Squat okutuuka ku Overhead Reach

• Omusangwa w'ekifo: Obufuzalayikesimu
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Squat okutuuka ku Overhead Reach

Squat to Overhead Reach ye dduyiro ow’omubiri gwonna ayongera okukyukakyuka, amaanyi n’okutebenkera ng’otunuulira ebibinja by’ebinywa ebingi omuli ebinywa ebiyitibwa glutes, ebisambi, core, n’ebibegabega. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agatereezebwa. Okuyingiza Squat to Overhead Reach mu nkola yo kiyinza okuyamba okulongoosa enkola y’emirimu, okutumbula enyimirira ennungi, n’okwongera amaanyi g’omubiri okutwalira awamu, ekifuula emirimu gy’omubiri egya buli lunaku egyangu okukola.

Okukola : Okukola Okufaayo Squat okutuuka ku Overhead Reach

• Wansi omubiri gwo mu mbeera y’okusitama ng’ofukamira amaviivi n’osika ebisambi byo emabega, ng’olinga atudde mu ntebe.
• Bw’ogenda wansi mu squat, ekifuba kikuume waggulu ate amaviivi go ku bigere.
• Bw’omala okubeera mu mbeera y’okusitama esinga obuziba gy’osobola okuddukanya, ssika mu bigere byo oddemu okuyimirira waggulu, ogolole emikono gyo n’ogisitula waggulu ng’osituka.
• Wansi emikono gyo gidde ku mabbali go oddeyo mu mbeera y’okuyimirira okumaliriza okuddiŋŋana okumu, olwo oddemu dduyiro okumala omuwendo gwa seti z’oyagala.

Enfatuko Okukola Squat okutuuka ku Overhead Reach

• Entambula efugibwa: Weewale okufubutuka mu ntambula. Si sipiidi, wabula okufuga n’obutuufu. Fukamira wansi mpola era onyige waggulu ng’oyita mu bigere byo okuyimirira, ng’otuuka ku mikono gyo waggulu. Fuga entambula zo mu kkubo ng’okka naawe, ng’emikono gyo giwanvuye ng’odda mu mbeera y’okusitama.
• Engage Your Core: Dduyiro ono takoma ku mubiri gwo ogwa wansi, era akola core yo n’omubiri gwo ogwa waggulu. Kakasa nti oyingiza omusingi gwo mu ntambula yonna, mu kusitama ne nga bw’otuuka waggulu. Kino kijja kuyamba okukuuma bbalansi n’obutebenkevu.
• Don

Squat okutuuka ku Overhead Reach Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Squat okutuuka ku Overhead Reach?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Squat to Overhead Reach. Dduyiro munene nnyo ow’omubiri gwonna akola ebibinja by’ebinywa ebingi omulundi gumu, omuli amagulu, glutes, core, n’ebibegabega. Wabula kikulu abatandisi okutandika n’obuzito obutono oba wadde obutazitowa n’akatono, essira balitadde ku ffoomu entuufu okwewala obuvune. Era balina okulowooza ku ky’okwebuuza ku mukugu mu by’okukola ffiiti okukakasa nti dduyiro akola bulungi.

Wagamba atya akawu emirundi Squat okutuuka ku Overhead Reach?

• Thruster: Eno nkyukakyuka esingako amaanyi ng’okwata ebbaati ku bibegabega byo, n’ofukamira wansi, olwo n’oyimirira mu ngeri ey’okubwatuka ng’onyiga ebbaati waggulu.
• Overhead Squat: Mu nkyukakyuka eno, okwata barbell waggulu ng’emikono gyo gigoloddwa mu bujjuvu okumala entambula yonna, n’ofukamira wansi n’oyimirira ng’obuzito bunywevu.
• Kettlebell Swing to Overhead: Enkyukakyuka eno etandikira ku kettlebell swing okuva wakati w’amagulu go, olwo kettlebell bw’etuuka ku buwanvu bw’ebibegabega, n’oginyiga waggulu.
• Single-Arm Dumbbell Squat to Press: Enkyukakyuka eno ey’oludda olumu erimu okukwata dumbbell mu mukono gumu ku buwanvu bw’ekibegabega, okukola squat, olwo n’onyiga dumbbell waggulu ng’oyimiridde.

Waakulu obulimba ebyamarga Squat okutuuka ku Overhead Reach?

• Deadlifts zijjuliza Squat to Overhead Reach nga zikola ebinywa bye bimu mu mubiri ogwa wansi n’omugongo, naye nga zirina entambula ey’enjawulo, ekiyamba okutumbula amaanyi okutwalira awamu n’okutebenkera.
• Dduyiro w’okunyiga ebibegabega ayongera ku kitundu ky’okutuuka waggulu mu squat okutuuka ku kutuuka waggulu, nga mu ngeri ey’enjawulo anyweza ebinywa by’omubiri ebiyitibwa deltoids n’eby’omugongo ogwa waggulu, okulongoosa ebanga ly’entambula n’amaanyi g’okutuuka waggulu.