Kunama Close-grip Press

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

Ukuxhumana kwe Kunama Close-grip Press

The Lying Close-grip Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pa ma triceps, komanso kugwirizanitsa chifuwa ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi matanthauzo a minofu. Kuchita masewera olimbitsa thupi sikumangothandiza kumanga thupi lapamwamba lamphamvu komanso kumapangitsanso masewera olimbitsa thupi komanso zochitika za tsiku ndi tsiku, zomwe zimapangitsa kuti zikhale zofunikira kwambiri pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Close-grip Press

• Pang'onopang'ono tsitsani barbell molunjika pachifuwa chanu, ndikuyika zigono zanu pafupi ndi thupi lanu ndikuwonetsetsa kuti manja anu ndi olunjika pansi.
• Imani kaye kamphindi pamene belu lotchinga lili pamwamba pa chifuwa chanu, osalola kuti likhudze.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu koma osatseka zigongono zanu.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera pa barbell panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kunama Close-grip Press

• Njira Yogwirizira: Gwirani chotchingacho ndikuchigwira chapafupi, motalikirana ndi mapewa. Manja anu ayenera kuyang'ana kutali ndi inu (kugwiritsitsa pamanja). Pewani kukhala ndi bala mokulirapo kapena yopapatiza kwambiri chifukwa izi zitha kusokoneza manja anu ndikuchepetsa mphamvu ya masewerawo.
• Mayendedwe Oyendetsedwa: Tsitsani chotchinga pachifuwa chanu pang'onopang'ono ndikuwongolera, ndikusunga zigono zanu pafupi ndi thupi lanu. Pewani kulola kuti barbell idutse pachifuwa chanu kapena kuitsitsa mwachangu, chifukwa izi zitha kuvulaza.
• Kulinganiza kwa Arm: Sungani mikono yanu molunjika pansi panthawi yonseyi. Pewani kutulutsa zigongono zanu chifukwa izi zitha kuyika mapewa anu nkhawa.
• Njira Yopumira: Pumirani mpweya pamene mukutsitsa

Kunama Close-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Close-grip Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Close-grip Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Ntchitoyi imakhudza kwambiri chifuwa, triceps, ndi mapewa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kusamala kuti aphunzire mawonekedwe olondola ndi njira, mwinamwake motsogoleredwa ndi mphunzitsi wa masewera olimbitsa thupi, kupewa zovuta kapena kuvulala kwina.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Close-grip Press?

• The Decline Close-grip Bench Press: Mtunduwu umachitika pa benchi yotsika, kulunjika pachifuwa cham'munsi ndi triceps.
• The Close-grip Dumbbell Press: M'malo mwa barbell, kusiyana kumeneku kumagwiritsa ntchito ma dumbbells, omwe angathandize kusintha kusalinganika kwa minofu ndikuwonjezera kuyenda.
• The Close-grip Floor Press: Zochita izi zimachitika atagona pansi m'malo mwa benchi, zomwe zingachepetse kupsinjika kwa mapewa ndikuyang'ana kwambiri pa triceps.
• The Smith Machine Close-grip Bench Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe amapereka bata komanso amakulolani kuyang'ana pa kukweza zolemera kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kunama Close-grip Press?

• Zochita zolimbitsa thupi zimathandizira Kunama Close-grip Press posangoyang'ana minofu ya pachifuwa, komanso kuchita ma triceps ndi mapewa, kulimbikitsa mphamvu yakumtunda kwa thupi lonse.
• Kuchita masewera olimbitsa thupi a Tricep Dips kumawonjezera ubwino wa Lying Close-grip Press pamene ikuyang'ana ma triceps omwe amakhalanso ndi makina osindikizira, motero amachititsa kuti mkono ukhale wolimba komanso wosasunthika.