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: Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Bench Dip

The Bench Dip wani motsa jiki ne mai matukar tasiri wanda ya fi dacewa da triceps, amma kuma yana aiki da kafadu da kirji, yana taimakawa wajen gina ƙarfin jiki na sama da inganta sautin tsoka. Ya dace da daidaikun mutane a duk matakan dacewa, kamar yadda za'a iya daidaita ƙarfin ta hanyar canza matsayi na ƙafafu. Mutane za su so yin Dips na Bench ba kawai don ginin tsoka da fa'idodin toning ba, har ma saboda yana buƙatar ƙaramin kayan aiki, yana mai da shi motsa jiki mai dacewa don haɗawa cikin kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Bench Dip

• Mika kafafunku a gaban ku, sanya sheqa a ƙasa kuma ku ajiye baya kusa da benci.
• Rage jikinka zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwarka har sai sun samar da kusurwar digiri 90, tabbatar da cewa bayanka ya kasance kusa da benci.
• Da zarar ka isa kasan motsi, tura jikinka zuwa sama ta amfani da triceps don komawa wurin farawa.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Bench Dip

• Wurin Ƙafa: Miƙa kafafunku a gabanku tare da ƙafafu a ƙasa. Yayin da ƙafafunku suka ci gaba, da wuya aikin zai kasance. Don masu farawa, yana iya zama sauƙi don kiyaye ƙafafunku kusa da benci. Ka guji karkatar da gwiwoyi da yawa ko barin ƙafafunka su tashi daga ƙasa saboda waɗannan kurakurai ne na yau da kullun waɗanda zasu iya rage tasirin motsa jiki da haɓaka haɗarin rauni.
• Matsalolin Sarrafa: Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai sun samar da kusurwa 90-digiri. Tabbatar cewa gwiwar hannu suna nuna kai tsaye a bayanka kuma ba za su fita zuwa gefuna ba, saboda hakan na iya raunana kafadu. Sannan, tura kanku baya zuwa wurin farawa. Tabbatar 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, yana da mahimmanci a yi amfani da tsari da fasaha mai kyau don kauce wa rauni, musamman ga kafadu. Ya kamata masu farawa su fara da ƙananan adadin maimaitawa kuma a hankali suna ƙaruwa yayin da ƙarfin su ya inganta. Hakanan yana da taimako a sami mai koyarwa ko gogaggen mutum da farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Bench Dip?

• Ƙafafun Bench Dips: Don wannan bambancin, kuna ɗaga ƙafafunku a kan wani benci ko ƙwallon kwanciyar hankali, ƙara wahala da haɗin gwiwa na ainihin ku.
• Dips Single Leg Bench Dips: Wannan sigar tana buƙatar ka ɗaga ƙafa ɗaya daga ƙasa yayin yin tsomawa, wanda ke ƙarfafa motsa jiki kuma yana inganta daidaito.
• Dips masu nauyi: Za ku iya ƙara ƙarin juriya ga tsomawar benci ta hanyar ɗora farantin nauyi akan cinyar ku.
• Close-Grip Bench Dips: Ta hanyar sanya hannayenku kusa da kan benci, zaku iya kaiwa tsokoki daban-daban kuma ku ƙara ƙarfin motsa jiki.

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

• Tricep Kickbacks: Wannan motsa jiki na musamman yana kaiwa triceps, waɗanda sune tsokoki na farko da ake amfani da su a cikin dips na benci, suna mai da shi babban motsa jiki na gaba don ƙara ƙarfi da sautin hannun ku.
• Dumbbell Overhead Press: Wannan motsa jiki yana ƙarfafa kafadu da triceps, dukansu ana amfani da su a cikin benci dips, don haka inganta ƙarfin jikin ku na sama da inganta aikin ku a cikin benci.