Dikirani Pansi ndi Mpando

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

Ukuxhumana kwe Dikirani Pansi ndi Mpando

The Dip on Floor with Chair Exercise ndi masewera olimbitsa thupi apamwamba kwambiri omwe amakhudza kwambiri ma triceps, mapewa, ndi minofu ya pachifuwa. Ndi yoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi apamwamba chifukwa amatha kusinthidwa kutengera mphamvu zamunthu payekha. Anthu angafune kuchita masewerawa chifukwa sikuti amangowonjezera mphamvu zam'mwamba komanso amathandizira kuti minofu ikhale yolimba komanso kuti thupi likhale labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dikirani Pansi ndi Mpando

• Phimbani mawondo anu kuti mukhale pansi ndikuyika manja anu pamphepete mwa mpando, zala zikulozera thupi lanu.
• Tsukani manja anu ndikutsitsa pansi pampando wanu, kutsitsa thupi lanu pansi ndikuweramitsa zigongono zanu mpaka zitafika pamtunda wa digirii 90.
• Limbikitsani thupi lanu mmbuyo pogwiritsa ntchito manja anu mpaka atatambasula, kuonetsetsa kuti chiuno chanu chili pafupi ndi mpando ndipo chifuwa chanu chakwezedwa.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Dikirani Pansi ndi Mpando

• Fomu Yoyenera: Yambani ndikukhala m'mphepete mwa mpando ndi manja anu pafupi ndi chiuno chanu. Yendani m'chiuno mwanu patsogolo, kuchoka pampando, ndipo pindani zigongono zanu kuti muchepetse thupi lanu pansi. Zigongono zanu ziyenera kupindika pamakona a digirii 90. Sungani msana wanu pafupi ndi mpando kuti musamangirire mapewa anu, zomwe ndi zolakwika zambiri.
• Gwirizanitsani ndi Core yanu: Ndikofunikira kuti muzichita masewera olimbitsa thupi nthawi zonse kuti mukhale okhazikika komanso okhazikika. Izi zimathandizanso kuteteza kumbuyo kwanu.
• Mayendedwe Oyendetsedwa: Pewani kuthamangira m'madips. M’malo mwake, tsitsani ndi kulikweza thupi lanu pang’onopang’ono, molamulirika. Izi sizongokhala zotetezeka komanso zimapangitsa kuti ntchitoyi ikhale yogwira mtima kwambiri pamene imagwiritsa ntchito minofu yanu panthawi yonseyi.
• Osatero

Dikirani Pansi ndi Mpando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dikirani Pansi ndi Mpando?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dip Pansi ndi Mpando, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Ntchitoyi imagwira ntchito makamaka pa triceps, komanso imagwira mapewa ndi chifuwa. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, amatha kusintha masewerawo popinda mawondo kapena kugwiritsa ntchito malo otsika mpaka atakhala ndi mphamvu zambiri. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dikirani Pansi ndi Mpando?

• Bench Dips: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsa ntchito benchi yolimbitsa thupi m'malo mwa mpando, kulola kuviika mozama ndi kuwonjezereka kovuta.
• Kuviika kwa Mwendo Umodzi: Kusintha kumeneku kwa Dip pansi ndi Mpando kumaphatikizapo kukweza mwendo umodzi pansi panthawi yochita masewera olimbitsa thupi, ndikuwonjezera vuto lina pakatikati ndi quadriceps.
• Ma Dips Olemera: Mtundu uwu wa Dip pa Floor ndi Mpando umaphatikizapo kuvala chovala cholemera kapena kukhala ndi dumbbell pakati pa miyendo yanu kuti muwonjezere kukana ndikuwonjezera vuto.
• The Incline Dips: Kusiyanaku kumaphatikizapo kuyika manja anu pampando kapena benchi yomwe ili pamtunda, yomwe imasintha mbali ya masewerawo ndikuwongolera minofu yosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Dikirani Pansi ndi Mpando?

• Bench Press: Kuchita masewera olimbitsa thupi kumakwaniritsa Dip pa Floor ndi Mpando poyang'ana minofu ya pectoral ndi triceps, mofanana ndi magulu a minofu omwe amayang'aniridwa muzochita zolimbitsa thupi, motero kumapangitsa kuti thupi likhale lolimba.
• Kukoka: Poyang'ana magulu otsutsana a minofu kumbuyo ndi biceps, ntchitoyi imapereka masewera olimbitsa thupi apamwamba pamene akuphatikizana ndi Dip on Floor with Chair, yomwe imayang'ana kwambiri kutsogolo kwa minofu yam'mwamba.