Obuzito bw'omubiri Squatting Row

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Obuzito bw'omubiri Squatting Row

Bodyweight Squatting Row dduyiro akola nnyo ng’agatta amaanyi g’omubiri ogwa wansi n’okulongoosa omubiri ogwa waggulu, ng’atunuulira ebinywa nga glutes, quads, hamstrings, n’omugongo. Kirungi nnyo eri abantu ssekinnoomu ku ddaala lyonna erya fitness naddala abo abanoonya okulongoosa amaanyi gaabwe okutwalira awamu n’enyimirira yaabwe. Dduyiro ono yeegomba olw’okukola emirimu mingi, nga tekyetaagisa bikozesebwa, era olw’obusobozi bwe okutumbula omutindo gw’emirimu, ekifuula emirimu gy’omubiri egya bulijjo egyangu.

Okukola : Okukola Okufaayo Obuzito bw'omubiri Squatting Row

• Golola omukono okwate ebbaala n’emikono gyombi, engalo nga zitunudde, era weesigame emabega okutuusa ng’emikono gyo giwanvuye mu bujjuvu ate ng’omubiri gwo guli mu nkoona entono.
• Wansi omubiri gwo mu mbeera y’okusitama ng’ofukamira amaviivi n’osika ebisambi byo emabega, ate ng’omugongo gwo gugoloddwa ate ng’omusingi gwo gukwata.
• Sindika mu bigere byo oddeyo waggulu ate mu kiseera kye kimu osika omubiri gwo waggulu ng’oyolekera ebbaala, ng’osika enkokola zo emabega n’okusika ebibegabega byo wamu.
• Wekka wansi oddeyo wansi mu mbeera y’okusitama, ng’ogololera emikono gyo oddeyo ebweru mu maaso go, okumaliriza okuddiŋŋana okumu. Weeyongere emitendera gino ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Obuzito bw'omubiri Squatting Row

• Engage Core: Kuuma core yo nga ekwatagana mu ntambula yonna. Kino tekikoma ku kuyamba kukuuma bbalansi yo wabula kikuuma n’omugongo ogwa wansi obutanyigirizibwa. Ensobi etera okukolebwa kwe kuleka olubuto okuwummulamu ekiyinza okuvaako omugongo okulumwa oba okulumwa.
• Entambula efugirwa: Dduyiro ogikole mu ngeri mpola era ng’ofugibwa. Weewale okuwuubaala oba okukozesa momentum okwesika waggulu. Eno nsobi ya bulijjo eyinza okuvaako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
• Full Range of Motion: Kakasa nti okozesa entambula enzijuvu. Weesika waggulu okutuusa ng’ekifuba kyo kikwata ku bbaala oba emiguwa, era weekka wansi okutuukira ddala

Obuzito bw'omubiri Squatting Row Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Obuzito bw'omubiri Squatting Row?

Yee, abatandisi basobola okukola dduyiro wa Bodyweight Squatting Row. Wabula kikulu okutandika n’amaanyi amatono n’oyongera mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera. Bulijjo kakasa nti okuuma ffoomu entuufu okutangira obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, kirungi okunoonya obulagirizi okuva eri omukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Obuzito bw'omubiri Squatting Row?

• TRX Row: Ng’okozesa TRX suspension trainer, yimirira ng’otunudde mu kifo we basimba ennanga era weesigame emabega ng’okwata emikono ng’emikono gyo gigoloddwa mu bujjuvu. Sika ekifuba kyo okutuuka ku mikono, olwo odde wansi mpola mpola.
• Ring Row: Enkyukakyuka eno efaananako ne TRX row, naye mu kifo ky’ekyo ekozesa empeta za jjiimu. Obutabeera mu ntebenkevu bw’empeta byongera okusoomoozebwa okw’enjawulo ku bbalansi yo n’okutebenkera kw’omusingi.
• Single Arm Bodyweight Row: Ono dduyiro wa ludda lumu akola oludda olumu olw’omubiri gwo omulundi gumu. Ng’okozesa ebbaala oba TRX, kwata omukono n’omukono gumu okole entambula y’okuvuba. Enkyukakyuka eno etunuulira obliques zo era eyamba okutereeza obutakwatagana mu binywa.

Waakulu obulimba ebyamarga Obuzito bw'omubiri Squatting Row?

• Push-ups zisobola okujjuliza Bodyweight Squatting Row nga zikola ebinywa by’omubiri ogwa waggulu naddala ekifuba, ebibegabega, ne triceps, ekiyinza okutumbula ekitundu ky’okuvuba mu dduyiro n’okuwa dduyiro ow’omubiri gwonna mu ngeri ey’enjawulo.
• Embaawo ye dduyiro omulala asobola okujjuliza Bodyweight Squatting Row kuba zitunuulira ebinywa ebikulu, okulongoosa okutebenkera n’okuyimirira, ebyetaagisa okukola olunyiriri lw’okusitama nga olina ffoomu entuufu n’okuziyiza obuvune.