Bench Dip

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

Ukuxhumana kwe Bench Dip

Bench Dip ndi ntchito yothandiza kwambiri yomwe imayang'ana kwambiri ma triceps, komanso imagwiranso ntchito mapewa ndi pachifuwa, zomwe zimathandiza kuti thupi likhale ndi mphamvu komanso kulimbitsa minofu. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, popeza mphamvuyo imatha kusinthidwa mwa kusintha malo a mapazi. Anthu angafune kupanga Bench Dips osati kungomanga minofu ndi kupindula kwa toning, komanso chifukwa kumafuna zida zochepa, zomwe zimapangitsa kuti zikhale zolimbitsa thupi kuti ziphatikizidwe muzolimbitsa thupi zilizonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Dip

• Kwezani miyendo yanu patsogolo panu, ndikuyika zidendene zanu pansi ndikusunga msana wanu pafupi ndi benchi.
• Tsitsani thupi lanu pansi poweramitsa zigono zanu mpaka zitapanga ngodya ya digirii 90, kuonetsetsa kuti msana wanu umakhalabe pafupi ndi benchi.
• Mukafika pansi pa kayendetsedwe kake, kanikizani thupi lanu mmwamba pogwiritsa ntchito triceps kuti mubwerere kumalo oyambira.
• Bwerezani izi kuti mubwereze kubwereza komwe mukufuna, kuonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Bench Dip

• Kuyika Miyendo: Kwezani miyendo yanu patsogolo panu ndi mapazi anu pansi. Pamene mapazi anu ali kutali, masewerawa adzakhala ovuta kwambiri. Kwa oyamba kumene, zingakhale zosavuta kusunga mapazi anu pafupi ndi benchi. Pewani kugwada mawondo anu kwambiri kapena kuti mapazi anu anyamuke pansi chifukwa izi ndi zolakwika zomwe zimafala zomwe zingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Mayendedwe Olamuliridwa: Tsitsani thupi lanu popinda zigongono zanu mpaka zitapanga ngodya ya digirii 90. Onetsetsani kuti zigongono zanu zikuloza kumbuyo kwanu osati m'mbali, chifukwa izi zitha kusokoneza mapewa anu. Kenako, muzikankhiranso pamalo oyamba. Onetsetsani kuti

Bench Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Dip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bench Dip. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale, makamaka pamapewa. Oyamba kumene ayenera kuyamba ndi chiwerengero chochepa cha kubwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa bwino kuyang'anira poyamba kuti atsimikizire kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Dip?

• Mapiritsi Okwera Mapazi: Pakusiyana uku, mumakweza mapazi anu pa benchi ina kapena mpira wokhazikika, ndikuwonjezera zovuta ndi kukhudzidwa kwa pachimake chanu.
• Kuviika kwa Bench Single Leg: Mtunduwu umafuna kuti mukweze mwendo umodzi pansi pamene mukuviika, zomwe zimakulitsa masewerawo ndikuwongolera bwino.
• Ma Bench Dips Olemera: Mutha kuwonjezera kukana kuviika kwa benchi yanu poyika mbale yolemetsa pamiyendo yanu.
• Close-Grip Bench Dips: Mwa kuyika manja anu pafupi ndi benchi, mutha kulunjika minofu yosiyana ndikuwonjezera mphamvu yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Bench Dip?

• Tricep Kickbacks: Zochita izi zimayang'ana makamaka ma triceps, omwe ndi minofu yoyambira yomwe imagwiritsidwa ntchito podumphira benchi, ndikupangitsa kuti ikhale masewera olimbitsa thupi owonjezera mphamvu ndi kamvekedwe ka manja anu.
• Dumbbell Overhead Press: Zochita izi zimalimbitsa mapewa ndi ma triceps, onse omwe amagwiritsidwa ntchito pamiyendo ya benchi, potero amakulitsa mphamvu yanu yakumtunda ndikuwongolera magwiridwe antchito anu pamadips a benchi.