Ungakwenza Kanjani I-Bench Dips Ngendlela Efanele

-Delile

• Yini iphuzu?
• Ngabe idiphu lebhentshi lehluke kanjani kunediphu ejwayelekile?
• Wenza kanjani?
• Ungakungeza kanjani lokhu enkambisweni yakho?
• Yimaphi amaphutha avame kakhulu ukuwabuka?
• Awuyi phansi ngokwanele
• Ukhanyisa izindololwane zakho
• Uya phansi kakhulu
• Uhamba ngokushesha okukhulu
• Ungakwazi ukwengeza isisindo?
• Yikuphi ukwahluka ongazama?
• Idiphu yebhentshi eliwela
• Phindela emuva isitulo
• Yiziphi ezinye izindlela ongazama ngazo?
• Umshini wediphu osizwayo
• Ukucindezela kwebhentshi
• Okubalulekile

Ufuna izingalo ezinamandla? Ukufakwa kwebhentshi kungaba yimpendulo yakho.

Yize lokhu kuvivinya umzimba ikakhulu kuhlose ama-triceps, kubuye kushaye isifuba sakho ne-deltoid yangaphakathi, noma ingxenye engaphambili yehlombe lakho.

Kudinga kuphela indawo ephakeme - njengebhentshi, isinyathelo, noma isitebhisi - futhi kusebenza kuwo wonke amazinga okuqina.

Yini iphuzu?

Ukufakwa kwebhentshi kungaqinisa imisipha ku-triceps yakho, esifubeni nasemahlombe.

Futhi zilula ukukala. Kungakhathaliseki ukuthi ufuna ukunciphisa ingcindezi ethile noma uthathe inselele enkulu, ukufakwa kwebhentshi kuyindlela ehambisanayo yokwengeza esimisweni sakho.

Enye ibhonasi? Ngeke udinge noma iyiphi into eyengeziwe - indawo ephakeme nje.

Ngabe idiphu lebhentshi lehluke kanjani kunediphu ejwayelekile?

Lapho wenza idiphu lebhentshi, uzosebenzisa lokho nje - ibhentshi - ukucwilisa unyawo lwakho phansi.

Ngokudipha okujwayelekile, uzophakamisa isisindo somzimba wakho esigcwele emabhaleni amabili ahambisanayo ukuqedela ukuhamba.

Idiphu ejwayelekile ukuqhubekela phambili kwediphu yebhentshi, njengoba kudinga amandla amaningi ukuqedela.

Wenza kanjani?

Landela lezi zinyathelo ukwenza idiphu yebhentshi ngefomu elifanele:

1. Hlala phansi ebhentshini, izandla eceleni kwamathanga akho. (Ungase futhi wenze ibhentshi ukucwilisa isitebhisi noma enye indawo ephakeme; kusebenza izinyathelo ezifanayo.)
2. Phuma izinyawo zakho welule imilenze yakho, uphakamise phansi ususe ebhentshini futhi ubambe lapho ngezingalo ezeluliwe.
3. Hinging endololwaneni, yehlisa umzimba wakho phansi ngangokunokwenzeka, noma kuze kube yilapho izingalo zakho zakha i-angle engama-90 degree.
4. Phusha phezulu ezandleni zakho emuva ukuze uqale.

Shaya amasethi ama-3 we-10-12 reps lapha. Uma lokhu kuyinselelo enkulu, zama ukuguqa ngamadolo akho nokuhamba izinyawo zakho eduze komzimba wakho ukwenza ukudipha.

Ungakungeza kanjani lokhu enkambisweni yakho?

Faka okufakwayo kwebhentshi ekuzivocavoca umzimba ukuze ukhombe isifuba sakho kanye ne-triceps. Qhubeka ngamasentimitha wezinyawo zakho isonto nesonto, uthuthukela kokuhlukahluka okuthuthukile ukuziphonsela inselelo.

Kubalulekile ukuqaphela: Uma unokulimala okwedlule kwehlombe, okufakwayo kungenzeka kungabi inketho engcono kakhulu.

