Chingwe Kunama Close Press

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

Ukuxhumana kwe Chingwe Kunama Close Press

The Cable Lying Close Press ndi masewera olimbitsa thupi apamwamba omwe amayang'ana pachifuwa ndi triceps, komanso kuchita mapewa ndi pachimake. Kuchita masewera olimbitsa thupi kosiyanasiyana kumeneku ndi koyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa akhoza kusinthidwa mosavuta kutengera mphamvu ndi luso. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti awonjezere kutanthauzira kwa minofu, kulimbitsa thupi lapamwamba, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Kunama Close Press

• Mapazi anu atakhazikika pansi, tambasulani manja anu mokwanira pamwamba pa chifuwa chanu, manja akuyang'anizana, ndi zingwe zomwe zikudutsana.
• Pang'onopang'ono tsitsani zogwirira pachifuwa chanu poweramitsa zigongono zanu, kuonetsetsa kuti manja anu akuwongoka komanso zigongono zanu pafupi ndi thupi lanu.
• Zogwirirazo zikayandikira pachifuwa chanu, imirirani pang'ono ndikukankhira zogwirirazo m'mwamba pomwe mukuyambira, mukutambasula manja anu koma osatseka zigongono zanu.
• Bweretsani kusuntha kwa chiwerengero chomwe mukufuna kubwereza pamene mukusunga kayendetsedwe ka kayendetsedwe kake panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Chingwe Kunama Close Press

• Kugwira Moyenera: Kugwira ndikofunikira pantchito iyi. Gwirani zogwirira zingwezo moyandikira, manja akuyang'anizana, ndi zigono zanu pafupi ndi thupi lanu. Kulakwitsa kofala ndiko kutulutsa zigongono, zomwe zimatha kuvulaza mapewa ndikuchepetsa mphamvu ya masewera olimbitsa thupi pamitsempha yomwe mukufuna.
• Mayendedwe Oyendetsedwa: Kuyenda kuyenera kukhala pang'onopang'ono komanso koyendetsedwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Bweretsani zogwirira pansi mpaka zitangokhala pamwamba pa chifuwa chanu, kenaka muzikankhira mmwamba mpaka

Chingwe Kunama Close Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Kunama Close Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Liing Close Press. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Oyamba kumene ayenera kuganiziranso kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Kunama Close Press?

• Mu Cable Seated Close Press, munthuyo amachita masewera olimbitsa thupi atakhala pansi, akuyang'ana kwambiri pachifuwa ndi triceps.
• The One-Arm Cable Lying Close Press ndikusintha komwe kumapatula mbali imodzi ya thupi panthawi imodzi, kumapangitsa kuti minofu ikhale yolimba komanso yokhazikika.
• The Incline Cable Lying Close Press imachitika pa benchi yokhotakhota, kulunjika kumtunda kwa chifuwa ndi mapewa kwambiri.
• The Decline Cable Lying Close Press imachitidwa pa benchi yotsika, kulunjika kumunsi kwa chifuwa cham'munsi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Chingwe Kunama Close Press?

• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amagwira ntchito mofanana ndi magulu a minofu monga Cable Lying Close Press, kuphatikizapo pectorals ndi triceps, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kupirira.
• Ma Tricep Dips: Ma Tricep Dips amathandizira Cable Kugona Pafupi Press pomwe onse amagwira ntchito ya triceps ndi minofu ya pachifuwa, kuthandiza kukulitsa mphamvu yakumtunda kwa thupi ndikuwongolera kamvekedwe ka minofu.