Atatu Bench Dip

• Inhloko yeziNdawo: Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Atatu Bench Dip

The Three Bench Dip ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti azitha kuyang'ana ndikukulitsa ma triceps, mapewa, ndi minofu ya pachifuwa. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka apamwamba, chifukwa amatha kusinthidwa mosavuta kutengera mphamvu ndi kupirira. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba, kulimbitsa minofu, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atatu Bench Dip

• Kwezani miyendo yanu patsogolo panu ndi mapazi anu palimodzi, ndipo thupi lanu liyenera kukhala mainchesi angapo kutali ndi benchi.
• Tsitsani thupi lanu pansi poweramitsa zigono zanu mpaka zitapanga ngodya ya digirii 90, ndikusunga msana wanu pafupi ndi benchi.
• Limbikitsani thupi lanu m'mwamba pogwiritsa ntchito mikono yanu poyambira, kuonetsetsa kuti zigono zanu zili zowongoka koma osatsekedwa.
• Bwerezani ndondomekoyi kwa chiwerengero chofunidwa cha kubwereza, kusunga kayendetsedwe ka kayendetsedwe kake.

Izinto zokwenza Atatu Bench Dip

• Kuyenda Moyenera: Pewani kuchita masewera olimbitsa thupi mothamanga. Tsitsani thupi lanu pang'onopang'ono mpaka zigongono zanu zipanga ma angles a digirii 90, kenaka bwererani m'malo oyambira. Kusuntha koyendetsedwa kumeneku sikumangoteteza kuvulala komanso kumapangitsa kuti ntchitoyo ikhale yogwira mtima.
• Sungani Msana Wanu Wowongoka: Kulakwitsa kofala ndiko kusaka kapena kuzungulira msana wanu. M'malo mwake, sungani msana wanu molunjika ndi chifuwa mmwamba nthawi yonse yochita masewera olimbitsa thupi. Izi zimathandiza kugwirizanitsa minofu yolondola ndikupewa zovuta zosafunikira pamsana wanu.
• Pewani Kutseka Zigongono Zanu: Mukakankhira thupi lanu mmwamba, pewani kutseka zigongono zanu chifukwa izi zitha kubweretsa kupsinjika kapena kuvulala. M'malo mwake, pitirizani kupindika pang'ono m'zigongono zanu ngakhale pamwamba pa kayendetsedwe kake.
• Eng

Atatu Bench Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atatu Bench Dip?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bench Dip. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena kulemera kwa thupi lawo kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atatu Bench Dip?

• Kuviika kwa Benchi Kumodzi-mwendo: Mwakusiyana uku, mumakweza mwendo umodzi pansi pamene mukuviika, zomwe zimawonjezera zovuta ndikupangitsa phata lanu mwamphamvu kwambiri.
• Weighted Bench Dip: Iyi ndi mtundu wapamwamba kwambiri momwe mumayika mbale yolemetsa pamiyendo yanu kuti muwonjezere kukana ndikutsutsa minofu yanu.
• Bench Dip ndi Mpira Wokhazikika: M'malo moyika mapazi anu pansi, mumawayika pa mpira wokhazikika. Kusinthaku kumafuna kukhazikika komanso kumakhudza minofu yanu yayikulu.
• Incline Bench Dip: Kusiyanaku kumaphatikizapo kuyika benchi kuti ikhale yopendekera ndikuchita kuviika ndi thupi lanu likuyang'ana mmwamba, zomwe zimayang'ana magulu osiyanasiyana a minofu m'manja ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Atatu Bench Dip?

• Ma tricep kickbacks amathandiziranso ma Bench Dips Atatu pomwe amalozera kwambiri minofu ya tricep, yomwe ndi minofu yoyambira yomwe imagwiritsidwa ntchito pamiyendo ya benchi, potero kumawonjezera mphamvu ndi chipiriro mderali.
• Zowonjezera zamtundu wa triceps ndizowonjezeranso kwambiri ku Three Bench Dips pamene amalekanitsa minofu ya tricep kuchokera kumbali ina, kulimbikitsa kukula kwa minofu ndi kuteteza kusalinganika kwa minofu.