Ma Triceps Dips Ndiwo Kusuntha Kwa Thupi Lapamwamba Muyenera Kudziwa ASAP

Zamkati

• Triceps Dips Ubwino ndi Kusiyanasiyana
• Momwe Mungapangire Triceps Dip
• Onaninso za

Zochita zolimbitsa thupi zolimbitsa thupi zitha kukhala zofanana ndi "zosavuta" m'malingaliro anu-koma ma dips a triceps (akuwonetsedwa pano ndi mphunzitsi wa ku NYC Rachel Mariotti) asintha mayanjano amenewo kwamuyaya. Kuchita masewera olimbitsa thupi, osadzitukumula kumeneku kumapangitsa kuti minofu yocheperako ikhale kumbuyo kwanu (ma triceps), atero a Joey Thurman, katswiri wazolimbitsa thupi komanso wazakudya komanso wolemba365 Health and Fitness Hacks Zomwe Zingapulumutse Moyo Wanu.

Triceps Dips Ubwino ndi Kusiyanasiyana

Pankhani ya masewera olimbitsa thupi a triceps, ma dips ndi amodzi mwa abwino kwambiri: Ndipotu kafukufuku wothandizidwa ndi American Council on Exercise anapeza kuti, pakati pa masewera olimbitsa thupi a triceps, ma dips ndi achiwiri pokhapokha kukankhira katatu ndipo pafupifupi kumangiriza. zolakwitsa potengera triceps activation. Popeza mukugwiranso m'chiuno mwanu pansi (m'malo mogona pansi kapena kukhala), muyambitsanso pachimake.

Ngakhale ma triceps anu atha kuyaka, mapewa anu sayenera kukhala: "Onetsetsani kuti nsana wanu uli pafupi momwe mungathere pa benchi kuti musapanikizike," akutero a Thurman. "Kusunthaku kumagwiranso ntchito pachifuwa ndi mapewa, koma sikuyenera kupweteketsa mtima." Ngati izo zitero, yesani masewera olimbitsa thupi kuti mukwaniritse ma triceps anu, monga kutambasula kwa triceps, triceps push-up, kapena machitidwe asanu ndi anayi a triceps.

Kuti triceps dips zikhale zovuta kwambiri, tambasulani miyendo yanu kuti muyende pazidendene-kapena ikani mapazi anu pamalo okwera ngati benchi ina. "Kapena ingosintha nyengo yanu," akutero a Thurman. "Kuchita masewera olimbitsa thupi kumatha kukhala kosiyana kwambiri ndikusintha kwachangu." (Ingowonani izi pang'onopang'ono zoyenda mphamvu zolimbitsa thupi kuti umboni.) Mukufuna misala? Pitani pamalo okokera / kuviika ndikuviika ma triceps ndi thupi lanu lonse.

Momwe Mungapangire Triceps Dip

A. Khalani pa benchi (kapena mpando wokhazikika), manja m'mphepete mozungulira m'chiuno, zala zikuloza kumapazi. Limbikitsani mumikhatho kuti mutambasule mikono, kwezani m'chiuno pa benchi, ndikuyenda kutsogolo kwa mainchesi m'chiuno moyang'anizana ndi benchi.

B. Lembani ndi kugugudiza magoli mmbuyo motsitsa thupi mpaka zigongono zimapanga mawonekedwe a 90-degree.

C. Imani pang'onopang'ono, kenaka tulutsani mpweya ndi kukanikiza m'manja ndikuyerekeza kuyendetsa manja pa benchi kuti mugwire ma triceps ndikuwongola manja kuti mubwerere pomwe mukuyambira.

Chitani 10 mpaka 15 kubwereza. Yesani maseti atatu.

Malangizo a Fomu ya Triceps Dips

• Mukamatsitsa, bwezerani masamba amapewa kuti asawakhudze mtsogolo.
• Pewani kutsitsa thupi lanu pansi kwambiri. Chepetsani kusuntha ngati kuli kowawa.
• Imani kaye kumtunda kwa rep aliyense kuti musinthe ma triceps anu.

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