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Okufukamira mu kifuba mu maaso

Empaawo y'ensomero

Omusangwa w'ekifoB'afideleli, Mmimbi.
EkitunduOmasengezi
Ekinaku eky'olwayoGluteus Maximus, Quadriceps
Ekinaku eky'ennaAdductor Magnus, Soleus
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okufukamira mu kifuba mu maaso

Front Chest Squat dduyiro akola nnyo ng’okusinga atunuulira ebitundu by’omubiri ebina, naye era akola ku bitundu by’omubiri ebiyitibwa glutes, hamstrings, ne core, ekiyamba okutwalira awamu amaanyi g’omubiri ogwa wansi n’okutebenkera. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola okukyusibwa okusinziira ku mitendera gya fitness egy’omuntu kinnoomu. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe kuba takoma ku kwongera kunnyonnyola binywa n’amaanyi, wabula n’okulongoosa enyimirira, okukyukakyuka, n’okukola obulungi emirimu.

Okukola : Okukola Okufaayo Okufukamira mu kifuba mu maaso

  • Yimirirako ng’ebigere byo byawuddwamu okutuuka mu bugazi bw’ebibegabega, ng’obugere butunudde katono ebweru, era mukuume omugongo nga gugoloddwa ate ekifuba kyo nga kiri waggulu.
  • Fukamira mpola ku maviivi n’ebisambi, ng’okka omubiri gwo ng’olinga atudde wansi ku ntebe, okutuusa ng’ebisambi byo bikwatagana ne wansi.
  • Yimirirako katono mu mbeera eno ey’okusitama, ng’okakasa nti amaviivi go gakwatagana n’ebigere byo so si kugaziwa kuyita ku bigere.
  • Sindika mu bigere byo okudda mu mbeera y’okuyimirira, ng’omusingi gwo gunyweredde ate ng’omugongo gwo gugoloddwa wonna. Kino kimaliriza rep emu eya Front Chest Squat.

Enfatuko Okukola Okufukamira mu kifuba mu maaso

  • Elbows Up: Okusobola okuwa ‘shelf’ ya barbell, kuuma enkokola zo waggulu mu ntambula yonna. Ensobi etera okukolebwa kwe kusuula ebikoona ng’osikambula ekiyinza okuvaako ebbaala okuyiringisibwa n’okussa akazito ku bisambi n’ebibegabega.
  • Kuuma omugongo nga teguliimu maanyi: Kuuma ekifuba kyo waggulu ate omugongo nga teguliimu okuva ku ntandikwa okutuuka ku nkomerero y’entambula. Okukuba omugongo oba okwetooloola omugongo kiyinza okukuviirako obuvune obw’amaanyi.
  • Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, genderera okufuna obuziba obujjuvu. Ebisambi byo birina okugenda wansi w’amaviivi wansi

Okufukamira mu kifuba mu maaso Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okufukamira mu kifuba mu maaso?

Yee, abatandisi basobola okukola dduyiro wa Front Chest Squat, naye kikulu okutandika n’obuzito obutono oba wadde barbell yokka okufuna ffoomu entuufu. Dduyiro ono yeetaaga okukyukakyuka obulungi n’amaanyi mu mubiri ogwa waggulu n’omusingi, n’olwekyo kiyinza okuba ekizibu eri abo abapya mu kutendekebwa kw’amaanyi. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okuba ne ffoomu entuufu okutangira obuvune. Kiyinza okuba eky’omugaso okubeera n’omutendesi oba omuntu alina obumanyirivu mu kugenda mu jjiimu okulabirira emirundi egisooka okukakasa nti obukodyo obutuufu.

Wagamba atya akawu emirundi Okufukamira mu kifuba mu maaso?

  • Zercher Squat y’enkyukakyuka endala nga barbell ekwatibwa mu crook y’ebikoona byo, okumpi n’ekifuba kyo, ng’esomooza amaanyi g’omubiri gwo ogwa core n’ogw’okungulu.
  • Overhead Squat kizingiramu okukwata barbell waggulu, ekwata ennyo ekifuba n’ebibegabega.
  • Single-Arm Dumbbell Front Squat ekukwata dumbbell emu ku kifuba kyo, ekyongera element ya balance n’okukola core yo.
  • Double Kettlebell Front Squat erimu okukwata kettlebells bbiri ku ddaala ly’ekifuba, okwongera omugugu n’amaanyi ga dduyiro.

Waakulu obulimba ebyamarga Okufukamira mu kifuba mu maaso?

  • Overhead Press ye dduyiro omulala ow’omugaso ajjuliza Front Chest Squats kuba essira erisinga kulissa ku kunyweza bibegabega n’omubiri ogwa waggulu, ebikulu ennyo mu kukuuma ffoomu entuufu n’obutebenkevu mu kiseera ky’okutambula.
  • Dumbbell Flyes nazo zituukiriza bulungi Front Chest Squats kuba zawula n’okutunuulira ebinywa by’ekifuba mu ngeri ey’enjawulo, okutumbula amaanyi okutwalira awamu n’okugumiikiriza kw’omubiri ogwa waggulu ekyetaagisa okukola Front Chest Squats ennungi.

Ebifaananyi ez'okusobola okutandika Okufukamira mu kifuba mu maaso

  • Barbell Okufukamira mu kifuba mu maaso
  • Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
  • Workout y’ekisambi ng’okozesa barbell
  • Enkola ya Front Chest Squat
  • Dduyiro wa Barbell ku bisambi
  • Engeri y'okukolamu Front Chest Squat
  • Workout ya Quadriceps nga okozesa barbell
  • Ffoomu ya Chest Squat mu maaso
  • Okunyweza ebisambi nga okozesa Front Chest Squat
  • Dduyiro wa Barbell ku binywa by’amagulu