Obuzito bwa Squat

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Ekibwadde
• Ekinaku eky'olwayo: Gluteus Maximus, Quadriceps
• Ekinaku eky'enna: Adductor Magnus, Soleus

Okuva mu Obuzito bwa Squat

Weighted Squat dduyiro wa maanyi akoleddwa okunyweza n’okutonnya omubiri ogwa wansi naddala ennyindo ennya, emisuwa, n’enkwaso, ate nga era erongoosa okutebenkera kw’omusingi n’okutebenkeza okutwalira awamu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba obuzito busobola okutereezebwa okusinziira ku maanyi n’obusobozi bw’omuntu. Abantu bayinza okwagala okussa Weighted Squats mu nkola yaabwe ey’okukola dduyiro olw’obusobozi bwayo okutumbula enkula y’ebinywa, okulongoosa entambula, n’okutumbula omutindo gw’emizannyo.

Okukola : Okukola Okufaayo Obuzito bwa Squat

• Fuuwa omukka ng’ofukamira mpola amaviivi n’okka omubiri gwo ng’olinga atudde emabega mu ntebe, ng’ekifuba kyo kiyimiridde ate ng’amaviivi go gali waggulu w’ebigere.
• Weeyongere okwekka okutuusa ng’ebisambi byo bikwatagana ne wansi, ng’okakasa nti omugongo gwo gusigala nga gwegolodde mu ntambula yonna.
• Fuuwa omukka ng’onyiga mu bigere okusitula omubiri gwo okudda mu kifo we watandikira, ng’ogololera amagulu naye nga tosiba maviivi.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Obuzito bwa Squat

• Depth of Squat: Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi. Buno bwe buziba obusinga obulungi eri okusiba. Wabula tokaka kugenda mu squat ya deeper singa kiba tekinyuma oba nga tosobola kukuuma ffoomu entuufu, kuba kino kiyinza okuvaako obuvune mu kugulu n’omugongo.
• Engabanya y’obuzito: Bw’oba ​​okola ‘weighted squat’, obuzito bulina okugabibwa kyenkanyi mu bigere byo. Weewale okwesigama ku bigere oba ebisinziiro kuba kino kiyinza okukusuula bbalansi n’okuteeka akazito akateetaagisa ku maviivi go.
• Okukozesa obuzito: Tandika n’obuzito obutono ogende mpolampola ng’amaanyi go geeyongera. Okusitula amangu ennyo kiyinza okuvaako ffoomu embi n’okufuna obuvune.

Obuzito bwa Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Obuzito bwa Squat?

Yee, abatandisi basobola okukola dduyiro wa Weighted Squat. Wabula kikulu okutandika n’obuzito obusobola okuddukanyizibwa ate nga tebuzitowa nnyo. Era kikulu nnyo okuyiga ffoomu entuufu okutangira obuvune. Abatandisi bayinza okwagala okutandika n’okusiba obuzito bw’omubiri nga tebannagenda ku squat ezizitowa. Nga bwe kiri ku dduyiro yenna omupya, kirungi okunoonya amagezi okuva eri omukugu mu kukola dduyiro okukakasa nti dduyiro akolebwa mu butuufu.

Wagamba atya akawu emirundi Obuzito bwa Squat?

• Goblet Squat: Mu nkyukakyuka eno, okwata kettlebell oba dumbbell okumpi n’ekifuba kyo ng’okola squat.
• Overhead Squat: Wano, obuzito bukwatibwa waggulu nga emikono giwanvuye mu bujjuvu mu ntambula yonna.
• Zercher Squat: Enkyukakyuka eno mu squat erimu okukwata obuzito mu crook y’ebikoona byo, okumpi n’ekifuba kyo.
• Bulgarian Split Squat: Dduyiro ono ow’oludda olumu yeetaaga okugulu okumu okusitulibwa emabega wo ku katebe oba ku bbokisi, ate ng’obuzito bukwatiddwa mu ngalo oba ku bibegabega byo.

Waakulu obulimba ebyamarga Obuzito bwa Squat?

• Deadlifts zijjuliza weighted squats kubanga zitunuulira olujegere olw’emabega, omuli hamstrings, glutes, n’omugongo ogwa wansi, ebyetaagisa okutumbula amaanyi g’okusiba n’okutebenkera.
• Okusitula ennyana kirungi nnyo mu kusiba ennyana nga zizitowa kuba essira liteekebwa ku binywa by’amagulu aga wansi naddala gastrocnemius ne soleus, ebikola kinene mu kukuuma bbalansi n’obutebenkevu mu kiseera ky’okusitama.