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 Close-Grip Bench Press

Close-Grip Bench Press ndi masewera olimbitsa thupi omwe amayang'ana ma triceps ndi minofu ya pachifuwa. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akufuna kulimbitsa thupi lapamwamba ndikuwongolera luso lawo lokankhira. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa zimawonjezera kutanthauzira kwa minofu, zimalimbikitsa mphamvu za thupi lonse, ndipo zimatha kuthandizira kupititsa patsogolo ntchito zina zokweza ndi zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-Grip Bench Press

• Pang'onopang'ono tsitsani barbell pachifuwa chanu ndikusunga zigono zanu pafupi ndi thupi lanu, kuwonetsetsa kuti mikono yanu ikhale yoyima.
• Pamene barbell ili pamwamba pa chifuwa chanu, imani pang'ono.
• Kanikizani barbell mpaka pomwe mukuyambira, ndikungoyang'ana kugwiritsa ntchito triceps yanu kukankhira kulemera kwanu ndikusunga zigono zanu pafupi ndi thupi lanu.
• Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Close-Grip Bench Press

• Yesetsani Kulemera Kwanu: Pewani kulakwitsa potsitsa kulemera kwake mwachangu ndikuchichotsa pachifuwa chanu. Izi zingapangitse munthu kuvulala kwambiri. M'malo mwake, wongolerani kulemera kwake panjira yotsika ndikukankhira mmwamba mwamphamvu. Izi zidzagwirizanitsa minofu yanu panthawi yonse yoyenda ndikukuthandizani kuti mupindule kwambiri ndi masewerawo.
• Sungani Zigono Zanu Zomwe Zili Mkati: Kulakwitsa kofala ndikuwotcha zigono m'mbali. Izi zitha kuyika mapewa anu kupsinjika kosafunikira ndikuchepetsa mphamvu ya masewera olimbitsa thupi a triceps. Sungani zigono zanu molunjika ku thupi lanu pamene mukutsitsa ndikukweza kulemera kwake.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuchita masewera olimbitsa thupi

Close-Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-Grip Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Close-Grip Bench Press. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikulimbikitsidwanso kukhala ndi spotter kapena mphunzitsi waluso kukuthandizani panthawi yolimbitsa thupi kuti mukhale otetezeka. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mukukhala omasuka komanso amphamvu.

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

• Decline Close-Grip Bench Press: Kusinthaku kumachitika pa benchi yotsika, kuyang'ana kwambiri kumunsi kwa chifuwa ndi triceps.
• Close-Grip Dumbbell Bench Press: M'malo mwa barbell, kusiyana kumeneku kumagwiritsa ntchito ma dumbbells, omwe angathandize kusintha kusalinganika kwa minofu ndikuwonjezera kukhazikika.
• Smith Machine Close-Grip Bench Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kukulolani kuti muyambe kuganizira kwambiri za kugwedeza kwa minofu m'malo molingana.
• Resistance Band Close-Grip Bench Press: Kusiyanaku kumaphatikizapo magulu otsutsa, kuonjezera kukana kwambiri pamwamba pa kukweza ndi kupititsa patsogolo kutsegulira kwa minofu mumayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Close-Grip Bench Press?

• Tricep Dips : Izi zimayang'ananso pa triceps, minofu yoyamba yomwe imagwira ntchito pa benchi yosindikizira pafupi, ndikuthandizira kuonjezera mphamvu zonse zakumtunda kwa thupi, makamaka pachifuwa ndi mapewa, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pazitsulo za benchi.
• Mapush-ups: Amayang'ana magulu a minofu omwewo monga makina osindikizira a benchi - triceps, chifuwa, ndi mapewa, koma amagwiritsa ntchito kulemera kwa thupi monga kukana, kupereka masewera olimbitsa thupi omwe amalimbitsa mphamvu zonse ndi kukhazikika.