Bench Dip

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

Sakonni ga Bench Dip

Bench Dip wani motsa jiki ne na horo mai ƙarfi wanda ke da alhakin tsokoki a cikin triceps, kafadu, da kirji, yana ba da cikakkiyar motsa jiki na jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da juriyarsa. Mutane za su so yin wannan motsa jiki saboda baya buƙatar kayan aiki masu rikitarwa, ana iya yin shi kusan a ko'ina, kuma yana da tasiri wajen toning na sama da inganta ƙarfin tsoka.

Yanayinta: tsammanin nuni a nuni Bench Dip

• Zame da gindinku daga kan benci, ajiye kafafun ku a gaban ku, kuma ku goyi bayan nauyin jikin ku da hannuwanku.
• Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai sun kasance a kusan kusurwar digiri 90, sannan tura jikinka zuwa wurin farawa ta amfani da hannayenka.
• Tabbatar cewa bayan ku ya tsaya kusa da benci yayin motsi don guje wa takura kafadu.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Bench Dip

• Matsayin Ƙafar: Miƙa kafafunku a gaban ku, tare da ƙafafunku a ƙasa. Don ƙarin sigar ci gaba, zaku iya sanya ƙafafunku akan wani benci a gaban ku. Ka guji durƙusa gwiwoyi ko ɗaga ƙafafu daga ƙasa, saboda hakan na iya rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai hannayenka na sama sun yi daidai da ƙasa. Sannan tura baya sama zuwa wurin farawa. Tabbatar yin wannan motsi a hankali kuma a ƙarƙashin kulawa. Ka guji yin amfani da motsi ko motsi, saboda wannan na iya haifar da rauni.
• Kiyaye Jikinku Kusa: Lokacin rage jikin ku, tabbatar da bayanku yana kusa da benci

Bench Dip Tambayoyin Masu Nuna

Shi beginners za su iya Bench Dip?

Ee, masu farawa zasu iya yin motsa jiki na Bench Dip. Duk da haka, yana da mahimmanci a fara da nauyin da ke da dadi da kuma iya sarrafawa, kuma a hankali karuwa yayin da ƙarfi da jimiri suka inganta. Tsarin da ya dace kuma yana da mahimmanci don guje wa rauni. Idan mafari ya ga motsa jiki yana da ƙalubale sosai, za su iya gyara shi ta hanyar durƙusa gwiwoyi ko amfani da taimako. Ana ba da shawarar koyaushe don neman shawara daga ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga Bench Dip?

• Single Bench Dips: Ana yin wannan bambancin tare da hannu ɗaya a kan benci, yayin da ɗayan hannun kuma aka miƙa a gaba, yana sa aikin ya fi ƙalubale ga triceps.
• Ƙwararren Bench Dips: A cikin wannan bambancin, duka hannayenku da ƙafafunku ana sanya su a kan benci daban-daban, suna ƙara yawan motsi da ƙarfin motsa jiki.
• Nauyin Bench Dips: Wannan bambancin ya haɗa da sanya farantin nauyi akan cinyar ku don ƙara juriya da ƙarfafa motsa jiki.
• Bench Dips tare da Twist: Wannan bambancin ya haɗa da ƙara juzu'i a saman motsi, wanda ke taimakawa wajen haɗa ainihin da inganta daidaituwa.

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

• Tricep Kickbacks yana taimakawa wajen ware da ƙarfafa triceps, ƙungiyar tsoka ta farko ta yi aiki a cikin Bench Dips, don haka inganta aikin ku gaba ɗaya a cikin wannan motsa jiki.
• Ƙwararren ƙwanƙwasa na sama, kamar Bench Dips, suna mai da hankali kan triceps amma kuma suna shiga tsokoki na tsakiya da ƙananan baya, ta haka yana haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya.