Dakatar da Kirji Dip

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Dakatar da Kirji Dip

Dakatar da ƙirjin ƙirji wani ingantaccen motsa jiki ne wanda ke kaiwa ga ƙirji, triceps, da kafadu, yana ba da kyakkyawar hanya don gina ƙarfin babba da ma'anar tsoka. Wannan motsa jiki ya dace da daidaikun mutane a matsakaicin matsakaici ko ci gaba na motsa jiki saboda ma'auni da ainihin ƙarfin da ake buƙata. Mutane na iya zaɓar haɗa suspension Chest Dips cikin ayyukan motsa jiki na yau da kullun don fa'idodinta don haɓaka ƙarfin aiki, haɓaka sautin tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Dakatar da Kirji Dip

• Sannu a hankali ka runtse jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai sun kasance a kusurwar digiri 90, kiyaye gwiwar gwiwarka kusa da jikinka don tabbatar da cewa tsokoki na kirji sun shiga.
• A mafi ƙasƙanci mafi ƙasƙanci na motsi, kafadu ya kamata su kasance a sama da hannayenku kai tsaye kuma jikinku ya kamata ya kasance a ƙasa da tsayin hannaye.
• Matsa jikinka baya ta hanyar mika hannunka, ɗaga jikinka zuwa wurin farawa.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dakatar da Kirji Dip

• **Motsi Mai Sarrafawa**: A guji saurin motsi. Rage jikin ku a hankali kuma a cikin tsari mai sarrafawa har sai kafadunku sun dan kadan a ƙasa da gwiwar ku. Sannan, tura baya sama zuwa wurin farawa. Guduwar motsa jiki na iya haifar da rauni da rauni.
• ** Zurfin Dip ***: Duk da yake yana da mahimmanci don samun shimfiɗa mai kyau a cikin ƙirji, yin ƙasa da yawa zai iya sanya damuwa mai yawa a kafadu. Nufin zurfin inda gwiwar hannu ke kusan digiri 90.
• **A Gujewa Makullakar gwiwar gwiwar hannu**: A saman motsi, tabbatar da cewa ba ku kulle gwiwar gwiwar ku ba. Tsayawa ɗan lanƙwasa a cikinsu koyaushe zai kiyaye tashin hankali a cikin ƙirjin ku kuma

Dakatar da Kirji Dip Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Kirji Dip?

Ee, tabbas masu farawa zasu iya ƙoƙarin motsa jiki na Suspension Chest Dip. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar adadi mai kyau na ƙarfin jiki da iko. Don haka, masu farawa yakamata su fara da motsa jiki masu sauƙi don haɓaka ƙarfin su kafin su matsa zuwa ƙarin atisayen ci gaba kamar Suspension Chest Dip. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar aiwatar da tsari don tabbatar da tsari daidai da kuma hana rauni.

Me ya sa ya wuce ga Dakatar da Kirji Dip?

• Dakatar da Ring Dips: Yin amfani da zoben gymnastic maimakon sanduna iri ɗaya, wannan bambancin yana ƙara rashin kwanciyar hankali, yana sa motsa jiki ya zama ƙalubale da haɗar tsokoki masu daidaitawa.
• Tsokawar Dakatar da Nauyi: Ƙara nauyi a jikinka tare da ma'auni mai nauyi ko bel ɗin tsoma zai iya ƙara ƙarfin daidaitaccen tsoma ƙirji, haɓaka haɓakar tsoka da ƙarfi.
• Tsokawar Dakatar da Ƙafa ɗaya: Dauke ƙafa ɗaya daga ƙasa yayin tsomawa yana ƙara ƙarin ƙalubalen ma'auni kuma yana kai hari ga tsokoki na tsakiya sosai.
• Faɗin Dakatar Dakatarwar Riko: Ta wurin sanya hannayenku faɗi a kan sanduna, zaku iya ƙara fifikon tsokar ƙirjin ku yayin tsomawa.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Kirji Dip?

• The Bench Press wani ingantaccen motsa jiki ne wanda ke cike da Dakatar da Kirji kamar yadda yake kaiwa ga tsokoki na kirji da triceps, kama da tsoma baki, amma kuma yana shiga kafadu, yana ba da damar ƙarin aikin motsa jiki na sama.
• Close-Grip Bench Press yana da kyakkyawan motsa jiki mai dacewa yayin da yake kaiwa triceps, kamar Suspension Chest Dip, amma kuma yana aiki da kirji da kafadu, yana ba da bambancin da zai iya taimakawa wajen hana filin motsa jiki da inganta ci gaban tsoka.