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Scapula Dips

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLevator Scapulae
Amashwa eqhaphoSerratus Anterior, Trapezius Upper Fibers
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Ukuxhumana kwe Scapula Dips

Scapula Dips ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu yozungulira mapewa, kupititsa patsogolo mphamvu, kukhazikika, ndi kuyenda. Zochita izi ndizothandiza makamaka kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda ndi kaimidwe. Kuchita nawo ma Scapula Dips kungathandize kupewa kuvulala, kuchita bwino pamasewera ndi masewera olimbitsa thupi omwe amakhudza kusuntha kwapamwamba kwa thupi, komanso kukonza thanzi lamunthu komanso kukhala ndi moyo wabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Scapula Dips

  • Mapazi anu kutsogolo ndi mawondo opindika, kanikizani thupi lanu kutsogolo mokwanira kuti kumbuyo kwanu kuthetse m'mphepete mwa benchi kapena mpando.
  • Tsitsani thupi lanu poweramitsa zigongono zanu mpaka mutamva kutambasula pang'ono m'mapewa kapena pachifuwa, kenaka tsitsani thupi lanu m'mwamba mwa kuwongola manja anu, ndikugwiritsira ntchito manja ndi mapewa anu.
  • Pamwamba pa kayendetsedwe kake, kanikizani pamwamba momwe mungathere ndikufinya mapewa anu pamodzi.
  • Dzichepetseni mmbuyo ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Scapula Dips

  • Khalani ndi Makhalidwe Abwino: Sungani chifuwa chanu mmwamba ndi mapewa pansi ndi kumbuyo nthawi yonse yochita masewera olimbitsa thupi. Pewani kugwa kapena kuzungulira mapewa anu chifukwa izi zingayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
  • Mayendedwe Oyendetsedwa: Tsitsani thupi lanu popinda zigongono zanu mpaka zitapanga ngodya ya digirii 90. Kenako, kanikizani thupi lanu m'mwamba pogwiritsa ntchito mikono ndi mapewa, osati miyendo yanu. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kuchita masewera olimbitsa thupi mofulumirirapo chifukwa izi zingapangitse kuti mukhale wofooka komanso kuchepetsa mphamvu yake.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana panthawi iliyonse. Izi zikutanthauza kutsitsa thupi lanu momwe mungathere, ndikukankhira mmwamba mpaka manja anu atatambasula. Tsankho

Scapula Dips Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Scapula Dips?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Scapula Dips. Komabe, ndikofunikira kuti muyambe ndi mawonekedwe oyenera komanso kubwereza kochepa kuti mupewe kuvulala. Pamene mphamvu ndi kuyenda zikuwonjezeka, chiwerengero cha kubwereza kapena kuyika chikhoza kuwonjezeka. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Scapula Dips?

  • Tricep Dips: Awa ndi ma dips apamwamba kwambiri a scapula, omwe amafunikira kuti mutambasule manja anu mokwanira kuti mugwire ma triceps anu mwamphamvu.
  • Kuviika kwa Miyendo Yowongoka: Mwakusiyana uku, mumayika miyendo yanu molunjika patsogolo panu pamene mukuviika, zomwe zimawonjezera zovuta ndikupangitsanso pachimake chanu.
  • Ma Dips Olemera: Kwa iwo omwe akufuna kuchita masewera olimbitsa thupi ovuta, ma dips olemetsa amaphatikiza lamba wolemetsa kapena vest kuti awonjezere kukana, potero amawonjezera mphamvu ya masewerawo.
  • Mapiritsi a mphete: Kusintha kwapamwamba kumeneku kumagwiritsa ntchito mphete zolimbitsa thupi m'malo mokhazikika, zomwe zimafuna kukhazikika komanso kukhazikika, ndikuwongolera minofu yanu mwanjira yapadera.

Izinto zokufunda ezishisa ezivumelekile Scapula Dips?

  • Kukoka: Kukoka kumayang'ana minofu kumbuyo, mikono, ndi mapewa, kuphatikizapo minofu ya scapular. Amathandizira Scapula Dips pothandizira kulinganiza mphamvu ndi kuyenda kwa thupi lapamwamba.
  • Zochita za YTWL: Zomwe zimatchulidwa m'malo anayi a masewerawa, chizoloŵezichi chimayang'ana ma scapular stabilizers ndi minofu ya rotator cuff, yogwirizana ndi Scapula Dips popititsa patsogolo kuyenda kwa mapewa ndi postural alignment.

Amaxabiso angamahlekwane kanye Scapula Dips

  • Bodyweight Scapula Dips
  • Zochita Zolimbitsa Msana
  • Zolimbitsa thupi za Scapula Dips
  • Bodyweight Back Workout
  • Zolimbitsa Thupi Zanyumba Zobwerera
  • Masewera olimbitsa thupi a Scapular Dips
  • Kuchita Zolimbitsa Thupi kwa Scapula
  • Zochita Zomangamanga Zakumbuyo
  • Palibe Zida Back Exercises
  • Scapula Dips for Back Strength