Triceps Dips sune Motsi na Sama-jiki yakamata ku Jagora ASAP

Wadatacce

• Triceps Dips Amfanin da Bambance -bambancen
• Yadda ake yin Triceps Dip
• Bita don

Ayyukan motsa jiki na iya zama daidai da "sauki" a cikin tunanin ku-amma triceps dips (wanda mai horar da NYC Rachel Mariotti ya nuna) zai canza wannan ƙungiyar har abada. Wannan al'ada, motsa jiki mara girman kai yana sanya tarin buƙatu akan waɗancan ƙananan tsokoki a bayan manyan hannayenku (triceps), in ji Joey Thurman, masanin motsa jiki da abinci mai gina jiki kuma marubucin365 Hacking Health and Fitness Hacks Wanda Zai Iya Ceto Rayuwarku.

Triceps Dips Amfanin da Bambance -bambancen

Idan ya zo ga motsa jiki na triceps, dips na ɗaya daga cikin mafi kyau: A gaskiya ma, wani binciken da Majalisar Amirka ta dauki nauyin gudanar da motsa jiki ya gano cewa, a cikin mafi yawan motsa jiki na triceps, dips ne na biyu kawai zuwa triangle tura-ups kuma kawai game da ƙulla tare da. kickbacks dangane da kunna triceps. Tun da ku ma kuna riƙe da kwatangwalo daga ƙasa (maimakon kwance a ƙasa ko zaune), za ku kuma kunna zuciyar ku.

Yayin da triceps ɗin ku na iya ƙonewa, kada kafadunku su kasance: "Tabbatar ku ajiye baya kamar yadda za ku iya zuwa benci don kada ku damu da kafadu," in ji Thurman. "Wannan yunƙurin zai yi aiki da kirjin ku da kafadun ku, amma bai kamata ya haifar da ciwo ba." Idan ya yi, gwada wani motsa jiki don ƙaddamar da triceps, kamar tsawo na triceps, triceps tura-up, ko waɗannan motsa jiki na triceps tara.

Don yin dips triceps har ma da ƙalubale, shimfiɗa ƙafafunku don ku daidaita kan dugadugan ku-ko ma sanya ƙafafunku a kan wani wuri mai tsayi kamar wani benci. "Ko kuma kawai canza lokacin ku," in ji Thurman. "Motsa jiki na iya jin daban daban tare da canje -canje cikin sauri." (Kawai duba wannan jinkirin motsa jiki ƙarfin horo don hujja.) Kuna son yin hauka? Shugaban kan tashar jan hankali/tsoma baki kuma yi tsinken triceps tare da dukkan nauyin jikin ku.

Yadda ake yin Triceps Dip

A. Zauna a kan benci (ko kujera tsayayye), tare da hannaye a gefen kusa da kwatangwalo, yatsunsu suna nuni zuwa ƙafafu. Latsa cikin tafin hannu don miƙa makamai, ɗaga kwatangwalo daga benci, da tafiya ƙafa gaba zuwa inci kaɗan don haka kwatangwalo yana gaban benci.

B. Shaƙa da lanƙwasa gwiwar hannu kai tsaye zuwa ƙasa ƙasa har sai gwiwar hannu ta zama kusurwar digiri 90.

C. Dakata, sannan fitar da numfashi kuma danna cikin tafin hannu da tunanin hannayen hannu ta cikin benci don yin triceps da daidaita hannaye don komawa matsayin farawa.

Yi maimaita 10 zuwa 15. Gwada saiti 3.

Tips Form Tips Dips

• Yayin da kuke ƙasa, ja da kafada don hana su yin gaba.
• Ka guji runtse jikinka da ƙasa sosai. Rage kewayon motsi idan yana da zafi.
• Dakata a saman kowane wakili kuma da gaske kuna yin kwangilar triceps.

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