Ungakwenza Kanjani Ama-Dips Wosihlalo

-Delile

• Kuyini idip kusihlalo?
• Isihlalo sisebenza ngamiphi imisipha?
• Indlela yokwenza idipsi yesihlalo
• Amathiphu efomu elifanele
• Ukulungiswa
• Kwabaqalayo
• Kuthuthuke kakhulu
• Ukucwilisa ibhentshi
• Uma ukhulelwe
• Ngubani ongafanele enze ama-dips esitulo?
• Okunye ukuzivocavoca kokusebenza kwale misipha
• I-Triangle pushup
• Ukukhahlela emuva kwe-Dumbbell tricep
• Isandiso se-triceps ngaphezulu
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kuyini idip kusihlalo?

Ufuna ukuhlala uphilile ngaphandle kobulungu bejimu noma enye into ebizayo? Ukuzivocavoca nge-bodyweight, njengokufakwa kwesitulo, kulula, kuyasebenza, futhi kulula ukukufaka enkambisweni yakho.

Ukucwilisa izihlalo kukhombe imisipha engemuva kwezingalo ezingaphezulu. Ngenkathi ama-biceps ngaphambili ethola ukunakwa okuningi, uzofuna ukugxila kuyo yonke ingalo ngamandla amahle nethoni ephelele.

Okuhle kunakho konke? Iningi labantu lingenza okufakwa kusihlalo ngokuphepha ekhaya. Ungase futhi uphakamise inselelo ngokuzama ukuguqulwa okuhlukile.

Qhubeka ufunda ukuze ufunde ukuthi ungenza kanjani isitifiketi, ukuthi imiphi imisipha lo msebenzi osebenzayo, nezinye izivivinyo ongazenza ukuze usebenzise le misipha efanayo.

Isihlalo sisebenza ngamiphi imisipha?

Ama-dips esihlalo abizwa nangokuthi ama-tricep dips ngoba asebenza imisipha ye-tricep ngemuva kwezingalo ezingaphezulu. Eqinisweni, abanye ochwepheshe bachaza ukuthi ukufakwa esihlalweni kuyindlela yokuzivocavoca ephumelela kunazo zonke yale misipha.

Ama-triceps abalulekile ekuhambeni kwansuku zonke okubandakanya ukunweba indololwane nengalo. Uyazisebenzisa lapho uphakamisa izinto ezifana nezikhwama zokudla noma lapho ufinyelela izinto ezingaphezulu. Lo msipha ubuye udlale indima ebalulekile ekuqiniseni ukuhlangana kwehlombe.

Ukufakwa kusihlalo nakho kusebenza lokhu:

• I-Pectoralis enkulu. Lesi isicubu esikhulu esifubeni esingenhla futhi kuvame ukubizwa ngokuthi “ama-pecs.”
• Trapezius. Le misipha engunxantathu isuka entanyeni iye ehlombe iye emuva maphakathi.
• Serratus ngaphambili. Lo msipha ungaphezulu kwezimbambo eziyisishiyagalombili noma eziyisishiyagalolunye.

Indlela yokwenza idipsi yesihlalo

Ukuzama lo msebenzi ekhaya, okokuqala udinga ukuthola isihlalo esiqinile noma ibhentshi. Izitebhisi noma enye indawo ephakeme eqinile nayo ingasebenza ku-pinch.

1. Hlala esihlalweni sakho noma ebhentshini izingalo zakho ziseceleni kwakho nezinyawo zakho ziyisicaba phansi, uqhelele kude.
2. Beka izandla zakho ukuze izintende zezandla zakho zibe phansi eceleni kwezinqulu zakho. Iminwe yakho kufanele ibambe ngaphambili kwesihlalo.
3. Hambisa isifuba sakho phambili esihlalweni ngezandla zakho zeluliwe. Izinqa zakho kufanele zizulazule phansi futhi amadolo akho kufanele agobe kancane. Izithende zakho kufanele zithinte phansi amasentimitha ambalwa phambi kwamadolo akho.
4. Phefumulela ngaphakathi njengoba wehlisa umzimba wakho kancane, ubambe izindololwane kuze kube yilapho ngamunye enza i-engela engu-90 degree.
5. Phefumulela phezulu njengoba ufinyelela endaweni yakho yokuqala ngezingalo zakho zelulwe ngokuphelele.

