Smith Close-Grip Bench Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Smith Close-Grip Bench Press

Smith Close-Grip Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga triceps da tsokoki na biyu kamar ƙirji da kafadu. Kyakkyawan motsa jiki ne ga daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfin babba da ma'anar tsoka. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum yayin da yake samar da kwanciyar hankali ta hanyar na'ura na Smith, yana ba da izinin motsi mai sarrafawa da kuma ikon mayar da hankali ga tsari da haɗin gwiwa.

Yanayinta: tsammanin nuni a nuni Smith Close-Grip Bench Press

• Ka kwanta a kan benci tare da shimfiɗa ƙafafu a ƙasa. Sanya kanka don sandar ta kasance a saman kirjinka kai tsaye. Ɗauki sandar tare da kamawa kusa, hannaye da faɗin kafaɗa da dabino suna fuskantar nesa da ku.
• Cire sandar ta hanyar tura shi sama da juya wuyan hannu don buɗe shi daga injin. Rage sandar zuwa kirjin ku a cikin tsari mai sarrafawa, kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Matsa sandar baya sama har sai hannayenka sun cika sosai, suna fitar da numfashi yayin da kake yin haka. Tabbatar cewa kun kiyaye riko na kusa kuma cewa wuyan hannu yana sama da gwiwar hannu kai tsaye.
• Maimaita waɗannan matakan don adadin maimaitawar da ake so, sannan a sake gyara sandar ta hanyar jujjuya wuyan hannu don mayar da shi cikin na'ura. Koyaushe tuna don kiyaye motsin ku da tsayawa a duk lokacin

Lajin Don yi Smith Close-Grip Bench Press

• Motsi Mai Sarrafa: Guji kuskuren gama gari na matsar da sandar da sauri ko amfani da kuzari don ɗagawa. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Rage sandar zuwa kirjin ku kuma danna shi baya sama, tabbatar da gwiwar gwiwar ku sun kasance kusa da jikin ku yayin motsi. Wannan zai taimaka muku shigar da triceps ɗin ku yadda ya kamata.
• Guji Makulle Hannun Hannu: Kuskuren gama gari shine tsawaita da kulle gwiwar gwiwar ku a saman ɗagawa. Wannan ba wai kawai yana sanya damuwa mara amfani ba akan haɗin gwiwa amma kuma yana iya haifar da rauni. Maimakon haka, yi nufin ci gaba da ɗan lanƙwasa a gwiwar hannu ko da a saman motsi.
• Numfashi Daidai: Numfashi daidai yake

Smith Close-Grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Close-Grip Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Close-Grip Bench Press. Koyaya, yana da mahimmanci a fara da ƙananan nauyi kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Wannan motsa jiki da farko yana kaiwa triceps da tsokoki na kirji. Yana da kyau koyaushe don masu farawa su sami kulawa ko jagora daga mai koyarwa na sirri ko ƙwararrun masu zuwa motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Smith Close-Grip Bench Press?

• The Decline Smith Machine Close-Grip Bench Press wani bambanci ne inda aka saita benci a raguwa, yana mai da hankali kan ƙananan tsokoki na kirji.
• The Reverse Grip Smith Machine Close-Grip Bench Press yana canza kama zuwa hannun hannu, yana ba da wani abin ƙarfafawa daban-daban ga tsokoki, musamman ƙirji na sama da triceps.
• Daya-hannu Smith inji kusa-dutsen akwai bambance-bambancen bambance-bambancen da ba a da zaman lafiya, yana kalubalantar ku da mai da hankali kan hannu ɗaya a lokaci guda.
• The Smith Machine Close-Grip Bench Press tare da Makada ko Sarƙoƙi yana ƙara juriya yayin da kake danna sama, ƙara wahala da aiki da tsokoki a saman motsi.

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

• Push-ups: Push-ups suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Smith Close-Grip Bench Press, wato ƙirji, kafadu, da triceps, kuma suna iya taimakawa haɓaka ƙarfin jiki gaba ɗaya, haɓaka ikon ku na ɗaga ƙarin nauyi a cikin latsa benci. .
• Dumbbell Flyes: Wannan motsa jiki ya cika Smith Close-Grip Bench Press ta hanyar yin aiki da tsokoki na kirji daga wani kusurwa daban-daban, inganta ingantaccen ci gaban tsoka da haɓaka ƙarfi da kwanciyar hankali da ake bukata don matsi na benci.