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, Triceps Brachii

Ukuxhumana kwe Barbell Close Grip Bench Press

The Barbell Close Grip Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri pa triceps, chifuwa, ndi mapewa, ndikugwirizanitsa pakati. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zathupi, kupirira kwamphamvu, komanso kutanthauzira. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa luso lanu lolimbikira, kukuthandizani kuti mukhale bwino, komanso kukuthandizani kuchita zinthu zatsiku ndi tsiku mosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Close Grip Bench Press

• Kwezani kapamwamba pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
• Pamene mukupuma, tsitsani pang'onopang'ono kapamwamba mpaka kakudutsa pakati pa chifuwa chanu.
• Imani pang'onopang'ono, ndiye pamene mukupuma, kanikizani kapamwamba kumbuyo komwe munayambira pogwiritsa ntchito minofu ya triceps ndikuwonetsetsa kuti manja anu atambasulidwa.
• Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, kuonetsetsa kuti zigongono zanu zikhale pafupi ndi thupi lanu panthawi yonseyi kuti muwonjezere kuchitapo kanthu kwa triceps.

Izinto zokwenza Barbell Close Grip Bench Press

• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Tsitsani barbell pachifuwa chanu ndikukankhira m'mwamba, kuyang'ana pa triceps yanu. Kuthamanga mothamanga kungayambitse kuvulala ndipo sikungakupatseni zotsatira zomwe mukufuna.
• Sungani Zigono Zanu Pafupi: Cholakwika china chofala ndikutulutsa zigongono. M'malo mwake, asungeni pafupi ndi thupi lanu panthawi yonseyi. Izi sizimangoyang'ana ma triceps mogwira mtima, komanso zimachepetsa chiopsezo cha kuvulala kwa mapewa.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Tsitsani barbell mpaka pachifuwa chanu musanayikankhire m'mwamba kuti ikulitse. Obwereza pang'ono

Barbell Close Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Close Grip Bench Press?

Inde, oyamba kumene atha 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 mphunzitsi kapena wodziwa bwino malo owonetsetsa kuti ntchitoyo ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuwonjezera kulemera kwake pamene mphamvu zawo zikukula.

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

• Incline Close Grip Bench Press: Yopangidwa pa benchi yoyenda, mtundu uwu umalunjika pachifuwa chapamwamba ndi mapewa kuposa kusiyana kwa benchi.
• Decline Close Grip Bench Press: Kusiyanaku kumachitidwa pa benchi yotsika, yomwe imatsindika minofu yapansi ya pectoral pamene ikuyang'anabe ma triceps.
• Close Grip Floor Press: Zochita izi zimachitika atagona pansi m'malo mwa benchi, kuchepetsa kuyendayenda kuti muwonjezere kuyang'ana pa triceps.
• Smith Machine Close Grip Bench Press: Mtunduwu umagwiritsa ntchito makina a Smith, omwe amapereka bata ndipo amakulolani kuti muyang'ane kwambiri pa kukweza m'malo moyesa kulemera kwake.

Izinto zokufunda ezishisa ezivumelekile Barbell Close Grip Bench Press?

• Tricep Dips: Monga Barbell Close Grip Bench Press imayang'ana kwambiri ma triceps, kuphatikiza Tricep Dips imatha kulimbikitsanso ndikutulutsa minofu iyi, kukulitsa mphamvu zonse za mkono ndi kukhazikika.
• Push-ups: Push-ups ndi masewera olimbitsa thupi osangalatsa omwe samangoyang'ana magulu a minofu omwewo monga Barbell Close Grip Bench Press (chifuwa, triceps, ndi mapewa), komanso amagwirizanitsa pachimake, kulimbikitsa mphamvu zonse za thupi ndi kulingalira.