Squat y'okugulu kumu kwa Quarter
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Ensenyeze ez'okutandika:
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Okuva mu Squat y'okugulu kumu kwa Quarter
One Leg Quarter Squat ye dduyiro omulungi ow’omubiri ogwa wansi ng’atunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ate ng’alongoosa bbalansi n’okutebenkera kw’omusingi. Kirungi nnyo eri bannabyamizannyo, abawagizi ba fitness, n’abantu ssekinnoomu abadda engulu okuva ku buvune bw’amagulu abaagala okutumbula amaanyi g’amagulu gaabwe n’okutebenkera. Okukola dduyiro ono kiyinza okuyamba okwongera ku mutindo gw’emizannyo, okuyamba mu kuziyiza obuvune, n’okuyamba mu kukola obulungi okutwalira awamu.
Okukola : Okukola Okufaayo Squat y'okugulu kumu kwa Quarter
- Situla ekigere kyo ekya ddyo okuva ku ttaka, okufukamira okugulu okwa ddyo mu nkoona ya diguli 90 ekigere kyo ekya ddyo kibeere emabega wo, era ogolole emikono gyo mu maaso okusobola okufuna bbalansi.
- Tandika okukka omubiri gwo ng’ofukamira okugulu kwo okwa kkono n’ofuula okusiba, kakasa nti okugulu kwo okwa kkono kukwatagana n’ekigere kya kkono so si kugaziwa kuyita ku bigere.
- Wansi omubiri gwo okutuusa ng’ekisambi kyo ekya kkono kikwatagana n’ettaka, oba okutuuka ku kukyukakyuka kwo we kukkiriza, n’okola ‘quarter squat’.
- Sindika ekigere kyo ekya kkono okusitula omubiri gwo okudda mu kifo we watandikira, ekigere kyo ekya ddyo kikuume nga tekiva ku ttaka okumala ebbanga lyonna ly’omala okukola dduyiro. Kino kiddemu okumala omuwendo gwa reps gw’oyagala, olwo okyuse amagulu.
Enfatuko Okukola Squat y'okugulu kumu kwa Quarter
- Ennyimiririra Entuufu: Kuuma omugongo nga gugolokofu era omusingi gwo gukuume nga gukola mu dduyiro yenna. Weewale okwesigama mu maaso oba emabega kuba kino kiyinza okukusika omugongo. Okugulu kwo kulina okuba butereevu waggulu w’ekigere kyo ng’ofukamidde wansi.
- Entambula mu bbalansi: Okusiba ekigere ekimu mu kwata y’okugulu dduyiro wa bbalansi, n’olwekyo kikulu okussa essira ku kutebenkera. Weewale okutambula amangu kuba kino kiyinza okusuula bbalansi yo n’okwongera ku bulabe bw’okufuna obuvune. Bwe kiba kyetaagisa, kozesa bbugwe oba entebe okuwanirira okutuusa lw’owulira nga weesiga bbalansi yo.
- Entambula efugirwa: Kakasa nti dduyiro okola mpola era ng’ofugibwa. Omutendera ogw’okukka wansi gulina okuba ogw’empola era nga gufugibwa, ate ogw’okudda waggulu gulina okuba ogw’amaanyi era nga gutulika.
- Weewale Okutikka Ebisukkiridde: Ensobi emu etera okukolebwa kwe kugezaako okusitula obuzito obuyitiridde amangu. Tandika n’obuzito bw’omubiri gwo
Squat y'okugulu kumu kwa Quarter Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Squat y'okugulu kumu kwa Quarter?
Yee, abatandisi basobola okukola dduyiro wa One Leg Quarter Squat, naye balina okutandika mpola ate nga balina obuzito obutono oba nga tebalina buzito bwonna. Dduyiro ono yeetaaga bbalansi ennungi n’amaanyi g’amagulu, n’olwekyo kikulu okusooka okukuguka mu ffoomu nga tonnayongera kusoomoozebwa. Bulijjo kirungi okwebuuza ku mukugu mu kukola ffiiti oba omutendesi ng’otandika dduyiro omupya okukakasa nti akolebwa bulungi era nga temuli bulabe.
Wagamba atya akawu emirundi Squat y'okugulu kumu kwa Quarter?
- One Leg Quarter Squat with Resistance Band: Nga okozesa resistance band okwetoloola ebisambi ebya wansi, enkyusa eno essa essira ku kukola hip ne glute.
- One Leg Quarter Squat on BOSU Ball: Okukola dduyiro ku kifo ekitali kinywevu ng’omupiira gwa BOSU kyongera ku maanyi era kikola ku bbalansi.
- One Leg Quarter Squat with Kettlebell: Enkyukakyuka eno erimu okukwata kettlebell mu mbeera ya goblet, n’ogattako ekitundu ky’amaanyi g’omubiri ogwa waggulu mu dduyiro.
- One Leg Quarter Squat with Jump: Okwongerako okubuuka ku nkomerero y’entambula y’okusitama kyongera ku maanyi g’emisuwa gy’omutima era kikola ku maanyi ag’okubwatuka.
Waakulu obulimba ebyamarga Squat y'okugulu kumu kwa Quarter?
- Calf Raises esobola okujjuliza One Leg Quarter Squats nga essira liteekebwa ku kitundu ekya wansi eky’amagulu naddala ebinywa by’ennyana ebitera okusuulibwa mu dduyiro omulala ow’omubiri ogwa wansi, bwe kityo ne kikakasa nti amagulu gakula bulungi.
- Glute Bridges zisobola okujjuliza One Leg Quarter Squats nga zitunuulira nnyo glutes ne hamstrings, nga bino bye binywa eby’okubiri ebikolebwa mu squat, bwe kityo ne byongera amaanyi n’okutebenkera kw’omubiri ogwa wansi okutwalira awamu.
Ebifaananyi ez'okusobola okutandika Squat y'okugulu kumu kwa Quarter
- Dduyiro w’okusiba (Squat) mu kitundu ky’amagulu kimu
- Workout ya Quadriceps ey’obuzito bw’omubiri
- Dduyiro w’okunyweza ebisambi
- Enkyukakyuka mu kufukamira kw’amagulu agamu
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Dduyiro w’amagulu ku ludda olumu
- Workout y’obuzito bw’omubiri ogwa wansi
- Okutendekebwa mu quarter squat n’amagulu agamu
- Dduyiro w’obuzito bw’omubiri mu bitundu by’omubiri ebina (quadriceps).
- Dduyiro w’okuzimba ebinywa by’ekisambi