Zigongono zovina

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

Ukuxhumana kwe Zigongono zovina

Ma dips a Elbow ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, mapewa, ndi chifuwa, zomwe zimapangitsa kukhala njira yabwino kwambiri kwa anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda. Zochita izi ndizoyenera pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu aliyense. Anthu angafune kuphatikiza ma dips a m'zigongono muzochita zawo zolimbitsa thupi kuti awonjezere kamvekedwe ka minofu, kulimbitsa thupi lapamwamba, ndikuwonjezera kulimba kwa magwiridwe antchito a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zigongono zovina

• Sunthani thupi lanu kutsogolo mokwanira kuti kumbuyo kwanu kuthetse m'mphepete mwa benchi kapena mpando.
• Kusunga mapazi anu motalikirana m'lifupi ndikukhazikika pansi, pindani zigongono zanu kuti mutsitse thupi lanu pansi.
• Zigongono zanu zikafika pa ngodya ya digirii 90, dzitsitsireni m'malo pomwe mukuyambira ndikuwongola zigongono zanu, kuonetsetsa kuti thupi lanu lili pafupi ndi benchi.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso pachimake chanu chikugwira ntchito yonseyi.

Izinto zokwenza Zigongono zovina

• Mayendedwe Oyendetsedwa: Tsitsani thupi lanu pansi mpaka zigongono zanu zipanga ngodya ya digirii 90. Onetsetsani kuti mayendedwe anu akuchedwa ndi kulamulidwa. Pewani kuthamangira masewera olimbitsa thupi chifukwa izi zingayambitse mawonekedwe osayenera komanso chiopsezo chovulala.
• Phatikizani Core Yanu: Pamene mukuviika, phatikizani minofu yanu yayikulu kuti mukhale okhazikika komanso okhazikika. Izi zidzakuthandizaninso kuteteza msana wanu ku zovuta.
• Sungani Zigono Pafupi: Cholakwika chomwe muyenera kupewa ndikutulutsa zigongono zanu. Asungeni pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi kuti muwonetsetse kuti mukulunjika ku minofu yoyenera ndikupewa kupsinjika kwa mapewa osafunikira.
• Samalani Mapewa Anu:

Zigongono zovina Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zigongono zovina?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a dips, koma ayenera kuyamba ndi kusinthidwa kapena kugwiritsa ntchito chithandizo mpaka atakhala ndi mphamvu. Ntchitoyi imayang'ana makamaka pa triceps komanso imagwira mapewa ndi chifuwa. Ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati oyamba akuwona kuti ndizovuta kwambiri, atha kuyamba ndi ma dips a benchi kapena makina othandizira ma dips asanayambe kupita ku dips zovuta kwambiri. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zigongono zovina?

• Parallel Bar Elbow Dips: Pakusiyana uku, mumagwiritsa ntchito mipiringidzo yofananira kapena mipiringidzo yoviika, kutsitsa thupi lanu mpaka manja anu ali pamtunda wa digirii 90 ndikukankhira mmwamba.
• Mapiritsi a Elbow Dips: Kusinthaku kumafuna mphete zolimbitsa thupi, zomwe zimawonjezera kusakhazikika komanso kumapangitsa pachimake mwamphamvu kwambiri.
• Mapiritsi a Elbow Dips: Pa kusiyana kumeneku, mumawonjezera kulemera kwa thupi lanu pogwiritsa ntchito lamba wolemera kapena chovala cholemera kuti muwonjezere mphamvu ya masewerawo.
• Dips Single Arm Elbow Dips: Kusintha kwapamwamba kumeneku kumaphatikizapo kuviika pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zimawonjezera zovuta komanso zimapangitsa kuti pakhale pakati.

Izinto zokufunda ezishisa ezivumelekile Zigongono zovina?

• Tricep Kickbacks: Izi zimayang'ana ma triceps mwachindunji, monga kuviika kwa chigongono, ndikuthandizira kudzipatula ndi kulimbikitsa gulu la minofu iyi, kupititsa patsogolo ubwino wa ma dips.
• Mapulani: Ngakhale kuti izi ndizochita masewera olimbitsa thupi, zimagwiritsanso ntchito minofu ya mkono ndi mapewa, kupereka masewera olimbitsa thupi omwe amathandizira mphamvu ndi kukhazikika komwe kumapezeka kuchokera ku mapiko a chigongono.