Bench Dip

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Bench Dip

The Bench Dip wani tasiri ne na motsa jiki na sama wanda ke da alhakin triceps, yayin da yake shiga kafadu da kirji. Ya dace da daidaikun mutane a duk matakan dacewa, daga masu farawa zuwa ci gaba, saboda wahalar daidaitacce dangane da matsayi na ƙafafu. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka sautin tsoka, da haɓaka lafiyar gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Bench Dip

• Zame da gindin ku daga kan benci, yayin da kuke ajiye hannayenku da ƙarfi akan benci, kuma ku motsa ƙafafunku waje kaɗan don gwiwoyinku su zama kusurwa 90-digiri.
• Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai sun kasance a kusan kusurwar digiri 90, yayin da kake ajiye bayanka kusa da benci.
• Matsa jikinka baya ta amfani da hannayenka da tsokoki na ƙirji har sai hannayenka sun cika cikakke, amma ba kulle a gwiwar hannu ba.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Bench Dip

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Rage jikin ku a hankali kuma ku tura baya sama a cikin tsari mai sarrafawa. Wannan ba wai kawai yana tabbatar da cewa kuna aiki da tsokoki da aka nufa ba amma kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Don samun mafi kyawun tsoma bakin benci, yakamata ku yi niyya don cikakken kewayon motsi. Rage jikin ku har sai gwiwar gwiwar ku sun kasance a kusurwa 90-digiri sannan ku tura baya sama har sai hannayenku sun cika sosai. Duk da haka, kar a kulle gwiwar gwiwar ku a saman motsi saboda yana iya sanya damuwa mara kyau akan haɗin gwiwa.
• Kiyaye Form Da Ya Kamata: Ka guji karkatar da kafadu ko runguma

Bench Dip Tambayoyin Masu Nuna

Shi beginners za su iya Bench Dip?

Ee, masu farawa tabbas za su iya yin motsa jiki na Bench Dip. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don guje wa rauni da kuma tabbatar da tsari mai kyau. Masu farawa suma suyi la'akarin farawa da fasalin motsa jiki da aka gyara idan sun ga yana da wahala da farko. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko mai horar da kai don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Bench Dip?

• Dips Single: Wannan bambancin ya haɗa da sanya hannuwanku da ƙafafu a kan benci ɗaya, ƙirƙirar matsayi mai kama da gada sannan kuma tsomawa.
• Nauyin Bench Dips: Kuna iya ƙara ƙarin ƙarfi ga motsa jiki ta hanyar sanya farantin nauyi akan cinyar ku yayin yin tsoma baki.
• Bench Dip with Leg Left: Don haɗa ainihin ku, ƙara ɗaga ƙafa a saman kowane tsoma.
• Dips Bench Dips: Ta hanyar daidaita benci zuwa karkata, za ku iya ƙaddamar da tsokoki daban-daban kuma ƙara wahalar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Bench Dip?

• Har ila yau, tura-ups na iya haɗawa da Bench Dips kamar yadda ba kawai suna aiki da triceps ba, amma har ma da ƙirji da kafadu, suna samar da ƙarin aikin motsa jiki na sama.
• Extenarfin haɓakawa na iya zama kyakkyawan ƙari ga aikin motsa jiki wanda ya haɗa da ƙwanƙwali na motsa jiki, yayin da suke zaga abubuwa masu yawa daga wani dabam dabam, inganta cigaban tsoka da ƙarfi, inganta abubuwa masu kyau da ƙarfi, inganta ƙoshin tsoka mai kyau.