Smith Close-Grip Bench Press

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

Ukuxhumana kwe Smith Close-Grip Bench Press

Smith Close-Grip Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma triceps ndi minofu yachiwiri monga chifuwa ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa anthu pamagulu onse olimbitsa thupi omwe akufuna kuwonjezera mphamvu za thupi komanso kutanthauzira kwa minofu. Anthu angafune kuphatikizira zochitikazi muzochita zawo monga momwe zimakhalira kukhazikika kudzera mu makina a Smith, kulola kusuntha koyendetsedwa ndi kukhoza kuyang'ana pa mawonekedwe ndi minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Close-Grip Bench Press

• Gona pansi pa benchi ndi mapazi anu pansi. Dzikhazikitseni kuti bala ili pamwamba pa chifuwa chanu. Gwirani kapamwamba kwambiri, manja motalikirana m'lifupi ndi mapewa ndi manja akuyang'ana kutali ndi inu.
• Tsegulani balayo poyiyika mmwamba ndikutembenuza manja anu kuti mutsegule pamakina. Tsitsani chotchinga pachifuwa chanu mowongolera, ndikusunga zigono zanu pafupi ndi thupi lanu.
• Kanikizani bar mmwamba mpaka manja anu atatambasulidwa, ndikutulutsa mpweya pamene mukutero. Onetsetsani kuti mwagwira mwamphamvu komanso kuti manja anu ali pamwamba pa zigongono zanu.
• Bwerezani masitepe awa kuti mubwerezenso kuchuluka komwe mukufuna, kenako bwerezani mosamala kapamwamba potembenuza mawondo anu kuti mutseke mu makinawo. Nthawi zonse kumbukirani kuti mayendedwe anu azikhala okhazikika komanso osasunthika panthawi yonseyi

Izinto zokwenza Smith Close-Grip Bench Press

• Kusuntha Koyendetsedwa: Pewani kulakwitsa kofala pakusuntha bala mwachangu kwambiri kapena kugwiritsa ntchito mphamvu yokweza. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Tsitsani kapamwamba pachifuwa chanu ndikuchikanikiza m'mwamba, kuonetsetsa kuti zigono zanu zizikhala pafupi ndi thupi lanu panthawi yonseyi. Izi zidzakuthandizani kugwirizanitsa ma triceps anu bwino.
• Pewani Kutsekera Zigono: Cholakwika chofala ndikukulitsa ndikutseka zigono zanu pamwamba pa chonyamulira. Izi sizimangoyika kupsinjika kosafunikira pamalumikizidwe anu komanso zimatha kuvulaza. M'malo mwake, yesetsani kupindika pang'ono m'zigongono zanu ngakhale pamwamba pa kayendetsedwe kake.
• Kupuma bwino: Kupuma moyenera ndiko

Smith Close-Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Close-Grip Bench Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Close-Grip Bench Press. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti mupewe kuvulala. Ntchitoyi imayang'ana kwambiri ma triceps ndi minofu ya pachifuwa. Nthawi zonse ndi bwino kuti oyamba kumene aziyang'aniridwa kapena kutsogoleredwa ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetsetse kuti akuchita bwino.

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

• The Decline Smith Machine Close-Grip Bench Press ndikusintha kwina komwe benchi imayikidwa pakutsika, kuyang'ana kwambiri pamitsempha yapansi pachifuwa.
• The Reverse Grip Smith Machine Close-Grip Bench Press amasintha chogwirizira kuti chikhale pansi, ndikupatsanso chidwi chosiyana ndi minofu, makamaka pachifuwa chapamwamba ndi triceps.
• The One-Arm Smith Machine Close-Grip Bench Press ndizosiyana, zomwe zimatsutsa kukhazikika kwanu ndikukulolani kuyang'ana pa mkono umodzi panthawi imodzi.
• The Smith Machine Close-Grip Bench Press ndi Magulu kapena Unyolo amawonjezera kukana pamene mukukankhira, kuonjezera zovuta ndikugwira ntchito molimbika kwambiri pamwamba pa kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Smith Close-Grip Bench Press?

• Push-ups: Push-ups imagwira ntchito mofanana ndi minofu ya Smith Close-Grip Bench Press, yomwe ndi chifuwa, mapewa, ndi triceps, ndipo ingathandize kupititsa patsogolo mphamvu za thupi lonse, kupititsa patsogolo luso lanu lokweza kulemera kwakukulu mu makina osindikizira. .
• Dumbbell Flyes: Zochita izi zimakwaniritsa Smith Close-Grip Bench Press pogwiritsira ntchito minofu ya pachifuwa kuchokera kumbali yosiyana, kulimbikitsa kukula kwa minofu yowonjezereka komanso kupititsa patsogolo mphamvu ndi kukhazikika zofunika pa makina osindikizira.