Squat eyawuddwamu ku mabbali

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

Okuva mu Squat eyawuddwamu ku mabbali

Side Split Squat dduyiro wa maanyi ng’atunuulira ebibinja by’ebinywa ebingi omuli ebinywa ebiyitibwa glutes, quads, ne hamstrings, ate nga era alongoosa bbalansi n’okukyukakyuka. Workout eno nnungi nnyo eri abatandisi n’abaagalana abamanyi fitness ey’omulembe kuba esobola okukyusibwa okutuuka ku mitendera gya fitness egy’enjawulo. Abantu bayinza okulonda dduyiro ono kuba takoma ku kwongera maanyi na kugumiikiriza, wabula ayamba mu kulongoosa enyimirira n’okukendeeza ku bulabe bw’okufuna obuvune nga atumbula okukwatagana obulungi kw’omubiri.

Okukola : Okukola Okufaayo Squat eyawuddwamu ku mabbali

• Kuba eddaala eddene okutuuka ku mabbali n’ekigere kyo ekya ddyo, ng’ekigere kyo ekya kkono kikuumye mu kifo we kyasooka.
• Wansi omubiri gwo ng’ofukamira okugulu okwa ddyo okutuusa lwe kuli mu nkoona ya diguli nga 90, ate ng’okugulu kwo okwa kkono kugoloddwa ate ng’obuzito bwo buli mu kisinziiro kya ddyo.
• Kwata squat okumala akaseera, ng’okakasa nti okugulu kwo okwa ddyo tekuyita ku kigere kyo ekya ddyo.
• Sindika ekigere kyo ekya ddyo okudda mu kifo we watandikira, olwo oddemu enkola eno n’okugulu kwo okwa kkono.

Enfatuko Okukola Squat eyawuddwamu ku mabbali

• Enfo Entuufu: Yimirira ng’ebigere byo bigazi okusinga obugazi bw’ebibegabega, ng’obugere bulaga katono. Bw’oba ​​ofukamidde wansi, kakasa nti amaviivi go gakwatagana n’engalo zo, so si kugenda munda. Eno nsobi ya bulijjo eyinza okuvaako obuvune mu kugulu.
• Obuziba bw’okusitama: Fuuka wansi nga bw’osobola ng’okuuma ffoomu ennungi, naye tokaka kuyingira mu buziba obutanyuma oba obuleeta obulumi. Ensobi etera okukolebwa kwe kugezaako okugenda mu buziba amangu ennyo, ekiyinza okunyigiriza ebinywa n’ennyondo.
• Engage Your Core: Kuuma core yo nga ekwatagana mu dduyiro yenna okusobola okukuuma balance n’obutebenkevu. Kino era kijja kukuyamba okufuga entambula yo n’okukuuma omugongo ogwa wansi.
• Ne Weight Distribution: Kakasa nti ogaba...

Squat eyawuddwamu ku mabbali Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Squat eyawuddwamu ku mabbali?

Yee, abatandisi basobola okukola dduyiro wa Side Split Squat, naye kikulu okutandika n’entambula ezitali zimu ezinyuma ate nga zeeyongera mpolampola ng’okukyukakyuka kulongooka. Ffoomu entuufu kikulu nnyo okwewala obuvune n’okufunamu ennyo mu dduyiro ono. Kiyinza okuyamba abatandisi okutandika nga bayambibwako omutendesi oba omukugu mu kukola ffiiti okukakasa nti obukodyo obutuufu.

Wagamba atya akawu emirundi Squat eyawuddwamu ku mabbali?

• Cossack Squat: Eno nkyukakyuka ya stance egazi ng’okyusa obuzito bwo okuva ku kigere ekimu okudda ku kirala, n’ogolola ebisambi eby’omunda.
• Lateral Squat: Efaananako ne side split squat, naye ebigere byombi obikuuma ku ttaka n’okyusa obuzito bwo ku ludda olumu.
• Curtsy Squat: Enkyukakyuka eno erimu okusala okugulu okumu emabega w’ekirala ng’ofukamira, ng’otunuulira ebitundu by’omubiri ebiyitibwa glutes n’ebisambi.
• Pistol Squat: Eno nkyukakyuka ya mulembe nnyo ng’ogolola okugulu okumu butereevu mu maaso go ate ng’ofukamidde ku kigere ekirala.

Waakulu obulimba ebyamarga Squat eyawuddwamu ku mabbali?

• Lateral Lunges: Amawuggwe gano gakola ku binywa bye bimu ne Side Split Squat, okusinga glutes, quads, ne hamstrings, naye era gakwata ku core ne galongoosa balance, ne gawa workout esingako.
• Hip Adductor Machine: Dduyiro ono atunuulira nnyo ebinywa by’ekisambi eby’omunda, era nga bino bikolebwa mu kiseera kya Side Split Squat, okuyamba okutumbula amaanyi n’okutebenkera mu mubiri ogwa wansi.