Triceps 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, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Triceps Dip

Triceps Dip shine aikin motsa jiki na sama wanda ya fi dacewa da tsokoki na triceps, amma kuma yana shiga kafadu, kirji, da baya. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, ana iya yin shi kusan ko'ina tare da ƙaramin kayan aiki, yana mai da shi ƙari mai dacewa ga kowane motsa jiki na yau da kullun. Mutane da yawa na iya zaɓar wannan motsa jiki yayin da yake taimakawa wajen haɓaka ƙarfin jiki na sama, inganta sautin tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Triceps Dip

• Sanya hannayenka nisan kafada a baya akan benci, mika kafafun ka a gabanka, sannan ka matsar da gangar jikinka gaba don haka ya kasance daga benci kuma kana tallafawa nauyin jikinka da hannayenka.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku har sai sun samar da kusurwar digiri 90, tabbatar da bayan ku yana kusa da benci.
• Matsa jikin ku zuwa sama ta amfani da triceps don dawo da jikin ku zuwa wurin farawa.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye kafadun ku da gwiwar hannu kusa da jikin ku a duk lokacin motsa jiki.

Lajin Don yi Triceps Dip

• Guji Kulle Hannun Hannunku: Kuskure na gama gari da mutane da yawa ke yi shine kulle gwiwar hannu a saman motsi. Wannan na iya haifar da damuwa mara amfani da rauni mai yiwuwa. Maimakon haka, ci gaba da ɗan lanƙwasa a cikin gwiwar hannu ko da a saman motsi.
• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Rage ƙasa kuma ɗaga jikin ku a cikin tsari mai sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana tabbatar da cewa tsokoki suna tsunduma cikin duk motsin ku.
• Kiyaye Jikinku Kusa da Bench: Wani kuskuren gama gari shine motsi

Triceps Dip Tambayoyin Masu Nuna

Shi beginners za su iya Triceps Dip?

Ee, masu farawa za su iya yin motsa jiki na Triceps Dip. Koyaya, yana da mahimmanci a fara da sigar da aka gyara idan har yanzu basu da ƙarfi don ɗaukar nauyin jikinsu gaba ɗaya. Za su iya farawa da yin dips a kan benci ko kujera, suna ajiye ƙafafu a ƙasa don cire wasu nauyin jikinsu. Yayin da ƙarfin su ya inganta, za su iya aiki a hankali har zuwa yin cikakken dips. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Triceps Dip?

• Dips masu nauyi: A cikin wannan sigar, kuna ƙara ƙarin nauyi a jikin ku, yawanci ta amfani da bel mai nauyi, don ƙara ƙarfin motsa jiki.
• Madaidaicin Bar Dips: Wannan bambancin ya ƙunshi yin amfani da madaidaicin mashaya a wurin motsa jiki ko wurin shakatawa. Kuna kama sandar da hannaye biyu kuma ku rage jikin ku har sai hannayenku sun kasance a kusurwa 90-digiri, sannan ku tura baya sama.
• Ring Dips: Don wannan motsa jiki, kuna amfani da zoben gymnastic ko madaurin TRX. Rashin kwanciyar hankali na zoben yana ƙara ƙarin matakin wahala kuma yana haɓaka ainihin ku.
• Dips Single Leg: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya daga ƙasa yayin aiwatar da tsomawa, wanda ke ƙara wahala kuma yana haɓaka ainihin jiki da ƙasa.

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

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaƙa na Ƙadda ) na Ƙarfafawa na Ƙaƙa na Ƙaƙa ne na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙaƙwal ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarfafawa da Ƙarfafa Ƙarfafawa ta hanyar Triceps Dips.
• Close-Grip Bench Presses kuma yana mai da hankali kan triceps, amma ya haɗa da ƙirji da kafadu ma, samar da ƙarin aikin motsa jiki wanda ke tallafawa ƙarfin da ake buƙata don Triceps Dips.