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 shine ingantaccen motsa jiki wanda ke kaiwa triceps, yayin da yake shiga kafadu da ƙirji, yana taimakawa haɓaka ƙarfin jiki na sama da haɓaka sautin tsoka. Ya dace da daidaikun mutane a duk matakan motsa jiki, saboda ana iya daidaita ƙarfin gwargwadon iyawar mutum. Wani zai so yin wannan motsa jiki saboda yana buƙatar kayan aiki kaɗan, ana iya yin shi kusan ko'ina, kuma yana taimakawa wajen haɓaka kwanciyar hankali na sama da ƙarfin aiki.

Yanayinta: tsammanin nuni a nuni Bench Dip

• Zamar da gindin ku daga benci ko kujera, ajiye kafafun ku a gaban ku.
• Rage jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwarka har sai sun kasance a kusan kusurwar digiri 90, ajiye bayanka kusa da benci.
• Bayan ka riƙe wannan matsayi na ɗan lokaci, tura jikinka zuwa sama ta amfani da hannayenka har sai sun cika cikakke, amma ba a kulle ba.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye zuciyar ku kuma jikin ku kusa da benci a duk lokacin motsa jiki.

Lajin Don yi Bench Dip

• Form Da Ya Kamata: Zamar da gindinku daga benci yayin da kuke riƙe hannayenku da ƙarfi a gefen. Rage jikin ku ta hanyar lanƙwasa gwiwar hannu har sai hannayen ku na sama sun yi daidai da ƙasa. Yana da mahimmanci a kula da kusurwa 90-digiri a cikin gwiwar gwiwar ku lokacin da kuka nutse ƙasa. Ka guji yin ƙasa da ƙasa kamar yadda zai iya raunana kafadu.
• Shigar da tsokar ku: Tabbatar cewa kun haɗa triceps, kafadu, da ƙirji yayin motsa jiki. Lokacin da kuka tura baya, mayar da hankali kan amfani da waɗannan tsokoki maimakon yin amfani da kuzari ko jujjuya jikin ku. Kurakurai gama gari don gujewa:
• Zurfin Yawa: Yin ƙasa da ƙasa na iya sanya damuwa mara amfani a kafaɗun ku kuma yana iya haifar da rauni. Yana da

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, ya kamata su fara da ƙananan ƙarfi, kamar yin amfani da ƙananan nauyi ko yin ƙananan maimaitawa, don kauce wa rauni. Hakanan yana da mahimmanci a kiyaye sigar da ta dace yayin motsa jiki don tabbatar da daidaitattun tsokoki ana niyya kuma don hana damuwa. Idan za ta yiwu, masu farawa ya kamata su nemi shiriya daga ƙwararren motsa jiki don koyon madaidaicin tsari.

Me ya sa ya wuce ga Bench Dip?

• Dips Single Leg Bench Dips: Wannan bambancin yayi kama da daidaitaccen tsoma benci, amma kuna ɗaga ƙafa ɗaya daga ƙasa don ƙara ƙarin ƙalubale.
• Rage Dips na Bench: Don wannan bambancin, kuna sanya ƙafafunku a kan wani benci a gaban ku, ƙirƙirar matsayi na ƙi don ƙarfafa motsa jiki.
• Nauyin Bench Dips: Wannan bambancin ya haɗa da sanya farantin nauyi a kan cinyar ku don ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.
• Ƙinƙasa Bench Dips: A cikin wannan bambancin, kuna sanya hannayenku a kan benci a bayan ku da ƙafafunku a kan ƙananan benci ko mataki a gaban ku, ƙirƙirar matsayi na karkata don ƙaddamar da tsokoki daban-daban.

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

• Tricep Kickbacks na iya ƙara haɓaka fa'idodin Bench Dips yayin da suke ware triceps, waɗanda sune tsokoki na farko da ake amfani da su a cikin Bench Dips, ta haka inganta ƙarfin tsoka da juriya.
• Dumbbell Chest Presses suna cika Bench Dips ta hanyar ƙarfafa tsokoki na pectoral da triceps, samar da ƙarin daidaiton motsa jiki na sama da haɓaka ƙarfin da ake buƙata don Dips na Bench.