Qedela ukuzivocavoca izikhathi eziyi-10 kuya kwezi-15 kusethi yakho yokuqala. Bese uqedela enye isethi. Ungahle wenze indlela yakho yokwenza ukuphindaphinda okuningi noma amasethi alo msebenzi njengoba wakha amandla.

Amathiphu efomu elifanele

• Qiniseka ukuthi ugcina izindololwane zakho ziqonde ngemuva kwakho uma uziqhathanisa nangaphandle.
• Melana nokuhlikihla amahlombe akho - uwagcine engathathi hlangothi nentamo yakho ikhululekile.
• Khulisa ubunzima balo msebenzi ngokuqondisa imilenze yakho bese ubeka izithende zakho phansi kuphela kunonyawo lonke.

Ukulungiswa

Kwabaqalayo

Uma usaqala, zama lokhu kuvivinya esihlalweni esinezingalo. Umehluko ukuthi izandla zakho zihlala esihlalweni izingalo esikhundleni sesihlalo. Ngale ndlela, ngeke udinga uhla oluningi lokunyakaza ukuze usebenzise ama-triceps.

Kuthuthuke kakhulu

Ukuzivocavoca okuthuthukile kungafuna ukuthatha ibhentshi noma usihlalo aphume ku-equation ngokuphelele. Ama-tricep dips angenziwa emabhaweni afanayo ejimini yakho noma ngisho nasenkundleni yokudlala.

Ubamba isisindo somzimba wakho wonke uphakamise izingalo zakho nezinyawo zakho zindiza phezulu phansi, kweqa amaqakala. Yehlisa umzimba wakho kuze kube yilapho izindololwane zakho zifinyelela ku-90-degree angle ngaphambi kokubuyela endaweni yakho yokuqala.

Ukucwilisa ibhentshi

Okungcono futhi, cabanga ukusebenzisa amabhentshi amabili ukwenza lokho okubizwa ngokuthi yi-dip dip. Qala ngokulinganisa umzimba wakho emabhentshini amabili izinyawo zakho kwelinye nezandla zakho kolunye. Izinqa zakho zizocwila esikhaleni esiphakathi kwazo.

Yehlisa umzimba wakho ngezingalo zakho kuze kube yilapho izindololwane zakho zifinyelela ku-90-degree angle. Phusha endaweni yakho yokuqala.

Uma ukhulelwe

Uma ukhulelwe, zama ukwenza ama-tricep dips phansi. Qala ngokuhlala phansi uguqe ngamadolo izinyawo zakho zibhebhe phansi. Hambisa izandla zakho ukuhlangabezana naphansi ngemuva kwakho - izinzipho zomunwe zikhomba emzimbeni wakho - nezindololwane zakho zikhombe ngqo emuva.

Phusha ngezingalo zakho kuze kube yilapho izinqa zakho zingasekho phansi. Bese wehlisa kancane konke ngenkathi ugcina izinqe zakho zisemhlabathini.

Ngubani ongafanele enze ama-dips esitulo?

Okufakwayo kusihlalo kuphephile kubantu abaningi ngoba balingisa ukunyakaza kwansuku zonke kwale misipha. Khuluma nodokotela wakho uma ngabe uke walimala ehlombe langaphambilini, njengoba lokhu kuhamba kungabeka ukucindezeleka ehlombe langaphakathi.

Abantu abangenakho ukuguquguquka emahlombe abo bangafuna futhi ukuqaphela ngalokhu kuvivinya umzimba.

