TRICEP DIPS (CHAIR)
Tricep dips wani ingantaccen motsa jiki ne na gida wanda zai iya ƙarfafa triceps tare da kujera kawai
Tricep dips (wanda aka fi sani da bench dips) motsa jiki ne wanda ke ƙarfafa triceps ta hanyar amfani da nauyin jikin ku don lanƙwasa da kuma mika hannuwanku yayin riƙe gefen kujera ko benci. Idan aka kwatanta da daidaitattun dips akan sanduna masu kama da juna, suna ba da izinin ƙarin haɓakawa na baya na makamai (triceps) kuma suna da fa'idar kasancewa a ko'ina. Kuna iya daidaita wahala cikin sauƙi ta hanyar canza matsayin ƙafarku, yin hakan motsa jiki mai mahimmanci ga kowa da kowa tun daga masu farawa zuwa masu ɗaukan ci gaba.
- Tsokoki na farko
- Triceps brachii
- Tsokoki na ƙari
- Anterior Deltoid · Pectoralis Major
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Tura A tsaye
Me zan iya amfani dashi idan ba ni da kujera?
Duk wani ɗaki mai ƙarfi, mara motsi na tsayin da ya dace, kamar firam ɗin gado, kujera, ko tebur mai ƙarfi, zai yi aiki.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Riko kujera ya shirya
Zauna a gefen tsayayyiyar kujera ko benci kuma ka riƙe sasanninta da hannaye biyu. Juya kwankwason ku gaba daga kan kujera.
- 2
Sanya kafafunku
Ko dai lankwasa gwiwoyinku (mafari) ko mika kafafunku madaidaiciya gaba (ci gaba), tallafawa nauyin ku akan diddige ku.
- 3
Saukowa a hankali
Rage jikinku a tsaye yayin da kuke nuna magincinku a baya. Sauka har sai gwiwar hannu ta kai kusan kusurwar digiri 90.
- 4
Tura sama da karfi
Yi amfani da ƙarfin triceps ɗin ku don mika hannuwanku kuma ku koma wurin farawa. Matse triceps ɗin ku a saman.
BENCH DIP SAFETY
Form da Ya dace don Kariyar Kafada
Abu mafi mahimmanci a cikin tricep dips shine kiyaye jikin ku kusa da kujera. Ya kamata baya da hips su motsa a tsaye, kusan suna kiwo gefen kujera, don rage matsa lamba na gaba akan haɗin gwiwa na kafada. Idan jikinka ya yi gaba, yana sanya kaya mai yawa a gaban kafadu, wanda zai iya haifar da rauni.
Bugu da ƙari, ci gaba da nuna gwiwar gwiwar ku kai tsaye a baya maimakon fiddawa zuwa tarnaƙi don mafi kyawun keɓewar triceps. Yi amfani da kewayon motsi wanda sassaucin kafada ya ba da damar. Mayar da hankali kan ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙanƙara ya fi aminci da inganci fiye da saukowa mai zurfi.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Tricep Dips (Kujerar) mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike triceps brachii yana haifar da motsi yayin da na gaba deltoid · pectoralis babba ke goyan bayan jeri ɗaya daga maimaitawar farko zuwa na ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Tricep Dips (Kujera) kawai bayan kowane maimaitawa ya bi hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Fitowa yayi daga kujera
- Abin da kake gani
- Kwangilar ta yi nisa da kujera yayin da ake saukowa.
- Dalili mai yiwuwa
- Rashin ƙarfin hannu, ƙoƙari na hankali don matsawa nauyi zuwa ƙafafu.
- Yadda ake gyarawa
- Tsaya baya kusa don taɓa kujera kuma ku mai da hankali kan motsi a tsaye.
Shrugging kafadu
- Abin da kake gani
- Wuyan yana raguwa kuma kafadu sun tashi zuwa kunnuwa.
- Dalili mai yiwuwa
- Rauni a cikin scapular depressors.
- Yadda ake gyarawa
- Tura kafadun ku a hankali kafin ku fara kuma ku kula da wannan tashin hankali a cikin saitin.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Bent-Knee Dips
Lanƙwasa gwiwoyi a digiri 90 kuma sanya ƙafafunku a kwance a ƙasa don rage nauyin nauyi, manufa ga masu farawa.
Dips mai nauyi
Sanya farantin nauyi ko dumbbell akan cinyoyin ku don ƙara juriya.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Tricep dips mabuɗin don gina m makamai. Koyaushe tabbatar da kwanciyar hankalin ku kafin farawa.
Yawanci
Sau 2-3 a mako
Yi amfani da kayan aikin motsa jiki na gida ko madaidaicin motsa jiki.
Ƙarar
3 sets na 12-20 reps
A matsayin motsa jiki mai nauyin jiki, yi niyya don samun mafi girman jeri don gina juriyar tsoka.
- Idan gefen kujera yana cutar da wuyan hannu, gwada kama dumbbells a ƙasa maimakon.
- Rage kanku sama da daƙiƙa 2-3 don jin shimfiɗar triceps.
- Yi numfashi a kan hanyar ƙasa kuma ku fitar da numfashi yayin da kuke turawa sama.
Tambayoyin da ake yawan yi
Shin zan iya kulle gwiwar hannu na gaba daya?
Ee, ƙaddamar da hannunka gabaɗaya a saman yana taimakawa cimma matsakaicin ƙanƙancewar triceps, amma kauce wa ƙulla haɗin gwiwa.
