Bench dip le anyigba

• 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

Sissejuhatus Bench dip le anyigba

Bench Dip on Floor nye ŋutilã ƒe kpekpeme ƒe kamedede nyui aɖe si koŋ tsia tre ɖe abɔta kple akɔta ŋu, gake ewɔa dɔ ɖe abɔta kple akɔta hã ŋu, si wɔnɛ be ŋutilã ƒe akpa si le etame ƒe ŋusẽ nyona ɖe edzi. Enyo ŋutɔ na amesiwo le kamedede ƒe ɖoƒe si le titina eye woate ŋu atsɔe ade kamedede ƒe ɖoɖo ɖesiaɖe me bɔbɔe. Ame ɖekaɖekawo adi be yewoawɔ kamedede sia be yewoƒe abɔ ƒe ŋusẽ nanyo ɖe edzi, be lãmekawo nawɔ dɔ nyuie wu, eye wòana ŋutilã bliboa nate ŋu ado dzi.

Ülatuse sooritamine: Sisuline õpetus Bench dip le anyigba

• Tu to wò asiwo me yi dzi be nàkɔ wò ŋutilã tso anyigba, eye nàna wò afɔwo nanɔ teƒe ɖeka eye wò asiwo nanɔ anyigba sesĩe.
• Ðe wò ŋutilã ɖe anyi to wò abɔtawo bɔbɔ me vaseɖe esime wò abɔtawo nasɔ kple anyigba.
• Tu wò ŋutilã ɖe dzi va ɖo afisi nèdze egɔme tsoe, eye nàɖɔ wò abɔwo ɖo gake màgatu wò abɔta o.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Bench dip le anyigba

• Nɔnɔme Nyui: Tsɔ wò akɔta ƒu gbe le zikpui dzi, eye nàkeke wò afɔwo ɖe ŋgɔ le ŋgɔwò. Ðe wò ŋutilã ɖe anyi to wò abɔtawo bɔbɔ vaseɖe esime woanɔ dzogoe si ade dzidzenu 90 dzi, emegbe nàgatue ɖe dzi. Na wò akɔta nate ɖe zikpui la ŋu le kamededea katã me. Ƒo asa na wò abɔtawo ƒoƒo ɖe ʋuʋua tame elabena ate ŋu ana wò ƒunukpeƒewo nate ɖe dzi madzemadzee.
• Ʋuʋu si Dzi Woɖu: Vodada ɖeka si bɔe nye duƒuƒu to kamededea me. Kpɔ egbɔ be yewɔ tsinyenye ɖesiaɖe blewu eye yeaɖu edzi. Esia akpe ɖe ŋuwò be wò lãmekawo nawɔ dɔ nyuie eye màgaxɔ abi o.
• Do Wò Nu Vevitɔ: Togbɔ be wò afɔkpodzi etɔ̃ koŋ ŋue bench dips ƒe susu nɔa hã la, mègaŋlɔ be be yeawɔ wò core ŋudɔ o.

Bench dip le anyigba KKK

Kas algajad saavad teha Bench dip le anyigba?

Ẽ, gɔmedzelawo ate ŋu awɔ Bench Dip on Floor kamededea, gake ele be woakpɔ nyuie le nɔnɔme nyuitɔ zazã me be woagaxɔ abi o. Kamedede sia tɔa ŋku triceps koŋ gake ewɔa dɔ na abɔta kple akɔta hã. Ne gɔmedzela kpɔe be esesẽ akpa la, woate ŋu atrɔ asi le eŋu to woƒe klowo bɔbɔ alo woƒe ʋuʋu ƒe didime dzi ɖeɖe kpɔtɔ me. Abe alesi wònɔna ɖaa ene la, wokafui be nàdze egɔme kple ŋusẽ si le bɔbɔe wu eye nàdzii ɖe edzi vivivi le ɣeyiɣi aɖe megbe. Enyo hã be nàna ame ŋutɔ ƒe hehenala alo kamedede ŋuti nuteƒewɔla nakpɔ edzi be wòakpɔ egbɔ be nɔnɔme si sɔ.

Millised on tavalised variatsioonid Bench dip le anyigba?

• Afɔ Ðeka ƒe Bench Dip: Esɔ kple bench dip si wozãna tsã, gake ne èwɔ tɔtrɔ sia la, èkɔa afɔ ɖeka ɖe dzi tso anyigba, si wɔnɛ be wòsesẽna ɖe edzi eye wòna wò nu vevitɔa ƒoa eɖokui ɖe eme wu.
• Incline Bench Dip: Tɔtrɔ sia bia be nàda wò asiwo ɖe zikpui dzi eye wò afɔwo nanɔ zikpui bubu si kɔkɔ wu dzi, si ana nànɔ anyi si adze lãmeka vovovowo ŋu.
• Decline Bench Dip: Esia to vovo na incline bench dip, eye wò afɔwo nanɔ zikpui si le anyime dzi eye wò asiwo nanɔ esi kɔkɔ wu dzi, eye nàɖo taɖodzinu na wò triceps ƒe akpa vovovowo.
• Weighted Bench Dip: Tɔtrɔ sia bia be nàtsɔ kpekpeme aɖe aɖo wò akɔta esime nèle bench dip wɔm, si ana tsitretsitsi ɖe eŋu nadzi ɖe edzi eye nàna kamededea nasesẽ wu.

Millised on head täiendavad harjutused Bench dip le anyigba?

• Tricep kickbacks kpena ɖe Bench dips le anyigba ŋu to triceps ɖeɖe ɖe aga kple woƒe taɖodzinu me, si kpena ɖe ame ŋu be lãmekawo ƒe gɔmesese kple dzidodo nanyo ɖe edzi le lãmekawo ƒe hatsotso ɖeka ma ke me.
• Tame tricep kekeɖenudɔ nye kpeɖeŋutɔ nyui bubu na Bench dips le anyigba, elabena woƒe susu nɔa triceps ƒe ta didi la ŋu, si doa lãmekawo ƒe tsitsi si da sɔ ɖe ŋgɔ eye wònaa abɔ ƒe ŋusẽ bliboa nyona ɖe edzi.