EZ-bar Close-Grip Bench Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: EZ Barbell: Jambar mai gyaran hawan bayananku.
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga EZ-bar Close-Grip Bench Press

EZ-bar Close-Grip Bench Press wani motsa jiki ne mai ƙarfi wanda ke da alhakin triceps, amma kuma yana shiga tsokoki na ƙirji da kafada. Ya dace da duk wanda ke neman inganta ƙarfin jiki na sama, musamman waɗanda ke son haɓaka ma'anar triceps. Mutane da yawa na iya zaɓar wannan motsa jiki don ikonsa na haɓaka ƙwayar tsoka, haɓaka ƙarfin turawa, da haɓaka ƙa'idodin jikin sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni EZ-bar Close-Grip Bench Press

• Sannu a hankali rage sandar zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku don tabbatar da cewa triceps ɗinku sun shiga.
• Da zarar mashaya yana kusa da ƙirjin ku, dakata na ɗan lokaci.
• Sa'an nan kuma, tura sandar baya har zuwa matsayi na farawa, cikakken mika hannuwanku amma ba tare da kulle gwiwar gwiwar ku ba.
• Maimaita motsi don adadin maimaitawa da kuke so, tabbatar da sarrafa motsinku da tsayawa.

Lajin Don yi EZ-bar Close-Grip Bench Press

• Motsi Mai Sarrafa: Ka guji sha'awar gaggauto ta hanyar wakilan ku. Rage sandar a hankali zuwa kirjin ku kuma tura shi baya cikin tsari mai sarrafawa. Wannan ba kawai zai taimaka guje wa rauni ba amma kuma tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, haɓaka tasirin motsa jiki.
• Madaidaicin Matsayin gwiwar gwiwar hannu: Ka sanya gwiwar gwiwarka a kusa da jikinka a duk lokacin aikin. Fitar da gwiwar gwiwar ku na iya sanya damuwa mara amfani a kafadu kuma rage mayar da hankali kan triceps.
• Cikakkun Motsi: Kada ku yaudari kanku ta hanyar ba da cikakkiyar mika hannuwanku a saman dagawa ko kuma kada ku kawo sandar har zuwa kirjin ku. Cikakken kewayon motsi yana tabbatar da cewa kuna aiki da triceps ta hanyar duk ƙarfinsu. 5

EZ-bar Close-Grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya EZ-bar Close-Grip Bench Press?

Ee, masu farawa zasu iya yin aikin EZ-bar Close-Grip Bench Press. Duk da haka, yana da mahimmanci don farawa tare da nauyin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da an yi shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ke ƙaruwa.

Me ya sa ya wuce ga EZ-bar Close-Grip Bench Press?

• Ƙarƙashin EZ-bar Kusa-Grip Bench Press: Ana yin wannan sigar a kan benci mai raguwa, yana jaddada ƙananan tsokoki na ƙirji da samar da wani kusurwa na juriya.
• Reverse Grip EZ-bar Bench Press: A cikin wannan bambance-bambancen, kuna riƙe EZ-bar tare da riko na hannu, wanda zai iya haɗa tsokoki daban-daban kuma ya sanya ƙarin fifiko akan ƙirji na sama da triceps.
• The EZ-bar Close-Grip Floor Press: Ana yin wannan sigar motsa jiki yayin kwance a ƙasa maimakon benci, wanda zai iya taimakawa wajen mai da hankali kan triceps da iyakance kewayon motsi don hana raunin kafada.
• Ƙungiyar EZ-bar Close-Grip Bench Press: A cikin wannan bambancin, kuna amfani da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka da haɓaka

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

• Crushers Skull Crushers: Kamar EZ-bar Close-Grip Bench Press, wannan darasi na musamman yana kaiwa triceps, amma kuma yana haɗa hannayen hannu da wuyan hannu, yana samar da motsa jiki mai kyau.
• Push-ups: Yayin da farko motsa jiki na kirji, tura-ups kuma suna shiga triceps, kama da EZ-bar Close-Grip Bench Press, kuma zai iya taimakawa wajen inganta ƙarfin jiki da jimiri gaba ɗaya.