Bench Dip kple afɔwo le zikpui dzi

• Kehaos: Triceps, Ülemised õlad
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major

Sissejuhatus Bench Dip kple afɔwo le zikpui dzi

Bench Dip si me afɔwo le bench dzi nye kamedede sesẽ aɖe si wowɔna le etame si ƒe taɖodzinu koŋue nye triceps, gake ewɔa dɔ na abɔta kple akɔta ƒe lãmekawo hã. Esɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe dɔwɔwɔ nanyo ɖe edzi. Kamededea ɖea vi na amesiwo di be yewoadzi yewoƒe ŋutilã ƒe dɔwɔwɔ ƒe ŋutete ɖe edzi, ana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi, alo ɖeko yewoakpɔ ŋutilã ƒe akpa si le etame ƒe dzedzeme si me kɔ wu.

Ülatuse sooritamine: Sisuline õpetus Bench Dip kple afɔwo le zikpui dzi

• Nɔ anyi ɖe zikpui ɖeka dzi eye nàtsɔ wò asibidɛwo aɖo zikpui la ƒe go kemɛ dzi, asibidɛwo nafia wò afɔwo, eye nàtsɔ wò afɔkpodziwo aɖo zikpui kemɛa ƒe go kemɛ dzi.
• Tu wò ŋutilã ɖe dzi to wò abɔwo dzɔdzɔe kple wò akɔta kɔkɔ tso zikpui dzi me, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Ðe wò ŋutilã ɖe anyi to wò abɔtawo bɔbɔ me vaseɖe esime wò abɔta nasɔ kple anyigba, eye nàna wò akɔta nate ɖe zikpui la ŋu.
• Tu wò ŋutilã ɖe dzi va ɖo afisi nèdze egɔme tsoe to wò abɔwo dzɔdzɔe me, eye nàmimi wò abɔta etɔ̃ le etame. Esia wu rep ɖeka nu.

Nõuanded sooritamiseks Bench Dip kple afɔwo le zikpui dzi

• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me. Ðe wò ŋutilã ɖe anyi blewuu, lée ɖe asi sɛkɛnd ɖeka ne wò abɔta le dzogoe si nye dzidzenu 90 dzi, eye nàgbugbɔe aƒoe ɖe dzi va ɖo afisi nèdze egɔme tsoe. Dzɔdzɔmeŋusẽ sia akpe ɖe ame ŋu be wòawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Abɔta ƒe Nɔnɔme: Na wò abɔta nate ɖe wò ŋutilã ŋu ne èle ʋuʋum. Ne èɖe mɔ na wo be woadzo la, ate ŋu ana wò abɔta nate ɖe dzi madzemadzee, si ate ŋu ana nàxɔ abi.
• Depth of Dip: Kpɔ nyuie be màganyrɔe ɖe anyi akpa o. Taɖodzinuae nye be woaɖiɖi

Bench Dip kple afɔwo le zikpui dzi KKK

Kas algajad saavad teha Bench Dip kple afɔwo le zikpui dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Bench Dip la kple afɔwo le zikpui dzi kamedede. Gake ele vevie be míade dzesii be kamedede sia ate ŋu asesẽ ŋutɔ na amesiwo nye ame yeyewo le kamedede me alo amesiwo ƒe tame ƒe ŋusẽ gbɔdzɔ wu. Wokafui be nàdze egɔme kple kamededea ƒe akpa si le bɔbɔe wu, abe zikpui dzi nyɔnyrɔ̃ kple afɔwo ɖe anyigba ene, eye vivivi la, woayi ŋgɔ ayi kamededea dzi kple afɔwo le zikpui dzi ne ŋusẽ kple kakaɖedzi le dzidzim ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, nɔnɔme nyuitɔ le vevie ŋutɔ be woaxe mɔ ɖe abixɔxɔ nu. Anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Bench Dip kple afɔwo le zikpui dzi?

• Tɔtrɔ bubue nye Weighted Bench Dip, afisi nètsɔa kpekpemedzidzenu ɖoa wò akɔta be wòana tsitretsitsi kple kuxi geɖe nanɔ kamededea ŋu.
• Bench Dip with Elevated Feet nye tɔtrɔ si sesẽ wu si me wotsɔa wò afɔwo dana ɖe zikpui bubu alo nuƒolanɔƒe si wodo ɖe dzi tsɔ wu be woatsɔ wo aɖo anyigba.
• Bench Dip with Straight Legs nye tɔtrɔ si me nèna wò afɔwo nanɔ dzɔdzɔe le ŋgɔwò, tsɔ wu be nàbɔbɔ wo, be wò lãmeka veviwo nawɔ dɔ geɖe wu.
• Bench Dip with a Stability Ball nye tɔtrɔ si me nètsɔa wò afɔwo dana ɖe stability ball dzi tsɔ wu bench, si bia be woada asɔ geɖe wu eye wònaa wò lãmeka veviwo wɔa dɔ.

Millised on head täiendavad harjutused Bench Dip kple afɔwo le zikpui dzi?

• Tricep Kickbacks: Esiawo tɔa ŋku triceps koŋ, siwo nye lãmeka vevitɔ siwo wozãna le bench dips me, eyata wokpena ɖe lãmeka siawo ŋu geɖe wu le ŋusẽdodo me eye wò bench dips ƒe dɔwɔwɔ nanyo ɖe edzi.
• Abɔta Si Wobɔbɔ Nɔ anyi: Togbɔ be zikpui dzi nyɔnyrɔ̃ tsia dzi ɖe afɔ etɔ̃ kple akɔta ŋu hã la, abɔta si wobɔbɔ nɔ anyi kpena ɖe ame ŋu wòwɔa dɔ le deltoids kple upper triceps, siwo nye lãmeka evelia siwo wozãna le bench dips me, si naa kamedede si da sɔ na ametia ƒe akpa si le etame.