Barbell Incline Close Grip Bench Press

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Incline Close Grip Bench Press

The Barbell Incline Close Grip Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri pa triceps, chifuwa, ndi mapewa, komanso kuchitapo kanthu kumtunda ndi pakati. Ndibwino kwa anthu omwe akufuna kulimbitsa thupi komanso kukulitsa matanthauzo a minofu, makamaka mu triceps ndi pachifuwa chapamwamba. Anthu angafune kuchita masewerawa chifukwa sikuti amangothandiza kulimbitsa minofu ndi mphamvu, komanso amathandizira kukhazikika komanso kukhazikika, zomwe zimathandiza kuti masewerawa aziyenda bwino komanso zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Incline Close Grip Bench Press

• Khalani pa benchi ndi mapazi anu pansi ndikugwira barbell ndikugwira pafupi, manja anu ayenera kukhala motalikirana ndi mapewa.
• Kwezani kapamwamba pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
• Tsitsani kapamwamba pang'onopang'ono mpaka itadutsa pakati pa chifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti zigwirizane ndi triceps yanu.
• Kanikizani kapamwamba kumbuyo komwe munayambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu, ndikubwerezanso kuchuluka komwe mukufuna.

Izinto zokwenza Barbell Incline Close Grip Bench Press

• Kugwira: Chimodzi mwazolakwitsa zomwe anthu amapanga ndizolakwika. Manja anu ayenera kukhala motalikirana ndi mapewa, kapena pang'ono pang'ono, pa barbell. Kugwira kwapafupi kumayang'ana ma triceps bwino kwambiri. Komabe, samalani kuti musapangitse kuti chogwiriracho chikhale pafupi kwambiri chifukwa chikhoza kusokoneza manja anu ndikuchepetsa kulemera komwe mungakweze.
• Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi. Kulola kuti zigongono zanu zituluke kumatha kuyika mapewa anu kupsinjika kosayenera ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps yanu.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuchita masewera olimbitsa thupi ndi mayendedwe oyendetsedwa. Tsitsani barbell pachifuwa chanu pang'onopang'ono ndikukankhira m'mwamba

Barbell Incline Close Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Incline Close Grip Bench Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Incline Close Grip Bench Press. Komabe, ziyenera kuyamba ndi zolemera zopepuka ndipo pang'onopang'ono zionjezeke pamene zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera komanso njira zopewera kuvulala. Zingakhale zothandiza kukhala ndi mphunzitsi kapena wonyamula katundu wodziwa kuti aziyang'anira poyamba kuti atsimikizire kuti ntchitoyo ikuchitika moyenera.

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

• Decline Close Grip Bench Press: M'malo mokhotakhota, benchi imayikidwa pansi, ikuyang'ana minofu yapansi ya pectoral.
• Flat Close Grip Bench Press: Kusiyanaku kumachitika pa benchi yosalala, kuyang'ana kwambiri pachifuwa chapakati ndi minofu ya tricep.
• Smith Machine Incline Close Grip Bench Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso chitetezo, makamaka kwa oyamba kumene.
• Inkani Close Close Grip Bench Press ndi Resistance Band: Kusiyanaku kumawonjezera magulu otsutsa ku barbell, kumawonjezera zovuta komanso kugwirizanitsa minofu panthawi yonse yokweza.

Izinto zokufunda ezishisa ezivumelekile Barbell Incline Close Grip Bench Press?

• Ma Tricep Dips: Ma Tricep Dips amathandizira Barbell Incline Close Grip Bench Press poyang'ana pa triceps, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pa makina osindikizira a benchi, potero kumawonjezera mphamvu zonse ndi kukhazikika kwa thupi lapamwamba.
• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amagwira ntchito mofanana ndi magulu a minofu monga Barbell Incline Close Grip Bench Press, kuphatikizapo chifuwa, triceps, ndi mapewa, motero amapereka masewera olimbitsa thupi komanso kuthandizira pakukula kwa mphamvu zogwira ntchito.