Dip Kirji
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dip Kirji
Dip ɗin ƙirji wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙirji, triceps, da kafadu, haɓaka haɓakar tsoka da ƙarfi. Ya dace da kowa daga masu farawa zuwa ƙwararrun ƴan wasa, tare da ikon daidaita ƙarfin ta ƙara nauyi ko canza fasaha. Mutane za su so yin Dips na ƙirji saboda ba sa buƙatar kayan aiki masu rikitarwa, ana iya yin su kusan ko'ina, kuma suna ba da cikakkiyar motsa jiki na sama.
Yanayinta: tsammanin nuni a nuni Dip Kirji
- Sauke jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwarka da ɗan karkata gaba, har sai ƙirjinka ya kusa taɓa sandunan ko kuma gwiwarka sun kasance a kusurwar digiri 90, tabbatar da kiyaye kafadunka da gwiwar hannu kusa da jikinka.
- Dakata na ɗan lokaci a ƙasan motsi, tabbatar da cewa an fitar da kirjin ku kuma kafadun ku sun dawo.
- Matsa jikinka baya ta amfani da ƙirjinka da tsokoki na tricep har sai hannayenka sun sake mikawa sosai, komawa zuwa wurin da aka dakatar da farko.
- Maimaita waɗannan matakan don adadin da ake so na maimaitawa, koyaushe yana tabbatar da kiyaye tsari mai kyau da sarrafawa a duk lokacin motsa jiki.
Lajin Don yi Dip Kirji
- Motsi Mai Sarrafa: Ka guji yin gaggawar tsoma baki. Madadin haka, yi kowane wakili tare da sarrafawa, motsi masu santsi. Rage jikin ku har sai kafadunku sun kasance ƙasa da gwiwar gwiwar ku, sannan ku tura baya zuwa matsayi na farko. Yin motsa jiki da sauri ko yin amfani da ƙarfi don ɗaga jikin ku na iya haifar da rauni kuma yana rage tasirin aikin.
- Warm Up: Wannan motsa jiki ne mai ɗorewa wanda ya ƙunshi ƙungiyoyi masu yawa da ƙungiyoyin tsoka, don haka yana da mahimmanci a dumi sosai kafin ka fara. Yin wasu motsin zuciya mai haske ko tsauri mai ƙarfi na iya taimakawa shirya tsokoki da haɗin gwiwa don aikin, rage haɗarin rauni.
- Zurfin Dip: Na kowa
Dip Kirji Tambayoyin Masu Nuna
Shi beginners za su iya Dip Kirji?
Ee, masu farawa zasu iya yin motsa jiki na Chest Dip, amma suna buƙatar yin hankali game da kiyaye tsari mai kyau don kauce wa rauni. Motsa jiki ne mai wahala wanda ke buƙatar ƙarfi a ƙirji, kafadu, da hannaye. Masu farawa na iya buƙatar farawa tare da tsomawa masu taimako ko tsoma benci har sai sun sami ƙarfi don yin aikin daidai. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya kula yayin fara sabon motsa jiki.
Me ya sa ya wuce ga Dip Kirji?
- Madaidaicin Ƙirjin Ƙirji na Ƙafa: Wannan bambancin yana buƙatar kiyaye ƙafafunku madaidaiciya da ƙetare a idon sawu, wanda ke shiga zuciyar ku kuma yana ƙara wahalar motsa jiki.
- Ƙirji mai Taimakon Ƙirji: Wannan shine bambancin abokantaka na mafari inda kuke amfani da ƙungiyar juriya don taimakawa motsinku, yin motsa jiki cikin sauƙi.
- Dips na Kirji: Wannan bambancin yana amfani da zoben gymnastic maimakon sanduna iri ɗaya, wanda ke ƙara rashin kwanciyar hankali kuma don haka yana haɓaka tsokoki masu ƙarfi.
- Dips Single Bar: Wannan sigar motsa jiki ta ƙunshi yin tsomawa akan mashaya guda ɗaya, wanda ke buƙatar ƙarin daidaituwa da kwanciyar hankali.
Me suna da abin da ya sanya ɗaukehawa ga Dip Kirji?
- Bench Press wani motsa jiki ne mai fa'ida wanda ke cike da ƙirjin ƙirji, yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, musamman pectorals da triceps, kuma yana ba da damar ɗaukar nauyi mai nauyi don ƙara yawan ƙwayar tsoka.
- Dumbbell Flyes kuma suna da kyau wasa tare da Chest Dips, yayin da suke ware tsokoki na ƙirji, suna ba da nau'i na nau'i daban-daban da kuma inganta haɓakar tsoka da juriya ta hanyar da ta bambanta da motsin fili na Dips da Push-ups.
Karin kalmar raɓuwa ga Dip Kirji
- Tsoma Ƙirjin Nauyin Jiki
- Kirji Dip Workout
- Motsa jiki don ƙirji
- Motsa Jiki na Ƙarfafa Ƙirji
- Dip Exercise for Chest
- Aikin Gida don Kirji
- Motsa Jikin Kirji
- Babu Motsa Kirjin Kayan Kayan Aiki
- Aikin Jiki Na Kirji
- Tsawon Kirji Na Yau da kullun