Kulemera kwa Bench Dips zitatu

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

Ukuxhumana kwe Kulemera kwa Bench Dips zitatu

Weighted Three Bench Dips ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, mapewa, ndi chifuwa pomwe akugwiranso pachimake. Zochita izi ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa mphamvu zawo zam'mwamba komanso kutanthauzira kwa minofu. Kuphatikizira Weighted Three Bench Dips muzochita zolimbitsa thupi kumatha kusintha mawonekedwe a thupi lonse, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera kwa Bench Dips zitatu

• Kenako, tsitsani thupi lanu popinda zigongono zanu mpaka zitafika pamtunda wa digirii 90, kuonetsetsa kuti msana wanu uli pafupi ndi benchi.
• Mukafika pamalo otsika kwambiri, kanikizani thupi lanu mmbuyo pomwe mukuyambira pogwiritsa ntchito ma triceps, mapewa anu pansi ndi zigono zanu pafupi ndi thupi lanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.
• Mukamaliza seti yanu, chotsani mosamala kulemera kwanu musanayime.

Izinto zokwenza Kulemera kwa Bench Dips zitatu

• Kuyenda Koyenera: Yendetsani matako anu pabenchi ndikutsitsa thupi lanu poweramitsa zigongono zanu mpaka mikono yanu yakumtunda ifanane ndi pansi. Kenako, muzikankhira mmwamba pogwiritsa ntchito manja anu osati miyendo yanu. Pewani kugwiritsa ntchito miyendo yanu kuti ikuthandizeni kukweza thupi lanu chifukwa izi zingachepetse mphamvu ya masewera olimbitsa thupi pa triceps yanu.
• Kuyenda Koyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa, potsitsa ndikukweza thupi lanu. Pewani kudumpha kapena kugwiritsa ntchito mphamvu kuti mukweze nokha chifukwa izi zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yanu.
• Kuyika Kulemera: Ngati mukuwonjezera kulemera kwa ntchito iyi, iyenera kuikidwa pamphuno panu. Onetsetsani kuti ndi yotetezeka komanso yopambana

Kulemera kwa Bench Dips zitatu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kulemera kwa Bench Dips zitatu?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Three Bench Dips, koma ayenera kuyamba popanda kulemera kwina kulikonse. Ayenera kuyang'ana pa kudziŵa mawonekedwe olondola ndikuwonjezera mphamvu zawo pang'onopang'ono. Akakhala omasuka ndi Magawo Atatu a Bench Dips, amatha kuyamba kuwonjezera kulemera kuti athe kukana. Komabe, akuyenera kuwonetsetsa kuti sakudzilimbitsa thupi kapena kudzivulaza, ndipo ndi bwino kuchita izi motsogozedwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera kwa Bench Dips zitatu?

• Bench Dip Dip: Kusiyanaku kumaphatikizapo kuyika mbale yolemera kapena dumbbell pamphumi panu kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Incline Bench Dip: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pa benchi yokhazikika, yomwe imayang'ana minofu yosiyanasiyana ndikuwonjezera zovuta zatsopano.
• Decline Bench Dip: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pa benchi yoletsedwa, yomwe ingathandize kulunjika ma triceps kuchokera kumbali ina.
• Close-Grip Bench Dip: Kusiyanaku kumaphatikizapo kuyika manja anu pafupi ndi benchi, zomwe zingathandize kulunjika ma triceps mwachindunji.

Izinto zokufunda ezishisa ezivumelekile Kulemera kwa Bench Dips zitatu?

• Zowonjezera za Tricep Extensions ndizochita zina zofananira monga momwe zimakhudzira ma triceps, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito mu Weighted Three Bench Dips, ndipo izi zitha kuthandizira kulimbikitsa ndi kumveketsa minofu iyi.
• Potsirizira pake, Chifuwa Chachifuwa chingakhale chowonjezera chopindulitsa ku ntchito yolimbitsa thupi yomwe imaphatikizapo Weighted Three Bench Dips, monga momwe amachitiranso pachifuwa ndi minofu ya triceps, koma ndi kutsindika kowonjezera pa minofu ya pectoral, kuthandiza kumanga mphamvu zolimbitsa thupi kudutsa pamwamba pa thupi.