Okuwamba Lever Okusiba

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.

Okuva mu Okuwamba Lever Okusiba

Lever Abduction Squat dduyiro wa maanyi ng’okusinga atunuulira ebitundu ebiyitibwa glutes, quads, ne hip adductors, okutumbula amaanyi g’omubiri ogwa wansi n’okutebenkera. Dduyiro ono asaanira abantu abatandisi n’abakuze, kuba asobola bulungi okukyusibwa okutuukagana n’omutindo gw’obulamu obulungi. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe kuba takoma ku kulongoosa binywa n’amaanyi, wabula n’okutumbula enyimirira ennungi n’okutebenkeza, ebyetaagisa ennyo mu mirimu gya buli lunaku n’okukola emizannyo.

Okukola : Okukola Okufaayo Okuwamba Lever Okusiba

• Wansizza omubiri gwo mpola mu mbeera y’okusitama, ng’ofukamiza amaviivi ng’omugongo gwo gugoloddwa ate ekifuba nga kiwanvuye.
• Nga bw’ofukamidde wansi, situla lever oba barbell okutuuka ku bibegabega, ng’ogololera emikono gyo butereevu mu maaso go.
• Lever oba barbell bw’emala okukwatagana ne wansi, gaziya emikono gyo mpola okutuuka ku mabbali, ng’okola entambula y’okuwamba.
• Oluvannyuma lw’okuyimirirako akaseera katono, zzaayo emikono gyo mu maaso, yimirira okuva mu mbeera y’okusitama, era wansi lever oba barbell oddeyo wansi mu mbeera gy’otandikidde. Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okuwamba Lever Okusiba

• Entambula efugirwa: Ekintu ekirala ekiyinza okukuyamba okukola dduyiro ono mu ngeri ey’obukuumi kwe kufuga entambula zo. Weewale okufubutuka okuyita mu squat oba okukozesa momentum okusitula obuzito. Wabula wansi omubiri gwo mpola era oddeyo waggulu mu ngeri efugibwa. Kino tekikoma ku kuyamba kuziyiza buvune wabula kiyamba n’okukakasa nti ebinywa byo bikwatagana mu bujjuvu mu dduyiro yenna.
• Obuziba bw’okusitama: Luubirira okufukamira mu buziba ng’ebisambi byo bigenda wansi w’amaviivi. Kyokka tokikaka singa okukyusakyusa kwo tekukkiriza. Ensobi etera okukolebwa kwe kugenda mu buziba ennyo, ekivaako...

Okuwamba Lever Okusiba Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuwamba Lever Okusiba?

Yee, abatandisi basobola okukola dduyiro wa Lever Abduction Squat. Wabula kikulu okutandika n’obuzito obutono oba wadde ebbaala yokka okutuusa lwe bafuuka abalungi n’entambula. Era kikulu nnyo okukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa, bulijjo kirungi okunoonya obulagirizi okuva eri omukugu mu kukola ffiiti.

Wagamba atya akawu emirundi Okuwamba Lever Okusiba?

• Front Squat y’enkyukakyuka endala ng’obuzito bukwatibwa mu maaso g’omubiri, ebiseera ebisinga nga bubaamu ekyuma ekikuba ebibegabega, ekitunuulidde ebitundu ebina (quads) n’omugongo ogwa waggulu.
• Split Squat dduyiro wa ludda lumu ng’ekigere ekimu kiteekebwa mu maaso ga kirala, okufaananako n’okuwuuma, ng’essira liteekeddwa ku buli kigere kinnoomu.
• Overhead Squat erimu okukwata barbell oba dumbbells waggulu w’omutwe mu squat yonna, okusoomooza balance n’okutebenkera.
• Box Squat nkyukakyuka omuntu ssekinnoomu mw’akuba wansi okutuuka ku bbokisi oba ku katebe nga tannayimirira kudda waggulu, ekiyinza okuyamba okulongoosa ffoomu n’obuziba.

Waakulu obulimba ebyamarga Okuwamba Lever Okusiba?

• Glute Bridges: Zino zitunuulira ebitundu by’omubiri ebiyitibwa glutes ne hamstrings, okufaananako ne Lever Abduction Squats, naye era zikwata ku mugongo n’omugongo ogwa wansi, ne zikola dduyiro ow’omubiri ogwa wansi mu ngeri esingako.
• Goblet Squats: Dduyiro ono era atunuulidde ebitundu by’omubiri ebya wansi omuli ebitundu ebina, ebinywa, n’emisuwa egy’omugongo, okufaananako ne Lever Abduction Squats. Obuzito obwongezeddwaako n’engeri ey’enjawulo ey’okusiba dduyiro bisobola okwongera okutendekebwa okw’enjawulo n’okwongera amaanyi mu nkola yo ey’okukola dduyiro.