Weighted Bench Dip

• 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 Weighted Bench Dip

The Weighted Bench Dip ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri ma triceps, komanso akugwira mapewa, chifuwa, ndi minofu yakumbuyo. Ndioyenera kwa anthu apakati mpaka apamwamba kwambiri omwe akufuna kuwonjezera mphamvu za thupi komanso kutanthauzira kwa minofu. Powonjezera kulemera, masewerowa amapereka kusiyana kwakukulu kwa kuviika kwa benchi, kulimbikitsa kukula kwa minofu, kupititsa patsogolo kupirira, ndi kupititsa patsogolo thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Bench Dip

• Mosamala sunthani chiuno chanu kutsogolo kuchokera pa benchi, kuthandizira kulemera kwanu ndi manja anu, sungani mapazi anu pansi ndipo mawondo anu akuwerama pamtunda wa 90-degree.
• Chepetsani thupi lanu pang'onopang'ono popinda zigongono zanu mpaka zitapanga ngodya ya digirii 90, kuonetsetsa kuti msana wanu uli pafupi ndi benchi.
• Limbikitsani thupi lanu mmbuyo pogwiritsa ntchito manja anu mpaka atatambasula, kuonetsetsa kuti m'chiuno mwanu mwakwezedwa ndipo simukugwiritsa ntchito miyendo yanu kukankhira mmwamba.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, kuonetsetsa kuti mukuwongolera komanso mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Weighted Bench Dip

• Mayendedwe Oyendetsedwa: Pamene mukutsitsa thupi lanu, chitani pang'onopang'ono komanso mwadongosolo. Pewani kuthamangira kusuntha chifukwa izi zingayambitse kupsinjika kosayenera pa mapewa anu ndi zigongono. Zigono zanu ziyenera kupindika pafupifupi madigiri 90 pansi pakuyenda.
• Sungani Thupi Lapafupi ndi Benchi: Cholakwika chofala ndikusuntha torso kutali kwambiri ndi benchi yomwe imayika mapewa owonjezera. Yesetsani kusunga msana wanu pafupi ndi benchi panthawi yonseyi kuti muchepetse chiopsezo chovulala.
• Gwiritsani Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito kulemera kowonjezera pamasewerowa, onetsetsani kuti ndi ndalama

Weighted Bench Dip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Bench Dip?

Ma Weighted Bench Dips amatha kukhala ovuta kwa oyamba kumene chifukwa cha mphamvu zomwe zimafunikira kuti akweze ndikuchepetsa thupi lawo, osasiyanso kulemera kowonjezera. Akulangizidwa kuti oyamba kumene ayambe ndi Bench Dips nthawi zonse kapena Assisted Dips kuti apange mphamvu zawo ndi mawonekedwe asanayambe kupita ku Weighted Bench Dips. Ndikofunika nthawi zonse kuwonetsetsa mawonekedwe oyenera kuti mupewe kuvulala. Ngati ndinu oyamba, zingakhale zothandiza kugwira ntchito ndi mphunzitsi kapena mnzanu wodziwa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Bench Dip?

• Bench Dip yokhala ndi Mapazi Okwezeka: Iyi ndi njira yovuta kwambiri ya benchi, pomwe mapazi anu amayikidwa pa benchi ina kapena nsanja yokwezeka, ndikuwonjezera kukana ndi kulimba.
• The Single Bench Dip: Kusinthaku kumachitika ndi manja ndi mapazi onse pa benchi imodzi, ndikupangitsa kuti ikhale njira yabwino yoyambira.
• The Weighted Plate Bench Dip: Kusiyanaku kumaphatikizapo kuyika mbale yolemera pamphumi panu kuti muwonjezere kukana ndikutsutsa minofu yanu patsogolo.
• The Ring Dips: Mtundu wapamwambawu umapangidwa pa mphete zochitira masewera olimbitsa thupi, zomwe zimafuna mphamvu zambiri, kukhazikika, komanso kulumikizana.

Izinto zokufunda ezishisa ezivumelekile Weighted Bench Dip?

• Close-Grip Bench Press: Zochita izi zimakwaniritsa Weighted Bench Dips poyang'ana ma triceps ndi minofu ya pachifuwa kuchokera kumbali ina, zomwe zingathandize kuonjezera mphamvu zanu ndi kukhazikika pamene mukuchita dips.
• Push-ups: Mapush-ups amagwira ntchito mofanana ndi magulu a minofu monga Weighted Bench Dips - triceps, mapewa, ndi chifuwa - koma kuchokera kumbali ina, kupereka masewera olimbitsa thupi komanso kuonetsetsa kuti minofu ikule bwino.