Dikirani Pansi ndi Mpando

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

Ukuxhumana kwe Dikirani Pansi ndi Mpando

The Dip on Floor with Chair Exercise ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma triceps, mapewa, ndi minofu ya pachifuwa, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lanu. Ndiwoyenera kwa anthu pamilingo yosiyanasiyana yolimbitsa thupi, chifukwa imatha kusinthidwa kuti igwirizane ndi luso la munthu. Anthu amatha kusankha kuchita masewerawa chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi mphamvu, komanso amathandizira kuti pakhale bata komanso kuti azichita bwino kunyumba ndi zida zochepa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dikirani Pansi ndi Mpando

• Ikani manja anu pamphepete mwa mpando, zala zikulozera kumapazi anu, ndipo tambani miyendo yanu molunjika patsogolo panu, zidendene zikugwira pansi.
• Pang'onopang'ono tsitsani thupi lanu pansi popinda zigongono zanu mpaka zitapanga ngodya ya digirii 90, ndikusunga msana wanu pafupi ndi mpando.
• Imani kaye kamphindi pamene manja anu ali ofanana pansi, kenaka kanikizani thupi lanu mmbuyo pamalo oyambira pogwiritsa ntchito mikono ndi mapewa anu.
• Bwerezani izi kuti mubwereze kubwereza komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso thupi lanu molunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dikirani Pansi ndi Mpando

• **Sungani Mawonekedwe Abwino:** Pamene mukutsitsa thupi lanu pansi, onetsetsani kuti zigongono zanu zapindika pamakona a digirii 90 ndipo zikulozera kumbuyo, osati m'mbali. Izi zidzakuthandizani kupewa kupsinjika kwa mapewa. Sungani chifuwa chanu mmwamba ndi mapewa pansi kuti mugwirizane ndi minofu yoyenera ndikuteteza mafupa anu.
• **Lamulirani Mayendedwe Anu:** Pewani kutsika mwachangu kapena kugwiritsa ntchito mphamvu kuti mubwerere m'mwamba. M’malo mwake, tsitsani ndi kulikweza thupi lanu pang’onopang’ono, molamulirika. Izi zidzakuthandizani kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• **Pewani Kukulitsa Mapewa Anu:** Zofala

Dikirani Pansi ndi Mpando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dikirani Pansi ndi Mpando?

Inde, oyamba kumene atha kuchita Dip Pansi ndi Mpando zolimbitsa thupi. Komabe, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono mphamvu ndi chipiriro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Zingakhale zothandiza kwa oyamba kumene kukhala ndi wina yemwe akuwayang'anira kapena kuwatsogolera poyamba kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dikirani Pansi ndi Mpando?

• Yesani Dip la Mpando Umodzi, womwe umaphatikizapo kuchita masewera olimbitsa thupi ndi mwendo umodzi wokwezedwa pansi kuti muwonjezere mphamvu.
• The Weighted Chair Dip ndi kusiyana kwina, komwe mumayika mbale yolemera pamphumi panu kuti muwonjezere kukana.
• The Decline Chair Dip ndi mtundu wovuta kwambiri, pomwe mumayika mapazi anu pampando ndi manja anu pansi, ndikuviika m'chiuno mwanu pansi.
• The Dip Dip with Twist imaphatikizapo kuviika kwa mpando wokhazikika koma kuwonjezera kupotoza pamwamba kuti mugwirizane ndi minofu yanu yapakati ndi yozungulira.

Izinto zokufunda ezishisa ezivumelekile Dikirani Pansi ndi Mpando?

• Ma tricep kickbacks amaphatikizanso Dip pa Floor ndi Mpando chifukwa amayang'ana makamaka ma triceps, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito mu dips, motero kumapangitsa mphamvu ndi kupirira kwa minofuyi.
• Mapulani ndi ntchito ina yomwe imathandizira kuviika, pamene imagwira ntchito minofu yapakati, kumapangitsa kuti thupi lanu likhale lokhazikika komanso lokhazikika, zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera panthawi ya dips.