Barbell Close-Grip Bench Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Barbell Close-Grip Bench Press

Barbell Close-Grip Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga triceps da ƙirji, yayin da yake haɗa kafadu da baya. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman ƙara ƙarfin jiki na sama da inganta ma'anar tsoka. Haɗa Barbell Close-Grip Bench Press cikin ayyukan motsa jiki na yau da kullun na iya haɓaka ƙarfin hannu, haɓaka ingantacciyar kwanciyar hankali, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Close-Grip Bench Press

• Sannu a hankali saukar da ƙwanƙwasa zuwa ƙirjin ku, tabbatar da cewa gwiwar gwiwar ku sun manne kusa da jikin ku don auna triceps ɗin ku.
• Lokacin da barbell yana kusa da ƙirjin ku, dakata na ɗan lokaci don kula da nauyin nauyi.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, cika hannuwanku gabaɗaya amma ba kulle gwiwar gwiwar ku ba.
• Maimaita tsarin don adadin maimaitawar da kuke so, koyaushe yana kiyaye iko da tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Barbell Close-Grip Bench Press

• **Madaidaicin Matsayin gwiwar gwiwar hannu**: Ka kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsi. Fitar da gwiwar gwiwar ku zuwa bangarorin na iya haifar da raunin kafada.
• ** Sarrafa motsin ku ***: Rage ƙwanƙwasa zuwa ƙananan ƙirjinku ko abs na sama, ba wuyan ku ba. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Ci gaba da tafiyar hawainiya da sarrafawa, duka lokacin da ake rage sandar da turawa sama.
• **Cikakken Matsayin Motsi ***: Tabbatar cewa kuna kammala cikakken kewayon motsi. Rage kararrawa har zuwa ƙasa har sai ya taɓa ƙirjin ku da sauƙi sannan kuma ya shimfiɗa hannuwanku a sama. Wannan zai tabbatar da cewa kuna samun mafi kyawun motsa jiki.
• **Yi amfani da Spotter**: Musamman lokacin ɗagawa

Barbell Close-Grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Close-Grip Bench Press?

Ee, masu farawa zasu iya yin aikin Barbell Close-Grip Bench Press. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun tabo a kusa don aminci, musamman lokacin farawa. Kamar kowane motsa jiki, yana da kyau a koyi ingantacciyar dabara daga ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Barbell Close-Grip Bench Press?

• Latsa Close-Grip Bench Press yana canza kusurwar benci don ƙaddamar da ɓangaren sama na ƙirji da kafadu da ƙarfi.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙawa ana yi a kan benci mai raguwa, wanda ke canza mayar da hankali zuwa ƙananan ɓangaren kirji.
• Smith Machine Close-Grip Bench Press yana amfani da injin smith, yana ba da jagorar jagora da ƙarin motsi mai sarrafawa, manufa don masu farawa ko waɗanda ke murmurewa daga rauni.
• Resistance Band Close-Grip Bench Press yana haɗa makada na juriya, yana ƙara wani ɓangarorin rashin zaman lafiya da ƙara tashin hankali a cikin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Close-Grip Bench Press?

• Push-ups kuma na iya haɓaka fa'idodin Barbell Close-Grip Bench Press, yayin da suke amfani da ƙungiyoyin tsoka iri ɗaya, gami da triceps, pectorals, da deltoids, amma kuma suna haɗa tushen don kwanciyar hankali, haɓaka ƙarfin jiki gabaɗaya.
• Skull Crushers, ko kwance tricep kari, wani kyakkyawan aikin motsa jiki ne saboda sun ware triceps, ƙungiyar tsoka ta farko ta yi aiki a cikin Barbell Close-Grip Bench Press, wanda zai iya taimakawa wajen haɓaka ma'anar tsoka da ƙarfi.