Triceps Dip
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Overview:
Triceps Dip ke boikoetliso bo bongata bo kaholimo ba 'mele bo lebisang haholo mesifa ea triceps, empa hape e kopanya mahetla, sefuba le mokokotlo. E loketse ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele, e ka etsoa hoo e batlang e le kae kapa kae ka lisebelisoa tse nyane, e leng se etsang hore e be tlatsetso e bonolo ho kemiso efe kapa efe ea ho ikoetlisa. Batho ka bomong ba ka khetha boikoetliso bona kaha bo thusa ho matlafatsa 'mele o ka holimo, ho ntlafatsa molumo oa mesifa, le ho ntlafatsa boemo bo botle.
Table of Contents
Instructions
Step-by-step guide:
- Beha matsoho a hao ka bophara ba mahetla holim'a benche, otlolla maoto ka pel'a hao, 'me u tsamaise torso ea hau pele e le hore e tlohe bencheng' me u tšehetsa boima ba 'mele oa hao ka matsoho.
- Theola 'mele oa hau ka ho koba likhapha tsa hau ho fihlela li theha angle ea 90-degree, ho netefatsa hore mokokotlo oa hau o haufi le benche.
- Sutumelletsa 'mele oa hau morao u sebelisa triceps ho khutlisetsa' mele oa hau sebakeng sa ho qala.
- Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka mahetla a hao fatše le litsoele haufi le 'mele oa hau nakong eohle ea boikoetliso.
Exercise Tips:
- Qoba ho Koalla Liqhomane Tsa Hao: Phoso e tloaelehileng eo batho ba bangata ba e etsang ke ho koala likhahla tsa bona ka holim'a motsamao. Sena se ka lebisa khatellong e sa hlokahaleng le kotsi e ka bang teng. Ho e-na le hoo, boloka ho khumama hanyenyane litsoeneng tsa hau esita le ka holimo ho motsamao.
- Laola Motsamao oa Hao: U se ke ua potlakela ho ikoetlisa. Theola 'me u phahamise 'mele oa hau ka mokhoa o laolehileng. Sena ha se fokotse kotsi ea kotsi feela empa hape se tiisa hore mesifa ea hau e sebetsa ho pholletsa le mokhatlo oohle.
- Boloka 'Mele oa Hao Haufi le Benche: Phoso e' ngoe e tloaelehileng ke ho falla
FAQ
Can beginners do the Triceps Dip?
Ee, ba qalang ba ka etsa boikoetliso ba Triceps Dip. Leha ho le joalo, ke habohlokoa ho qala ka phetolelo e fetotsoeng haeba ba e-s'o be matla ka ho lekaneng ho phahamisa boima ba 'mele eohle ea bona. Ba ka qala ka ho inela bencheng kapa setulong, ba behe maoto fatše ho tlosa boima ba 'mele ea bona. Ha matla a bona a ntse a ntlafala, butle-butle ba ka sebetsa ho fihlela li-dips tse feletseng. Ho bohlokoa hape ho boloka sebopeho se nepahetseng ho qoba kotsi.
What are common variations of the Triceps Dip?
- Li-Dips tse boima: Phetolelong ena, o eketsa boima ba 'mele oa hau, hangata ka ho sebelisa lebanta la boima, ho eketsa matla a boikoetliso.
- Straight Bar Dips: Phapang ena e kenyelletsa ho sebelisa bar e otlolohileng sebakeng sa boikoetliso kapa serapeng sa boikhathollo. U tšoara bar ka matsoho a mabeli 'me u theola' mele oa hau ho fihlela matsoho a hao a le lehlakoreng la 90-degree, ebe o sutumelletsa holimo.
- Ring Dips: Bakeng sa boikoetliso bona, o sebelisa mehele ea gymnastic kapa likhoele tsa TRX. Ho se tsitse ha mehele ho eketsa bothata bo eketsehileng mme ho kenya letsoho la hau ho feta.
- Li-Dips tsa Leoto le le Leng: Phapang ena e kenyelletsa ho phahamisa leoto le le leng fatše ha u ntse u etsa dip, e leng ho eketsang bothata le ho kenya letsoho la mantlha le 'mele o tlase haholoanyane.
What are good complementing exercises for the Triceps Dip?
- Li-Extensions tsa Overhead Triceps li tsoela pele ho arola le ho lebisa mesifa ea triceps, ho matlafatsa matla le mamello e hahiloeng ka Triceps Dips.
- Close-Grip Bench Presses e boetse e lebisa tlhokomelo ho triceps, empa e kenyelletsa sefuba le mahetleng hape, ho fana ka boikoetliso bo pharaletseng haholoanyane bo tšehetsang matla a hlokahalang bakeng sa Triceps Dips.
Related keywords for Triceps Dip:
- Ho ikoetlisa ka Triceps Dip
- Boikoetliso ba 'mele oa Triceps
- Boikoetliso ba ho matlafatsa letsoho ka holimo
- Boikoetliso ba 'mele bakeng sa matsoho
- Mokhoa oa Triceps Dip
- Mokhoa oa ho etsa Triceps Dip
- Triceps Dip bakeng sa ho haha mesifa
- Ho ikoetlisa lapeng bakeng sa triceps
- Boikoetliso ba 'mele o ka holimo oa letsoho
- Triceps Dip foromo le melemo