Uma kwenziwa ngokungalungile, lokhu kuvivinya kungadala ukufakwa kwehlombe, noma ukulimala emisipheni phakathi kwamathambo endaweni yehlombe.

Yimaphi amaphutha avame kakhulu ukuwabuka?

Idiphu yebhentshi ilula kusuka ekhoneni lemishini, kepha kunama-nuances athile kufomu layo. Qaphela la maphutha ajwayelekile.

Awuyi phansi ngokwanele

Ukuqedela ama-reps ayingxenye esikhundleni se-rep egcwele ngeke kuhlanganyele ngokuphelele ama-triceps, kunganakwa ezinye izinzuzo zokuzivocavoca.

Qiniseka ukuthi wehlise phansi kuze kube yilapho ingalo yakho ephezulu ifana nomhlabathi futhi indololwane yakho yakha i-engela engu-90 degree.

Ukhanyisa izindololwane zakho

Lapho uvumela izindololwane zakho ukuthi ziqhume, uhambisa ukungezwani kusuka ezigxotsheni zakho kuya emahlombe akho, okungadala ukulimala.

Qiniseka ukuthi izindololwane zakho zihlala zixakile emzimbeni wakho kulo lonke idiphu.

Uya phansi kakhulu

Uma wehla kakhulu ediphini, uzobeka ingcindezi enkulu ehlombe lakho.

Misa lapho izingalo zakho ezingaphezulu zifanale phansi bese uvuka up.

Uhamba ngokushesha okukhulu

Uma uthembele kumfutho ukuqedela i-rep ngayinye, uphuthelwa ezinye zezinzuzo eziningi zokuhamba. Hambisa kancane futhi ulawule imiphumela ephezulu.

Ungakwazi ukwengeza isisindo?

Lapho idiphu yebhentshi yesisindo somzimba iba lula, ungazama ukufaka i-ante.

Okokuqala, zama idiphu yebhentshi yesiphambano, echazwe ngezansi.

Uma lokhu sekulula, zama ukungeza isisindo. Ukuqala ngezinyawo zakho phansi futhi, beka i-dumbbell noma ipuleti enesisindo ethangeni lakho ukumelana okwengeziwe.

Yikuphi ukwahluka ongazama?

Kunokwehluka okuningana kwediphu ongakwazi ukukuzama ngemishini ehlukile noma ukuma.

Idiphu yebhentshi eliwela

Beka amabhentshi amabili - noma izihlalo - ngaphesheya komunye nomunye. Beka izandla zakho kwenye nezinyawo zakho kolunye, uqedele ukucwilisa.

Phindela emuva isitulo

Esikhundleni sokusebenzisa ibhentshi ukudipha, sebenzisa isihlalo. Zibeke esihlalweni bese uqedela ukunyakaza.

Yiziphi ezinye izindlela ongazama ngazo?

Zama lezi ezinye izindlela ukushaya imisipha efanayo ngendlela ehlukile.

Umshini wediphu osizwayo

Ama-gyms amaningi azoba nomshini osizwayo osizayo, ongakusiza wakhe amandla kudiphu.

Layisha isisindo esifanelekile, beka amadolo akho emaphikweni nezandla zakho emabhaleni, bese uqedela idiphu ejwayelekile.

Ukucindezela kwebhentshi

KULUNGILE, ngakho-ke lokhu kuhamba akuyona idiphu. Kepha umshini wokucindezela ibhentshi ukhomba isifuba kanye ne-triceps, futhi.

Ungakwazi ngisho nokubamba ibha ngendlela ezogxila kakhulu kuma-triceps akho. Sebenzisa ukubambelela eduze ukwenza njalo.

Okubalulekile

Ukufakwa kwebhentshi kuyithuluzi elisebenzayo lokuthola amandla kuma-triceps akho.

Bafake esimisweni sakho okungenani kanye ngesonto - ngokuhlangana nezinye izivivinyo ezihambisanayo, njengama-pushups, imigqa, nama-bicep curls - ukushaya umzimba wakho ongaphezulu ngesimo ngokushesha.

UNicole Davis ungumbhali ozinze eMadison, eWisconsin, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole evulekile Instagram okokuzilolonga, # impilo, nokuningi.