Bench Dip

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

Ukuxhumana kwe Bench Dip

Bench Dip ndi ntchito yolimbitsa thupi yolimbitsa thupi yomwe imayang'ana kwambiri ma triceps, komanso imagwira mapewa ndi pachifuwa, imathandizira kulimbitsa thupi lapamwamba ndikuwongolera kamvekedwe ka minofu. Ndi yoyenera kwa anthu pamilingo yonse yolimbitsa thupi, chifukwa mphamvu yake imatha kusinthidwa malinga ndi luso lamunthu. Wina angafune kuchita izi chifukwa zimafunikira zida zochepa, zitha kuchitika paliponse, komanso zimathandizira kukhazikika kwa thupi komanso mphamvu zogwira ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Dip

• Sungani pansi pa benchi kapena mpando, ndikukweza miyendo yanu patsogolo panu.
• Chepetsani thupi lanu pang'onopang'ono popinda zigongono zanu mpaka zitafika pafupifupi madigiri 90, ndikusunga msana wanu pafupi ndi benchi.
• Mutagwira malowa kwa kamphindi, kanikizani thupi lanu m'mwamba pogwiritsa ntchito manja anu mpaka atatambasula, koma osatsekedwa.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso thupi lanu lili pafupi ndi benchi nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Bench Dip

• Mawonekedwe Oyenera: Tsekani matako anu pabenchi ndikusunga manja anu m'mphepete. Tsitsani thupi lanu popinda zigongono zanu mpaka manja anu akumtunda akufanana ndi pansi. Ndikofunikira kukhala ndi ngodya ya digirii 90 m'zigongono zanu mukamalowa pansi. Pewani kutsika kwambiri chifukwa zingakumitseni mapewa anu.
• Limbikitsani Minofu Yanu: Onetsetsani kuti mumagwiritsa ntchito triceps, mapewa, ndi chifuwa chanu panthawi yochita masewera olimbitsa thupi. Mukakankhira m'mwamba, yang'anani kugwiritsa ntchito minofuyi m'malo mogwiritsa ntchito mphamvu kapena kugwedeza thupi lanu. Zolakwa Zomwe Muyenera Kupewa:
• Kuzama Kwambiri: Kutsika kwambiri kumatha kukuvutitsani mapewa anu ndipo kungayambitse kuvulala. Ndi

Bench Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Dip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bench Dip. Komabe, ayenera kuyamba ndi mphamvu yochepa, monga kugwiritsa ntchito kulemera kochepa kapena kubwerezabwereza pang'ono, kuti asavulaze. Ndikofunikiranso kukhala ndi mawonekedwe oyenera panthawi yochita masewera olimbitsa thupi kuti muwonetsetse kuti minofu yolondola ikulunjika ndikupewa kupsinjika. Ngati n'kotheka, oyamba kumene ayenera kufunafuna chitsogozo kwa katswiri wolimbitsa thupi kuti aphunzire fomu yolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Dip?

• Kuviika kwa Benchi Kumodzi: Kusinthaku kuli kofanana ndi kuviika kwa benchi, koma mumakweza mwendo umodzi pansi kuti muwonjezere zovuta zina.
• Decline Bench Dips: Pakusiyana uku, mumayika mapazi anu pa benchi ina patsogolo panu, ndikupanga malo otsika kuti muwonjezere kulimbitsa thupi.
• Ma Bench Dips Olemera: Kusiyanaku kumaphatikizapo kuyika mbale yolemera pamphumi panu kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Mapiritsi a Bench Dips: Mwakusiyana uku, mumayika manja anu pa benchi kumbuyo kwanu ndi mapazi anu pa benchi yapansi kapena sitepe patsogolo panu, kupanga malo olowera kuti mugwirizane ndi minofu yosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Bench Dip?

• Ma Tricep Kickbacks amatha kupititsa patsogolo phindu la Bench Dips pamene amalekanitsa ma triceps, omwe ndi minofu yoyambirira yomwe imagwiritsidwa ntchito mu Bench Dips, potero kumapangitsa mphamvu ya minofu ndi kupirira.
• Ma Dumbbell Chest Presses amathandizira Bench Dips polimbitsa minofu ya pectoral ndi triceps, kupereka masewera olimbitsa thupi apamwamba komanso kulimbitsa mphamvu zonse zofunika pa Bench Dips.