Reverse Dip

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

Ukuxhumana kwe Reverse Dip

Zochita zolimbitsa thupi za Reverse Dip ndizochita zolimbitsa thupi zapamwamba kwambiri zomwe zimayang'ana kwambiri ma triceps, mapewa, ndi minofu ya pachifuwa, kulimbikitsa mphamvu ndi kamvekedwe ka minofu. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa kutengera luso lamunthu. Anthu angafune kuphatikizira Reverse Dips m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo matanthauzo a minofu, ndi kulimbikitsa kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Dip

• Kankhirani pampando kapena benchi ndikuyendetsa mapazi anu pang'ono kwinaku mukusunga thupi lanu pafupi ndi mpando, kutsitsa thupi lanu mpaka manja anu apange ngodya ya digirii 90.
• Sungani mapewa anu pansi ndi msana wanu molunjika pamene mukutsitsa thupi lanu, kuonetsetsa kuti zigongono zanu zalunjika kumbuyo kwanu osati kumbali.
• Gwiritsani ntchito manja ndi mapewa anu kukankhira thupi lanu kuti libwerere pomwe mukuyambira, kukulitsa manja anu koma osatseka zigono zanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Reverse Dip

• Yesetsani Kuyenda Kwanu: Pewani kuchita masewera olimbitsa thupi. Tsitsani thupi lanu pang'onopang'ono komanso mowongolera mpaka zigongono zanu zili pafupifupi ma degree 90, kenaka bwererani m'mwamba. Kuwongolera uku ndikofunikira pakukulitsa kukhudzidwa kwa minofu ndikupewa kuvulala.
• Sungani Mapewa Anu Pansi: Cholakwika chofala ndikugwedeza mapewa anu m'makutu anu panthawi ya kuviika. Izi zingayambitse kupsinjika kwa mapewa. M'malo mwake, yang'anani kusunga mapewa anu pansi ndi kubwereranso panthawi yonseyi.
• Gwirani Ntchito Yanu: Kuti mupindule kwambiri ndi dip, phatikizani maziko anu. Izi sizidzangothandiza kukhazikika thupi lanu panthawi yochita masewera olimbitsa thupi, komanso ntchito minofu yanu ya m'mimba.

Reverse Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Dip?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Dip, koma ndikofunikira kudziwa kuti zitha kukhala zovuta chifukwa zimafunikira mphamvu zambiri zam'mwamba. Oyamba kumene ayenera kuyamba ndi mtundu wosinthidwa kapena kugwiritsa ntchito thandizo mpaka atakhala ndi mphamvu zokwanira kuti achite masewerawa molondola komanso mosamala. Monga nthawi zonse, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa, ndi bwino kufunsa katswiri wolimbitsa thupi kuti akuthandizeni.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Dip?

• "360-Degree Reverse Dip" imawonjezera kupota kwathunthu kwa wotsatira asanalowe m'mbuyo.
• "Reverse Dip with Double Hand Hold" imapereka bata ndi kulumikizana kwina pakati pa ovina, mtsogoleri akugwira manja onse a wotsatira panthawi yovina.
• "Reverse Dip with Hip Lift" imawonjezera kutukuka kochititsa chidwi, komwe mtsogoleri amakweza chiuno cha wotsatira pang'ono panthawi yoviika.
• "Reverse Dip with Head Loop" imaphatikizapo kuzungulira kwa mutu kwa wotsatira, kumene mtsogoleri amatsogolera mutu wa wotsatira pansi pa mkono wawo asanalowe mu dip.

Izinto zokufunda ezishisa ezivumelekile Reverse Dip?

• Tricep Dumbbell Kickbacks imatha kupititsa patsogolo mapindu a Reverse Dips monga momwe amalozera ma triceps, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito polowera kumbuyo, potero kuthandizira kulimbikitsa ndi kumveketsa gulu la minofu iyi.
• Ma Bench Presses amathanso kuthandizira Reverse Dips pamene akugwira ntchito pachifuwa ndi ma triceps, mofanana ndi ma dips, koma amaphatikizanso mapewa ndi msana, ndikupereka kulimbitsa thupi kwakukulu kwa thupi.