Barbell Lying Kɛrɛfɛ-minɛ Press

• Bahagian Badan: Triceps, Lengan Atas
• Peralatan: Barbel
• Otot Utama: Triceps Brachii
• Otot Sekunder: Deltoid Anterior, Pectoralis Major Sternal Head

Pengenalan kepada Barbell Lying Kɛrɛfɛ-minɛ Press

Barbell Lying Close-grip Press ye fanga sabatili degeliw ye min bɛ ɲɛsin fɔlɔ senkɔniw ma, ka sɔrɔ ka disi ni kamankun fasaw fana sen don a la. O ye farikoloɲɛnajɛ ɲumanba ye mɔgɔ minnu b’a fɛ k’u farikolo sanfɛla fanga bonya, kɛrɛnkɛrɛnnenya la farikoloɲɛnajɛlamɔgɔw, farikoloɲɛnajɛlamɔgɔw ani farikoloɲɛnajɛ kanubagaw. Nin farikoloɲɛnajɛ in bɛ dɛmɛ ka farikolo ɲɛfɔli sabati, ka farikolo bɛɛ lajɛlen kɛcogo ɲɛ, ani ka farikoloɲɛnajɛ kɛcogo ɲɛ, o b’a to a bɛ kɛ farali ɲuman ye farikoloɲɛnajɛ kɛcogo bɛɛ la.

Melakukan: Panduan Langkah demi Langkah Barbell Lying Kɛrɛfɛ-minɛ Press

• Aw bɛ barajuru minɛ ni a minɛcogo ɲuman ye (bolow ni ɲɔgɔn cɛ bɛ se aw kamankun bonya ma), aw bolokɔniw ɲɛsinnen bɛ ɲɛfɛ, ka a minɛ aw disi sanfɛ ni aw bolow kɔrɔtalen don kosɛbɛ.
• Aw bɛ barajuru jigin dɔɔni dɔɔni ka taa aw disi fan fɛ, ka aw kɔkiliw gɛrɛ aw fari la walasa ka a dɔn ko aw senkɔniw bɛ baara fanba kɛ.
• Aw bɛ aw jɔ dɔɔni ni barajuru bɛ ​​aw disi sanfɛ dɔrɔn, k’a sɔrɔ aw ma a to a ka maga aw fari la.
• Aw bɛ barajuru gɛrɛntɛ ka segin san fɛ ka se a daminɛyɔrɔ ma, ka aw bolokɔniw janya pewu nka aw kana aw kɔkiliw datugu. Aw bɛ segin nin lamaga in kan fo ka se segin-ka-bɔnye hakɛ ɲininen ma.

Tips untuk Melakukan Barbell Lying Kɛrɛfɛ-minɛ Press

• Aw bɛ girinya kunbɛn: A nafa ka bon kosɛbɛ ka girinya kunbɛn aw lamagacogo bɛɛ la. Aw kana a to a girinya ka jigin joona ka taa aw disi fan fɛ. O nɔ na, ​​aw bɛ barajuru jigin dɔɔni dɔɔni ani ka a kunbɛn, ka tila k’a gɛrɛntɛ ka segin san fɛ cogo la min bɛ a kɔlɔsi. O tɛ dɔ fara farikoloɲɛnajɛ nafa kan dɔrɔn, nka a bɛ dɔ bɔ joginni farati fana na.
• Aw ye aw yɛrɛ tanga kɔkiliw datuguli ma: Misali dɔ min ka teli ka kɛ, o ye ka kɔkiliw janya pewu ani ka u datugu presse sanfɛ. O bɛ se ka degun kunntan bila kɔkiliw la. O nɔ na, ​​aw bɛ aw jija ka kɔkiliw kɔrɔta dɔɔni hali sanfɛ

Barbell Lying Kɛrɛfɛ-minɛ Press Soalan Lazim

Adakah pemula boleh lakukan Barbell Lying Kɛrɛfɛ-minɛ Press?

Ɔwɔ, daminɛbagaw bɛ se ka Barbell Lying Close-grip Press degeliw kɛ, nka u ka kan ka daminɛ ni girinya dɔgɔyali ye walasa ka a dɔn ko u bɛ baara kɛ ni foroko ɲuman ye ani ka u yɛrɛ tanga jogin ma. Nafa b’a la fana ni mɔgɔ yɛrɛ degebaga walima farikoloɲɛnajɛla ŋana dɔ ka a kɔlɔsi siɲɛ fɔlɔw la walasa ka a dɔn ko farikoloɲɛnajɛ bɛ kɛ ka ɲɛ. I n’a fɔ farikoloɲɛnajɛ kura tɔw bɛɛ, a nafa ka bon ka dɔ fara a girinya kan dɔɔni dɔɔni ni fanga bɛ ka bonya.

Apakah variasi umum bagi Barbell Lying Kɛrɛfɛ-minɛ Press?

• Smith Machine Lying Close-grip Press : Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni Smith masin ye, min bɛ se ka sabatili ni dɛmɛ caman di ka tɛmɛ barbell kan min girinya tɛ kelen ye, o b’a to a bɛ kɛ sugandi ɲuman ye daminɛbagaw fɛ walima minnu jogin na.
• Incline Lying Close-grip Press: Nin fɛn caman ɲɔgɔnna bɛ kɛ incline bench kan, min bɛ disi sanfɛla ni a kamankunw laɲini ka tɛmɛ flat bench version kan.
• Decline Lying Close-grip Press: Nin fɛn caman ɲɔgɔnna bɛ kɛ decline bench kan, o min bɛ disi duguma laɲini kosɛbɛ.
• Resistance Band Lying Close-grip Press: Nin fɛn caman ɲɔgɔnna bɛ baara kɛ ni resistance bands ye girinya nɔ na, ​​o bɛ resistance suguya wɛrɛ di ani ka sira di fɛn caman ma lamaga la.

Apakah latihan yang baik sebagai pelengkap untuk Barbell Lying Kɛrɛfɛ-minɛ Press?

• Push-ups: Push-ups ye farikolo girinya degeliw ye minnu bɛ disi, senkɔniw ani kamankunw fana laɲini, i n’a fɔ barbell lying close-grip press. Puse-ups nafa ye ko u bɛ se ka kɛ yɔrɔ o yɔrɔ, waati o waati, ni minɛn si tɛ u la.
• Tricep Dips : Tricep dips ye degeliw ɲuman ye walasa ka barbell lying close-grip press dafa barisa u bɛ triceps ni disi fasaw fana laɲini nka u bɛ kɛ cogo wɛrɛ la. Nin farikoloɲɛnajɛ in bɛ se ka dɛmɛ don ka fanga ni muɲuli sabati o farikolo yɔrɔw la, o bɛ se ka baara kɛcogo ɲɛ barbell lying close-grip press la.