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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, Teres Major
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Bench Dip ku wansi

Bench Dip wansi dduyiro mulungi mu mubiri ogwa waggulu ng’okusinga atunuulira ebitundu ebisatu, naye era akwata ebibegabega n’ekifuba. Dduyiro asaanira abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi, ng’awaayo enkyukakyuka okwongera oba okukendeeza ku maanyi. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okutumbula ebinywa, n’okwongera ku mutindo gw’emirimu gyabwe mu mirimu gyabwe egya bulijjo.

Okukola : Okukola Okufaayo Bench Dip ku wansi

  • Sindika waggulu ng’oyita mu ngalo zo okusitula omubiri gwo okuva wansi, ng’okuuma ebisambi byo nga biri kumpi n’emikono gyo.
  • Wansi omubiri gwo ng’ofukamira ebikoona okutuusa lwe biba mu nkoona ya diguli nga 90, ng’omugongo gwo gukutte kumpi n’emikono gyo.
  • Sika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira ng’ogolola emikono gyo, okukakasa nti ositula n’emikono gyo so si magulu go.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Bench Dip ku wansi

  • **Kuuma Omugongo Omugolokofu**: Bw’oba ​​okola Bench Dip, kikulu nnyo okukuuma omugongo nga gugoloddwa era nga guli kumpi n’entebe mu dduyiro yenna. Ensobi etera okukolebwa kwe kwesigama mu maaso oba okukoona omugongo ekiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
  • **Entambula efugirwa**: Bw’oba ​​okka omubiri gwo, kikole mu ngeri efugibwa, mpola. Weewale okugwa wansi amangu kuba kino kiyinza okukuteeka akazito akateetaagisa ku bibegabega n’ebikoona. Ekintu kye kimu bwe kiri nga osika okudda waggulu - kozesa triceps zo okusika omubiri gwo okudda mu kifo we watandikira, okusinga

Bench Dip ku wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bench Dip ku wansi?

Yee, abatandisi basobola ddala okukola dduyiro wa Bench Dip wansi. Dduyiro mulungi nnyo okunyweza ebinywa by’omubiri ebiyitibwa triceps n’ebibegabega. Wabula kikulu nnyo okukozesa ffoomu entuufu okutangira obuvune bwonna. Abatandisi basobola okutandika n’engeri erongooseddwa, nga bakozesa amaviivi gaabwe nga gafukamidde mu kkoona lya diguli 90 ne bagenda mu maaso mpolampola okutuuka ku kugaziya amagulu gaabwe okufuluma butereevu nga bwe beeyongera amaanyi. Nga bwe kiri ku dduyiro yenna, kirungi okutandika n’okuddiŋŋana okutonotono n’okwongera mpola ng’amaanyi n’okugumiikiriza bitereera.

Wagamba atya akawu emirundi Bench Dip ku wansi?

  • Single Leg Bench Dips: Kino kitwala standard bench dip ne kyongera okusoomoozebwa ng’ogaziya okugulu okumu butereevu mu maaso go ng’onyiga.
  • Weighted Bench Dips: Okwongera okusoomoozebwa, osobola okuteeka weight plate ku kifuba kyo ng’okola bench dips.
  • Incline Bench Dips: Mu kifo ky’entebe empanvu, kozesa entebe eserengese ku nkyukakyuka eno. Kino kijja kutunuulira ebinywa eby’enjawulo mu mikono gyo n’ebibegabega byo.
  • Close-Grip Bench Dips: Enkyukakyuka eno erimu okuteeka emikono gyo okumpi ku ntebe, ekitunuulira ennyo ebitundu ebisatu.

Waakulu obulimba ebyamarga Bench Dip ku wansi?

  • Overhead tricep extensions kye kimu ku bikwatagana ebirungi ennyo kuba byawula era nga bigenderera triceps, nga bino bye binywa ebisookerwako ebikozesebwa mu Bench Dips, ekisobozesa okuzimba amaanyi agagendereddwamu n’okutonnya mu kitundu kino.
  • Ekisembayo, Dumbbell Chest Presses nazo zijjuliza bulungi Bench Dips kuba okusinga zitunuulira ebinywa by’omu kifuba, nga ziwa dduyiro ow’enjawulo nga zigatta ku Bench Dips ezitunuulidde tricep, era zikwata ne triceps n’ebibegabega, okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu.

Ebifaananyi ez'okusobola okutandika Bench Dip ku wansi

  • Okukola dduyiro wa Bench Dip
  • Dduyiro w’obuzito bw’omubiri ku triceps
  • Dduyiro w’okunyweza omukono ogwa waggulu
  • Floor dips okusobola okutonnya emikono
  • Tewali bikozesebwa tricep workout
  • Dduyiro w’okunnyika ku ntebe mu buzito bw’omubiri
  • Tricep enywera wansi
  • Workout y’awaka ey’emikono egya waggulu
  • Okutendekebwa kwa Triceps n’obuzito bw’omubiri
  • Floor bench dip ku binywa by’omukono