Full Squat
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Full Squat
Full Squat ye dduyiro ow’omubiri ogwa wansi ng’okusinga atunuulira ebitundu by’omubiri ebina, emisuwa n’ebinywa, ate ng’akwata n’omusingi n’okulongoosa bbalansi. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo n’engeri gye bikyusibwamu. Abantu bandyagadde okukola dduyiro ono si lwa busobozi bwe obw’okuzimba amaanyi n’ebinywa byokka, naye n’emigaso gye mu kwongera okukyukakyuka, okutambula, n’okukola obulungi okutwalira awamu.
Okukola : Okukola Okufaayo Full Squat
- Dduyiro otandike ng’okka omubiri gwo mpola mpola, ng’olinga atudde emabega mu ntebe, ng’omugongo gwo gugoloddwa ate ng’amaviivi go gali waggulu w’ebigere.
- Weeyongere okwekka okutuusa ng’ebisambi byo bikwatagana oba kumpi nga bikwatagana wansi, ng’okakasa nti amaviivi go tegayita ku bigere.
- Kwata ekifo kino okumala akaseera, ng’okuuma omusingi gwo nga gukola ate ng’obuzito bw’omubiri gwo guli ku bigere.
- N’ekisembayo, ssika oddeyo waggulu okutuuka mu kifo w’otandikidde mu ngeri efugibwa, ng’okakasa nti osika mu bigere byo so si bigere byo, okumaliriza okusitama okumu okujjuvu.
Enfatuko Okukola Full Squat
- **Maintain a Neutral Spine**: Emu ku nsobi ezisinga okukolebwa mu kiseera ky’okusiba kwe kuzingulula omugongo, ekiyinza okuvaako obuvune. Bulijjo ekifuba kibeere waggulu ate omugongo nga guli mu mbeera ya neutral. Teebereza waliwo omuggo ogudduka okuva ku mutwe gwo okutuuka ku mukira gwo, era olina okukuuma omuggo ogwo nga gugoloddwa mu ntambula yonna.
- **Obuziba bw’okusiba**: Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi. Kino kitwalibwa ng’okusiba mu bujjuvu. Wabula tokaka kugenda wansi singa kiba kikuleetera obuzibu oba nga tosobola kukuuma ffoomu entuufu. Ensobi etera okukolebwa kwe butafukamira buziba
Full Squat Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Full Squat?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Full Squat. Wabula kikulu okutandika n’obuzito obutono oba wadde obuzito bw’omubiri gwokka okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kya muganyulo okubeera n’omutendesi oba omuntu alina obumanyirivu okwekenneenya foomu yo okukakasa nti okola dduyiro mu butuufu. Bw’ogenda okuzimba amaanyi n’okwesanyusaamu n’entambula, osobola okwongera ku buzito mpolampola.
Wagamba atya akawu emirundi Full Squat?
- Goblet Squat: Mu nkyukakyuka eno, okwata kettlebell oba dumbbell okumpi n’ekifuba kyo, ekiyinza okuyamba okulongoosa ffoomu yo n’okussa essira ku bukodyo bwo obw’okusitama.
- Overhead Squat: Eno nkyukakyuka esoomooza ng’okwata barbell oba dumbbells waggulu ng’okola squat, ekiyinza okuyamba okulongoosa bbalansi yo n’okutambula kw’ebibegabega.
- Jump Squat: Eno nkola ya plyometric version ya squat mw’obwatuka waggulu okuva wansi mu squat n’ofuuka jump, ekiyinza okuyamba okutumbula amaanyi n’emizannyo.
- Pistol Squat: Eno nkyukakyuka ya kigere kimu mu squat, eyinza okuyamba okulongoosa bbalansi, okukwatagana n’amaanyi ag’oludda olumu.
Waakulu obulimba ebyamarga Full Squat?
- Amawuggwe ye dduyiro omulala ajjuliza Full Squats, nga bwe yeenyigira mu bitundu by’omubiri ebina, glutes, n’ennywanto, okufaananako n’okusiba, naye era esomooza bbalansi n’okukwatagana, okutumbula okutwalira awamu okukola obulungi.
- Okusitula ennyana nakyo kisobola okujjuliza Full Squats kuba zitunuulira ekitundu ekya wansi eky’amagulu naddala ebinywa by’ennyana ebitera okubuusibwa amaaso mu squats, bwe kityo ne kikakasa nti omubiri gwa wansi gukola dduyiro mu bujjuvu.
Ebifaananyi ez'okusobola okutandika Full Squat
- Barbell Full Squat akola dduyiro
- Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
- Workouts z’okutonnyeza ebisambi
- Dduyiro wa Full Squat ne Barbell
- Dduyiro wa jjiimu okufuna ebisambi ebinywevu
- Full Squat ku bitundu by’omubiri ebina
- Workouts za Barbell ku bisambi
- Okuzimba ebinywa bya Quadriceps ne Thigh
- Workout z’amagulu ez’amaanyi ne Barbell
- Okutendekebwa mu Full Squat ku binywa by’amagulu.