Momwe Mungapangire Ma Dips Apampando

Zamkati

• Kodi dip dip ndi chiyani?
• Kodi chidindo cha mpando chimagwira ntchito yamtundu wanji?
• Momwe mungapangire mpando
• Malangizo a mawonekedwe oyenera
• Zosintha
• Kwa oyamba kumene
• Kupita patsogolo kwambiri
• Benchi kuviika
• Ngati muli ndi pakati
• Ndani sayenera kuchita zipsera pampando?
• Zochita zina zogwiritsira ntchito minofu imeneyi
• Kusuntha kwa Triangle
• Dumbbell tricep zovuta
• Kutambasuka kwa triceps
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi dip dip ndi chiyani?

Mukuyang'ana kuti mukhale okhazikika popanda olowa nawo masewera olimbitsa thupi kapena zida zilizonse zokwera mtengo? Zochita zolimbitsa thupi, monga mipando yamipando, ndizosavuta, zothandiza, komanso zosavuta kuziphatikiza pazomwe mumachita.

Kuphatika kwa mipando kumayang'ana minofu kumbuyo kwa mikono yakumtunda. Pomwe ma biceps omwe ali kutsogolo amatenga chidwi, mudzafunika kuyang'ana pa mkono wonse kuti mukhale ndi mphamvu komanso kamvekedwe kake.

Koposa zonse? Anthu ambiri amatha kupanga mipando yamipando kunyumba kwawo. Muthanso kuthana ndi vutoli poyesa zosintha zosiyanasiyana.

Pitirizani kuwerenga kuti mudziwe momwe mungapangire mpando, ndi minofu iti yomwe ntchitoyi imagwira ntchito, ndi zina zomwe mungachite kuti mugwiritse ntchito minofu yomweyi.

Kodi chidindo cha mpando chimagwira ntchito yamtundu wanji?

Mavi apampando amatchedwanso ma tricep dips chifukwa amagwiritsa ntchito minofu ya tricep kumbuyo kwa mikono yakumtunda. M'malo mwake, akatswiri ena amafotokoza kuti mipando yamipando ndiyo gawo logwira ntchito kwambiri pamtunduwu.

Ma triceps ndiofunikira pakuyenda tsiku ndi tsiku komwe kumaphatikizapo kutambasula chigongono ndi mkono. Mumazigwiritsa ntchito mukakweza zinthu monga matumba ogulitsira kapena mukapeza zinthu zomwe zili pamwamba. Minofuyi imathandizanso kuti pakhale bata limodzi.

Kuphatika kwa mipando kumathandizanso:

• Pectoralis wamkulu. Awa ndiwo minyewa yayikulu pachifuwa chapamwamba ndipo nthawi zambiri imangotchedwa "ma pecs."
• Trapezius. Minofu yamitunduyi imachokera m'khosi mpaka paphewa mpaka kumbuyo.
• Serratus anterior. Minofuyi ili pamwamba pa nthiti zisanu ndi zitatu kapena zisanu ndi zinayi zakumtunda.

Momwe mungapangire mpando

Kuti muyesetse izi kunyumba, choyamba muyenera kupeza mpando wolimba kapena benchi. Masitepe kapena malo ena okwezeka okhazikika amathanso kugwira ntchito muzitsulo.

1. Khalani pampando wanu kapena benchi mikono yanu ili mbali yanu ndi mapazi anu atagwa pansi, ndikulumikiza mtunda patali.
2. Ikani manja anu kuti manja anu akhale pansi m'chiuno mwanu.Zala zanu ziyenera kugwira kutsogolo kwa mpando.
3. Chotsani torso yanu pampando ndikutambasula manja anu. Matako anu amayenera kuyandama pansi ndipo mawondo anu akuyenera kupindika. Zidendene zanu ziyenera kukhudza pansi mainchesi angapo patsogolo pa mawondo anu.
4. Pumirani momwe mumatsitsira pang'onopang'ono thupi lanu, kumangoyang'ana pazitsulo mpaka aliyense atakhala ndi digiri ya 90 degree.
5. Pumirani pamene mukukankhira kumalo anu oyambira ndi mikono yanu yokwanira.

Malizitsani zochitikazo nthawi 10 kapena 15 pagulu lanu loyamba. Kenako malizitsani seti ina. Mutha kugwira ntchito mpaka kubwereza mobwerezabwereza kapena magulu a zochitikazi mukamalimbikitsidwa.

Malangizo a mawonekedwe oyenera

• Onetsetsani kuti zigongono zanu zikuyang'ana kumbuyo kwanu poyerekeza ndi kuziwaza panja.
• Pewani kugwedeza mapewa anu - musasunge nawo mbali pakhosi lanu.
• Lonjezerani kuvuta kwa ntchitoyi powongola miyendo yanu ndikuyika zidendene zanu pansi m'malo mwendo wonse.

Zosintha

Kwa oyamba kumene

Ngati ndinu oyamba kumene, yesani izi pampando womwe uli ndi mikono. Kusiyanitsa ndikuti manja anu amakhala pampando mikono m'malo mokhala pampando. Mwanjira iyi, simusowa zoyenda zingapo kuti mugwiritse ntchito ma triceps.

Kupita patsogolo kwambiri

Ochita masewera olimbitsa thupi kwambiri angafune kutenga benchi kapena mpando kuchokera mu equation kwathunthu. Kuviika pamitengo yothinana kumatha kuchitidwa pazitsulo zofananira kumalo anu ochitira masewera olimbitsa thupi kapena pabwalo lamasewera.

