Ama-Triceps Dips yi-Upper-Body Move Okufanele Uyenze Nge-ASAP

-Delile

• Izinzuzo zeTriceps Dips nokuhluka
• Ungayenza kanjani i-Triceps Dip
• Buyekeza kwe-

Ukuzivocavoca nge-bodyweight kungahle kufane nokuthi "kulula" emqondweni wakho-kodwa ama-triceps dips (akhonjiswe lapha ngumqeqeshi osuselwa e-NYC uRachel Mariotti) azoguqula lobo budlelwane unomphela. Lokhu kuvivinya umzimba okungajwayelekile kubeka ithoni yesidingo kuleyo misipha emincane engemuva kwezingalo zakho ezingenhla (i-triceps yakho), kusho uJoey Thurman, uchwepheshe wokuqina nokudla kanye nombhaliAma-365 Health and Fitness Hacks Angasindisa Impilo Yakho.

Izinzuzo zeTriceps Dips nokuhluka

Uma kukhulunywa ngokuzivocavoca nge-triceps, ama-dips angenye yezinto ezihamba phambili: Eqinisweni, ucwaningo oluxhaswe yi-American Council on Exercise luthole ukuthi, phakathi kokuzivocavoca kwe-triceps okuvame kakhulu, okufakwayo kungokwesibili kuphela kokuphonswa konxantathu futhi cishe kuhlanganiswe ama-kickbacks ngokuya ngokusebenza kwe-triceps. Njengoba ubambe izinkalo zakho phansi (kunokulala phansi noma ukuhlala phansi), uzophinda wenze kusebenze ingqikithi yakho.

Ngenkathi i-triceps yakho ingahle ivutha, amahlombe akho akufanele: "Qiniseka ukuthi ugcina umhlane wakho usondele ngangokunokwenzeka ebhentshini ukuze ungacindezeli amahlombe akho," kusho uThurman. "Lokhu kuhamba kuzosebenza esifubeni nasemahlombe akho, kodwa akufanele kudale ubuhlungu." Uma kwenzeka, zama okunye ukuvivinya umzimba ukuze uqondise i-triceps yakho, njengesandiso se-triceps, i-triceps push-up, noma lezi zivivinyo ze-triceps eziyisishiyagalolunye.

Ukwenza ama-triceps afake inselele enkulu kakhulu, nweba imilenze yakho ukuze ulinganise ezithendeni zakho-noma ubeke izinyawo zakho phezulu endaweni efana nelinye ibhentshi. "Noma vele ushintshe i-tempo yakho," kusho uThurman. "Ukuzivocavoca umzimba kungazizwa kuhluke ngokuphelele ngezinguquko ezenziwa ngejubane." (Vele uhlole lokhu kuvivinya amandla okuhamba kancane ukuze uthole ubufakazi.) Ingabe ufuna ukusangana? Hamba phezu kwesiteshi sokudonsa/ukucwilisa bese wenza i-triceps dip ngesisindo somzimba wakho wonke.

Ungayenza kanjani i-Triceps Dip

A. Hlala ebhentshini (noma esihlalweni esizinzile), izandla onqenqemeni eceleni kwezinqulu, iminwe ikhombe ngasezinyaweni. Cindezela ezintendeni zezandla ukunweba izingalo, phakamisa okhalweni ebhentshini, bese uhamba izinyawo uye phambili ngamasentimitha ambalwa ngakho izinkalo ziphambi kwebhentshi.

B. Hofuzela bese ugobisa izindololwane uqonde emuva emzimbeni ongezansi kuze kube yilapho izindololwane zakha i-engeli engu-90-degree.

C. Yima kancane, bese ukhipha umoya bese ucindezela ezandleni bese ucabanga ukushayela izandla ebhentshini ukuze ubambe i-triceps futhi uqondise izingalo ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-15. Zama amasethi ama-3.

Amathiphu Wefomu Le-Triceps Dips

• Njengoba wehla, buyisela emuva amahlombe ukuwagcina ekuzingeleni phambili.
• Gwema ukwehlisa umzimba wakho phansi kakhulu. Nciphisa uhla lokunyakaza uma kubuhlungu.
• Misa isikhashana phezulu kwe-rep ngayinye futhi uvumelanise ngempela ama-triceps akho.

Buyekeza kwe-