Dumbbell Close-grip Press

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

Sakonni ga Dumbbell Close-grip Press

Dumbbell Close-grip Press shine motsa jiki mai ƙarfi wanda ke kaiwa ga triceps, ƙirji da tsokoki na kafada. Babban motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane za su so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ikonsa na haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da tallafawa mafi kyawun aiki a cikin sauran ƙungiyoyin fili.

Yanayinta: tsammanin nuni a nuni Dumbbell Close-grip Press

• Rage dumbbells sannu a hankali zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma tabbatar da cewa ma'aunin ya kasance daidai da juna.
• Dakata na ɗan lokaci lokacin da dumbbells suna saman ƙirjin ku, ba tare da taɓa shi ba.
• Matsa dumbbells baya zuwa wurin farawa, ta yin amfani da ƙirjin ku da tsokoki na triceps da kuma riƙe kamannin kusa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsin ku da tsayayye a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Close-grip Press

• Guji Guguwa: Kuskure ɗaya na gama-gari shine gaggauce ta cikin maimaitawa. Yana da mahimmanci a kula da jinkirin, motsi mai sarrafawa, mai da hankali kan raguwar tsoka ba akan nauyin da ake ɗagawa ba. Guguwa na iya haifar da sigar da ba ta dace ba, rage tasirin motsa jiki da kuma haifar da rauni.
• Zaɓin Nauyin Dama: Zaɓin nauyin da ya dace yana da mahimmanci. Idan nauyin ya yi haske da yawa, ba za ku yi aiki da tsokoki yadda ya kamata ba. Amma idan ya yi nauyi sosai, siffar ku za ta sha wahala, kuma kuna iya fuskantar rauni. Fara da ƙananan nauyi don tabbatarwa

Dumbbell Close-grip Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Close-grip Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Close-grip Press. Duk da haka, yana da mahimmanci a fara da nauyin da za a iya sarrafawa kuma a mai da hankali kan tsari da fasaha maimakon ɗaga nauyi. Ana ba da shawarar samun mai horarwa ko gogaggen jagorar jagora da farko don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Dumbbell Close-grip Press?

• Ƙunƙasa Dumbbell Close-grip Latsa: Ana yin wannan bambancin akan benci mai karkata, wanda ke kaiwa ƙirji na sama da kafadu fiye da sigar benci mai lebur.
• Latsa ƙasa ta kusa: Maimakon benci, kuna kwance a ƙasa, wanda ke iyakance kewayon motsi kuma ya fi mai da hankali kan triceps.
• Dumbbell Close-rip Latsa tare da Resistance Makada: Ƙara maƙallan juriya zuwa dumbbell kusa da latsa yana ƙara juriya, musamman a saman motsi.
• Single-Arm Dumbbell Close-grip Press: Ana yin wannan bambancin tare da hannu ɗaya a lokaci ɗaya, wanda ke taimakawa wajen gyara duk wani rashin daidaituwa na tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Close-grip Press?

• Push-ups: Push-ups suna aiki iri ɗaya tsokoki kamar Dumbbell Close-grip Press, ciki har da ƙirji, triceps, da kafadu, don haka yana haɓaka ta ta hanyar samar da cikakkiyar motsa jiki na jiki.
• Crushers Skull: Crushers Skull Crushers, kamar Dumbbell Close-grip Press, da farko suna kai hari ga triceps, amma kuma suna shigar da hannaye da wuyan hannu, suna samar da nau'ikan motsi daban-daban da haɓaka daidaitaccen ci gaban tsoka.