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 tsokoki na pectoral, triceps, da kafadu, yana ba da cikakkiyar motsa jiki na sama. Yana da kyau ga waɗanda ke tsaka-tsaki ko ci gaba matakin dacewa da ke neman gina ƙwayar tsoka da ƙarfi. Haɗa Dips ɗin ƙirji a cikin ayyukanku na yau da kullun na iya haɓaka ma'anar tsoka, haɓaka ƙarfin jiki na sama, da ba da gudummawa ga ingantaccen aiki a cikin sauran motsa jiki da wasanni.
Yanayinta: tsammanin nuni a nuni Dip Kirji
- Rage jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwarka yayin da kake ɗan jingina gaba, kiyaye ƙirjinka waje da bayanka madaidaiciya.
- Ci gaba da runtse kanku har sai gwiwar gwiwarku sun kasance a kusan kusurwa 90-digiri kuma kuna jin mikewa a cikin kirjin ku.
- Dakata na ɗan lokaci a ƙasan motsi, sannan tura jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, ta amfani da ƙirjinka da triceps.
- Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.
Lajin Don yi Dip Kirji
- Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Madadin haka, ragewa kuma ɗaga jikin ku a hankali, sarrafawa. Wannan zai tabbatar da cewa tsokoki sun cika aikin kuma zai rage haɗarin rauni.
- Zurfin Dip: Don cika tsokoki na ƙirji, yi nufin rage jikin ku har sai gwiwar gwiwar ku sun kasance a kusurwa 90-digiri. Yin ƙasa yana iya sanya damuwa mara amfani akan kafadu kuma yana iya haifar da rauni. Hakazalika, guje wa rabin maimaitawa inda ba ku yi nisa sosai ba, saboda wannan na iya iyakance tasirin motsa jiki.
- Rike kafadu: Kuskuren gama gari shine soke kafadu ko ɗaga kafadu yayin tsoma baki. Wannan na iya haifar da damuwa da rauni. Maimakon haka, mayar da hankali
Dip Kirji Tambayoyin Masu Nuna
Shi beginners za su iya Dip Kirji?
Ee, masu farawa za su iya yin motsa jiki na Chest Dip, amma ana la'akari da aikin ci gaba kuma yana buƙatar adadin ƙarfin jiki na sama. Yana da mahimmanci a yi amfani da tsari mai kyau don guje wa rauni. Masu farawa na iya buƙatar farawa da na'ura mai taimako ko tsoma kafin su matsa zuwa tsomawa marasa taimako. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin motsa jiki daidai kuma cikin aminci.
Me ya sa ya wuce ga Dip Kirji?
- Ring Dips: Ana yin wannan bambancin ta amfani da zoben gymnastics, wanda ke buƙatar ƙarin ƙarfafawa kuma yana ɗaukar ƙarin tsokoki, yana mai da shi mafi ƙalubale na tsoma kirji.
- Nauyin Kirji: Wannan bambancin ya haɗa da sanya bel mai nauyi ko riƙe dumbbell tsakanin ƙafafunku don ƙara juriya, don haka ƙara ƙarfin motsa jiki.
- Bench Dips: Ana yin wannan bambancin tare da hannuwanku akan benci da ƙafafu a ƙasa, yana mai da shi mafi sauƙin sigar tsoma ƙirji don masu farawa ko waɗanda ke da ƙarancin ƙarfin jiki na sama.
- Dips Single Arm Dips: Wannan ci-gaba na ci gaba ya ƙunshi yin motsa jiki tare da hannu ɗaya, wanda ke ƙaruwa sosai da wahala kuma yana kaiwa tsokoki na ƙirji da hannu ta hanya ta musamman.
Me suna da abin da ya sanya ɗaukehawa ga Dip Kirji?
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙirji yana da amfani ga Chest Dips, yayin da yake mayar da hankali ga tsokoki na kirji na sama, yana samar da ƙarin aikin motsa jiki na kirji.
- Motsa jiki na Dumbbell Fly babban madaidaici ne ga Dips Chest saboda yana keɓance tsokoki na ƙirji, musamman pectorals, haɓaka haɓakar tsoka da daidaitawa tare da motsin fili na tsoma.
Karin kalmar raɓuwa ga Dip Kirji
- Atisayen Kirjin Nauyin Jiki
- Kirji Dip Workout
- Horon Nauyin Jiki don Kirji
- Dabarun Motsa Jiki na Kirji
- Aikin Kiji na Gida
- Dips Na Nauyin Jiki
- Ayyukan Ƙarfafa Ƙirji
- Babu Kayan Aiki Kirji
- Jagorar Dip Form
- Motsa jiki don tsokar Pectoral