Bench Dip tare da kafafu a kan benci

• 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 tare da kafafu a kan benci

Dip na Bench tare da kafafu a kan benci kalubale ne na motsa jiki na sama wanda da farko ke kaiwa triceps, amma kuma yana shiga kafadu da tsokoki na kirji. Ya dace da matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke nufin haɓaka ƙarfin jikinsu na sama da sautin tsoka. Motsa jiki yana da fa'ida musamman ga waɗanda ke son ƙara ƙarfin aikin jikinsu, haɓaka aikinsu na motsa jiki, ko kawai cimma madaidaicin siffa ta sama.

Yanayinta: tsammanin nuni a nuni Bench Dip tare da kafafu a kan benci

• Zauna a kan benci ɗaya kuma sanya tafin hannunka a gefen benci, yatsunsu suna nuna ƙafafu, yayin da kake sanya dugaduganka a gefen sauran benci.
• Matsa jikinka sama ta hanyar daidaita hannayenka da ɗaga hips ɗinka daga benci, wannan shine wurin farawa.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku har sai hannayen ku na sama sun yi daidai da ƙasa, ku ajiye bayanku kusa da benci.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, matsi triceps a saman. Wannan ya cika wakilai guda ɗaya.

Lajin Don yi Bench Dip tare da kafafu a kan benci

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Rage jikin ku a hankali, riƙe na daƙiƙa ɗaya lokacin da gwiwar gwiwar ku ke a kusurwar digiri 90, sannan ku tura baya zuwa wurin farawa. Wannan iko zai taimaka wajen tafiyar da triceps yadda ya kamata kuma ya rage haɗarin rauni.
• Matsayin gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku kusa da jikin ku yayin motsi. Ba da izini su fito waje zai iya sanya damuwa mara amfani a kafadu, wanda zai iya haifar da rauni.
• Zurfin Dip: Yi hankali kada a tsoma ƙasa sosai. Manufar ita ce ragewa

Bench Dip tare da kafafu a kan benci Tambayoyin Masu Nuna

Shi beginners za su iya Bench Dip tare da kafafu a kan benci?

Ee, masu farawa zasu iya yin Dip na Bench tare da ƙafafu akan motsa jiki na benci. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki na iya zama ƙalubale ga waɗanda suka saba samun dacewa ko kuma suna da rauni na sama. Ana ba da shawarar farawa da sigar motsa jiki mafi sauƙi, kamar tsoma benci tare da ƙafafu a ƙasa, kuma sannu a hankali ci gaba zuwa sigar tare da ƙafafu akan benci yayin da ƙarfi da ƙarfin gwiwa ke ƙaruwa. Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci don hana rauni. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Bench Dip tare da kafafu a kan benci?

• Wani bambance-bambancen shine Dip Bench Dip, inda kuke sanya farantin nauyi akan cinyar ku don ƙara ƙarin juriya da ƙalubale ga motsa jiki.
• Dip na Bench tare da Ƙafafun Maɗaukaki shine bambancin ƙalubale inda aka sanya ƙafafunku a kan wani benci ko dandali mai tasowa maimakon a ƙasa.
• Dip na Bench tare da Ƙafa Madaidaici shine bambancin inda kuke kiyaye ƙafafunku a tsaye a gabanku, maimakon lanƙwasa, don haɗa yawancin tsokoki na ku.
• Dip na Bench tare da Ƙwallon Ƙarfafawa shine bambancin inda kuke sanya ƙafafunku a kan ƙwallon kwanciyar hankali maimakon benci, wanda ke buƙatar ƙarin ma'auni kuma yana shigar da tsokoki na asali.

Me suna da abin da ya sanya ɗaukehawa ga Bench Dip tare da kafafu a kan benci?

• Tricep Kickbacks: Waɗannan musamman suna kaiwa triceps, waɗanda sune tsokoki na farko da ake amfani da su a cikin tsokoki na benci, don haka suna taimakawa wajen ƙarfafa waɗannan tsokoki da haɓaka tasirin tsomawar benci.
• Wurin Latsa Kafada: Yayin da dips ɗin benci ke mayar da hankali kan triceps da ƙirji, latsa kafada da ke zaune yana taimakawa wajen yin aiki da deltoids da triceps na sama, waɗanda sune tsokoki na biyu da ake amfani da su a cikin dips na benci, suna samar da daidaiton motsa jiki ga jiki na sama.