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Okufukamira

Empaawo y'ensomero

Omusangwa w'ekifoEbisenteza.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoGluteus Maximus, Quadriceps
Ekinaku eky'ennaAdductor Magnus, Soleus
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okufukamira

Squat dduyiro wa mubiri gwonna ng’okusinga atunuulira ebinywa by’ebisambi, ebisambi, enkasi, ennyindo n’ebisambi, ate ng’anyweza n’omugongo ogwa wansi n’omusingi. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agatereezebwa okusinziira ku buzito ne ffoomu. Abantu bayinza okwagala okussa okusiba mu nkola yaabwe kubanga tekukoma ku kulongoosa maanyi ga mubiri ogwa wansi n’okukyukakyuka, wabula n’okutumbula obulamu bw’amagumba n’ennyondo, okutumbula bbalansi ennungi, n’okuyamba mu mirimu gya bulijjo ng’okusitula oba okutuula.

Okukola : Okukola Okufaayo Okufukamira

  • Tandika okusiba ng’ofukamira amaviivi n’osika ebisambi byo emabega ng’olinga agenda okutuula ku ntebe, ng’ekifuba kyo kiyimiridde ate ng’omugongo gugoloddwa.
  • Wekka wansi okutuusa ng’ebisambi byo bikwatagana wansi, oba wansi nga bw’osobola okugenda mu ngeri eyeeyagaza, ng’okakasa nti amaviivi go tegayita ku bigere.
  • Yimirirako katono wansi mu squat, okukuuma balance yo n’okukuuma omubiri gwo nga gunywezeddwa.
  • Sindika mu bigere byo okudda mu mbeera gy’otandikidde, ng’ogololera amagulu n’ebisambi okutuusa lw’oddamu okuyimirira nga weegolodde.

Enfatuko Okukola Okufukamira

  • **Depth of the Squat**: Ensonga endala eya bulijjo si kugenda mu buziba kimala. Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi. Kino kikwata bulungi ennywanto zo ez’omugongo (glutes and hamstrings). Wabula beera mwetegereze obuzibu bw’omubiri gwo era tokaka kugwa mu buziba singa kiba kikuleetera obutabeera bulungi.
  • **Warm Up**: Tobuukangako mu squats nga tosoose kubuguma. Kino kiyinza okuvaako omuntu okufuna obuvune. Mala waakiri eddakiika 5-10 ng’okola ‘dynamic warm-up’ okusobola okwetegekera ebinywa byo okukola dduyiro.
  • **Okuteeka Ebigere**: Ebigere bikuume nga bipapajjo ku ttaka mu ntambula yonna

Okufukamira Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okufukamira?

Yee, abatandisi basobola ddala okukola dduyiro w’okusitama. Ye ntambula ya musingi ekola ebibinja by’ebinywa ebiwerako omuli ebisambi, ebisambi, enkasi, n’omusingi. Wano waliwo emitendera gy’olina okukola ku squat enkulu: 1. Yimirira ng’ebigere byo byawuddwamu okutuuka mu bugazi bw’ebibegabega. 2. Omugongo gukuume nga gugoloddwa, era ogolole emikono gyo mu maaso go. 3. Wansi omubiri gwo ng’otudde mu ntebe ey’okulowooza. Ebisambi byo birina okubeera nga bikwatagana wansi nga bwe kisoboka, ng’amaviivi go gali ku bisambi. 4. Sika obuzito bwo budde mu bigere byo okuddamu okuyimirira nga weegolodde. 5. Ddamu entambula. Jjukira nti kikulu okutandika n’obuzito obusobola okuddukanyizibwa n’osooka okussa essira ku ffoomu n’obukodyo. Bw’ogenda weeyongera amaanyi n’okwesanyusaamu n’entambula, osobola okwongera ku buzito mpolampola. Bw’oba ​​tokakasa ffoomu yo, kiyinza okukuyamba okufuna omutendesi w’omuntu oba mukwano gwo amanyi okukulambika. Bulijjo weebuuze ku omukugu mu by’obulamu nga tonnatandika nteekateeka yonna empya ey’okukola dduyiro

Wagamba atya akawu emirundi Okufukamira?

  • Front Squat: Mu nkyusa eno, okwata barbell mu maaso g’omubiri gwo ng’osala ebibegabega byo ng’ofukamidde.
  • Sumo Squat: Enkyukakyuka eno erimu okuyimirira okugazi ng’obugere busonga ebweru, ng’otunuulira ebisambi eby’omunda n’ebinywa ebiyitibwa glutes.
  • Jump Squat: Eno nkola ya ‘high-intensity version’ ya squat mw’obuuka mu ngeri ey’okubwatuka okuva mu mbeera y’okusiba.
  • Overhead Squat: Mu nkyukakyuka eno esoomooza, okwata barbell oba dumbbells waggulu ng’okola squat.

Waakulu obulimba ebyamarga Okufukamira?

  • Deadlifts zisobola okujjuliza squat kubanga zitunuulira ebinywa by’olujegere eby’emabega omuli emisuwa n’enkwaso, ebyetaagisa okukola squat nga zirina ffoomu entuufu n’okuziyiza obuvune.
  • Step-ups ye dduyiro omulala akwatagana n’okusiba, kuba bakoppa entambula ze zimu naye nga kyongerako ekintu ekiraga bbalansi n’okutebenkera, ekiyamba okunyweza ebinywa bye bimu ebikozesebwa mu squat n’okulongoosa amaanyi g’omubiri ogwa wansi okutwalira awamu.

Ebifaananyi ez'okusobola okutandika Okufukamira

  • Dumbbell Squat okukola dduyiro
  • Dduyiro w’ebisambi ng’okozesa Dumbbells
  • Okunyweza ebisambi nga okozesa Dumbbells
  • Dduyiro w’okusitama ku binywa by’ekisambi
  • Dumbbell Squat okutendekebwa mu kisambi
  • Okutunuulira ekisambi Dduyiro w’okusitama
  • Dumbbell workout okusobola okufuna amaanyi g’ekisambi
  • Okufukamira ne Dumbbells ku bisambi
  • Dumbbell Squats ezitunudde mu kisambi
  • Dduyiro wa Dumbbell Squat okusobola okulongoosa ekisambi.