Okuyimiriza Okugulu Okumu okwawuddwamu Squat

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

Okuva mu Okuyimiriza Okugulu Okumu okwawuddwamu Squat

Dduyiro wa Suspension Single Leg Split Squat dduyiro asoomooza ng’okusinga atunuulira ebitundu by’omubiri ebina, emisuwa, n’ebinywa ebiyitibwa glutes, okuyamba okulongoosa bbalansi, okukwatagana, n’amaanyi g’omubiri okutwalira awamu ogwa wansi. Kirungi nnyo eri bannabyamizannyo n’abawagizi ba fitness ab’emitendera egy’omu makkati okutuuka ku egy’oku ntikko abanoonya okutumbula fitness yaabwe ekola oba omutindo gw’omuzannyo ogw’enjawulo. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe kuba takoma ku kwongera maanyi ga binywa n’okugumiikiriza, wabula n’okutumbula okutebenkera n’okutambula, ekikulu ennyo mu mirimu gya buli lunaku n’okuziyiza obuvune.

Okukola : Okukola Okufaayo Okuyimiriza Okugulu Okumu okwawuddwamu Squat

• Golola ekigere kimu emabega wo okiteeke mu kisenge ky’ebigere eky’omusipi gw’okuwanirira, okugulu kwo okuyimiridde kukuume nga kufukamidde katono okusobola okutebenkera.
• Wansi omubiri gwo mu squat y’amagulu agamu ng’ofukamira okugulu kwo okuyimiridde, ng’ekifuba kyo kiyimiridde ate ng’omusingi gwo gukwata.
• Kakasa nti okugulu kwo kukwatagana n’ekigere kyo era nga tekusukka bigere ng’okka wansi.
• Nyiga mu kisinziiro ky’ekigere kyo ekiyimiridde okudda mu mbeera gy’otandikidde, ng’okuuma bbalansi n’okufuga mu ntambula yonna.

Enfatuko Okukola Okuyimiriza Okugulu Okumu okwawuddwamu Squat

• Kuuma Bbalansi: Kikulu nnyo okukuuma bbalansi mu dduyiro yenna. Weewale okwesigamira ennyo mu maaso oba emabega. Omubiri gwo gulina okuba mu layini engolokofu okuva ku mutwe okutuuka ku kigere ekiri ku ttaka.
• Enkola Entuufu: Bw’oba ​​okka omubiri gwo, kakasa nti okugulu kwo okw’omu maaso tekuyita ku bigere. Eno nsobi ya bulijjo eyinza okuvaako obuvune mu kugulu. Wabula essira lisse ku kukka omubiri gwo butereevu wansi, okugulu kwo nga kukwatagana n’ekigere kyo.
• Entambula ezifugibwa: Dduyiro okole ng’otambula mpola era ng’ofugibwa. Weewale okufubutuka okuyita mu squat, kuba kino kiyinza okuvaako ffoomu embi n’okufuna obuvune.
• Obuziba bw’okusitama: Gezaako...

Okuyimiriza Okugulu Okumu okwawuddwamu Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyimiriza Okugulu Okumu okwawuddwamu Squat?

Yee, abatandisi basobola okukola dduyiro wa Suspension Single Leg Split Squat, naye balina okutandika n’okukyusaamu oba n’amaanyi amatono okukakasa nti ffoomu entuufu n’okwewala obuvune. Bulijjo kirungi okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okubalungamya mu nkola mu kusooka. Dduyiro ono yeetaaga bbalansi n’amaanyi, n’olwekyo kikulu okugenda mu maaso mpolampola. Kiyinza okuba eky’omugaso okutandika n’okusiba oba okukuba amawuggwe bulijjo nga tonnagenda ku squats ezisinga okuzibuwalirwa ez’okuyimirizaawo amagulu agamu agawuddwamu.

Wagamba atya akawu emirundi Okuyimiriza Okugulu Okumu okwawuddwamu Squat?

• Goblet Split Squat: Mu nkyukakyuka eno, okwata kettlebell oba dumbbell mu maaso g’ekifuba kyo, n’oyongera ku buzito obw’enjawulo mu dduyiro.
• Rear Foot Elevated Split Squat: Okufaananako n’eya Bulgaria, enkyukakyuka eno erina ekigere eky’emabega ekigulumivu naye ekigere eky’omu maaso nakyo kiri ku kifo ekigulumivu, ekyongera ku bbanga ly’okutambula n’amaanyi.
• Jumping Split Squat: Enkyukakyuka eno ey’amaanyi erimu okubuuka n’okukyusa amagulu mu bbanga, okugattako ekintu eky’emisuwa n’emisuwa n’ekipimo mu dduyiro.
• Side Split Squat: Mu kifo ky’ekigere ekimu okubeera emabega w’ekirala, mu nkyukakyuka eno, ofulumya ekigere kimu n’ogenda ku mabbali n’okola squat y’okugulu emu, ng’otunuulira ebisambi eby’omunda n’eby’ebweru.

Waakulu obulimba ebyamarga Okuyimiriza Okugulu Okumu okwawuddwamu Squat?

• Amawuggwe era gatuukiriza bulungi Suspension Single Leg Split Squats, kuba gakola ebinywa ebifaanagana naye nga birimu entambula ey’enjawulo, okuyamba okutumbula amaanyi n’okutebenkera kw’omubiri ogwa wansi okutwalira awamu, n’okuwa eby’enjawulo mu nkola y’okukola dduyiro.
• Dduyiro wa Glute Bridge ye mulala omunene, kuba atunuulira ebinywa ebiyitibwa glutes ne hamstrings, ebinywa nabyo ebikwatibwako mu kiseera kya Suspension Single Leg Split Squats, naye ng’essira liteekeddwa ku kugaziya ekisambi, ekiyinza okuyamba okulongoosa amaanyi g’enjegere ez’emabega n’okutebenkeza omulimu ogukoleddwa mu squat eyawuddwamu.