Uyenza njani i-Bench Dips ngendlela eyiyo

Umxholo

• Yintoni inqaku?
• Yahlula njani ibhentshi yahlukile kwidiphu eqhelekileyo?
• Wenza njani?
• Ungayongeza njani le nto kwinkqubo yakho?
• Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?
• Awuyi phantsi ngokwaneleyo
• Uqaqambisa iingqiniba zakho
• Uya phantsi kakhulu
• Uhamba ngokukhawuleza okukhulu
• Ungongeza ubunzima?
• Luluphi umahluko onokuzama lona?
• Dibanisa ibhentshi enqamlezileyo
• Ukuguqula isitulo sedip
• Zeziphi ezinye iindlela onokuzama ngazo?
• Umatshini wokudibanisa oncedisiweyo
• Umatshini wokushicilela weBench
• Umgca wezantsi

Ufuna iingalo ezomeleleyo? Ukuntywila kwibhentshi kunokuba yimpendulo yakho.

Nangona lo mzimba wokuzilolonga ujolise ikakhulu kwi-triceps, ikwabetha esifubeni kunye ne-anto deltoid, okanye indawo engaphambili yegxalaba lakho.

Ifuna kuphela umphezulu ophakamileyo- njengebhentshi, inyathelo, okanye isiteji- kwaye isebenza kuwo onke amanqanaba omzimba.

Yintoni inqaku?

Ukucwiliswa kwebhentshi kunokuqinisa izihlunu kwii-triceps zakho, esifubeni nasemagxeni.

Kananjalo kulula ukulinganisa. Nokuba ufuna ukunciphisa uxinzelelo okanye uthathe umceli mngeni ongaphezulu, iidiphu zebhentshi linyathelo elihambelanayo lokongeza kwinkqubo yakho.

Enye ibhonasi? Awuyi kufuna naziphi na izixhobo ezongezelelweyo - nje umphezulu ophakamileyo.

Yahlula njani ibhentshi yahlukile kwidiphu eqhelekileyo?

Xa usenza idiphu yebhentshi, uya kusebenzisa nje loo nto - ibhentshi - ukudipha unyawo lwakho phantsi.

Ngokudipha rhoqo, uya kuphakamisa ubunzima bomzimba wakho opheleleyo kwiibhola ezimbini ezifanayo ukugqibezela intshukumo.

Ukudipha rhoqo kukuqhubekeka kwediphu, njengoko kufuna amandla angaphezulu ukugqiba.

Wenza njani?

Landela la manyathelo ukwenza i-dip dip kwi-form efanelekileyo:

1. Hlala phantsi ebhentshini, izandla ecaleni kwamathanga akho. (Unokwenza ibhentshi udibanise isiteji okanye enye indawo ephezulu; amanyathelo afanayo ayasebenza.)
2. Hamba iinyawo zakho ngaphandle kwaye wandise imilenze yakho, uphakamise ezantsi ebhentshini kwaye ubambe apho ngengalo ezandisiweyo.
3. Ukuxhoma engqinibeni, yehlisa umzimba wakho ukuya kuthi ga apho unokuya khona, okanye kude kube iingalo zakho zenza i-angle ye-90-degree angle.
4. Pushisa phezulu ngeentende zezandla zakho ukuqala.

Dubula iiseti ezi-3 ze-10-12 reps apha. Ukuba oku kunzima kakhulu, zama ukuguqa ngamadolo kunye nokuhamba iinyawo zakho kufutshane nomzimba wakho ukwenza ukudipha.

Ungayongeza njani le nto kwinkqubo yakho?

Yongeza i-ben dips ekusebenzeni komzimba ongaphezulu ukujolisa esifubeni sakho nakwi-triceps. Qhubeka nee-intshi zeenyawo zakho iveki emva kweveki, uqhubela phambili kukwahluka okuphambili ukuzicelomngeni.

Kubalulekile ukuba uqaphele: Ukuba ngaba wenzakele egxalabeni kwangaphambili, iidiphu zisenokungabi lolona khetho lufanelekileyo.

Xa kusenziwa ngokungachanekanga, lo msebenzi unokubangela ukufakwa kwegxalaba, okanye ukwenzakala kwezihlunu phakathi kwamathambo kwindawo yegxalaba.

Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?

