TRICEP DIPS (CHAIR)
I-Tricep dips umsebenzi wasekhaya osebenza kahle kakhulu ongashukumisa ngamandla i-triceps ngesihlalo nje.
I-tricep dips (eyaziwa nangokuthi i-bench dips) umsebenzi oqinisa i-triceps ngokusebenzisa isisindo somzimba wakho ukugoba nokwelula izingalo zakho ngenkathi ubambe unqenqema lwesihlalo noma ibhentshi. Uma kuqhathaniswa namadiphu ajwayelekile kumabha ahambisanayo, avumela ukukhuthazwa okuqondiwe okwengeziwe ngemuva kwezingalo (ama-triceps) futhi abe nenzuzo yokuthi asebenzeke noma yikuphi. Ungakwazi ukulungisa kalula ubunzima ngokushintsha indawo yakho yomlenze, ukwenze umsebenzi obalulekile wawo wonke umuntu kusukela kwabaqalayo ukuya kwabaphakamisayo abathuthukile.
- Imisipha eyinhloko
- I-Triceps brachii
- Imisipha esekelayo
- I-Anterior Deltoid · Pectoralis Major
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Push eqondile
Ngingasebenzisani uma ngingenaso isitulo?
Noma iyiphi ifenisha eqinile, enganyakazi yobude obufanele, njengohlaka lombhede, usofa, noma itafula eliqinile, izosebenza.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Bamba isitulo futhi ulungiselele
Hlala emaphethelweni esihlalo esizinzile noma ibhentshi futhi ubambe amakhona ngezandla zombili. Shifta izinqulu zakho phambili esihlalweni.
- 2
Misa imilenze yakho
Goba amadolo akho (osaqalayo) noma welule imilenze yakho iqonde phambili (phambili), usekele isisindo sakho ezithendeni zakho.
- 3
Yehla kancane
Yehlisa umzimba wakho uqonde phezulu ngenkathi ugcine izindololwane zakho zibheke emuva. Yehla kuze kube yilapho izindololwane zakho zifinyelela cishe i-engeli engu-90-degree.
- 4
Phusha phezulu ngamandla
Sebenzisa amandla e-triceps yakho ukuze welule izingalo zakho bese ubuyela endaweni yokuqala. Cindezela ama-triceps akho phezulu.
BENCH DIP SAFETY
Ifomu Elifanele Lokuvikela Amahlombe
Isici esibaluleke kakhulu ku-tricep dips ukugcina umzimba wakho useduze nesihlalo. Umhlane wakho nezinqulu kufanele zihambe ziqonde, zicishe zidle unqenqema lwesihlalo, ukuze unciphise ukucindezela kwangaphambili emalungeni ehlombe. Uma umzimba wakho ukhukhuleka uye phambili, ubeka umthwalo omningi ngaphambili kwamahlombe, okungaholela ekulimaleni.
Ukwengeza, gcina izindololwane zakho zibheke emuva ngqo kunokuphumela ezinhlangothini ukuze uthole ukuhlukaniswa okungcono kwe-triceps. Sebenzisa kuphela ububanzi bokunyakaza okuvumela ukuguquguquka kwehlombe lakho. Ukugxila ekufinyezweni okunembayo kuphephe kakhulu futhi kusebenza kahle kakhulu kunokwehla ujule kakhulu.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Tricep Dips (Isihlalo) iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-triceps brachii ikhiqiza ukunyakaza kuyilapho i-deltoid yangaphambili · i-pectoralis enkulu isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Tricep Dips (Isihlalo) kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Eqhela esihlalweni
- Lokho okubonayo
- Izinqe ziqhela kude nesihlalo ngesikhathi sokwehla.
- Imbangela engaba khona
- Ukungabi namandla kwengalo, ukuzama ukuguqula isisindo emilenzeni.
- Indlela yokulungisa
- Gcina umhlane wakho usondele ngokwanele ukuze uthinte isitulo futhi ugxile ekunyakazeni okuqondile.
Enyakazisa amahlombe
- Lokho okubonayo
- Intamo iba mfishane futhi amahlombe akhuphukele ezindlebeni.
- Imbangela engaba khona
- Ubuthakathaka ku-scapular depressors.
- Indlela yokulungisa
- Phusha amahlombe akho phansi ngaphambi kokuthi uqale futhi ugcine lokho kungezwani kulo lonke isethi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Bent-Knee Dips
Gcoba amadolo akho kuma-degree angu-90 bese ubeka izinyawo zakho phansi ukuze unciphise isisindo, ekahle kwabaqalayo.
I-Weighted Bench Dips
Beka ipuleti lesisindo noma i-dumbbell emathangeni akho ukwandisa ukumelana.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ama-tricep dip ayisihluthulelo sokwakha izingalo eziqinile. Qinisekisa njalo ukuzinza kwesihlalo sakho ngaphambi kokuqala.
Imvamisa
2-3 izikhathi ngesonto
Sebenzisa njengesisekelo sokujima sasekhaya noma isiphetho sejimu.
Ivolumu
3 amasethi we-12-20 reps
Njengokuzivocavoca kwesisindo somzimba, hlose ukulinganisa okuphezulu ukuze wakhe ukukhuthazela kwemisipha.
- Uma unqenqema lwesitulo lulimaza izihlakala zakho, zama ukubamba ama-dumbbell phansi esikhundleni salokho.
- Zehlise ngaphezu kwamasekhondi angu-2-3 ukuze uzwe i-triceps inwebeka.
- Adonse umoya usendleleni eya phansi bese awukhiphe njengoba uphushela phezulu.
Imibuzo evame ukubuzwa
Ingabe kufanele ngikhiye ngokuphelele izindololwane zami?
Yebo, ukwelula izingalo zakho ngokugcwele phezulu kusiza ukufeza ukufinyela okuphezulu kwe-triceps, kodwa gwema ukunqamula amalunga.
