Barbell Close-Grip Bench Press

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

Ukuxhumana kwe Barbell Close-Grip Bench Press

The Barbell Close-Grip Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri pa triceps ndi chifuwa, komanso kugwira mapewa ndi kumbuyo. Zochita izi ndi zabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kuwonjezera mphamvu zam'mwamba ndikuwongolera matanthauzidwe a minofu. Kuphatikizira Barbell Close-Grip Bench Press muzochita zanu zolimbitsa thupi kungathe kulimbitsa mphamvu ya mkono, kulimbikitsa kukhazikika kwa thupi, ndikuthandizira kuti mukhale ndi ndondomeko yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Close-Grip Bench Press

• Pang'onopang'ono tsitsani ma barbell pachifuwa chanu, kuwonetsetsa kuti zigongono zanu zatsekeredwa pafupi ndi thupi lanu kuti ziwongolere ma triceps anu.
• Pamene barbell ili pafupi ndi chifuwa chanu, imani kamphindi kuti muteteze kulemera kwake.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu.
• Bwerezaninso ndondomekoyi kuti mubwereze nambala yomwe mukufuna, nthawi zonse kusunga ulamuliro ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Close-Grip Bench Press

• ** Kuyika kwa Elbow Moyenera **: Sungani zigono zanu pafupi ndi thupi lanu nthawi yonse yoyenda. Kutulutsa zigono zanu m'mbali kumatha kuvulaza mapewa.
• ** Yang'anirani Kuyenda Kwanu **: Tsitsani barbell pachifuwa chanu chakumunsi kapena kumtunda, osati khosi lanu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. Pitirizani kuyenda pang'onopang'ono komanso mowongolera, ponse potsitsa kapamwamba ndikukankhira m'mwamba.
• **Kuyenda Kwathunthu**: Onetsetsani kuti mukumaliza mayendedwe onse. Tsitsani barbell mpaka itakhudza pachifuwa chanu pang'onopang'ono kenako tambasulani manja anu pamwamba. Izi zidzaonetsetsa kuti mukupindula kwambiri ndi masewerawa.
• **Gwiritsani ntchito Spotter**: Makamaka mukakweza

Barbell Close-Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Close-Grip Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Close-Grip Bench Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi chotchinga pafupi ndi chitetezo, makamaka mukangoyamba kumene. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kuphunzira njira zolondola kuchokera kwa katswiri wodziwika bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Close-Grip Bench Press?

• The Incline Close-Grip Bench Press imasintha mbali ya benchi kuti igwirizane ndi kumtunda kwa chifuwa ndi mapewa kwambiri.
• The Decline Close-Grip Bench Press imachitidwa pa benchi yotsika, yomwe imasuntha kuyang'ana kumunsi kwa chifuwa.
• The Smith Machine Close-Grip Bench Press imagwiritsa ntchito makina opangira zitsulo, kupereka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, koyenera kwa oyamba kumene kapena omwe akuchira kuvulala.
• The Resistance Band Close-Grip Bench Press imaphatikizapo magulu otsutsa, ndikuwonjezera chinthu cha kusakhazikika ndi kuwonjezereka kwachisokonezo panthawi yonseyi.

Izinto zokufunda ezishisa ezivumelekile Barbell Close-Grip Bench Press?

• Mapush-ups amathanso kupititsa patsogolo ubwino wa Barbell Close-Grip Bench Press, pamene amagwiritsa ntchito magulu ofanana a minofu, kuphatikizapo triceps, pectorals, ndi deltoids, komanso amagwirizanitsa maziko okhazikika, kupititsa patsogolo mphamvu za thupi lonse.
• Ma Crushers a Chigaza, kapena bodza la tricep extensions, ndi ntchito ina yabwino yowonjezerapo chifukwa amalekanitsa ma triceps, gulu lalikulu la minofu lomwe limagwira ntchito mu Barbell Close-Grip Bench Press, yomwe ingathandize kupititsa patsogolo kutanthauzira kwa minofu ndi mphamvu.