Barbell Anama Close-grip Press

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Barbell Anama Close-grip Press

The Barbell Lying Close-grip Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma triceps, komanso kugwirizanitsa chifuwa ndi mapewa. Ndi masewera olimbitsa thupi abwino kwambiri kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, makamaka othamanga, omanga thupi, komanso okonda masewera olimbitsa thupi. Zochita zolimbitsa thupizi zimathandizira kutanthauzira kwa minofu, kuwongolera thupi lonse, komanso kulimbikitsa masewera olimbitsa thupi, zomwe zimapangitsa kukhala kofunikira kumagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Anama Close-grip Press

• Gwirani kansalu kotchinga moyandikana (manja motalikirana motalikirana ndi mapewa), manja akuyang'ana kutsogolo, ndipo mugwire pamwamba pa chifuwa chanu ndi manja anu atatambasula.
• Pang'onopang'ono tsitsani belu lolowera pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti zitsimikizire kuti triceps yanu ikugwira ntchito yambiri.
• Imani kaye pang'ono pamene belu lotchinga lili pamwamba pa chifuwa chanu, osalola kuti likhudze thupi lanu.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu koma osatseka zigongono zanu. Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Anama Close-grip Press

• Yang'anirani Kulemera kwake: Ndikofunikira kuwongolera kulemera mumayendedwe onse. Pewani kulola kuti kulemera kugwere mofulumira cha chifuwa chanu. M'malo mwake, tsitsani belulo pang'onopang'ono ndikuwongolera, ndiyeno nkukankhirani m'mwamba mowongolera. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimachepetsa chiopsezo cha kuvulala.
• Pewani Kutsekera Zigono: Cholakwika chimodzi chodziwika bwino ndikukulitsa ndikutseka zigongono pamwamba pa atolankhani. Izi zikhoza kuika maganizo osafunika pa mfundo chigongono. M'malo mwake, yesetsani kupindika pang'ono m'zigongono ngakhale pamwamba

Barbell Anama Close-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Anama Close-grip Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Lying Close-grip Press, koma ayenera kuyamba ndi kulemera kochepa kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Anama Close-grip Press?

• Smith Machine Amanama Close-grip Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika ndi kuthandizira kusiyana ndi barbell yaulere, ndikupangitsa kukhala njira yabwino kwa oyamba kumene kapena omwe akuvulala.
• Incline Lying Close-grip Press: Kusinthaku kumachitika pa benchi yolowera, yomwe imayang'ana pachifuwa chapamwamba ndi mapewa kuposa mtundu wa benchi.
• Decline Lying Close-grip Press: Kusinthaku kumachitika pa benchi yotsika, yomwe imayang'ana pachifuwa chakumunsi kwambiri.
• Resistance Band Lying Close-grip Press: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa zolemera, kupereka mtundu wosiyana wa kukana ndi kulola kusinthasintha kwambiri pakuyenda.

Izinto zokufunda ezishisa ezivumelekile Barbell Anama Close-grip Press?

• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amakhudzanso chifuwa, triceps, ndi mapewa, mofanana ndi makina osindikizira omwe ali pafupi. Ubwino wa ma push-ups ndikuti amatha kuchitidwa kulikonse, nthawi iliyonse, popanda zida zilizonse.
• Tricep Dips: Tricep dips ndi masewera olimbitsa thupi kuti agwirizane ndi makina osindikizira omwe ali pafupi kwambiri pamene amayang'ananso ma triceps ndi minofu ya pachifuwa koma mosiyana. Kuchita masewera olimbitsa thupi kungathandize kulimbitsa mphamvu ndi kupirira mu minofu iyi, yomwe ingathe kupititsa patsogolo ntchito ya barbell lying close-grip press.