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. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kulimbitsa thupi lawo, makamaka omwe akuchita nawo masewera kapena zochitika zomwe zimafuna kukankha mwamphamvu. Anthu angafune kuchita izi kuti awonjezere kukula ndi mphamvu zawo za triceps, kupititsa patsogolo machitidwe awo osindikizira a benchi, ndi kupititsa patsogolo kupirira kwawo kwa thupi lonse.

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

• Ndi kapamwamba pachifuwa, tambasulani manja anu mokwanira, kukankhira kapamwamba molunjika padenga.
• Imani pang'ono pamwamba pa kayendetsedwe kake, ndikuwonetsetsa kuti musatseke zigongono zanu.
• Pang'onopang'ono tsitsani mipiringidzo mpaka pachifuwa chanu, kuonetsetsa kuti mukupitirizabe kuyenda.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mayendedwe anu azikhala osalala komanso owongolera.

Izinto zokwenza EZ-bar Close-Grip Bench Press

• Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu nthawi yonseyi. Ngati zigongono zanu zikutuluka, zimatha kuyika mapewa anu movutikira ndikuchepetsa kuyang'ana pa triceps.
• Mayendedwe Oyendetsedwa: Pewani kuthamangira masewera olimbitsa thupi. Tsitsani kapamwamba pang'onopang'ono, molamulidwa mpaka pachifuwa chanu chakumunsi, ndiyeno nkukankhiranso m'mwamba. Izi zimathandiza kukulitsa kukhudzidwa kwa minofu ndikuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pa mayendedwe, koma osatseka zigongono zanu. Izi zimatsimikizira kuti triceps yanu ikugwira ntchito mokwanira.
• Malo Oyenera Pathupi: Sungani mapazi anu pansi, msana wanu ukhale pa benchi, ndi maso anu pansi pa bala. Izi zimapereka khola

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, tikulimbikitsidwa kuti tiyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe ndi njira yoyenera. Ntchitoyi imayang'ana makamaka pa triceps, komanso imagwira ntchito pachifuwa ndi mapewa. Nthawi zonse ndikwabwino kwa oyamba kumene kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira mawonekedwe awo akamayamba ndi masewera olimbitsa thupi atsopano.

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

• The Barbell Close-Grip Bench Press ndi mtundu winanso womwe umagwiritsa ntchito barbell yokhazikika, yomwe ingathandize kukulitsa mphamvu yakumtunda kwa thupi lonse.
• The Incline Close-Grip Bench Press imasintha mbali ya benchi kuti igwirizane ndi chifuwa chapamwamba ndi mapewa bwino kwambiri.
• The Decline Close-Grip Bench Press imachitika pa benchi yotsika, kuyang'ana kwambiri pachifuwa chapansi ndi triceps.
• The Smith Machine Close-Grip Bench Press imagwiritsa ntchito makina opangira zitsulo, kupereka kayendetsedwe ka kayendetsedwe kake ndikukulolani kuti muyang'ane kwambiri pa kugwedeza kwa minofu.

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

• Ma Crushers a Chigaza: Ma Crushers a Chigaza ndi masewera ena okhazikika a tricep omwe amakwaniritsa EZ-bar Close-Grip Bench Press popatula ma triceps, omwe amalola kuyang'ana kwambiri gulu la minofu iyi, potero kumawonjezera mphamvu ndi tanthauzo.
• Push-ups: Push-ups imagwira ntchito bwino pothandizira EZ-bar Close-Grip Bench Press monga momwe amachitira osati ma triceps okha, komanso chifuwa ndi mapewa, motero amapereka ntchito yowonjezereka ya thupi lapamwamba.