Bench Dip

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Bench Dip

Bench Dip ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri ma triceps, komanso akugwira mapewa ndi chifuwa. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka apamwamba, chifukwa cha zovuta zake zosinthika malinga ndi malo a mapazi. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba, kulimbitsa minofu, komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Dip

• Sungani matako anu pa benchi, pamene manja anu ali olimba pa benchi, ndipo sunthani mapazi anu kunja pang'ono kuti mawondo anu apange ngodya ya 90-degree.
• Tsitsani thupi lanu popinda zigongono zanu mpaka zitafika pamtunda wa digirii 90, ndikusunga msana wanu pafupi ndi benchi.
• Limbikitsani thupi lanu m'mwamba pogwiritsa ntchito mikono ndi chifuwa chanu mpaka manja anu atatambasula, koma osatsekedwa pa chigongono.
• Bwerezani masitepe awa kuti muwerenge kuchuluka kwa ma reps omwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Bench Dip

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Tsitsani thupi lanu pang'onopang'ono ndikukankhira m'mwamba mwadongosolo. Izi sizimangotsimikizira kuti mukugwira ntchito minofu yomwe mukufuna komanso imachepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi kuviika kwa benchi, muyenera kuyesetsa kuyenda mosiyanasiyana. Tsitsani thupi lanu mpaka zigono zanu zili pamtunda wa digirii 90 ndikukankhira mmwamba mpaka manja anu atatambasula. Komabe, musatseke zigongono zanu pamwamba pa kayendetsedwe kake chifukwa zimatha kuika maganizo osayenera pa mfundo.
• Khalani ndi Maonekedwe Oyenera: Pewani kugwedeza mapewa anu kapena kusakatula

Bench Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Dip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bench Dip. Komabe, ndikofunikira kuti muyambe ndi katundu wopepuka kuti mupewe kuvulala komanso kuti muwonetsetse mawonekedwe oyenera. Oyambanso ayenera kuganiziranso zoyambira ndi kusintha kosinthika ngati akuwona kuti ndizovuta kwambiri poyamba. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wanu kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Dip?

• Ma Dips A Bench Amodzi: Kusiyanaku kumaphatikizapo kuyika manja ndi mapazi anu onse pa benchi imodzi, kupanga malo ngati mlatho ndikuviika.
• Ma Bench Dips Olemera: Mutha kuwonjezera mphamvu zambiri pakuchita masewera olimbitsa thupi mwa kuyika mbale yolemetsa pamiyendo yanu pamene mukupanga ma dips.
• Bench Dip ndi Leg Lift: Kuti mulowetse pakati panu, onjezerani mwendo wokwezera pamwamba pa kuviika kulikonse.
• Incline Bench Dips: Posintha benchi kuti ikhale yolowera, mutha kutsata minofu yosiyanasiyana ndikuwonjezera zovuta zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Bench Dip?

• Mapush-ups amathanso kuthandizira Bench Dips chifukwa samangogwira ntchito pa triceps, komanso amagwirizanitsa chifuwa ndi mapewa, ndikupatsanso thupi lapamwamba kwambiri.
• Zowonjezera Tricep Extensions zitha kukhala zabwino kwambiri kuwonjezera pakuchita masewera olimbitsa thupi komwe kumaphatikizapo Bench Dips, popeza amayang'ana ma triceps kuchokera kumbali yosiyana, kulimbikitsa kukula kwa minofu ndi mphamvu.