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Tsoma Kasa Tare Da Kujera

Bayani na Faraɗi

Sakonnin ƙafaTriceps, Kafa Na Hydrogen Ko Zaa Kamu.
Kayan aikiAraban jiki
Musulunci Masu gudummawaPectoralis Major Sternal Head, Triceps Brachii
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Latissimus Dorsi, Levator Scapulae
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Tsoma Kasa Tare Da Kujera

Dip on Floor tare da kujera motsa jiki ne mai tasiri sosai na motsa jiki na sama wanda ya fi dacewa da triceps, kafadu, da tsokoki na kirji. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi dangane da matakan ƙarfin mutum ɗaya. Mutane za su so yin wannan motsa jiki saboda ba kawai yana haɓaka ƙarfin jiki na sama ba amma yana inganta ƙarfin tsoka da inganta yanayin jiki.

Yanayinta: tsammanin nuni a nuni Tsoma Kasa Tare Da Kujera

  • Kunna gwiwoyinku don zama ku sanya hannayenku a gefen kujera, yatsunsu suna nuna jikin ku.
  • Cire hannuwanku kuma ku zame ƙasan ku daga kan kujera, sauke jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku har sai sun kasance a kusan kusurwa 90-digiri.
  • Matsar da jikin ku zuwa sama ta amfani da hannayenku har sai sun cika cikakke, tabbatar da cewa hips ɗin ku yana kusa da kujera kuma an ɗaga kirjin ku.
  • Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Tsoma Kasa Tare Da Kujera

  • Daidaitaccen Form: Fara da zama a gefen kujera tare da hannayen ku kusa da kwatangwalo. Matsar da hips ɗinku gaba, daga kan kujera, kuma lanƙwasa gwiwar gwiwar ku don rage jikin ku zuwa ƙasa. Ya kamata a lanƙwasa gwiwar gwiwar ku a kusurwar digiri 90. Ka ajiye bayanka kusa da kujera don kaucewa takura kafadu, wanda kuskure ne na kowa.
  • Shiga Mahimmancin ku: Yana da mahimmanci don kiyaye jigon ku a duk lokacin motsa jiki don kiyaye daidaito da kwanciyar hankali. Wannan kuma yana taimakawa wajen kare ƙananan baya.
  • Motsi Mai Sarrafa: Ka guji yin gaggawar tsoma baki. Madadin haka, ragewa kuma ɗaga jikin ku a hankali, sarrafawa. Wannan ba kawai mafi aminci ba ne amma kuma yana sa motsa jiki ya fi tasiri yayin da yake shiga tsokoki a cikin motsi.
  • Kar a yi

Tsoma Kasa Tare Da Kujera Tambayoyin Masu Nuna

Shi beginners za su iya Tsoma Kasa Tare Da Kujera?

Ee, masu farawa za su iya yin Dip on Floor tare da motsa jiki, amma yana da mahimmanci a fara sannu a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Wannan aikin da farko yana aiki da triceps, amma kuma yana shiga kafadu da ƙirji. Idan mai farawa ya ga yana da ƙalubale sosai, za su iya canza motsa jiki ta hanyar durƙusa gwiwoyi ko yin amfani da ƙasan ƙasa har sai sun sami ƙarin ƙarfi. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga Tsoma Kasa Tare Da Kujera?

  • The Bench Dips: Wannan bambancin ya ƙunshi yin amfani da benci na motsa jiki maimakon kujera, yana ba da damar tsomawa mai zurfi da ƙara wahala.
  • Dips Single Leg Dips: Wannan bambancin Dip a kan bene tare da kujera ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin motsa jiki, ƙara ƙarin ƙalubale ga ainihin da quadriceps.
  • Nauyin Dips: Wannan sigar Dip on Floor tare da Kujera ya ƙunshi sanya riga mai nauyi ko riƙe dumbbell tsakanin ƙafafunku don ƙara juriya da haɓaka ƙalubalen.
  • The Incline Dips: Wannan bambancin ya ƙunshi ɗora hannuwanku a kan kujera ko benci da ke kan karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Tsoma Kasa Tare Da Kujera?

  • Bench Press: Wannan aikin motsa jiki yana cike da Dip on Floor tare da kujera ta hanyar mai da hankali kan tsokoki na pectoral da triceps, kama da ƙungiyoyin tsoka da aka yi niyya a cikin motsa jiki, don haka inganta ƙarfin jiki na sama gaba ɗaya.
  • Juyawa: Yayin da ake mai da hankali kan ƙungiyoyin tsoka masu adawa a baya da biceps, wannan motsa jiki yana samar da daidaitaccen motsa jiki na sama lokacin da aka haɗa shi tare da Dip on Floor with Chair, wanda galibi ke kaiwa ga tsokoki na gaba na gaba.

Karin kalmar raɓuwa ga Tsoma Kasa Tare Da Kujera

  • motsa jiki triceps nauyi
  • Kujera tsoma motsa jiki
  • Ayyukan toning na hannun sama
  • Aikin gida don triceps
  • motsa jiki tsoma kujera
  • Aikin motsa jiki na jiki don manyan hannaye
  • Triceps ƙarfafa motsa jiki
  • Babu kayan aiki triceps motsa jiki
  • Tsoma kan motsa jiki
  • Tsarin motsa jiki na gida don tsokoki na hannu