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 ogwira mtima kwambiri omwe amakhudza kwambiri ma triceps, komanso amakhudza mapewa, chifuwa, ndi kumtunda kwa msana, zomwe zimathandiza kuti thupi likhale lolimba komanso limapangitsa kuti minofu ikhale yabwino. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti achuluke kapena kuchepetsa mphamvu. Kuphatikizira ma triceps muzochita zanu zolimbitsa thupi kumatha kulimbitsa thupi lanu, kuwongolera magwiridwe antchito ena amthupi lapamwamba, komanso kukuthandizani kuti mukhale ndi thupi lodziwika bwino komanso lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Triceps Dip

• Sungani pansi pa benchi ndikukulitsa miyendo yanu patsogolo panu.
• Tsitsani thupi lanu pansi ndi zigono zanu zopindika pamakona a digirii 90, kuonetsetsa kuti msana wanu uli pafupi ndi benchi.
• Mukafika pansi pa kayendetsedwe kake, kanikizani pansi mu benchi kuti muwongole zigongono zanu, ndikukweza thupi lanu kuti libwerere pomwe limayambira.
• Izi zimamaliza kubwereza kamodzi. Pitirizani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mapewa anu akutsika pamene mukutsika ndikukweza thupi lanu.

Izinto zokwenza Triceps Dip

• Kuyimilira kwa Elbow: Pamene mukutsitsa thupi lanu, onetsetsani kuti zigongono zanu zapindika pamtunda wa digirii 90 ndipo zili pafupi ndi thupi lanu. Pewani kutulutsa zigono zanu m'mbali chifukwa izi zitha kuyika mapewa anu movutikira komanso kuchepetsa mphamvu yolimbitsa thupi pa triceps yanu.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Tsitsani thupi lanu mpaka manja anu akumtunda akufanana ndi pansi, kenaka kanikizani mmwamba mpaka manja anu atatambasula. Pewani kubwereza theka chifukwa akhoza kuchepetsa kupita kwanu patsogolo ndikuyambitsa kusamvana kwa minofu.
• Pitirizani

Triceps Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Triceps Dip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Triceps Dip. Komabe, ndikofunikira kuti muyambe ndi mtundu wosinthidwa ngati ndinu oyamba kuti mupewe kuvulala kulikonse. Mutha kuyamba ndikuchita masewera olimbitsa thupi pamaondo anu kapena kugwiritsa ntchito benchi. Onetsetsani kuti mukugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti mulowetse bwino ma triceps. Pamene mukupeza mphamvu, mukhoza kupita patsogolo pang'onopang'ono mpaka kumasewero onse. Ngati simukudziwa za mawonekedwe anu, zingakhale zothandiza kugwira ntchito ndi mphunzitsi kapena wothandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Triceps Dip?

• Kuviika kwa Miyendo Yowongoka: Mwakusiyana uku, mumayika miyendo yanu molunjika patsogolo panu pamene mukuchita kuviika, zomwe zimawonjezera kukana ndikugwira ntchito mwamphamvu kwambiri pa triceps.
• Ma Dips Olemera: Kusiyanaku kumaphatikizapo kuvala chovala cholemera kapena kukhala ndi dumbbell pakati pa miyendo yanu kuti muwonjezere kukana ndikuwonjezera mphamvu ya masewerawo.
• Mapiritsi a mphete: Izi zimachitidwa pa mphete zolimbitsa thupi, zomwe zimafuna kukhazikika komanso zimagwira minofu yambiri kuti ikhazikike, motero kumawonjezera mphamvu ya masewera olimbitsa thupi.
• Kuviika kwa Myendo Umodzi: Kusiyanitsa kumeneku kumaphatikizapo kukweza mwendo umodzi pansi pamene mukuviika, zomwe zimawonjezera mphamvu ndi mphamvu pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Triceps Dip?

• Zophwanya Chigaza: Zochita izi zimakwaniritsa dips za triceps popatula minofu ya triceps, kulola kukhazikika kwamphamvu m'derali.
• Close-grip bench press: Zochitazi zimakwaniritsa ma triceps dips monga momwe amachitira osati ma triceps okha, komanso chifuwa ndi mapewa, kupereka masewera olimbitsa thupi apamwamba.