Okutambula mu squat

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

Okuva mu Okutambula mu squat

Squat mobility exercise ye workout ey’amaanyi eyamba okukyukakyuka, okunyweza ebinywa by’omubiri ebya wansi, n’okulongoosa okutebenkera kw’omubiri okutwalira awamu. Kirungi nnyo eri bannabyamizannyo, abawagizi ba fitness, n’omuntu yenna ayagala okwongera ku mutindo gw’omubiri gwe n’okukuuma obulamu obulungi. Abantu ssekinnoomu bandyagadde okwenyigira mu dduyiro ono okutumbula entambula yaabwe, okukendeeza ku bulabe bw’okufuna obuvune, n’okulongoosa entambula ezikola mu mirimu gy’obulamu egya bulijjo.

Okukola : Okukola Okufaayo Okutambula mu squat

• Wansizza omubiri gwo mpola ng’olinga atudde emabega mu ntebe, ng’ofukamidde ku maviivi n’ebisambi, ng’ate ekifuba kyo kiwanise ate ng’omugongo gugoloddwa.
• Bw’oba ​​okka, golola emikono gyo mu maaso go okusobola okufuna bbalansi, era weeyongere okukka okutuusa ng’ebisambi byo bikwatagana ne wansi, oba ng’okukyukakyuka kwo bwe kukkiriza.
• Kwata embeera eno ey’okusitama 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 gy’otandikidde, wansi emikono gyo okudda ku mabbali go, era oddemu dduyiro okumala omuwendo gw’okuddamu gw’oyagala.

Enfatuko Okukola Okutambula mu squat

• **Okubuguma:** Nga tonnatandika kusinda, kakasa nti okola okubuguma okutuufu. Kino kiyinza okuli light cardio nga okudduka oba okubuuka, oba dynamic stretches okuteekateeka ebinywa byo n’ennyondo dduyiro. Ensobi Etera Okukolebwa: Okubuuka okubuguma kiyinza okuvaako ebinywa okunyigirizibwa oba obuvune ng’okola dduyiro.
• **Okugabanya obuzito:** Bw’oba ​​okola squats, obuzito bwo bugabane kyenkanyi mu bigere byo. Olina okuba

Okutambula mu squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutambula mu squat?

Yee, abatandisi basobola ddala okukola dduyiro w’okutambula mu squat. Wabula kikulu okutandika ne ffoomu ennungi ate nga kiyinzika okuba n’enkyukakyuka ennyangu okwewala obuvune. Wano waliwo obukodyo: 1. Yimirira ng’ebigere bigaziko katono okusinga ebisambi. 2. Engalo zo zikuume nga zitunudde katono ebweru. 3. Tunuulira butereevu mu maaso olonde ekifo ku bbugwe w’ogenda okutunuulira. 4. Omugongo gukuume nga gugoloddwa. 5. Fukamira wansi ng’olinga atudde mu ntebe, ng’amaviivi go gakutte ku bisambi. 6. Sika obuzito bwo ku bigere byo. 7. Gezaako okukuuma ebisambi byo nga bikwatagana ne wansi. 8. Sindika mu bigere byo oddemu okuyimirira waggulu. Jjukira nti kikulu nnyo okukola dduyiro mu butuufu okusinga okukikola ng’olina obuzito obuzito. Bw’ogenda weeyagaza entambula, osobola okutandika okwongera obuzito.

Wagamba atya akawu emirundi Okutambula mu squat?

• Overhead Squats: Mu nkyukakyuka eno, okwata barbell oba dumbbells waggulu w’omutwe gwo, ekyongera obwetaavu ku ntambula yo n’okutebenkera.
• Front Squats: Enkyukakyuka eno erimu okukwata obuzito mu maaso g’omubiri gwo ekiyinza okuyamba okulongoosa enyimirira yo n’okutambula.
• Pistol Squats: Eno squat ya kigere kimu esomooza nnyo bbalansi yo n’okutambula.
• Bulgarian Split Squats: Enkyukakyuka eno mu squat erimu okugulu okumu okusitulibwa emabega wo, ekyongera okugolola n’okutambula mu kiwato ky’ekigere eky’emabega.

Waakulu obulimba ebyamarga Okutambula mu squat?

• Ankle Mobility Drills: Okutambula kw’enkizi kikulu nnyo mu kukuuma bbalansi n’okutuuka ku ntambula enzijuvu mu kiseera ky’okusitama. Drill zino zisobola okuyamba okwongera okukyukakyuka n’amaanyi mu bisambi, ekiyinza okuvaako okukola ffoomu ennungi ey’okusitama n’okukendeeza ku bulabe bw’okufuna obuvune.
• Glute Bridges: Dduyiro ono anyweza ebinywa bya glute, ebyetaagisa ennyo mu kuseeyeeya okw’amaanyi era okunywevu. Bw’olongoosa amaanyi n’okugumiikiriza kw’ebinywa bino, osobola okutumbula entambula yo ey’okusitama n’okukola obulungi.