Dip pachifuwa

• 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 Dip pachifuwa

The Chest Dip ndi masewera olimbitsa thupi amphamvu omwe amakhudza kwambiri chifuwa, triceps, ndi mapewa, kulimbikitsa kukula kwa minofu ndi mphamvu. Ndizoyenera aliyense kuyambira oyamba kumene mpaka othamanga apamwamba, omwe amatha kusintha mphamvu yake powonjezera kulemera kapena kusintha njira. Anthu angafune kuchita Chest Dips chifukwa safuna zida zovuta, amatha kuchitidwa pafupifupi kulikonse, komanso kupereka masewera olimbitsa thupi apamwamba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dip pachifuwa

• Chepetsani thupi lanu pang'onopang'ono popinda zigongono ndikutsamira patsogolo pang'ono, mpaka pachifuwa chanu chatsala pang'ono kukhudza zitsulo kapena zigongono zanu zili pamtunda wa digirii 90, kuonetsetsa kuti mapewa anu atsika ndi zigongono zili pafupi ndi thupi lanu.
• Imani pang'onopang'ono pansi pa kayendetsedwe kake, kuonetsetsa kuti chifuwa chanu chikutuluka ndipo mapewa anu abwerera.
• Limbikitsani thupi lanu mmbuyo pogwiritsa ntchito chifuwa chanu ndi minofu ya tricep mpaka manja anu atatambasulidwa kachiwiri, kubwerera kumalo oyambirira oimitsidwa.
• Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, nthawi zonse kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera komanso kuwongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Dip pachifuwa

• Mayendedwe Oyendetsedwa: Pewani kuthamanga ndi ma dips anu. M'malo mwake, chitani rep iliyonse ndikuwongolera, mayendedwe osalala. Tsitsani thupi lanu mpaka mapewa anu ali pansi pa zigongono zanu, kenaka bwererani kumalo oyambirira. Kuchita masewera olimbitsa thupi mofulumira kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu kungayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kutenthetsa: Awa ndi masewera olimbitsa thupi omwe amakhudza ziwalo zambiri ndi magulu a minofu, choncho ndikofunika kuti muyambe kutentha bwino musanayambe. Kuchita ma cardio opepuka kapena kutambasula mwamphamvu kungathandize kukonzekera minofu ndi ziwalo zanu kuti zigwire ntchitoyo, kuchepetsa chiopsezo cha kuvulala.
• Kuzama kwa Dip: Chimodzi chodziwika

Dip pachifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dip pachifuwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Chest Dip, koma ayenera kusamala za kusunga mawonekedwe oyenera kuti asavulale. Ndi ntchito yovuta yomwe imafuna mphamvu pachifuwa, mapewa, ndi manja. Oyamba kumene angafunikire kuyamba ndi kuviika kothandizira kapena kuviika benchi mpaka atakhala ndi mphamvu zokwanira kuti azichita bwino. Nthawi zonse timalimbikitsa kuti mphunzitsi kapena munthu wodziwa zambiri aziyang'anira pamene mukuyamba masewera atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dip pachifuwa?

• Ma Dips a Chifuwa Chowongoka: Kusinthaku kumafuna kuti miyendo yanu ikhale yowongoka ndikuwoloka pamapazi, zomwe zimapangitsa pachimake chanu ndikuwonjezera zovuta zolimbitsa thupi.
• Band-Assisted Chest Dips: Uku ndikusintha koyambira komwe mumagwiritsa ntchito gulu lolimbana kuti likuthandizireni kuyenda, kupangitsa kuti masewerawa akhale osavuta.
• Kumangirira pachifuwa cha mphete: Kusiyanasiyana kumeneku kumagwiritsa ntchito mphete zolimbitsa thupi m'malo mwa mipiringidzo yofananira, zomwe zimawonjezera kusakhazikika ndipo motero zimapangitsa minofu yambiri yokhazikika.
• Dips Single Bar Chest Dips: Mtundu uwu wa masewerawa umaphatikizapo kuviika pa bala limodzi, zomwe zimafuna kukhazikika komanso kukhazikika kwapakati.

Izinto zokufunda ezishisa ezivumelekile Dip pachifuwa?

• Bench Press ndi ntchito ina yopindulitsa yomwe imathandizira Chest Dips, chifukwa imayang'ana magulu ofanana a minofu, makamaka pectorals ndi triceps, ndipo amalola kukweza zolemera kwambiri kuti apitirize kuonjezera minofu.
• Ma Dumbbell Flyes amagwirizananso bwino ndi Chest Dips, chifukwa amalekanitsa minofu ya pachifuwa, kupereka mtundu wina wotsitsimula ndi kulimbikitsa kukula kwa minofu ndi kupirira m'njira yosiyana ndi kayendedwe kamagulu a Dips ndi Push-ups.