Juya Dip

• 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, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Juya Dip

The Reverse Dip motsa jiki ne mai matukar tasiri motsa jiki na sama wanda da farko ke kaiwa triceps, kafadu, da tsokoki na kirji, haɓaka ƙarfi da sautin tsoka. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ci gaba, kamar yadda za'a iya gyara shi bisa iyawar mutum. Mutane na iya so su haɗa Reverse Dips cikin abubuwan yau da kullun don haɓaka ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Juya Dip

• Kashe kujera ko benci kuma ka yi tafiya da ƙafafunka kadan yayin da kake ajiye jikinka kusa da kujera, rage jikinka har sai hannayenka sun zama kusurwa 90-digiri.
• Ka kafa kafadu da baya madaidaiciya yayin da kake sauke jikinka, tabbatar da cewa an nuna maƙarƙashiyar kai tsaye a bayanka ba zuwa ga bangarori ba.
• Yi amfani da hannaye da kafadu don tura jikinka baya zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar hannu ba.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Juya Dip

• Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Rage jikin ku a hankali kuma a cikin tsari mai sarrafawa har sai gwiwar gwiwarku sun kasance a kusan kusurwa 90-digiri, sannan ku tura baya sama. Wannan iko yana da mahimmanci don haɓaka haɗin tsoka da kuma guje wa rauni.
• Kiyaye Kafadu: Kuskure na gama gari shine karkata kafadu zuwa kunnuwa yayin tsoma baki. Wannan na iya haifar da ciwon kafada. Maimakon haka, mayar da hankali kan ajiye kafadu da baya a cikin motsi.
• Shiga Mahimmancin ku: Don samun mafi kyawun tsomawa baya, shigar da ainihin ku. Wannan ba kawai zai taimaka wajen daidaita jikin ku ba yayin motsa jiki, amma kuma yana aiki da tsokoki na ciki.

Juya Dip Tambayoyin Masu Nuna

Shi beginners za su iya Juya Dip?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Dip, amma yana da mahimmanci a lura cewa yana iya zama ƙalubale sosai saboda yana buƙatar adadin ƙarfin jiki na sama. Masu farawa yakamata su fara da sigar da aka gyara ko amfani da taimako har sai sun sami ƙarfi don yin aikin daidai da aminci. Kamar koyaushe, yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, zai fi kyau ku nemi ƙwararrun ƙwararrun motsa jiki don jagora.

Me ya sa ya wuce ga Juya Dip?

• The "360-Degree Reverse Dip" yana ƙara cikakken juzu'i ga mai bi kafin a kai su cikin juyawa baya.
• The "Reverse Dip with Double Hand Hold" yana ba da ƙarin kwanciyar hankali da haɗin kai tsakanin abokan raye-raye, tare da jagora yana riƙe da hannayen mabiyi biyu a lokacin tsomawa.
• The "Reverse Dip with Hip Lift" yana ƙara haɓaka mai ban mamaki, inda jagora ya ɗaga hip ɗin mabiyi kadan a lokacin tsoma.
• The "Reverse Dip with Head Loop" ya haɗa da madauki na kai ga mai bi, inda jagoran ya jagoranci kan mai bin ƙarƙashin hannunsu kafin ya shiga cikin tsoma.

Me suna da abin da ya sanya ɗaukehawa ga Juya Dip?

• Tricep Dumbbell Kickbacks na iya haɓaka fa'idodin Reverse Dips yayin da suke keɓance takamaiman triceps, waɗanda sune tsokoki na farko da ke aiki a cikin juzu'i na baya, don haka suna taimakawa ƙarfafawa da kunna wannan rukunin tsoka.
• Bench Presses kuma na iya haɗawa da Reverse Dips yayin da suke aiki da ƙirji da triceps, kama da juyawa baya, amma kuma suna shiga kafadu da baya, suna ba da ƙarin aikin motsa jiki na sama.