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 horo ne mai ƙarfi wanda ke kaiwa ga triceps da tsokoki na ƙirji. Yana da kyau ga duka masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda na'urar Smith ta samar da kwanciyar hankali, yana sa ya fi sauƙi don mayar da hankali kan tsari da haɗin gwiwa. Wannan motsa jiki yana da amfani ga waɗanda ke neman inganta ƙarfin jiki na sama, ma'anar tsoka, da waɗanda ke son haɓaka aiki a cikin wasanni ko ayyukan da ke buƙatar ƙarfin hannu da tsokoki na kirji.

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

• Ɗauki kararrawa tare da kamawa kusa, hannaye kusa da faɗin kafaɗa, da dabino suna fuskantar nesa da kai.
• Cire kararrawar kuma ku saukar da shi a hankali zuwa ga kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku.
• Da zarar barbell ya taɓa ƙirjin ku, tura shi baya ta amfani da triceps ɗin ku har sai hannayenku sun cika.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Smith Close-Grip Bench Press

• Sarrafa motsinku: Kuskure ɗaya na gama gari shine saurin motsa jiki. Tabbatar ka sauke sandar a hankali kuma cikin tsari mai sarrafawa zuwa kirjinka, dakata na ɗan lokaci, sannan tura sandar baya sama. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma har ma yana haɓaka haɗin tsoka.
• Kiyaye Bakinka Lebur: Yana da mahimmanci don kiyaye bayanka ya kwanta a kan benci yayin motsa jiki. Kirkira baya na iya haifar da damuwa da rauni mai yuwuwa.
• Kada Ku Kulle Hannunku: Lokacin da kuka tura sandar baya sama, ku guji kulle gwiwar gwiwar ku a saman motsi. Wannan yana kiyaye tashin hankali akan tsokoki kuma yana hana damuwa mara amfani akan haɗin gwiwar gwiwar gwiwar hannu. 5

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 don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen ɗan wasan motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ke inganta.

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

• The Decline Smith Machine Close-Grip Bench Press: Wannan sigar tana hari kan ƙananan kirji da triceps, tare da raguwar matsayi yana ba da ƙalubale na musamman ga tsokoki.
• The Smith Wide-Grip Bench Press: Wannan bambancin yana canza mayar da hankali daga triceps zuwa tsokoki na ƙirji, ta yin amfani da riko mai faɗi akan sandar.
• The Smith Machine Reverse-Grip Bench Press: Wannan bambance-bambancen yana hari akan kirji na sama da triceps, tare da jujjuya rikon yana canza haɗin tsoka.
• The Smith Machine Close-Grip Bench Press tare da Sarƙoƙi: Wannan ci gaba na ci gaba yana ƙara sarƙoƙi zuwa barbell, yana ƙara juriya yayin da aka ɗaga sandar, wanda ke ƙara ƙalubalantar triceps da tsokoki na ƙirji.

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 - triceps, ƙirji, da kafadu, amma kuma suna aiwatar da ainihin, yana mai da su babban motsa jiki mai dacewa don ƙarfin gabaɗaya da kwanciyar hankali.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙaƙa ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafa : Wannan motsa jiki kuma yana ƙaddamar da triceps amma daga kusurwa daban-daban, yana taimakawa wajen tabbatar da cewa duk sassan tsoka suna aiki da daidaitawa, wanda zai iya haɓaka amfanin Smith Close-Grip Bench Press.