Barbell Kwance Kusa da Latsa

• 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 Sternal Head

Sakonni ga Barbell Kwance Kusa da Latsa

The Barbell Lying Close-grip Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga triceps, yayin da yake haɗa ƙirji da tsokoki na kafada. Yana da kyakkyawan motsa jiki ga waɗanda ke da sha'awar inganta ƙarfin jikinsu na sama, musamman 'yan wasa, masu gina jiki, da masu sha'awar motsa jiki. Wannan motsa jiki yana taimakawa wajen haɓaka ma'anar tsoka, inganta tsarin jiki gabaɗaya, da haɓaka wasan motsa jiki, yana mai da shi kyakkyawan ƙari ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Kwance Kusa da Latsa

• Ɗauki kararrawa tare da kama (hannaye game da faɗin kafada), dabino suna fuskantar gaba, kuma ka riƙe shi sama da ƙirjinka tare da mika hannayenka gabaɗaya.
• Sannu a hankali saukar da barbell zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku don tabbatar da triceps ɗin ku suna yin mafi yawan aikin.
• Dakata na ɗan lokaci lokacin da barbell ɗin yana saman ƙirjin ku, ba tare da bari ya taɓa jikin ku ba.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, tsawaita hannuwanku gabaɗaya amma ba tare da kulle gwiwar gwiwar ku ba. Maimaita wannan motsi don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Kwance Kusa da Latsa

• Sarrafa Nauyin: Yana da mahimmanci don sarrafa nauyi a duk tsawon motsi. Ka guji barin nauyin ya ragu da sauri zuwa kirjinka. Madadin haka, runtse barbell a hankali kuma a sarrafa shi, sa'an nan kuma sake tura shi sama ta hanyar sarrafawa. Wannan ba kawai yana ƙara tasirin aikin ba amma yana rage haɗarin rauni.
• Guji Makulle Hannun Hannu: Kuskure ɗaya na gama gari shine tsawaita da kulle gwiwar gwiwar a saman latsa. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwar gwiwar hannu. Maimakon haka, yi nufin ci gaba da ɗan lanƙwasa a gwiwar hannu ko da a saman

Barbell Kwance Kusa da Latsa Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Kwance Kusa da Latsa?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Lying Close-grip Press, amma yakamata su fara da ƙananan nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Barbell Kwance Kusa da Latsa?

• Smith Machine Kwance Kusa-grip Latsa: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da goyon baya fiye da barbell mai nauyin kyauta, yana mai da shi kyakkyawan zaɓi ga masu farawa ko waɗanda ke da rauni.
• Latsa 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 Ƙaƙwalwar Ana yin shi a kan benci na karkatacce, wanda ke nufin ƙirji na sama da kafadu fiye da sigar benci mai lebur.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Ana yin wannan bambancin a kan benci mai raguwa, wanda ke kaiwa ƙananan kirji da karfi.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: Wannan bambancin yana amfani da maƙallan juriya a maimakon ma'auni, yana ba da nau'in juriya daban-daban kuma yana ba da damar ƙarin sassauci a cikin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Kwance Kusa da Latsa?

• Push-ups: Push-ups wani motsa jiki ne na jiki wanda kuma ya shafi ƙirji, triceps, da kafadu, kamar barbell yana kwance kusa da latsawa. Amfanin turawa shine ana iya yin su a ko'ina, kowane lokaci, ba tare da wani kayan aiki ba.
• Tricep Dips : Tricep dips babban motsa jiki ne don haɗawa da barbell kwance kusa da latsa kamar yadda suke kaiwa triceps da tsokoki na kirji amma ta wata hanya dabam. Wannan motsa jiki na iya taimakawa wajen ƙarfafa ƙarfi da juriya a cikin waɗannan tsokoki, waɗanda zasu iya haɓaka aiki a cikin latsawa na kusa-kusa da ke kwance.