Smith Close-Grip Bench Press

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Mīhini Smith
• Kōaro Mīhini: Triceps Brachii
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Whakataki ki te Smith Close-Grip Bench Press

Ko te Smith Close-Grip Bench Press he mahi whakapakari kaha e aro nui ana ki nga triceps me nga uaua tuarua penei i te uma me nga pakihiwi. He mahi tino pai mo te hunga takitahi i nga taumata whakapakari tinana katoa e whai ana ki te whakanui ake i te kaha o runga tinana me te whakamaramatanga uaua. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi na te mea ka pumau i roto i te miihini Smith, ka taea te whakahaere i te nekehanga me te kaha ki te aro ki te ahua me te whakauru o nga uaua.

Whakarite i te: He Whakateretere-Whakamārama Smith Close-Grip Bench Press

• Takoto ki runga i te tauera me o waewae ki runga i te papa. Whakanohoia koe kia noho tika te pae ki runga ake i to uma. Hopukia te pae me te mau tonu, ringa te whanui o nga pokohiwi me nga nikau e anga atu ana ki a koe.
• Wewetehia te pae ma te pana ki runga ka huri i o ringaringa ki te iriti mai i te miihini. Whakahekea te pae ki to uma i runga i te mana whakahaere, kia piri tonu o tuke ki to tinana.
• Panahia te pae ki runga kia toro rawa atu o ringaringa, me te pupuhi i a koe e mahi ana. Me whakarite kia mau tonu koe ki te mau tonu me o ringaringa kei runga tika i ou tuke.
• Whakahokia enei mahi mo te maha o nga tukurua e hiahiatia ana, katahi ka ata tirotirohia te pae ma te huri i o ringaringa ki te maukati ki roto i te miihini. Kia maumahara ki te pupuri i o nekehanga me te u tonu puta noa i te waa

Nga Tohu mō te Whakaputa Smith Close-Grip Bench Press

• Te Nekehanga Whakahaerehia: Me karo i te pohehe noa o te neke tere i te pae, te whakamahi torohaki ranei ki te hiki. Engari, arotahi ki nga nekehanga puhoi me te whakahaere. Whakahekea te pae ki to uma ka pehia ki runga, kia noho tata tonu o tuke ki to tinana puta noa i te nekehanga. Ma tenei ka awhina i a koe kia pai ake te whakauru i o triceps.
• Aukati i te Maukati i nga Tuke: Ko te hapa noa ko te toronga me te maukati i o tuke ki runga ake o te hiki. Ehara tenei i te mea ka whakapakeke noa i o hononga, engari ka whara ano. Engari, me whai kia paku te piko i roto i o tuke ahakoa kei te tihi o te nekehanga.
• Manawa Tika: He tika te manawa

Smith Close-Grip Bench Press He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Close-Grip Bench Press?

Ae, ka taea e te hunga timata te mahi a Smith Close-Grip Bench Press. Heoi, he mea nui ki te timata me nga taumaha mama ake me te aro ki te pupuri i te ahua tika kia kore ai e whara. Ko tenei mahi ka aro nui ki nga uaua me nga uaua o te uma. He pai tonu te whakaaro mo te hunga timata ki te tirotiro, ki te arahi ranei mai i te kaiwhakangungu whaiaro, i te kaikawe omaoma mohio ranei ki te whakarite kia tika ta ratou mahi.

He aha ngā rerekētanga māori o te Smith Close-Grip Bench Press?

• Ko te Decline Smith Machine Close-Grip Bench Press tetahi atu momo rerekee kei te heke te pae, e aro nui ana ki nga uaua o raro o te uma.
• Ko te Reverse Grip Smith Machine Close-Grip Bench Press ka huri i te puri ki raro i te ringaringa, ka puta he whakaihiihi rereke ki nga uaua, ina koa ko te uma o runga me te triceps.
• Ko te One-Arm Smith Machine Close-Grip Bench Press he rereke rereke, e wero ana i to pumau me te tuku kia arotahi koe ki tetahi ringa i te wa kotahi.
• Ko te Smith Machine Close-Grip Bench Press with Bands or Chains he taapiri i te parenga i a koe e pehi ana ki runga, ka piki ake te uaua me te whakakaha ake i nga uaua i te tihi o te nekehanga.

He aha ngā mahi whakapaipai mō te Smith Close-Grip Bench Press?

• Push-ups: He rite nga roopu uaua ki te Smith Close-Grip Bench Press, ara te uma, nga pakihiwi, me nga triceps, a ka taea te whakapai ake i te kaha o te tinana o runga, me te whakanui ake i to kaha ki te hiki ake i te taumahatanga i roto i te papa perehi. .
• Ka Rere a Dumbbell: Ko tenei mahi ka whakakiia te Smith Close-Grip Bench Press ma te mahi i nga uaua o te uma mai i tetahi koki rereke, e whakatairanga ana i te whakawhanaketanga o nga uaua pai ake, me te whakarei ake i te kaha me te pumau e hiahiatia ana mo te perehi papa.