Awuqinisekile ukuthi unokuguquguquka okuhle kwehlombe? Zama ukuma phambi kwesibuko izingalo zakho zisemaceleni akho. Phakamisa ingalo yakho yangakwesokudla phezu kwekhanda lakho bese ugoba indololwane ukuze ubeke isandla sakho ngemuva - engxenyeni yangakwesokudla yehlombe.

Hambisa isandla sakho sobunxele uphakamise umhlane wakho ebunzi. Uma izandla zakho ziqhelelane ngebanga lesandla, ungahle ungabi nokuguquguquka okuhle.

Funda le ndatshana ngezindlela zokunciphisa ukuqina kwamahlombe futhi wandise ukuguquguquka.

Okunye ukuzivocavoca kokusebenza kwale misipha

Ama-dips esihlalo kanye nokuguqulwa kwawo akuzona kuphela izivivinyo eziqonde ezingalweni eziphezulu. Kuneminye iminyakazo ongayizama ekhaya ngezinto ezincane noma ezingekho neze ezidingekayo.

I-Triangle pushup

Qala endaweni yepulangwe ngezandla zakho ngaphansi kwakho, izithupha zakho neminwe yenkomba yakha unxantathu ovulekile. Faka umoya njengoba wehlisa umzimba wakho, uhambisa izindololwane zakho ngaphandle nge-engela engu-45 degree. Exhale endaweni yakho yokuqala. Phinda u-10 kuye ku-15.

Ukukhahlela emuva kwe-Dumbbell tricep

Yima endaweni yama-lunge ngonyawo lwakho lwesokudla phambili futhi umgogodla wakho ungathathi hlangothi kepha ucishe ufane phansi. Bamba idumbbell esandleni sakho sobunxele - ingalo yakho kufanele ibe eceleni komzimba wakho.

Faka umoya njengoba ugoba ingalo yakho kancane endololwaneni ngenkathi ugcina ingalo yakho ingaphezulu imile. Exhale njengoba uphindisela emuva endaweni yakho yokuqala. Phindaphinda okungu-10 kuye ku-15 bese uphinda ngakolunye uhlangothi.

Qala ngesisindo esilula futhi usebenze ngendlela yakho yokwenza okuningi ukugwema ukulimala.Ungaze ucabange nokuthenga i-dumbbell eguquguqukayo ekuvumela ukuthi ushintshe isisindo kalula njengoba uqhubeka.

Isandiso se-triceps ngaphezulu

Yima ngezinyawo zakho kude nebanga. Thatha i-dumbbell ngezandla zombili zibambe ingxenye engenhla yesisindo ngaphansi. Letha isisindo phezulu futhi ngemuva kwekhanda lakho.

Ngomgogodla omncane emhlane futhi amadolo agobile, yehlisa kancane isisindo njengoba uhogela. Misa lapho ufika ku-90-degree angle ngendololwana yakho. Bese ukhipha umoya njengoba ubuyela endaweni yakho yokuqala. Phinda u-10 kuye ku-15. Nayi ividiyo yokuhamba.

Bheka ezinye izivivinyo eziyisishiyagalombili ezingenasisindo ukukhipha yonke imisipha ezandleni zakho.

Ukudla okudlela endlini

Ungadikibali uma ukufakwa kwesihlalo kuzizwa kunzima ekuqaleni. Ukungaguquguquki kuyisihluthulelo.

Ochwepheshe basikisela ukwenza okungenani amaseshini amabili wokuhamba njengokufakwa kwesitulo nokunye ukuqeqeshwa kwamandla isonto ngalinye. Ngaphandle kwalokho, sebenzela ukugcina wonke umzimba wakho uqinile ngokuthola imizuzu eyi-150 yokulinganisa noma imizuzu engama-75 yomsebenzi onamandla wenhliziyo.

Funda kabanzi ngokuthola ibhalansi elungile phakathi kokuzivocavoca kwenhliziyo nokuqeqeshwa kwamandla lapha.