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 Kwance Kusa da Latsa

Latsa Close-grip na kwance shine motsa jiki mai ƙarfi da farko wanda ke nufin triceps, amma kuma yana haɗa ƙirji da tsokoki na kafada. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba da ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Motsa jiki ba wai kawai yana taimakawa wajen gina jiki mai ƙarfi ba har ma yana haɓaka aikin motsa jiki gabaɗaya da ayyukan yau da kullun, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Kwance Kusa da Latsa

• Sannu a hankali saukar da barbell zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma tabbatar da cewa hannayenku sun daidaita zuwa ƙasa.
• Dakata na ɗan lokaci lokacin da ƙwanƙwasa yana saman ƙirjin ku, ba tare da barin shi ya taɓa ba.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, tsawaita hannuwanku gabaɗaya amma ba tare da kulle gwiwar gwiwar ku ba.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye iko akan barbell a duk lokacin motsa jiki.

Lajin Don yi Kwance Kusa da Latsa

• Dabarun Riko: Rike ƙwanƙwasa tare da kamawa kusa, kusa da faɗin kafaɗa. Ya kamata tafin hannunku su kasance suna fuskantar nesa da ku (riƙe da yawa). Ka guji riƙe sandar da faɗi sosai ko kunkuntar saboda hakan na iya dagula wuyan hannu da iyakance tasirin aikin.
• Motsi Mai Sarrafa: Rage kararrawa zuwa kirjin ku a hankali da sarrafawa, yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku. Ka guji barin barbell ya billa daga kirjinka ko rage shi da sauri, saboda wannan na iya haifar da rauni.
• Daidaita Hannu: Ka riƙe hannunka daidai da ƙasa yayin duk motsin. Ka guji fitar da gwiwar gwiwarka saboda wannan na iya sanya damuwa mara kyau a kafadu.
• Fasahar Numfashi: Shaka yayin da kuke ragewa

Kwance Kusa da Latsa Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kusa da Latsa?

Ee, masu farawa za su iya yin aikin Latsa Kusa da Kusa. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da guje wa rauni. Wannan darasi na farko yana kaiwa kirji, triceps, da kafadu. Kamar kowane motsa jiki, masu farawa ya kamata su kula don koyan tsari da fasaha daidai, watakila a ƙarƙashin jagorancin mai horar da motsa jiki, don hana damuwa ko wasu raunuka.

Me ya sa ya wuce ga Kwance Kusa da 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ana yin shi ne a kan benci mai raguwa, yana nufin ƙarin ƙananan ƙirji da triceps.
• The Close-grip Dumbbell Press: Maimakon barbell, wannan bambancin yana amfani da dumbbells, wanda zai iya taimakawa wajen inganta rashin daidaituwa na tsoka da ƙara yawan motsi.
• The Close-grip Floor Press: Ana yin wannan motsa jiki yana kwance a ƙasa maimakon benci, wanda zai iya rage nauyin kafada kuma ya fi mayar da hankali kan triceps.
• The Smith Machine Close-grip Bench Press: Wannan bambancin yana amfani da injin Smith, wanda ke ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kan ɗaga nauyi masu nauyi.

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

• The Push-ups motsa jiki na taimaka wa Latsa Kusa-Cikin Latsa ta hanyar ba wai kawai mayar da hankali kan tsokoki na ƙirji ba, har ma da yin amfani da triceps da kafadu, haɓaka ƙarfin jiki na sama gaba ɗaya.
• Motsa jiki na Tricep Dips yana haɓaka fa'idodin Latsa Close-grip yayin da yake kai hari ga triceps waɗanda suma ke aiki a cikin latsawa, ta haka inganta ƙarfin hannu da kwanciyar hankali.