Idipiti yediphu ilula ukusuka kwi-engile yezixhobo, kodwa kukho izinto ezithile ezikwimo yayo. Lumkela ezi mpazamo ziqhelekileyo.

Awuyi phantsi ngokwaneleyo

Ukugqiba ukuphindaphinda okukhethiweyo endaweni ye-rep epheleleyo ayizukubandakanya ngokupheleleyo i-triceps, ukungahoyi ezinye zezibonelelo zomsebenzi.

Qinisekisa ukuba wehle ezantsi de ingalo yakho ephezulu ihambelane nomhlaba kwaye ingqiniba yakho yenza i-90-degree angle.

Uqaqambisa iingqiniba zakho

Xa uvumela iingqiniba zakho ukuba ziphume, ususa uxinzelelo kwii-triceps zakho ukuya emagxeni akho, ezinokubangela ukwenzakala.

Qinisekisa ukuba iingqiniba zakho zihlala zixinene emzimbeni wakho ngexesha lokuntywila.

Uya phantsi kakhulu

Ukuba wehla kakhulu kwidiphu, uya kubeka uxinzelelo olukhulu egxalabeni lakho.

Yima xa iingalo zakho ezingaphezulu zihambelana nomgangatho kwaye uvuke unyuke.

Uhamba ngokukhawuleza okukhulu

Ukuba uthembele kwisantya sokugqibezela i-rep nganye, uyaphoswa zezinye zeendlela zokuhamba ezininzi. Hambisa kancinci kwaye nolawulo lweziphumo eziphezulu.

Ungongeza ubunzima?

Xa idiphu yebhentshi enesisindo somzimba iba lula, ungazama ukuphakamisa i-ante.

Okokuqala, zama ukugoba kwebhentshi, echazwe ngezantsi.

Nje ukuba oku kube lula, zama ukongeza ubunzima. Ukuqala ngeenyawo zakho emgangathweni kwakhona, beka i-dumbbell okanye ipleyiti enesisindo ethangeni lakho ukuze uxhathise.

Luluphi umahluko onokuzama lona?

Kukho iiyantlukwano ezahlukeneyo zebhentshi enokuthi uzame ngezixhobo ezahlukeneyo okanye ukubeka indawo.

Dibanisa ibhentshi enqamlezileyo

Beka iibhentshi ezimbini-okanye nezitulo ngapha nangapha. Beka izandla zakho kwenye iinyawo zakho kwenye, ugqibezele ukudipha.

Ukuguqula isitulo sedip

Endaweni yokusebenzisa ibhentshi ukudipha, sebenzisa isihlalo. Zibeke kude nesihlalo kwaye ugqibezele intshukumo.

Zeziphi ezinye iindlela onokuzama ngazo?

Zama ezinye iindlela zokubetha izihlunu ezifanayo ngendlela eyahlukileyo.

Umatshini wokudibanisa oncedisiweyo

Uninzi lwee-gyms ziya kuba nomatshini wokuncedisa, onokukunceda wakhe amandla kwidiphu.

Layisha ubunzima obufanelekileyo, beka amadolo akho kwiipads kunye nezandla zakho kwimivalo, emva koko ugcwalise idiphu eqhelekileyo.

Umatshini wokushicilela weBench

Kulungile, ke le ntshukumo ayisiyiyo idipti yezobuchwephesha. Kodwa umatshini wokushicilela webhentshi ujolise kwisifuba kunye neetriki, nazo.

Unokubamba ibha ngendlela eya kugxininisa ngakumbi kwii-triceps zakho. Sebenzisa ukubambelela ngakumbi ukwenza njalo.

Umgca wezantsi

Idipsi yebhentshi sisixhobo esisebenzayo sokufumana amandla kwii-triceps zakho.

Bafake kwinkqubo yakho yesiqhelo ubuncinci kube kanye ngeveki- ngokudibanisa nezinye iindlela zokuzilolonga, ezinje nge-pushups, imiqolo, kunye neebicep curls- ukubetha umzimba wakho ongaphezulu ukuba ubume ngaphandle kwexesha.

UNicole Davis ngumbhali osekwe eMadison, eWisconsin, umqeqeshi wobuqu, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane I-Instagram ukulungiselela ukutya, # ubomi, kunye nokunye.