Okufukamira Okubuuka Squat

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Gluteus Maximus, Quadriceps
• Ekinaku eky'enna: Adductor Magnus, Soleus

Okuva mu Okufukamira Okubuuka Squat

Kneeling Jump Squat ye dduyiro ow’amaanyi ow’omubiri gwonna ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa glutes, hamstrings, quads, ne core, okuyamba okuzimba amaanyi, amaanyi n’obuvumu. Kirungi nnyo eri bannabyamizannyo, abaagazi ba fitness, oba omuntu yenna anoonya okwongera ekintu ekisomooza eky’ekika kya plyometric ku nkola ye ey’okukola dduyiro. Dduyiro ono takoma ku kwongera maanyi ga mubiri ogwa wansi n’okukwatagana wabula ayongera ku mutindo gw’enkyukakyuka y’emmere, ekigufuula eky’okulonda ekirungi eri abo abagenderera okukendeeza amasavu n’okunyweza ebinywa.

Okukola : Okukola Okufaayo Okufukamira Okubuuka Squat

• Engage your core era okozese glutes zo ne hamstrings okukyusa okuva mu mbeera y’okufukamira okudda mu mbeera ya low squat, ng’okka ku bigere byo.
• Bw’omala okubeera mu mbeera ya low squat, ssika mu bigere byo otuleete waggulu mu kubuuka.
• Landa mpola oddeyo mu mbeera y’okusitama, ng’onyiga okukuba ng’amaviivi go gafukamidde katono.
• Okuva mu mbeera y’okusitama, wekka mpola oddeyo mu mbeera y’okufukamira okumaliriza okuddiŋŋana okumu.

Enfatuko Okukola Okufukamira Okubuuka Squat

• Entambula y’okubwatuka: Ekikulu mu dduyiro ono y’entambula ey’okubwatuka okuva mu kufukamira okutuuka mu mbeera y’okuyimirira. Kozesa ebisambi n’ebisambi okwevuga waggulu n’okugenda mu maaso. Weewale okukozesa omugongo gwo ogwa wansi okwesitula waggulu, kuba kino kiyinza okukuviirako obuvune.
• Soft Landing: Sikka mpola ng’obuzito bwo bugabanyizibwa kyenkanyi ku bigere byo. Kino kijja kukuyamba okukuuma amaviivi n’enkizi obutafuna buvune. Weewale okukka ku bigere oba ku bigere, kuba kino kiyinza okukuviirako obutabeera mu ntebenkevu n’okufuna obuvune.
• Enkulaakulana mpolampola: Bw’oba ​​mupya mu Kneeling Jump Squat, tandika n’amaanyi amatono era ogende mpolampola ng’amaanyi go n’omutindo gw’okubeera omulamu obulungi bigenda bitereera. Toyanguwa kukola dduyiro n’amaanyi gonna,

Okufukamira Okubuuka Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okufukamira Okubuuka Squat?

Yee, abatandisi basobola okukola dduyiro wa Kneeling Jump Squat. Wabula kikulu okumanya nti eno nkola ya mulembe era nga yeetaaga amaanyi amalungi, bbalansi n’okukwatagana. Abatandisi balina okutandika ne dduyiro omukulu nga squat oba lunges bulijjo era bakole mpolampola okutuuka ku bikolwa ebizibu nga Kneeling Jump Squat. Era kikulu okukozesa ffoomu entuufu okutangira obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, kiyinza okuba eky’omugaso okukolagana n’omutendesi w’omuntu oba omukugu mu kukola ffiiti.

Wagamba atya akawu emirundi Okufukamira Okubuuka Squat?

• Okufukamira Jump to Box Squat: Mu nkyukakyuka eno, mu kifo ky’okukka wansi, wandibuuse ku bbokisi oba eddaala, n’okka mu mbeera y’okusiba.
• Weighted Kneeling Jump Squat: Enkyukakyuka eno erimu okukwata kettlebell oba dumbbell okumpi n’ekifuba kyo ng’okola kneeling jump squat, okwongera okuziyiza n’amaanyi.
• Single-Leg Kneeling Jump Squat: Okufuna enkyukakyuka ey’omulembe, gezaako okukola dduyiro ku kigere kimu. Tandika ng’ofukamidde, olwo obuuke okka ku kigere ekimu ng’oli mu mbeera ey’okufukamira.
• Kneeling Jump to Tuck Squat: Enkyukakyuka eno erimu okubuuka okuva mu mbeera y’okufukamira okudda mu squat, n’oluvannyuma amangu ago n’oddamu okubuuka mu tuck jump, n’oleeta amaviivi waggulu ng’oyolekera ekifuba.

Waakulu obulimba ebyamarga Okufukamira Okubuuka Squat?

• Box Jumps era esobola okutumbula emigaso gya Kneeling Jump Squats nga elongoosa amaanyi g’okubwatuka n’obuvumu, ebitundu ebikulu mu kukola Kneeling Jump Squat mu ngeri ennungi.
• Goblet Squat ye dduyiro omulala akwatagana bulungi ne Kneeling Jump Squats, kuba ayamba okulongoosa amaanyi g’omubiri ogwa wansi n’engeri y’okusitama, byombi bikulu mu kukola Kneeling Jump Squats mu butuufu.