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 kaiwa ga triceps, amma kuma yana haɗa kirji da kafadu. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, musamman waɗanda ke da hannu cikin wasanni ko ayyukan da ke buƙatar motsi mai ƙarfi. Mutane za su so yin wannan motsa jiki don ƙara girman triceps da ƙarfin su, inganta aikin latsawa na benci, da haɓaka juriyar tsokar jikinsu gaba ɗaya.

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

• Tare da mashaya a matakin ƙirji, shimfiɗa hannuwanku gabaɗaya, matsa sandar kai tsaye zuwa saman rufin.
• Dakata na ɗan lokaci a saman motsin, tabbatar da cewa kada ku kulle gwiwar hannu.
• A hankali saukar da sandar baya zuwa kirjin ku, tabbatar da cewa kun kula da iko a duk lokacin motsi.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da santsi da sarrafawa.

Lajin Don yi EZ-bar Close-Grip Bench Press

• Matsayin gwiwar hannu: Ka kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsi. Idan gwiwar gwiwar ku sun yi waje, zai iya sanya damuwa mara amfani a kafadu kuma ya rage mayar da hankali kan triceps.
• Motsi Mai Sarrafa: Ka guji saurin motsa jiki. Rage sandar a hankali, sarrafawa zuwa ƙirjin ku na ƙasa, sannan tura shi baya sama. Wannan yana taimakawa wajen haɓaka haɗin tsoka kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar da tsawaita hannunka a saman motsin, amma kar a kulle gwiwar hannu. Wannan yana tabbatar da cewa triceps ɗin ku sun cika aiki.
• Madaidaicin Matsayin Jiki: Tsaya ƙafafunku a kwance a ƙasa, bayan ku a kan benci, da idanunku a ƙarƙashin mashaya. Wannan yana ba da kwanciyar hankali

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, ana bada shawara don farawa tare da nauyin nauyi don tabbatar da tsari da fasaha mai dacewa. Wannan motsa jiki da farko yana kaiwa triceps, amma kuma yana aiki da ƙirji da kafadu. Yana da kyau koyaushe ga masu farawa su sami mai horarwa ko ƙwararrun masu zuwa motsa jiki su kula da fom ɗin su lokacin farawa da sabbin motsa jiki.

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

• Barbell Close-Grip Bench Press wani bambance-bambance ne wanda ke amfani da daidaitaccen barbell, wanda zai iya taimakawa wajen haɓaka ƙarfin babba na gaba ɗaya.
• Latsa Close-Grip Bench Press yana canza kusurwar benci don ƙaddamar da ƙirji na sama da kafadu yadda ya kamata.
• Ƙarƙashin Ƙarfafa-Grip Bench Press ana yin shi a kan benci mai raguwa, yana mai da hankali ga ƙananan kirji da triceps.
• Smith Machine Close-Grip Bench Press yana amfani da injin smith, yana ba da ƙarin motsi mai sarrafawa kuma yana ba ku damar mai da hankali kan ƙwayar tsoka.

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

• Crushers Skull Crushers: Skull Crushers wani motsa jiki ne mai mahimmanci wanda ya dace da EZ-bar Close-Grip Bench Press ta hanyar ware triceps, wanda ke ba da damar mayar da hankali ga wannan ƙungiyar tsoka, ta haka yana ƙarfafa ƙarfi da ma'anar.
• Push-ups: Push-ups suna aiki da kyau wajen haɓaka EZ-bar Close-Grip Bench Press yayin da suke shiga ba kawai triceps ba, har ma da ƙirji da tsokoki na kafada, don haka suna ba da ƙarin aikin motsa jiki na sama.