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Bench dip ku wansi

Empaawo y'ensomero

Omusangwa w'ekifoEmitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoTriceps Brachii
Ekinaku eky'ennaDeltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Bench dip ku wansi

Bench Dip on Floor dduyiro mulungi ow’obuzito bw’omubiri ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa triceps, naye era akwata ebibegabega n’ekifuba, bwe kityo n’alongoosa amaanyi g’omubiri ogwa waggulu. Kirungi nnyo eri abo abali ku mitendera gya fitness egy’omu makkati era kyangu okuyingizibwa mu nkola yonna ey’okukola dduyiro. Abantu ssekinnoomu bandyagadde okukola dduyiro ono okwongera amaanyi g’emikono gyabwe, okulongoosa ebinywa, n’okutumbula okugumiikiriza kw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Bench dip ku wansi

  • Sindika waggulu ng’oyita mu ngalo zo okusitula omubiri gwo okuva ku ttaka, ng’ebigere byo bikuumye mu kifo kyabyo ate ng’emikono gyo ginywevu wansi.
  • Wansi omubiri gwo ng’ofukamira ebikoona okutuusa ng’emikono gyo egya waggulu gikwatagana ne wansi.
  • Sindika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira, ogolole emikono gyo naye nga tosiba nkokola.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Bench dip ku wansi

  • Ffoomu Entuufu: Serengesa enkwaso yo okuva ku katebe, ng’ogololera amagulu go mu maaso go. Wansi omubiri gwo ng’ofukamira ebikoona okutuusa lwe biba mu nkoona ya diguli nga 90, olwo oddeyo waggulu. Omugongo gukuume kumpi n’entebe mu dduyiro yenna. Weewale okusiba ebikoona waggulu ku ntambula eno kuba kiyinza okuteeka akazito akateetaagisa ku binywa byo.
  • Entambula efugibwa: Ensobi emu etera okukolebwa kwe kufubutuka okuyita mu dduyiro. Kakasa nti buli dip ogikola mpola era ng’ofuga. Kino kijja kuyamba okuyingiza obulungi ebinywa byo n’okuziyiza obuvune.
  • Engage Your Core: Wadde ng’essira liteekebwa ku bench dips okusinga liri ku triceps zo, tewerabira okuyingiza core yo.

Bench dip ku wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bench dip ku wansi?

Yee, abatandisi basobola okukola dduyiro wa Bench Dip on Floor, naye balina okwegendereza okukozesa ffoomu entuufu okwewala obuvune. Dduyiro ono okusinga atunuulira ebitundu by’omubiri ebiyitibwa triceps naye era akola ku bibegabega n’ekifuba. Singa omutandisi akisanga nga kizibu nnyo, asobola okukikyusa ng’afukamira amaviivi oba okukendeeza ku buwanvu bw’okutambula. Nga bulijjo, kirungi okutandika n’amaanyi amatono n’ogyongera mpolampola ng’obudde buyise. Era kirungi okuba n’omutendesi w’omuntu oba omukugu mu kukola dduyiro alabirira okukakasa nti ffoomu entuufu.

Wagamba atya akawu emirundi Bench dip ku wansi?

  • Single Leg Bench Dip: Okufaananako n’okunnyika ku ntebe ey’ekinnansi, naye ng’olina enkyukakyuka eno, ositula okugulu okumu okuva ku ttaka, n’oyongera okukaluba n’okwongera okusikiriza omusingi gwo.
  • Incline Bench Dip: Enkyukakyuka eno erimu okuteeka emikono gyo ku katebe ng’ebigere byo biri ku ntebe endala, waggulu, n’okola embeera y’okuserengeta etunuulidde ebinywa eby’enjawulo.
  • Decline Bench Dip: Kino kikontana ne incline bench dip, ng’ebigere byo biri ku ntebe eya wansi ate emikono gyo ku ya waggulu, ng’otunuulira ebitundu eby’enjawulo eby’omugongo gwo.
  • Weighted Bench Dip: Enkyukakyuka eno erimu okuteeka obuzito ku kifuba kyo ng’okola bench dip, okwongera ku buziyiza n’okufuula dduyiro okusoomoozebwa.

Waakulu obulimba ebyamarga Bench dip ku wansi?

  • Tricep kickbacks zijjuliza Bench dips wansi nga zaawula n’okutunuulira triceps, okuyamba okulongoosa okunnyonnyola ebinywa n’okugumiikiriza mu kibinja ky’ebinywa kye kimu.
  • Overhead tricep extensions kye kimu ku bisinga obulungi ku Bench dips wansi, kuba essira balitadde ku mutwe omuwanvu ogwa triceps, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo n’okulongoosa amaanyi g’omukono okutwalira awamu.

Ebifaananyi ez'okusobola okutandika Bench dip ku wansi

  • Dduyiro w’obuzito bw’omubiri tricep
  • Workout y’okunnyika mu ntebe
  • Dduyiro w’obuzito bw’omubiri gw’omukono ogwa waggulu
  • Dduyiro w’okunyweza ebitundu by’omubiri ebiyitibwa Tricep
  • Tewali bikozesebwa tricep workout
  • Floor dips for emikono egya waggulu
  • Bodyweight bench dips
  • Workout awaka ku triceps
  • Dduyiro w’okutonya emikono
  • Tricep dips nga tezirina bikozesebwa.