Dips: Musculation | Astroveda

Dips: bodybuilding and benefits

Jumps are often considered one of the most effective exercises to develop the strength of the upper body. Although sometimes they are darkened by more popular movements such as pumps or pull -Up, the Crovans deserve a place of choice in any bodybuilding routine.

This article will examine the advantages of dives, their correct execution, interesting variations, as well as suggestions to integrate them effectively in your training program.

What are the drops?

Jumps are a body weight exercise that consists in lifting and lowering using the strength of the arms. Practiced on parallel bars, this exercise mainly requires the triceps, but also assumes pectorals, shoulders and stabilizing muscles of the trunk.

Jumps are a great way to work on multiple muscle groups simultaneously, making it a functional and versatile exercise.

I took benefits

1. Muscle strengthening

The jumps are particularly effective in the development of the force of the triceps. In fact, they allow you to hit these muscles in isolation, also involving pectorals and deltoids. By integrating this exercise in your program, you will be able to improve your performance in other push movements, such as bench or pumps.

2. Stabilizers work

One of the often neglected advantages of diving is the work of stabilizing the muscles. Keeping the body in balance during the exercise, ask the muscles of the scapular belt and trunk. This helps to strengthen your general stability, which is beneficial for other exercises and physical activities.

3. Versatility

Jumps can be adapted to different physical form levels. Whether you are a novice or a confirmed athlete, you can adjust the difficulty according to your needs. Beginners can start with the drops on a bench, while the most advanced can add further weights to increase the intensity.

4. Muscle mass gain

The heaps are an exercise that promotes muscle mass gain, mainly due to the tension generated on the muscles during movement. As the load or the number of repetitions increases, stimuli muscle growth, which can be particularly interesting for those who want to develop their muscles.

5. Improvement of muscle resistance

In addition to strength, the heaps also allow you to work on muscle resistance. By performing several series with a high number of repetitions, you can improve your ability to maintain a prolonged muscle contraction, which is essential for many sports and physical activities.

How to perform the jumps correctly

To make the most of the drops, it is essential to perform them correctly to prevent injuries and maximize the results.

Here are the steps to follow:

Step 1: installation

Positioned between two parallel bars. Take the bars with a pronation (palm trees inwards) and raised by helping your arms. Make sure your body is well aligned and that your shoulders have come back.

Step 2: Starting position

Keep your arms elongated, the elbows slightly bent and the straight body. The legs can be folded or suspended, depending on what is most comfortable for you. Avoid oscillating or protruding you forward.

Step 3: descent

Slowly lower the body by bending the elbows until the arms form an angle of 90 degrees. Keep the body straight and don’t let the back be turning. Check the movement to avoid shock and maximize muscle commitment.

Step 4: breeding

You push through your hands to return to the starting position. Make sure to keep the elbows close to the body during the movement to avoid excessive tension on the shoulders.

Variation Des Dips

To make your training sessions more interesting and aim for different muscle groups, here are some variations in the collapses to try:

1. Impleps on the bench

Use a bench or a chair to jump. Put your hands on the edge of the bench, your legs extended to you. This allows you to work on the triceps by reducing the load on the shoulders.

2. Lestes immerses

To increase the difficulty, add an additional weight using weight belt or keeping a handlebar between the feet. The calibers in order not to intensify the required effort and promote greater muscle development.