Bench Dip ƒe ƒuƒu

• Kehaos: Triceps, Ülemised õlad
• Varustus: Ŋuuŋo_kebii hã toimei.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Bench Dip ƒe ƒuƒu

Bench Dip nye ŋutilã ƒe akpa si le etame ƒe kamedede nyui aɖe si tɔa ŋku triceps koŋ, eye wògawɔa dɔ ɖe abɔta kple akɔta hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, le eƒe sesẽ si woate ŋu atrɔ asi le le afɔawo ƒe nɔnɔme nu ta. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoƒe lãmekawo nawɔ dɔ nyuie wu, eye yewoana yewoƒe kamedede bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Bench Dip ƒe ƒuƒu

• Gbugbɔ wò akɔta tso zikpui la dzi, esime nèle wò asiwo lém ɖe zikpui la dzi sesĩe, eye nàʋuʋu wò afɔwo ado goe vie ale be wò klowo nawɔ dzogoe 90.
• Ðe wò ŋutilã ɖe anyi to wò abɔtawo bɔbɔ vaseɖe esime woanɔ dzogoe si ade dzidzenu 90 dzi, eye nàna wò akɔta nate ɖe zikpui la ŋu.
• Tu wò ŋutilã ɖe dzi to wò abɔwo kple akɔta ƒe lãmekawo zazã me vaseɖe esime wò abɔwo nakeke bliboe, gake màgatu ɖe abɔta o.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Bench Dip ƒe ƒuƒu

• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Ðe wò ŋutilã ɖe anyi blewuu eye nàgatue ɖe dzi le mɔ si dzi nàɖu nu. Menye ɖeko esia nana nèkpɔa egbɔ be èle dɔ wɔm le lãmeka siwo nèdi be yeawɔ ŋu ko o, ke eɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna hã.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso zikpui dzi tsinyenye me la, ele be nàɖoe be yeaʋuʋu bliboe. Ðe wò ŋutilã ɖe anyi vaseɖe esime wò abɔta naɖo dzogoe 90 dzi eye emegbe nàgatue ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe. Gake mègabla wò abɔta le ʋuʋua tame o elabena ate ŋu ade nuteɖeamedzi si mesɔ o ɖe ƒunukpeƒewo dzi.
• Lé Nɔnɔme Nyui Me Ðe Asi: Ƒo asa na abɔta ʋuʋu alo wò abɔta ƒoƒo

Bench Dip ƒe ƒuƒu KKK

Kas algajad saavad teha Bench Dip ƒe ƒuƒu?

Ẽ, gɔmedzelawo ate ŋu awɔ Bench Dip kamededea godoo. Gake ele vevie be nàdze egɔme kple agba si le bɔbɔe wu be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be eƒe nɔnɔme sɔ. Ele be gɔmedzelawo nabu eŋu hã be yewoadze egɔme kple kamededea ƒe akpa si ŋu wotrɔ asi le ne wokpɔe be esesẽ akpa le gɔmedzedzea me. Anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala alo ame ŋutɔ ƒe hehenala be nàkpɔ egbɔ be yele kamededea wɔm nyuie.

Millised on tavalised variatsioonid Bench Dip ƒe ƒuƒu?

• Single Bench Dips: Tɔtrɔ sia bia be nàda wò asiwo kple afɔwo siaa ɖe zikpui ɖeka dzi, awɔ nɔnɔme si le abe tɔdzisasrã ene eye emegbe nànyrɔe.
• Weighted Bench Dips: Àte ŋu ana kamededea nasẽ ɖe edzi ne èda kpekpeme ƒe agba ɖe wò akɔta esime nèle bench dips wɔm.
• Bench Dip with Leg Lift: Be nàte ŋu awɔ wò nuto si me nèle la, tsɔ afɔdzideƒe kpe ɖe dip ɖesiaɖe tame.
• Bench Dips Siwo Dzea Dzi: Ne ètrɔ asi le bench la ŋu wòsɔ ɖe incline nu la, àte ŋu aɖo taɖodzinu na lãmeka vovovowo eye nàna kamededea nasesẽ ɖe edzi.

Millised on head täiendavad harjutused Bench Dip ƒe ƒuƒu?

• Push-ups ateŋu akpe ɖe Bench Dips hã ŋu elabena menye ɖeko wowɔa dɔ le triceps ŋu ko o, ke wowɔa dɔ na akɔta kple abɔta hã, si naa kamedede si de to wu le etame.
• Overhead Tricep Extensions ate ŋu anye kpeɖeŋutɔ nyui aɖe na kamedede ƒe ɖoɖo si me Bench Dips hã le, elabena woɖoa taɖodzinu na triceps tso dzogoe bubu dzi, si doa lãmekawo ƒe tsitsi kple ŋusẽ si le goglo nyuie ɖe ŋgɔ.