Triceps Dip

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Triceps Brachii
• Ekinaku eky'enna: Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Okuva mu Triceps Dip

Triceps Dip dduyiro akola nnyo mu buzito bw’omubiri ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa triceps, naye era akwata ebibegabega, ekifuba n’omugongo ogwa waggulu, ekiyamba okuzimba amaanyi g’omubiri ogwa waggulu n’okulongoosa ebinywa. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola okukyusibwa okwongera oba okukendeeza ku maanyi. Okuyingiza triceps dips mu nkola yo ey’okukola dduyiro kiyinza okutumbula enkola yo ey’okukola, okulongoosa omutindo gwo mu dduyiro endala ez’omubiri ogwa waggulu, n’okuyamba okutuuka ku mubiri ogutegeerekese obulungi era ogw’amaanyi.

Okukola : Okukola Okufaayo Triceps Dip

• Tambula wansi wo ku katebe ogolole amagulu go mu maaso go.
• Wansi omubiri gwo ng’oyolekera wansi ng’ebikoona bifukamidde mu ngeri ya diguli 90, ng’okakasa nti omugongo gwo guli kumpi n’entebe.
• Bw’omala okutuuka wansi w’entambula, nyweza wansi mu katebe okugolola enkokola zo, ng’ositula omubiri gwo okudda mu kifo we watandikira.
• Kino kimaliriza rep emu. Weeyongere okutambula okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti ebibegabega byo bikuuma wansi ng’ossa wansi n’okusitula omubiri gwo.

Enfatuko Okukola Triceps Dip

• Enkokola: Bw’ossa wansi omubiri gwo, kakasa nti enkokola zo zifukamidde mu ngeri ya diguli 90 era nga ziri kumpi n’omubiri gwo. Weewale okukuba enkokola zo okutuuka ku mabbali kuba kino kiyinza okussa akazito akateetaagisa ku bibegabega byo n’okukendeeza ku bulungibwansi bwa dduyiro ku triceps zo.
• Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti okozesa full range of motion. Wansi omubiri gwo okutuusa ng’emikono gyo egya waggulu gikwatagana ne wansi, olwo oddeyo waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu. Weewale half reps kuba ziyinza okukukomya enkulaakulana yo ne kikuviirako ebinywa obutakwatagana.
• Okukuuma

Triceps Dip Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Triceps Dip?

Yee, abatandisi basobola okukola dduyiro wa Triceps Dip. Wabula kikulu okutandika n’enkyusa ekyusiddwa bw’oba ​​omutandisi okwewala obuvune bwonna. Osobola okutandika ng’okola dduyiro ng’ofukamidde oba ng’okozesa entebe. Kakasa nti okozesa ffoomu n’obukodyo obutuufu okusobola okutunuulira obulungi ebitundu by’omubiri ebiyitibwa triceps. Bw’ogenda ofuna amaanyi, osobola okugenda mu maaso mpolampola okutuuka ku dduyiro mu bujjuvu. Bw’oba ​​tokakasa foomu yo, kiyinza okukuyamba okukola n’omutendesi oba omusawo w’omubiri.

Wagamba atya akawu emirundi Triceps Dip?

• Straight Leg Dips: Mu nkyukakyuka eno, okuuma amagulu go nga gagoloddwa mu maaso go ng’okola dip, ekyongera okuziyiza n’okukola ennyo triceps.
• Weighted Dips: Enkyukakyuka eno erimu okwambala vest eriko obuzito oba okukwata dumbbell wakati w’amagulu go okwongera okuziyiza n’okwongera ku maanyi ga dduyiro.
• Ring Dips: Zino zikolebwa ku mpeta za jjiimu, nga kino kyetaagisa bbalansi okusingawo ate nga kikwata ebinywa bingi okusobola okutebenkera, bwe kityo ne kyongera ku maanyi ga dduyiro.
• Single Leg Dips: Enkyukakyuka eno erimu okusitula okugulu okumu okuva wansi ng’okola dip, ekyongera ekintu kya balance n’amaanyi g’omusingi mu dduyiro.

Waakulu obulimba ebyamarga Triceps Dip?

• Skull crushers: Dduyiro ono ajjuliza triceps dips nga eyawula ebinywa by triceps, ekisobozesa okuzimba amaanyi agateekeddwako essira mu kitundu kino.
• Close-grip bench press: Dduyiro ono ajjuliza triceps dips kuba tatunuulidde triceps zokka, wabula n’ekifuba n’ebibegabega, n’awa dduyiro ow’enjawulo ow’omubiri ogwa waggulu.