Okufukamira

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Gluteus Maximus, Quadriceps
• Ekinaku eky'enna: Adductor Magnus, Soleus

Okuva mu Okufukamira

Squat ye dduyiro ow’enjawulo ng’atunuulira ebinywa ebiwerako mu mubiri gwo ogwa wansi omuli ebitundu ebina, emisuwa n’ennyana, ate ng’akwata n’omusingi gwo. Esaanira omuntu yenna ayagala okulongoosa amaanyi g’omubiri ogwa wansi, okukyukakyuka, n’okutebenkeza, awatali kulowooza ku mutindo gwe ogw’okubeera omulamu obulungi. Bw’oyingizaamu ‘squats’ mu nkola yo ey’okukola dduyiro, osobola okutumbula omutindo gw’emizannyo, okwongera okwokya amasavu, n’okutuuka n’okulongoosa amagumba go.

Okukola : Okukola Okufaayo Okufukamira

• Tandika entambula eno ng’ofukamira amaviivi n’osika ebisambi byo emabega ng’olinga agenda okutuula ku ntebe, ng’ekifuba kyo kiwanvuye ate ng’omugongo gwo gugoloddwa.
• Wansi omubiri gwo okutuusa ng’ebisambi byo bikwatagana ne wansi, oba okutuuka we bikunyuma.
• Yimirirako katono wansi mu squat, ng’okuuma bbalansi yo era ng’amaviivi go gali waggulu w’ebigere byo.
• Sindika mu bigere byo okudda mu mbeera gy’otandikidde, ng’ogololera amagulu n’ebisambi.

Enfatuko Okukola Okufukamira

• Obuziba bw’okusitama: Luubirira okufukamira mu buziba ng’ebisambi byo bikwatagana n’ettaka oba wansi bw’oba ​​osobola okubiddukanya. Half squats tezikwata glutes zo na hamstrings nga deep squats bwe zikwata. Wabula bw’oba ​​omutandisi oba ng’olina ensonga z’okugulu, tandika n’okusiba obuwanvu (shallow squats) era mpolampola yongera ku buziba ng’amaanyi go n’okukyukakyuka bigenda bitereera.
• Okubuguma: Kikulu okubuguma nga tonnafukamira okuteekateeka ebinywa n’ennyondo okukola dduyiro. Okubuuka butereevu mu squats enzito nga tolina warm up kiyinza okuvaako okunyigirizibwa oba obuvune.
• Enkola y’okussa: Okussa kutera okubuusibwa amaaso

Okufukamira Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okufukamira?

Absolutely, abatandisi basobola ddala okukola dduyiro wa squat. Wabula kikulu abatandisi okutandika n’okusiba obuzito bw’omubiri okuyiga ffoomu entuufu n’okwewala obuvune. Bwe bamala okweyagaza ku ffoomu, basobola okwongerako obuzito mpolampola okwongera ku maanyi. Bulijjo kirungi okutandika mpola n’okwongera ku maanyi mpolampola okuzimba amaanyi n’okugumiikiriza. Bwe kiba kisoboka, okufuna obulagirizi okuva eri omutendesi wa fitness oba omukugu kiyinza okuba eky’omugaso ennyo.

Wagamba atya akawu emirundi Okufukamira?

• Sumo Squat: Mu nkyukakyuka eno, oyanjuluza ebigere byo okusinga ebisambi n’osonga engalo zo ebweru, ng’okoppa ennyikira y’omuzannyi wa sumo.
• Jump Squat: Ono dduyiro wa plyometric mw’okola squat eya bulijjo naye n’ogattako okubuuka ng’odda waggulu.
• Pistol Squat: Eno nkyukakyuka esoomooza ng’okola squat ku kigere ekimu, n’ogaziya okugulu okulala butereevu mu maaso go.
• Overhead Squat: Mu nkyusa eno, okwata barbell oba dumbbells waggulu, ekisomooza bbalansi yo n’okwongera okusikiriza omubiri gwo ogwa waggulu.

Waakulu obulimba ebyamarga Okufukamira?

• Deadlifts era zisobola okujjuliza squats kubanga essira ziteekebwa ku lujegere olw’emabega, omuli hamstrings ne glutes, ebikulu ennyo mu kutambula okw’amaanyi era okutali kwa bulabe.
• Okunyiga amagulu dduyiro mulala akwatagana n’okusiba amagulu kuba agenderera ebitundu by’amagulu ebina, emisuwa n’ebinywa, naye nga kikusobozesa okussa essira ku maanyi g’amagulu nga tolina puleesa eyongezeddwa ku mugongo, ekiyinza okuyamba okulongoosa ffoomu yo ey’okusitama n’amaanyi go.