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 masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps ndi minofu ya pachifuwa. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, monga makina a Smith amapereka bata, zomwe zimapangitsa kuti zikhale zosavuta kuganizira za mawonekedwe ndi kugwirizanitsa minofu. Zochita izi ndizopindulitsa kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi, kutanthauzira kwa minofu, ndi omwe akufuna kupititsa patsogolo masewera kapena zochitika zomwe zimafuna minofu yamphamvu ya mkono ndi pachifuwa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Close-Grip Bench Press

• Gwirani ma barbell ndikugwira mwamphamvu, manja motalikirana ndi mapewa, ndi manja akuyang'ana kutali ndi inu.
• Tsegulani chitsulocho ndikuchitsitsa pang'onopang'ono ku chifuwa chanu, ndikusunga zigongono zanu pafupi ndi thupi lanu.
• Pamene barbell ikhudza pachifuwa chanu, ikani mmwamba pogwiritsa ntchito triceps mpaka manja anu atatambasula.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera ponseponse.

Izinto zokwenza Smith Close-Grip Bench Press

• Yesetsani Kuyenda Kwanu: Cholakwika chimodzi chofala ndikuthamangira masewera olimbitsa thupi. Onetsetsani kuti mukutsitsa kapamwamba pang'onopang'ono komanso mowongolera pachifuwa chanu, imani pang'ono, ndikukankhiranso kapamwamba. Izi sizimangothandiza kupewa kuvulala komanso zimakulitsa kukhudzidwa kwa minofu.
• Sungani Kumbuyo Kwanu: Ndikofunikira kuti msana wanu ukhale pansi pa benchi panthawi yochita masewera olimbitsa thupi. Kubweza msana wanu kungayambitse kupsinjika ndi kuvulala komwe kungachitike.
• Osatseka Zigono Zanu: Mukakankhira bar kumbuyo, pewani kutseka zigono zanu pamwamba pakuyenda. Izi zimapangitsa kuti minofu ikhale yolimba komanso imalepheretsa kupanikizika kosafunikira pa mfundo za m'zigongono. 5

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 kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chitonthozo ndi masewera olimbitsa thupi.

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

• The Decline Smith Machine Close-Grip Bench Press: Mtunduwu umalunjika pachifuwa chapansi ndi triceps, ndi malo otsika omwe amapereka vuto lapadera kwa minofu.
• The Smith Machine Wide-Grip Bench Press: Kusintha uku kumasintha kuyang'ana kuchokera ku triceps kupita ku minofu ya pachifuwa, pogwiritsa ntchito kugwedeza kwakukulu pa bar.
• The Smith Machine Reverse-Grip Bench Press: Kusiyanaku kumayang'ana pachifuwa chapamwamba ndi triceps, ndikugwirizira m'mbuyo kusinthira kukhudzidwa kwa minofu.
• The Smith Machine Close-Grip Bench Press ndi Unyolo: Mtundu wapamwambawu umawonjezera maunyolo ku barbell, kuonjezera kukana pamene bar imakwezedwa, zomwe zimatsutsanso triceps ndi minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Smith Close-Grip Bench Press?

• Push-ups : Push-ups imagwira ntchito mofanana ndi magulu a minofu monga Smith Close-Grip Bench Press - triceps, chifuwa, ndi mapewa, koma imagwiranso ntchito pachimake, kuwapanga kukhala masewera olimbitsa thupi owonjezera kuti akhale olimba komanso okhazikika.
• Zowonjezera za Tricep Zowonjezera: Zochitazi zimayang'ananso ma triceps koma kuchokera kumbali yosiyana, kuthandizira kuonetsetsa kuti mbali zonse za minofu zimagwira ntchito komanso moyenera, zomwe zingapangitse ubwino wa Smith Close-Grip Bench Press.