Barbell Klo Asiléƒe Bench Press

• Kehaos: Triceps, Ülemised õlad
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii

Sissejuhatus Barbell Klo Asiléƒe Bench Press

Barbell Close Grip Bench Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe triceps, akɔta, kple abɔta koŋ ŋu, evɔ wògawɔa dɔ le nu vevi hã ŋu. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa siwo ƒe taɖodzinue nye be yewoana ame ƒe akpa si le etame ƒe ŋusẽ, lãmekawo ƒe dzidodo, kple gɔmesese nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò teteŋutete nadzi ɖe edzi, ana nànɔ te nyuie wu, eye wòakpe ɖe ŋuwò nàwɔ gbesiagbedɔwo bɔbɔe wu.

Ülatuse sooritamine: Sisuline õpetus Barbell Klo Asiléƒe Bench Press

• Kɔ atikplɔa tso agbatsɔkekea dzi eye nàlée ɖe wò akɔta tẽe eye nàkeke wò abɔwo ɖe enu bliboe.
• Ne èle gbɔgbɔm la, ɖiɖi ʋuƒoa blewuu vaseɖe esime wòaɖe wò akɔta titina.
• Tɔ vie, emegbe esi nèle gbɔgbɔm la, tsɔ wò triceps lãmekawo tutu ʋuƒoa ɖe afisi nèdze egɔme tsoe esime nèle ekpɔm be wò abɔwo keke bliboe.
• Gbugbɔ wɔ dɔa hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe abɔta te ɖe wò ŋutilã ŋu le ʋuʋua katã me be nàna wò abɔta nawɔ dɔ nyuie wu.

Nõuanded sooritamiseks Barbell Klo Asiléƒe Bench Press

• Ʋuʋu Siwo Dzi Wokpɔna: Kpɔ egbɔ be yeƒe ʋuʋu le blewu eye nèɖu edzi. Ðe barbell la ɖe wò akɔta eye nàgatue ɖe dzi, eye nàtsɔ wò susu aɖo wò akɔta etɔ̃ ŋu. Duƒuƒu to ʋuʋuawo me ate ŋu ana nàxɔ abi eye mana nusi nèdi la nado tso eme na wò o.
• Na Wò Abɔtawo Nate Ðe Ŋuwò: Vodada bubu si bɔ enye abɔtawo ƒoƒo ɖe dzo me. Ke boŋ na wo te ɖe wò ŋutilã ŋu le ʋuʋu bliboa katã me. Menye ɖeko esia tɔa ŋku triceps nyuie wu ko o, ke eɖea abɔta ƒe abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso kamededea me la, kpɔ egbɔ be yele ʋuʋu blibo zãm. Ðe barbell la ɖe anyi vaseɖe wò akɔta hafi nàgatue ɖe dzi wòakeke bliboe. Reps ƒe akpa aɖe

Barbell Klo Asiléƒe Bench Press KKK

Kas algajad saavad teha Barbell Klo Asiléƒe Bench Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Close Grip Bench Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo nukpɔla bibi aɖe nanɔ anyi be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nawɔe blewu eye woadzi woƒe kpekpeme ɖe edzi vivivi ne woƒe ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Barbell Klo Asiléƒe Bench Press?

• Incline Close Grip Bench Press: Wowɔa esia le incline bench dzi, eye eƒe akpa sia tɔa ŋku akɔta kple abɔta ƒe akpa si le etame wu bench si le gbadzaa ƒe tɔtrɔ.
• Decline Close Grip Bench Press: Wowɔa tɔtrɔ sia le decline bench dzi, si tea gbe ɖe akɔta ƒe lãmeka siwo le ete dzi esime wògakpɔtɔ le ŋku lém ɖe akɔta ƒe lãmeka etɔ̃ ŋu.
• Close Grip Floor Press: Wowɔa kamedede sia mlɔ anyigba tsɔ wu be woatsɔe aɖo zikpui dzi, si wɔnɛ be woate ŋu aʋuʋui be wòana woƒe susu nanɔ afɔ etɔ̃awo ŋu geɖe wu.
• Smith Machine Close Grip Bench Press: Mɔ̃ sia zãa Smith mɔ̃, si naa wò li ke eye wònana nète ŋu léa fɔ ɖe ʋu kɔkɔa ŋu wu tsɔ wu be nàda asɔ le kpekpeme la me.

Millised on head täiendavad harjutused Barbell Klo Asiléƒe Bench Press?

• Tricep Dips: Esi wònye be Barbell Close Grip Bench Press la tɔa ŋku triceps koŋ ta la, Tricep Dips dede eme ate ŋu ado ŋusẽ lãmeka siawo geɖe wu eye woƒe gbeɖiɖi nasẽ ɖe edzi, si ana abɔ bliboa ƒe ŋusẽ kple liƒo nanyo ɖe edzi.
• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme ƒe kamedede wɔnuku aɖe si menye lãmeka ƒe hatsotso mawo ke abe Barbell Close Grip Bench Press (akɔta, afɔ etɔ̃, kple abɔta) tɔ ko o, ke ewɔa nu vevitɔ hã, si doa ŋutilã bliboa ƒe ŋusẽ kple dadasɔ ɖe ŋgɔ.