Triceps Dips Ndiyo Yekumusoro-Muviri Kufamba Iwe Unofanirwa Kudzidzira ASAP
Zvemukati
Maekisesaizi ehuremu hwemuviri anogona kunge akafanana ne "nyore" mupfungwa dzako-asi triceps dips (inoratidzwa pano neNYC-based trainer Rachel Mariotti) ichachinja iyo mubatanidzwa zvachose. Iyi yemhando yepamusoro yekurovedza muviri inoisa toni yekuda pamhasuru diki kuseri kwemaoko ako epamusoro (triceps yako), anodaro Joey Thurman, nyanzvi yekugwinya nekudya kunovaka muviri uye munyori we365 Hutano nekusimba Hacks Zvinogona Kuponesa Hupenyu Hwako.
Triceps Dips Kubatsira uye Misiyano
Kana zvasvika kune triceps kurovedza muviri, madhipi ndeimwe yeakanakisa: Muchokwadi, ongororo yakatsigirwa neAmerican Council paKurovedza muviri yakawana kuti, pakati peanowanzojairika triceps kurovedza muviri, madhipi ari echipiri chete kune katatu kusundira-kumusoro uye ingangoita tie ne kickbacks maererano ne triceps activation. Sezvo iwe zvakare wakabata chiuno chako pasi (panzvimbo pekurara pasi kana kugara), iwe zvakare unomutsa musimboti wako.
Ipo triceps yako inogona kunge ichitsva, mapendekete ako haafanire kunge ari: "Ita shuwa yekuchengeta musana wako padhuze nepese paunogona kubhenji kuti usazonetseke mafudzi ako," anodaro Thurman. "Kufamba uku kuchashanda chipfuva chako nemapendekete futi, asi hazvifanirwe kukonzera kurwadziwa." Kana zvikadaro, edza kumwe kurovedza muviri kunanga ako triceps, kunge triceps yekuwedzera, triceps kusundira-kumusoro, kana aya mapfumbamwe triceps maitiro.
Kuita kuti triceps idhipi zvakatonyanya kunetsa, wedzera makumbo ako kuti iwe urambe uchienzanisa pazvitsitsinho zvako - kana kutoisa tsoka dzako kumusoro kwakakwirira kunge rimwe bhenji. "Kana kungochinja yako tempo," anodaro Thurman. "Kudzidzira muviri kunogona kunzwa kwakasiyana zvachose nekuchinja kwekukurumidza." (Ingo tarisa ino inononoka-kufamba simba yekudzidzira kurovedza muviri kuti uwane humbowo.) Unoda kupenga? Musoro pamusoro penzvimbo yekudhonza / yekumisikidza uye ita triceps dips nemuviri wako wese wehuremu.
Maitiro ekuita Triceps Dip
A. Gara pabhenji (kana chigaro chakatsiga), maoko ari kumucheto pedyo nehudyu, zvigunwe zvakanongedza kutsoka. Dhinda muzvanza kuti uwedzere maoko, simudza mahudyu kubva pabhenji, uye famba tsoka kumberi masendimita mashoma kuitira kuti mahudyu ave pamberi pebhenji.
B. Infemera uye kukotamisa magokora akananga kumashure kuzasi kusvika magokora aita 90-degree angle.
C. Chimbomira, wobva waburitsa mweya uye wobva wadzvanya muzvanza uye fungidzira uchityaira maoko kuburikidza nebhenji kuti uite triceps uye wotwasanudza maoko kuti udzokere kunzvimbo yekutanga.
Ita gumi kusvika ku15 reps. Edza 3 seti.
Triceps Dips Fomu Matipi
- Paunenge uchidzikisa, bvisa mapepa emafudzi kuti uchengetedze kubva pakuvhima mberi.
- Rega kudzikisa muviri wako kure zvakanyanya pasi. Deredza huwandu hwekufamba kana zvichirwadza.
- Mira kumberi pamusoro pega rep rep uye nyatsobata yako triceps.