Bench Dip ndi miyendo pa benchi

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

Ukuxhumana kwe Bench Dip ndi miyendo pa benchi

Bench Dip yokhala ndi miyendo pa benchi ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, komanso amakhudza mapewa ndi minofu ya pachifuwa. Ndi yoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi minofu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka kwa iwo omwe akufuna kuwonjezera mphamvu ya thupi lawo, kupititsa patsogolo masewera awo othamanga, kapena kungopeza mawonekedwe apamwamba a thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Dip ndi miyendo pa benchi

• Khalani pa benchi imodzi ndikuyika manja anu m'mphepete mwa benchi, zala zikulozera kumapazi anu, ndikuyika zidendene zanu m'mphepete mwa benchi ina.
• Kankhirani thupi lanu mmwamba powongola manja anu ndikukweza m'chiuno mwanu kuchokera pa benchi, apa ndiye malo anu oyambira.
• Tsitsani thupi lanu poweramitsa zigongono zanu mpaka mikono yanu yakumtunda ifanane ndi pansi, ndikusunga msana wanu pafupi ndi benchi.
• Kanikizani thupi lanu m'mwamba pomwe mukuyambira ndikuwongola manja anu, ndikufinya ma triceps anu pamwamba. Izi zimamaliza kubwereza kamodzi.

Izinto zokwenza Bench Dip ndi miyendo pa benchi

• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Tsitsani thupi lanu pang'onopang'ono, gwirani kwa sekondi imodzi pamene zigongono zanu zili pamtunda wa digirii 90, ndikukankhira mmbuyo kumalo oyambira. Kuwongolera uku kudzathandiza kugwirizanitsa ma triceps mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
• Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu pamene mukuyenda. Kuwalola kuti atuluke kungayambitse mavuto osafunikira pamapewa anu, zomwe zingayambitse kuvulala.
• Kuzama kwa Dipi: Samalani kuti musamizidwe kwambiri. Cholinga ndikutsitsa

Bench Dip ndi miyendo pa benchi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Dip ndi miyendo pa benchi?

Inde, oyamba kumene amatha kuchita Bench Dip ndi miyendo pamasewera olimbitsa thupi. Komabe, ndikofunikira kudziwa kuti masewerawa amatha kukhala ovuta kwa omwe angoyamba kumene kulimbitsa thupi kapena omwe ali ndi mphamvu zocheperako. Ndibwino kuti muyambe ndi masewera olimbitsa thupi osavuta, monga kuviika kwa benchi ndi mapazi pansi, ndikupita patsogolo pang'onopang'ono kumasulira ndi miyendo pa benchi pamene mphamvu ndi chidaliro zikuwonjezeka. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi ofunikira kuti musavulale. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Dip ndi miyendo pa benchi?

• Kusiyana kwina ndi Weighted Bench Dip, komwe mumayika mbale yolemetsa pamphumi panu kuti muwonjezere kukana komanso kutsutsa masewerawa.
• Bench Dip yokhala ndi Mapazi Okwezeka ndizovuta kwambiri pomwe mapazi anu amayikidwa pa benchi ina kapena nsanja yokwezeka osati pansi.
• Bench Dip yokhala ndi Miyendo Yowongoka ndikusintha komwe mumayika miyendo yanu molunjika patsogolo panu, m'malo mopindika, kuti mugwiritse ntchito minofu yanu yayikulu.
• Bench Dip ndi Mpira Wokhazikika ndi kusiyana komwe mumayika mapazi anu pa mpira wokhazikika m'malo mwa benchi, zomwe zimafuna kusamala komanso zimagwiritsa ntchito minofu yanu yaikulu.

Izinto zokufunda ezishisa ezivumelekile Bench Dip ndi miyendo pa benchi?

• Ma Tricep Kickbacks: Izi zimayang'ana makamaka ma triceps, omwe ndi minofu yoyambira yomwe imagwiritsidwa ntchito pamiyendo ya benchi, chifukwa chake imathandizira kulimbitsa minofu iyi ndikuwongolera magwiridwe antchito a mabenchi anu.
• Seated Shoulder Press: Ngakhale kuti ma benchi akuyang'ana pa triceps ndi chifuwa, makina osindikizira a mapewa amathandizira kuti agwiritse ntchito ma deltoids ndi ma triceps apamwamba, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito muzitsulo za benchi, zomwe zimapereka kulimbitsa thupi moyenera kwa thupi lapamwamba.