Mumakweza thupi lanu lonse ndikutambasula manja anu ndikumayendetsa miyendo yanu pansi, akakolo atadutsa. Chepetsani thupi lanu mpaka zigongono zanu zitafika pamadigiri 90 musanabwerere pomwe mumayambira.

Benchi kuviika

Komanso, lingalirani kugwiritsa ntchito mabenchi awiri kuti muchite zomwe zimatchedwa benchi. Yambani ndi kusanjikiza thupi lanu pamabenchi awiri ndi mapazi anu pa umodzi ndi manja anu pa inayo. Matako anu adzamira pakatikati pawo.

Chepetsani thupi lanu ndi manja anu mpaka zigongono zanu zitafika pamadigiri 90. Kankhirani kumalo anu oyambira.

Ngati muli ndi pakati

Ngati muli ndi pakati, yesetsani kupanga ma tricep dips pansi. Yambani kukhala pansi ndikugwada pansi ndi mapazi anu pansi. Sungani manja anu kuti mukwaniritse pansi kumbuyo kwanu - zala zakoloza kuloza thupi lanu - ndi zigongono zanu zikuloza chakumbuyo.

Kankhirani ndi manja anu mpaka matako anu atakhala pansi. Kenako pang'onopang'ono tsitsani zonse mukusunga matako anu pansi.

Ndani sayenera kuchita zipsera pampando?

Mavi apampando amakhala otetezeka kwa anthu ambiri chifukwa amatsanzira kuyenda kwa minofu ya tsiku ndi tsiku. Lankhulani ndi dokotala ngati mudapwetekedwa m'mapewa m'mbuyomu, chifukwa kusunthaku kumatha kupsinjika paphewa lakunja.

Anthu omwe alibe kusinthasintha m'mapewa awo angafunenso kusamala ndi izi.

Osatsimikiza ngati mukusinthasintha paphewa? Yesani kuyimirira kutsogolo kwa kalilole ndi mikono yanu m'mbali mwanu. Kwezani dzanja lanu lamanja pamutu panu ndikugwadira chigongono kuti muike dzanja lanu kumbuyo kwanu - tsamba lamapewa lamanja.

Sungani dzanja lanu lamanzere kumbuyo kwanu kumapewa anu akumanja. Ngati manja anu atalikirana ndi dzanja, mwina simungakhale osinthasintha moyenera.

Werengani nkhaniyi kuti mupeze njira zothanirana ndi phewa ndikukulitsa kusinthasintha.

Zochita zina zogwiritsira ntchito minofu imeneyi

Kuphatika kwa mipando ndi kusintha kwawo si machitidwe okhawo omwe amalunjika kumtunda. Pali zina zomwe mungayesere kunyumba popanda zida zochepa kapena opanda zofunikira.

Kusuntha kwa Triangle

Yambani pamalo omata ndi manja anu pansi panu, zala zanu zazikulu ndi zala zanu zimapanga kansalu kopanda kanthu. Lembani mukamatsitsa thupi lanu, ndikusunthira zigongono zanu pamtunda wa digirii 45. Tumizani ku malo anu oyamba. Chitani zobwereza 10 mpaka 15.

Dumbbell tricep zovuta

Imani pamalo omangirira ndi phazi lanu lakumanja patsogolo ndipo msana wanu usalowerere mbali koma pafupifupi kufanana pansi. Gwirani cholumikizira kudzanja lanu lamanzere - mkono wanu uyenera kukhala pafupi ndi thupi lanu.

Limbikitsani pamene mukugwedeza dzanja lanu pang'onopang'ono mutagwira mkono wanu wapamwamba. Exhale pamene mukukankhira kumbuyo komwe mumayambira. Chitani zobwereza 10 mpaka 15 ndikubwereza mbali inayo.

Yambani ndi kulemera kopepuka ndipo yesetsani kuchita zina kuti mupewe kuvulala. Mutha kuganiziranso zogula chosinthira chosinthika chomwe chimakupatsani mwayi wosintha kulemera kwanu mukamapita patsogolo.

Kutambasuka kwa triceps

Imani ndi mapazi anu m'chiuno patali. Tengani cholumikizira ndi manja onse awiri akugwira kumtunda kwa kulemera kwake pansi. Bweretsani kulemera kwake kumbuyo kwanu pang'ono.

Ndi chingwe chaching'ono kumbuyo kwanu ndi mawondo anu atapindika, pang'onopang'ono muchepetseni kulemera kwanu mukamakoka mpweya. Imani mukafika pamakona a 90 digiri ndi chigongono. Kenako tulutsani mpweya pamene mukubwerera komwe mumayambira. Chitani zobwereza 10 mpaka 15. Nayi kanema wosunthira.

Onani zina zisanu ndi zitatu zolimbitsa thupi kuti muchepetse minofu iliyonse m'manja mwanu.

Tengera kwina

Osataya mtima ngati madipiti amipando amayamba kuvuta poyamba. Kusagwirizana ndichinsinsi.

Akatswiri amati kuchita magawo awiri osunthira ngati zipsera zamipando ndi maphunziro ena amphamvu sabata iliyonse. Kupanda kutero, yesetsani kuti thupi lanu lonse likhale lolimba polowa mu mphindi 150 zolimbitsa thupi kapena mphindi 75 zolimbitsa thupi.

Werengani zambiri zamomwe mungapezere malire pakati pa zolimbitsa thupi ndi kuphunzitsa mphamvu pano.