Bench Dip a kasa

• 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 Clavicular Head, Pectoralis Major Sternal Head, Teres Major

Sakonni ga Bench Dip a kasa

Dip na benci a ƙasa shine ingantaccen motsa jiki na jiki wanda da farko ke kaiwa triceps, amma kuma yana ɗaukar kafadu da ƙirji. Yana da dacewa da motsa jiki ga mutane a kowane matakan motsa jiki, yana ba da gyare-gyare don haɓaka ko rage ƙarfi. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka sautin tsoka, da ƙara ƙarfin aikin su don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Bench Dip a kasa

• Matsa sama ta tafin hannunka don ɗaga jikinka daga ƙasa, ka ajiye kwatangwalo kusa da hannunka.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwarku har sai sun kasance a kusan kusurwar digiri 90, ku ajiye bayanku kusa da hannayenku.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, tabbatar da cewa kana dagawa da hannayenka ba kafafu ba.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Bench Dip a kasa

• **Kiyaye Madaidaicin Baya ***: Lokacin yin Dip na Bench, yana da mahimmanci don kiyaye bayan ku madaidaiciya kuma kusa da benci a duk lokacin motsa jiki. Kuskure na gama gari shine karkata gaba ko baka baya, wanda zai iya haifar da rauni kuma ya rage tasirin motsa jiki.
• **Motsi Mai Sarrafa**: Lokacin rage jikin ku, yi haka cikin tsari, a hankali. Ka guji faɗuwa da sauri, saboda wannan na iya sanya damuwa maras buƙata akan kafadu da gwiwar hannu. Hakanan ya shafi lokacin turawa sama - yi amfani da triceps don tura jikin ku zuwa matsayin farawa, maimakon haka

Bench Dip a kasa Tambayoyin Masu Nuna

Shi beginners za su iya Bench Dip a kasa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Bench Dip a ƙasa. Yana da babban motsa jiki don ƙarfafa triceps da tsokoki na kafada. Duk da haka, yana da matukar muhimmanci a yi amfani da madaidaicin tsari don hana kowane rauni. Masu farawa za su iya farawa da sigar da aka gyara, ta yin amfani da gwiwoyi sun durƙusa a kusurwar digiri 90 kuma sannu a hankali suna ci gaba zuwa faɗaɗa ƙafafu a tsaye yayin da suke samun ƙarfi. Kamar kowane motsa jiki, ana ba da shawarar farawa da ƙaramin adadin maimaitawa kuma sannu a hankali yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Bench Dip a kasa?

• Dips Single Leg Bench Dips: Wannan yana ɗaukar daidaitaccen tsoma benci kuma yana ƙara ƙalubale ta hanyar shimfiɗa ƙafa ɗaya a gabanku yayin da kuke tsomawa.
• Dips masu nauyi: Don ƙarin ƙalubale, zaku iya sanya farantin nauyi akan cinyar ku yayin yin tsoma baki.
• Kwangilar Bench Dips: Maimakon benci mai lebur, yi amfani da benci mai karkata don wannan bambancin. Wannan zai shafi tsokoki daban-daban a hannunka da kafadu.
• Close-Grip Bench Dips: Wannan bambance-bambancen ya haɗa da haɗa hannayenku kusa da benci, wanda ke kai hari ga triceps sosai.

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

• Haɗin kai na trice shine wani kyakkyawan kyakkyawan kyau yayin da suka ware kuma suka ware da kayan gyaran da aka yi amfani da su a wannan yankin.
• A ƙarshe, Dumbbell Chest Presses kuma suna haɓaka Bench Dips sosai kamar yadda suke da fifiko ga tsokoki na pectoral, suna ba da daidaiton motsa jiki lokacin da aka haɗa su tare da tricep-focused Bench Dips, kuma suna ɗaukar triceps da kafadu, suna haɓaka ƙarfin jiki gaba ɗaya.