Kusa-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 Kusa-Grip Bench Press

The Close-Grip Bench Press wani motsa jiki ne na gina ƙarfi da farko yana niyya ga triceps da tsokoki na ƙirji. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, waɗanda ke neman haɓaka ƙarfin jiki na sama da haɓaka ƙwarewar turawa. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun saboda yana haɓaka ma'anar tsoka, yana haɓaka ƙarfin jiki gabaɗaya, kuma yana iya taimakawa wajen haɓaka aiki a cikin wasu ɗagawa da ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Kusa-Grip Bench Press

• Sannu a hankali ƙarar kararrawa zuwa kirjin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku, tabbatar da cewa hannayenku sun kasance a tsaye.
• Da zarar barbell ɗin yana saman ƙirjin ku, dakata na ɗan lokaci.
• Matsa barbell baya zuwa wurin farawa, mai da hankali kan yin amfani da triceps ɗin ku don tura nauyi sama yayin kiyaye gwiwar ku kusa da jikin ku.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Kusa-Grip Bench Press

• Sarrafa Nauyin: Ka guji kuskuren sauke nauyin da sauri da kuma tayar da shi daga kirjinka. Wannan na iya haifar da mummunan rauni. Madadin haka, sarrafa nauyi akan hanyar ƙasa sannan danna shi sama da ƙarfi. Wannan zai haɗa tsokoki a duk tsawon yanayin motsi kuma ya taimake ku samun mafi kyawun motsa jiki.
• Kiyaye Hannun Hannun Ka: Kuskure na gama gari shine fidda gwiwar gwiwar zuwa tarnaƙi. Wannan na iya sanya nauyin da ba dole ba a kan kafadu kuma ya rage tasirin motsa jiki don triceps. Rike gwiwar gwiwar ku a cikin jikin ku yayin da kuke raguwa da ɗaga nauyi.
• Cikakkun Motsi: Tabbatar da yin aikin

Kusa-Grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Kusa-Grip Bench Press?

Ee, masu farawa zasu iya yin aikin Close-Grip Bench Press. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai tabo ko ƙwararrun mai horar da su taimaka muku yayin motsa jiki don tabbatar da aminci. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da kuke samun kwanciyar hankali da ƙarfi.

Me ya sa ya wuce ga Kusa-Grip Bench Press?

• Rage Close-Grip Bench Press: Ana yin wannan bambancin akan benci mai raguwa, yana mai da hankali kan ƙananan ɓangaren ƙirji da triceps.
• Close-Grip Dumbbell Bench Press: Maimakon barbell, wannan bambance-bambancen yana amfani da dumbbells, wanda zai iya taimakawa wajen inganta rashin daidaituwa na tsoka da kuma ƙara ƙarfafawa.
• Smith Machine Close-Grip Bench Press: Wannan bambancin yana amfani da na'ura na Smith, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba ka damar mayar da hankali kan ƙwayar tsoka maimakon daidaitawa.
• Resistance Band Close-Grip Bench Press: Wannan bambance-bambancen ya haɗa da makada na juriya, ƙara ƙarin juriya a saman ɗagawa da haɓaka kunna tsoka a cikin duka motsi.

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

• Tricep Dips: Wadannan kuma suna mayar da hankali kan triceps, tsoka na farko ya yi aiki a cikin ɗakin benci na kusa, kuma yana taimakawa wajen ƙara yawan ƙarfin jiki na sama, musamman a cikin kirji da kafadu, wanda shine tsokoki na biyu da ake amfani da su a cikin benci.
• Push-ups: Suna kaiwa ƙungiyoyin tsoka iri ɗaya a matsayin latsa kusa-riko na benci - triceps, ƙirji, da kafadu, amma suna amfani da nauyin jiki azaman juriya, samar da aikin motsa jiki wanda ke haɓaka ƙarfin gabaɗaya da kwanciyar hankali.