Lunge
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Lunge
Dduyiro w’amawuggwe akola emirimu mingi ng’okusinga anyweza ebinywa by’omubiri gwo ogwa wansi omuli ebitundu by’omubiri ebina, ebinywa by’omugongo n’ebinywa ebiyitibwa glutes. Esaanira omuntu yenna, okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe, kuba esobola okukyusibwa okutuuka ku mitendera gya fitness egy’enjawulo. Abantu bandyagadde okuyingiza amawuggwe mu dduyiro waabwe olw’emigaso gyayo mu kulongoosa bbalansi, okutumbula okukwatagana kw’omubiri, n’okutumbula amaanyi g’emirimu okutwalira awamu.
Okukola : Okukola Okufaayo Lunge
- Kuba eddaala ddene mu maaso n’ekigere kyo ekya ddyo ng’okuuma ekigere kyo ekya kkono mu kifo kyakyo.
- Wansizza omubiri gwo mpola okutuusa ng’okugulu kwo okw’omu maaso kufukamidde mu nkoona ya diguli 90, ng’okakasa nti okugulu kwo kuli waggulu butereevu w’enkizi.
- Obuzito bwo bukuume mu bigere nga bw’osika okudda waggulu okutuuka mu kifo w’otandikidde.
- Ddamu emitendera gye gimu ng’ekigere kyo ekya kkono kigenda mu maaso, era sigala ng’okyusakyusa amagulu okumala ebbanga ly’omala ng’okola dduyiro.
Enfatuko Okukola Lunge
- **Okwewala Obuvune mu Kugulu**: Ensobi etera okukolebwa kwe kuleka okugulu kwo okuyita ku bigere, ekiyinza okuteeka situleesi esukkiridde ku maviivi n’okukuviirako okufuna obuvune. Kino okwewala, essira lisse ku kusuula ebisambi okusinga okusika okugulu kwo mu maaso.
- **Balance and Stability**: Okukuuma omubiri gwo nga gunywevu mu kiseera ky’amawuggwe kikulu nnyo. Kino kiyinza okutuukirira ng’okwata ennyikira egazi katono. Kino kikuwa bbalansi okusingawo era kikusobozesa okussa essira ku lunge yennyini okusinga okugezaako okukuuma bbalansi yo.
- **Engage Your Core**: Okuyingira mu...
Lunge Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Lunge?
Yee, abatandisi basobola ddala okukola dduyiro wa lunge. Entambula ya musingi nnungi nnyo mu kuzimba amaanyi g’omubiri ogwa wansi n’okukyukakyuka. Wabula ffoomu entuufu kikulu nnyo okutangira obuvune n’okuganyulwa mu dduyiro ono. Abatandisi balina okutandika n’okusitula amawuggwe g’obuzito bw’omubiri nga tebannayongera ku buzito. Era kiyinza okuyamba omutendesi oba omukugu mu kukola dduyiro okukebera foomu yo okukakasa nti okola bulungi entambula.
Wagamba atya akawu emirundi Lunge?
- Walking Lunge: Kino kizingiramu okuwuga mu maaso n’oluvannyuma n’oleeta ekigere kyo eky’emabega okusisinkana ekigere kyo eky’omu maaso, n’oddamu entambula eno mu ngeri y’okutambula.
- Side Lunge: Enkyukakyuka eno mu lunge erimu okulinnya ku mabbali, nga kino kigenderera ebisambi eby’omunda n’eby’ebweru.
- Jumping Lunge: Eno nkyukakyuka ya lunge ey’omulembe ennyo erimu okubuuka n’okukyusa amagulu mu bbanga okukola dduyiro ow’amaanyi.
- Curtsy Lunge: Enkyukakyuka eno erimu okusala ekigere ekimu emabega w’ekirala mu ngeri ya curtsy motion, ekiyamba okutuuka ku glutes n’ebisambi eby’omunda.
Waakulu obulimba ebyamarga Lunge?
- Step-ups era zijjuliza amawuggwe nga bwe zikoppa enkola y’okutambula kw’amawuggwe n’okugulu okumu, ekiyamba okulongoosa amaanyi n’okutebenkera ku ludda olumu, era era zitunuulira ebibinja by’ebinywa ebikulu bye bimu.
- Deadlifts ye dduyiro omulala ajjuliza amawuggwe, anti essira aliteeka ku binywa by’olujegere olw’emabega nga glutes ne hamstrings, okuwa counterbalance eri obutonde bwa quad-dominant obw’amawuggwe n’okutumbula amaanyi g’omubiri ogwa wansi aga balanced.
Ebifaananyi ez'okusobola okutandika Lunge
- Dduyiro wa Barbell Lunge
- Okunyweza dduyiro mu bitundu by’omubiri ebina (quadriceps).
- Dduyiro w’okutonnya ebisambi
- Workouts za Barbell ku magulu
- Dduyiro w’amawuggwe ng’olina obuzito
- Dduyiro anyweza ebisambi
- Dduyiro wa quadriceps barbell
- Okutendekebwa mu buzito bw’amagulu
- Barbell akuba amawuggwe ku bitundu by’omubiri ebina
- Workout z’amagulu nga zikozesa barbells.