Okutambula mu bujjuvu (Full Squat Mobility).
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Okuva mu Okutambula mu bujjuvu (Full Squat Mobility).
Dduyiro wa Full Squat Mobility ntambula ekola eyongera amaanyi g’omubiri okutwalira awamu, okukyukakyuka, n’okutebenkera, okusinga ng’atunuulira ebinywa by’omubiri ebya wansi nga quadriceps, hamstrings, ne glutes. Kirungi nnyo eri abantu ssekinnoomu ku mutendera gwonna ogwa fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba kiyinza okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kulongoosa mutindo gwa mizannyo wabula ayamba mu mirimu gya bulijjo, okutumbula enyimirira ennungi n’okukendeeza ku bulabe bw’okufuna obuvune.
Okukola : Okukola Okufaayo Okutambula mu bujjuvu (Full Squat Mobility).
- Wansizza omubiri gwo mpola ng’ofukamira ku maviivi n’ebisambi, ng’olinga atudde wansi ku ntebe etalabika, ng’okuuma ekifuba waggulu ate omugongo nga gugoloddwa.
- Sigala ng’okka wansi okutuusa ng’ebisambi byo bikwatagana n’ettaka oba wansi ng’okukyukakyuka kwo bwe kusobozesa, ng’okakasa nti amaviivi go tegayita ku bigere.
- Kwata embeera eno okumala sekondi ntono, essira lisse ku kukuuma omugongo nga gugoloddwa n’okukuuma amaviivi go nga gakwatagana n’ebigere byo.
- Sindika mu bigere byo okudda mu mbeera y’okuyimirira, okukakasa nti entambula zo zifugibwa era si za mangu nnyo okusobola okukuuma bbalansi. Ddamu dduyiro nga bwe kyetaagisa.
Enfatuko Okukola Okutambula mu bujjuvu (Full Squat Mobility).
- Kuuma Ffoomu Entuufu: Emu ku nsobi abantu ze batera okukola kwe butakuuma ffoomu ntuufu. Ebigere byo bibeere nga byawukana okutuuka ku bibegabega, omugongo gwo nga gugoloddwa, ate ebisinziiro byo bibeere nga biwanvu ku ttaka. Bw’oba ofukamira, ebisambi byo birina okubeera nga bikwatagana n’ettaka, era amaviivi go tegalina kusukka bigere byo.
- Fuga Entambula Yo: Ensobi endala gy’olina okwewala kwe kufubutuka dduyiro. Ekikulu mu kufukamira obulungi kwe kufuga entambula yo ng’okka n’okusitula omubiri gwo. Kino kiyamba okuyingiza ebinywa ebituufu n’okukendeeza ku bulabe bw’okufuna obuvune.
- Fuuwa Obutuufu: Okussa kintu ekitera okubuusibwa amaaso mu kufukamira. Fuuwa omukka nga bw’ossa wansi omubiri gwo n’okufulumya omukka nga bw’odda waggulu
Okutambula mu bujjuvu (Full Squat Mobility). Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okutambula mu bujjuvu (Full Squat Mobility).?
Yee, abatandisi basobola ddala okukola dduyiro wa Full Squat Mobility. Wabula kikulu okutandika mpola n’okussa essira ku ffoomu okwewala obuvune. Kiyinza okuba ekizibu okutuuka ku squat enzijuvu mu kusooka, naye singa weegezaamu buli kiseera n’okulongoosa mpolampola mu kukyukakyuka n’amaanyi, kiba kyangu. Bulijjo kirungi okwebuuza ku mukugu mu by’omubiri oba omusawo w’omubiri bw’oba mupya mu kukola dduyiro oba ng’olina ekikweraliikiriza ku bulamu.
Wagamba atya akawu emirundi Okutambula mu bujjuvu (Full Squat Mobility).?
- Overhead Squat: Eno nkyukakyuka esinga okusoomoozebwa ng’okwata barbell oba dumbbells waggulu ng’okola squat, ekyetaagisa n’okulongoosa entambula y’omubiri ogwa waggulu n’amaanyi g’omusingi.
- Box Squat: Kino kizingiramu okufukamira wansi ku box oba bench emabega wo, ekiyamba okulongoosa entambula y’ekisambi n’okuyigiriza obukodyo obutuufu obw’okusiba.
- Front Squat: Enkyukakyuka eno erimu okukwata ebbaati mu maaso g’omubiri gwo ng’oli ku buwanvu bw’ebibegabega, ekissa essira ku quads n’omugongo ogwa waggulu n’okulongoosa entambula okutwalira awamu.
- Sumo Squat: Enkyukakyuka eno erimu okuyimirira okugazi ng’ebigere bitunudde ebweru, nga kino kitunuulidde ebisambi eby’omunda n’ebinywa ebiyitibwa glutes era nga kisobola okuyamba okulongoosa entambula y’ekisambi.
Waakulu obulimba ebyamarga Okutambula mu bujjuvu (Full Squat Mobility).?
- "Ankle Dorsiflexion" ye dduyiro omulala ajjuliza Full Squat Mobility, kuba ayongera ku range of motion mu ankles, ensonga enkulu mu kukuuma balance ne ffoomu entuufu nga full squat.
- "Glute Bridges" nazo zijjuliza Full Squat Mobility kuba zinyweza ebinywa bya gluteus, ebyetaagisa ennyo mu ntambula z'okusitama ez'amaanyi era ezifugibwa.
Ebifaananyi ez'okusobola okutandika Okutambula mu bujjuvu (Full Squat Mobility).
- Workout ya Full Squat Mobility
- Obuzito bw’omubiri Dduyiro w’okusitama
- Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
- Workouts z’okutonnyeza ebisambi
- Dduyiro w’obuzito bw’omubiri ku magulu
- Full Squat Mobility ku bisambi
- Dduyiro z’okutambula mu bitundu by’omubiri ebina (quadriceps).
- Obuzito bw’omubiri Full Squat routine
- Dduyiro w’okuzimba ebinywa by’ekisambi
- Full Squat Mobility dduyiro w'obuzito bw'omubiri