EZ-bar Close-Grip Bench Press

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

Ukuxhumana kwe EZ-bar Close-Grip Bench Press

EZ-bar Close-Grip Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma triceps, komanso imagwira pachifuwa ndi mapewa. Ndiwoyenera kwa aliyense amene akufuna kupititsa patsogolo mphamvu za thupi, makamaka omwe akufuna kuwonjezera tanthauzo la triceps. Anthu angasankhe kuchita izi kuti athe kulimbikitsa minofu, kupititsa patsogolo mphamvu zokankhira, ndi kupititsa patsogolo kukongola kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi EZ-bar Close-Grip Bench Press

• Pang'onopang'ono tsitsani kapamwamba kolowera pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti muwonetsetse kuti ma triceps anu akugwira ntchito.
• Pamene bala ili pafupi ndi chifuwa chanu, imani kamphindi.
• Kenako, kanikizani kapamwamba mpaka pomwe munayambira, ndikukulitsa manja anu koma osatseka zigono zanu.
• Bwerezani kusuntha kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu akuwongoleredwa komanso osasunthika.

Izinto zokwenza EZ-bar Close-Grip Bench Press

• Mayendedwe Oyendetsedwa: Pewani chikhumbo chothamangira ma reps anu. Tsitsani kapamwamba pang'onopang'ono pachifuwa chanu ndikuchikankhira m'mwamba mwadongosolo. Izi sizidzangothandiza kupeŵa kuvulala komanso kuonetsetsa kuti minofu yanu ikugwedezeka kwa nthawi yaitali, kumapangitsa kuti masewerawa agwire bwino.
• Kuyimilira Koyenera kwa Elbow: Sungani zigono zanu pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi. Kutulutsa zigono zanu kunja kumatha kukuvutitsani mapewa anu ndikuchepetsa kuyang'ana pa triceps yanu.
• Full Range of Motion: Musadzinyenge nokha mwa kusatambasula manja anu pamwamba pa chonyamulira kapena kusabweretsa bar mpaka pachifuwa chanu. Kuyenda kokwanira kumatsimikizira kuti mukugwira ntchito ndi ma triceps mu mphamvu zawo zonse. 5

EZ-bar Close-Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda EZ-bar Close-Grip Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a EZ-bar Close-Grip Bench Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimathandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira ntchitoyo kuti atsimikizire kuti ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi masewerawa zimawonjezeka.

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

• The Decline EZ-bar Close-Grip Bench Press: Baibuloli limachitidwa pa benchi yotsika, kutsindika minofu ya m'munsi ya chifuwa ndikupereka mbali yosiyana ya kukana.
• The Reverse Grip EZ-bar Bench Press: Pakusiyana uku, mumagwira EZ-bar ndikugwira pansi pamanja, zomwe zimatha kugwirizanitsa minofu mosiyana ndikuyika kwambiri pachifuwa chapamwamba ndi triceps.
• The EZ-bar Close-Grip Floor Press: Mtundu uwu wa masewerawa umachitidwa atagona pansi m'malo mwa benchi, zomwe zingathandize kuyang'ana pa triceps ndi kuchepetsa kayendetsedwe ka kayendetsedwe kake kuti zisawonongeke.
• The Unilateral EZ-bar Close-Grip Bench Press: Mu kusiyana kumeneku, mumagwiritsa ntchito mkono umodzi panthawi, zomwe zingathandize kuthetsa kusamvana kulikonse kwa minofu ndikuwonjezera

Izinto zokufunda ezishisa ezivumelekile EZ-bar Close-Grip Bench Press?

• Ma Crushers a Chigaza: Monga EZ-bar Close-Grip Bench Press, ntchitoyi imayang'ana makamaka pa triceps, komanso imagwiranso manja ndi manja, kupereka masewera olimbitsa thupi bwino.
• Push-ups: Ngakhale makamaka kuchita masewera olimbitsa thupi pachifuwa, kukankhira kumapangitsanso ma triceps, ofanana ndi EZ-bar Close-Grip Bench Press, ndipo angathandize kupititsa patsogolo mphamvu za thupi lonse ndi kupirira.