EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Triceps, Ülemised õlad
• Varustus: EZ Baalabɩga barbell
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

EZ-bar Close-Grip Bench Press nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku triceps, gake ewɔa dɔ na akɔta kple abɔta hã. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le didim be yewoadzi yewoƒe tame ƒe ŋusẽ ɖe edzi, vevietɔ amesiwo kpɔa gome le kamedefefe alo dɔwɔna siwo hiã be woatutu wo sesĩe me. Amewo adi be yewoawɔ kamedede sia be yewoƒe afɔti etɔ̃ ƒe lolome kple ŋusẽ nadzi ɖe edzi, yewoƒe bench press ƒe dɔwɔwɔ nanyo ɖe edzi, eye yewoƒe ŋutilã ƒe akpa si le etame ƒe lãmekawo ƒe dzidodo katã nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Esi atikplɔa le akɔta la, do wò abɔwo ɖe enu bliboe, nàtu atikplɔa yi dzi tẽe ɖo ta dzisasrãa gbɔ.
• Tɔ vie le ʋuʋua tame, nàkpɔ egbɔ be yemegatu wò abɔta o.
• Ðe ʋuƒoa ɖe anyi blewuu trɔ yi anyime va ɖo wò akɔta, eye nàkpɔ egbɔ be yelé ŋusẽ ɖe edzi le ʋuʋua katã me.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le zɔzɔm nyuie eye yeaɖu edzi.

Nõuanded sooritamiseks EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Abɔta ƒe Nɔnɔme: Na wò abɔta nate ɖe wò ŋutilã ŋu le ʋuʋua katã me. Ne wò abɔtawo le dzo dam la, ate ŋu ana wò abɔta nate ɖe dzi madzemadzee eye wòaɖe wò abɔta ƒe susu dzi akpɔtɔ.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na kamededea kabakaba. Ðe ʋuƒoa ɖe anyi blewuu le mɔ si dzi nàɖu la nu va ɖo wò akɔta ƒe anyime, eye nàgatue ɖe dzi ake. Esia kpena ɖe ame ŋu be lãmekawo nawɔ dɔ nyuie wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yedo yeƒe abɔwo ɖe enu bliboe le ʋuʋua tame, gake mègatu wò abɔta o. Esia nana wò triceps la wɔa dɔ bliboe.
• Ŋutilã ƒe Nɔnɔme Nyui: Na wò afɔwo nanɔ gbadzaa ɖe anyigba, wò akɔta nanɔ gbadzaa le zikpui dzi, eye nàna wò ŋkuwo nanɔ ʋuƒoa te. Esia naa li ke

EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ EZ-bar Close-Grip Bench Press ƒe kamededea. Gake wokafui be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme kple aɖaŋu sɔ. Kamedede sia tɔa ŋku triceps koŋ, gake ewɔa dɔ na akɔta kple abɔta hã. Enyo ɣesiaɣi be gɔmedzelawo nana hehenala alo kamedefefewɔla bibi aɖe nakpɔ woƒe nɔnɔme dzi ne wole kamedede yeyewo gɔme dzem.

Millised on tavalised variatsioonid EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe?

• Barbell Close-Grip Bench Press nye tɔtrɔ bubu si zãa barbell si wozãna ɖaa, si ate ŋu akpe ɖe ame ŋu be ŋusẽ si le etame bliboa nadzi ɖe edzi.
• Incline Close-Grip Bench Press trɔa zikpui la ƒe dzogoe be wòaɖo akɔta kple abɔta ƒe akpa si le etame nyuie wu.
• Wowɔa Decline Close-Grip Bench Press la le decline bench dzi, eye woƒe susu nɔa akɔta ƒe akpa si le ete kple akɔta etɔ̃ ŋu wu.
• Smith Machine Close-Grip Bench Press zãa gaŋutiɖoɖo, si naa ʋuʋu si dzi wokpɔna wu eye wònana be wò susu nanɔ lãmekawo ƒe tete ŋu geɖe wu.

Millised on head täiendavad harjutused EZ-bar Close-Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe?

• Skull Crushers: Skull Crushers nye kamedede bubu si ŋu wotsia dzi ɖo si léa ŋku ɖe tricep ŋu si kpena ɖe EZ-BAR Close-Grip Bench Press ŋu to triceps la ɖeɖe ɖe aga me, si wɔnɛ be woate ŋu atsɔ susu aɖo lãmeka ƒe ƒuƒoƒo sia ŋu koŋ, to esia me la, ŋusẽ kple gɔmesesea nyo ɖe edzi.
• Push-ups: Push-ups wɔa dɔ nyuie le EZ-bar Close-Grip Bench Press ƒe kpeɖeŋutɔ me elabena menye triceps ɖeɖekoe wowɔa dɔ le o, ke boŋ akɔta kple abɔta ƒe lãmekawo hã, si wɔnɛ be wowɔa kamedede si de to wu le etame.