Bench Dip pansi

• 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 pansi

Bench Dip pansi ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri ma triceps, komanso amakhudza mapewa ndi chifuwa. Ndi masewera olimbitsa thupi oyenera kwa anthu pamilingo yonse yolimbitsa thupi, yomwe imapatsa zosintha kuti muwonjezere kapena kuchepetsa mphamvu. Anthu angafune kuchita masewera olimbitsa thupiwa kuti azitha kulimbitsa thupi lawo, kulimbitsa minofu, ndikuwonjezera mphamvu zawo zogwirira ntchito zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Dip pansi

• Kanikizani m'manja mwanu kuti mukweze thupi lanu pansi, ndikusunga chiuno chanu pafupi ndi manja anu.
• Tsitsani thupi lanu popinda zigongono zanu mpaka zitafika pamtunda wa digirii 90, ndikusunga msana wanu pafupi ndi manja anu.
• Limbikitsani thupi lanu m'mwamba poyambira ndikuwongola manja anu, kuonetsetsa kuti mukukweza ndi manja anu osati miyendo yanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Bench Dip pansi

• **Sungani Msana Wowongoka**: Mukamachita Bench Dip, ndikofunikira kuti msana wanu ukhale wowongoka komanso pafupi ndi benchi panthawi yonse yolimbitsa thupi. Cholakwika chofala ndikutsamira kutsogolo kapena kubweza msana wanu, zomwe zingayambitse kuvulala ndikuchepetsa mphamvu ya masewerawo.
• **Kuyenda Koyendetsedwa**: Mukamatsitsa thupi lanu, chitani mowongolera, mwapang'onopang'ono. Pewani kutsika mwachangu, chifukwa izi zitha kuyika mapewa anu ndi zigongono movutikira. Zomwezo zimagwiranso ntchito pokankhira m'mwamba - gwiritsani ntchito ma triceps anu kukankhira thupi lanu pamalo oyamba, m'malo mwake

Bench Dip pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Dip pansi?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bench Dip pansi. Ndi masewera olimbitsa thupi kwambiri kuti mulimbikitse ma triceps ndi mapewa. Komabe, ndikofunikira kwambiri kugwiritsa ntchito fomu yoyenera kuti musavulale. Oyamba kumene angayambe ndi kusinthidwa, pogwiritsa ntchito mawondo awo opindika pamtunda wa 90-degree ndikupita patsogolo pang'onopang'ono kukulitsa miyendo yawo molunjika pamene akukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi, tikulimbikitsidwa kuti tiyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Dip pansi?

• Kuviika kwa Bench Kumodzi: Izi zimatenga dip wamba wa benchi ndikuwonjezera vuto pokulitsa mwendo umodzi patsogolo panu pamene mukuviika.
• Ma Dips Olemera a Bench: Kuti muwonjezere zovuta, mutha kuyika mbale yolemetsa pamiyendo yanu pamene mukuchita ma dips.
• Ma Dips Oyikira Bench: M'malo mwa benchi lathyathyathya, gwiritsani ntchito benchi yokhotakhota pakusiyana uku. Izi zidzalunjika minofu yosiyanasiyana m'manja ndi mapewa anu.
• Close-Grip Bench Dips: Kusiyanaku kumaphatikizapo kuyika manja anu pafupi ndi benchi, zomwe zimayang'ana ma triceps kwambiri.

Izinto zokufunda ezishisa ezivumelekile Bench Dip pansi?

• Zowonjezera zamtundu wa triceps ndizowonjezera zina zabwino kwambiri pamene zimadzipatula ndikuyang'ana ma triceps, omwe ndi minofu yoyambirira yomwe imagwiritsidwa ntchito mu Bench Dips, zomwe zimalola kumanga mphamvu ndi toning m'derali.
• Potsirizira pake, Dumbbell Chest Presses imathandizanso Bench Dips bwino monga momwe amachitira makamaka minofu ya pectoral, kupereka ntchito yolimbitsa thupi pamene ikuphatikizidwa ndi tricep-focused Bench Dips, komanso imagwiritsa ntchito triceps ndi mapewa, kupititsa patsogolo mphamvu za thupi lonse.