Reverse Dip

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

Ukuxhumana kwe Reverse Dip

Zolimbitsa thupi za Reverse Dip ndizochita zolimbitsa thupi zapamwamba kwambiri zomwe zimalunjika pama triceps, mapewa, ndi pachifuwa, kumathandizira kulimbitsa mphamvu ndikuwonjezera kutanthauzira kwa minofu. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa kuti zigwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu amatha kusankha Reverse Dips chifukwa cha kusinthasintha kwawo, kumafuna zida zochepa, komanso kuthekera kochita magulu angapo a minofu nthawi imodzi, zomwe zimapangitsa kuti thupi likhale ndi mphamvu komanso kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Dip

• Tulukani pa benchi ndikusunthira m'chiuno mwanu kutsogolo, ndikusunga msana wanu pafupi ndi benchi, ndikutsitsa thupi lanu popinda zigongono zanu mpaka zitapanga ngodya ya digirii 90.
• Onetsetsani kuti mapewa anu ali pansi komanso kutali ndi makutu anu kuti mupewe zovuta zilizonse.
• Pogwiritsa ntchito mphamvu ya mkono wanu, kanikizani thupi lanu kuti libwerere pomwe limayambira ndikuwongola 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

• Mayendedwe Oyendetsedwa: Ndikofunikira kuti mulowerere m'mbuyo pang'onopang'ono, molamulidwa. Tsitsani thupi lanu poweramitsa zigongono zanu mpaka zitafika pamtunda wa digirii 90, kenako bwererani mmwamba. Pewani kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu, chifukwa izi zingayambitse mawonekedwe osayenera ndikuwonjezera chiopsezo cha kuvulala.
• Sungani Msana Wanu Pafupi ndi Benchi: Cholakwika chofala ndikusuntha thupi lanu kutali kwambiri ndi benchi panthawi ya kuviika. Izi zitha kuyika mapewa anu kupsinjika kosayenera. Onetsetsani kuti msana wanu umakhalabe pafupi ndi benchi panthawi yonseyi.
• Gwirani Ntchito Yanu: Kuchita pachimake chanu kudzakuthandizani kukhazikika thupi lanu panthawi yosuntha. Izi sizimangopanga

Reverse Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Dip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Dip, koma ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. The Reverse Dip imayang'ana kwambiri ma triceps, komanso imagwiranso ntchito minofu ina m'manja mwanu, mapewa, ndi pachifuwa. Nayi njira yabwino yochitira izi: 1. Khalani pamphepete mwa benchi yolimba kapena mpando ndi manja anu atayikidwa pafupi ndi chiuno chanu. 2. Sungani thupi lanu kutsogolo kuchokera pa benchi, kuthandizira kulemera kwanu ndi manja anu. 3. Sungani mapazi anu pansi, mawondo amapindika pamtunda wa 90-degree. 4. Tsitsani thupi lanu poweramitsa zigongono zanu mpaka zitafika pafupifupi madigiri 90, kenaka kanikizireni mmwamba pomwe pali poyambira. Kumbukirani kusunga msana wanu pafupi ndi benchi ndi thupi lanu lolunjika. Ngati mukupeza kuti izi ndizosavuta, mukhoza kuwonjezera zovutazo mwa kuwongola miyendo yanu patsogolo panu. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ngati

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Dip?

• Spin Entry Reverse Dip imaphatikizapo kutsatira kupota musanalowetsedwe ndi mtsogoleri.
• The Double Reverse Dip ndikusintha kovutirapo komwe awiriwo amadumphira m'mbuyo motsatizana.
• Dip ya Promenade Position Reverse Dip imayamba ndi awiriwa ali pamalo okwera, kenako ndikusintha kulowa m'mbuyo.
• The Shadow Position Reverse Dip ndikusintha komwe banja limayambira pamthunzi, mtsogoleri ali kumbuyo kwa otsatira, asanalowe m'mbuyo.

Izinto zokufunda ezishisa ezivumelekile Reverse Dip?

• Bench Press: Ntchitoyi imayang'ananso pachifuwa, mapewa, ndi triceps monga Reverse Dip, koma imaphatikizapo kugwiritsa ntchito zolemera, zomwe zimalola kukana kosinthika komanso kukula kwa minofu yambiri.
• Tricep Kickbacks: Tricep Kickbacks ndizothandiza kwambiri ku Reverse Dips pamene amadzipatula ndikuyang'ana ma triceps makamaka, kuthandizira kulimbikitsa mphamvu mu gulu la minofu iyi yomwe ili yofunika kwambiri pochita Reverse Dips bwino.