Triceps Dip

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

Ukuxhumana kwe Triceps Dip

The Triceps Dip ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri minofu ya triceps, komanso amakhudza mapewa, chifuwa, ndi kumbuyo. Yoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, imatha kuchitidwa pafupifupi kulikonse ndi zida zochepa, zomwe zimapangitsa kuti ikhale yowonjezera pazochitika zilizonse zolimbitsa thupi. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amathandizira kulimbitsa thupi, kukulitsa kamvekedwe ka minofu, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Triceps Dip

• Ikani manja anu m'lifupi m'lifupi pa benchi, tambasulani miyendo yanu patsogolo panu, ndi kusuntha torso yanu kutsogolo kotero kuti ichoke pa benchi ndipo mukuthandizira kulemera kwa thupi lanu ndi manja anu.
• Tsitsani thupi lanu poweramitsa zigono zanu mpaka zitapanga ngodya ya digirii 90, kuonetsetsa kuti msana wanu uli pafupi ndi benchi.
• Kanikizani thupi lanu m'mwamba pogwiritsa ntchito triceps kuti mubwezeretse thupi lanu pamalo oyamba.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mapewa anu azikhala pansi ndi zigongono pafupi ndi thupi lanu panthawi yonseyi.

Izinto zokwenza Triceps Dip

• Pewani Kutseka Zigono Zanu: Cholakwika chomwe anthu ambiri amapanga ndikutseka zigono zawo pamwamba pakuyenda. Izi zingayambitse kupsinjika kosafunikira komanso kuvulala komwe kungachitike. M'malo mwake, pitirizani kupindika pang'ono m'zigongono zanu ngakhale pamwamba pa kayendetsedwe kake.
• Yesetsani Kuyenda Kwanu: Musathamangire kuchita masewera olimbitsa thupi. Tsitsani ndi kukweza thupi lanu mwadongosolo. Izi sizingochepetsa chiopsezo chovulazidwa komanso zimatsimikizira kuti minofu yanu ikugwira ntchito panthawi yonseyi.
• Sungani Thupi Lanu Pafupi ndi Benchi: Kulakwitsa kwina kofala ndikusuntha

Triceps Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Triceps Dip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Triceps Dip. Komabe, ndikofunikira kuti tiyambe ndi kusinthidwa ngati sanakhalebe ndi mphamvu zokwanira zokweza thupi lawo lonse. Amatha kuyamba ndi kuviika pa benchi kapena pampando, kuyika mapazi awo pansi kuti achotse kulemera kwa thupi lawo. Pamene mphamvu zawo zikukula, amatha kugwira ntchito pang'onopang'ono kuti azichita ma dips athunthu. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Triceps Dip?

• Ma Dips Olemera: M'bukuli, mumawonjezera kulemera kwa thupi lanu, makamaka pogwiritsa ntchito lamba wolemera, kuti muwonjezere mphamvu ya masewera olimbitsa thupi.
• Ma Dips Owongoka: Kusinthaku kumaphatikizapo kugwiritsa ntchito bala yowongoka kumalo ochitira masewera olimbitsa thupi kapena paki. Mumagwira bala ndi manja onse awiri ndikutsitsa thupi lanu mpaka manja anu ali pamtunda wa digirii 90, kenaka mubwerere mmwamba.
• Dips za mphete: Pazochita izi, mumagwiritsa ntchito mphete zolimbitsa thupi kapena zingwe za TRX. Kusakhazikika kwa mphete kumawonjezera zovuta zina ndipo kumakhudza pachimake chanu.
• Kuviika kwa Myendo Umodzi: Kusiyanitsa kumeneku kumaphatikizapo kukweza mwendo umodzi pansi pamene ukuviika, zomwe zimapangitsa kuti zikhale zovuta komanso zimagwirizanitsa pakati ndi pansi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Triceps Dip?

• Zowonjezera za Triceps Zowonjezera zimapatula ndikuwongolera minofu ya triceps, kukulitsa mphamvu ndi kupirira komwe kumapangidwa kudzera mu Triceps Dips.
• Close-Grip Bench Presses imayang'ananso pa triceps, koma imakhudzanso chifuwa ndi mapewa, kupereka masewera olimbitsa thupi omwe amathandiza mphamvu zofunikira pa Triceps Dips.