Dip Bench mai nauyi

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Watawa
• 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

Sakonni ga Dip Bench mai nauyi

Dip mai nauyi mai nauyi shine ingantaccen motsa jiki na jiki wanda da farko ke kaiwa triceps, yayin da yake shiga kafadu, kirji, da tsokoki na baya. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan dacewa na ci gaba waɗanda ke neman haɓaka ƙarfin jiki na sama da ma'anar tsoka. Ta ƙara nauyi, wannan motsa jiki yana ba da ƙarin bambance-bambancen ƙalubale na tsomawa na benci na gargajiya, haɓaka haɓakar tsoka, haɓaka juriya, da haɓaka aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dip Bench mai nauyi

• A hankali motsa kwatangwalo a gaba daga benci, tallafawa nauyin ku tare da hannayen ku, kiyaye ƙafafunku a ƙasa kuma gwiwoyi sun durƙusa a kusurwar digiri 90.
• Rage jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwarka har sai sun samar da kusurwa 90-digiri, tabbatar da kiyaye bayanka kusa da benci.
• Matsar da jikinka sama ta amfani da hannayenka har sai sun cika cikakke, tabbatar da an ɗaga hips ɗinka kuma ba ka amfani da ƙafafunka don turawa sama.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa da tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dip Bench mai nauyi

• Motsi Mai Sarrafa: Yayin da kake rage jikinka, yi shi a hankali da sarrafawa. Ka guji yin gaggawar motsi saboda wannan na iya haifar da damuwa mara amfani akan kafadu da gwiwar hannu. Ya kamata gwiwar gwiwarku sun lanƙwasa zuwa kusan digiri 90 a ƙasan motsi.
• Kiyaye Jiki Kusa da Bench: Kuskuren gama gari shine matsar da gangar jikin da nisa daga benci wanda ke kara matsa lamba akan kafadu. Yi ƙoƙarin ajiye baya kusa da benci a duk lokacin motsa jiki don rage haɗarin rauni.
• Yi amfani da Nauyin Da Ya dace: Idan kana amfani da ƙarin nauyi don wannan darasi, tabbatar da adadin ne

Dip Bench mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Dip Bench mai nauyi?

Dips masu nauyi na iya zama ƙalubale ga masu farawa saboda ƙarfin da ake buƙata don ɗagawa da rage nauyin jikinsu, balle ma da ƙarin nauyi. Ana ba da shawarar cewa masu farawa su fara da Dips na Bench na yau da kullun ko ma Taimakon Dips don haɓaka ƙarfin su da tsari kafin su ci gaba zuwa Dips ɗin Bench ɗin Masu Nauyi. Yana da mahimmanci koyaushe don tabbatar da tsari mai kyau don hana rauni. Idan kun kasance mafari, yana iya zama taimako don yin aiki tare da mai horarwa ko abokin aikin motsa jiki mai ilimi.

Me ya sa ya wuce ga Dip Bench mai nauyi?

• Dip na Bench tare da Ƙafafun Maɗaukaki: Wannan shine mafi ƙalubale sigar tsoma benci, inda aka sanya ƙafafunku a kan wani benci ko ɗaga dandali, ƙara juriya da ƙarfi.
• Dip Bench Guda: Ana yin wannan bambancin tare da hannaye da ƙafafu a kan benci ɗaya, yana mai da shi zaɓin mafari.
• Matsakaicin Ma'aunin Plate Bench Dip: Wannan bambancin ya haɗa da sanya farantin nauyi akan cinyarka don ƙara ƙarin juriya da ƙalubalanci tsokoki.
• The Ring Dips: Ana yin wannan sigar ci gaba akan zoben gymnastic, yana buƙatar ƙarin ƙarfi, daidaito, da daidaitawa.

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

• Close-Grip Bench Press: Wannan motsa jiki yana cike da Dips masu nauyi ta hanyar yin niyya ga triceps da tsokoki na ƙirji daga wani kusurwa daban, wanda zai iya taimakawa ƙara ƙarfin ku da kwanciyar hankali lokacin yin dips.
• Push-ups: Push-ups suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Maɗaukakin Bench Dips - triceps, kafadu, da ƙirji - amma daga kusurwa daban-daban, suna ba da cikakkiyar motsa jiki da tabbatar da daidaitaccen ci gaban tsoka.