I-close grip bench press, inguqu ye-bench press yendabuko, igxininise ekujoliseni i-triceps kunye nezihlunu zesifuba zangaphakathi ngokugqithiseleyo. Lo msebenzi, uhlala ungahoywa ngokuthanda igxalaba lawo elibanzi lokubamba, ubonelela ngeenzuzo ezizodwa ezinokuphucula ngokubonakalayo irejimeni yoqeqesho lomntu. Ngokuphonononga kwii-nuances ze-close grip bench press, eli nqaku lijolise ekuxhobiseni abafundi ngolwazi lokubandakanya ngokukhuselekileyo lo msebenzi unamandla kuhambo lwabo lokufaneleka.
Isiqulatho:
– Ukuqonda ibhentshi yokubamba ngokusondeleyo
– Izibonelelo zokubandakanya i-close grip bench press
-Ubuchule obufanelekileyo kunye namanyathelo okhuseleko
– Iimpazamo eziqhelekileyo ukuba uziphephe
-Ukubandakanya i-bench grip press press kwi-routine yakho
Ukuqonda i-close grip bench press
I-bench grip press press ihluke kwi-bench press yendabuko ngokuyinhloko ekubekweni kwezandla. Nangona i-bench press yesiqhelo ibandakanya ukubamba okubanzi okujolise kwizihlunu zesifuba, inguqu esondeleyo ye-close grip iguqule ukugxila kwi-triceps kunye nesifuba sangaphakathi. Olu tshintsho lufihlakeleyo ekubekweni kwezandla lufuna indlela eyahlukileyo yokusebenza, igxininisa ukubaluleka kokuqonda ubuchwephesha bayo.
Ngokubandakanya i-triceps ngakumbi, umshicileli webhentshi osondeleyo ubonelela ngendlela esebenzayo yokwakha amandla omzimba aphezulu. Kubalulekile ukuba iimbaleki, ngakumbi ezo zithatha inxaxheba kwimidlalo efuna intshukumo etyhalayo eyomeleleyo, ukubamba i-biomechanics yalo msebenzi. Ukuqonda amaqela e-muscle asebenze ngexesha le-bench grip press press inokunceda ukulungelelanisa umsebenzi ojongene neenjongo ezithile zamandla.
Iinzuzo zokubandakanya i-close grip bench press
Ukubandakanya i-close grip bench press kwi-workout yesiqhelo kunokuvelisa inzuzo ebalulekileyo. Okokuqala, yongeza amandla emisipha kunye nokunyamezela, ngakumbi kwi-triceps kunye nesifuba sangaphakathi. Oku kunokuguqulela ekusebenzeni okuphuculweyo kwimidlalo eyahlukeneyo kunye nemisebenzi yemihla ngemihla ebandakanya ukutyhala intshukumo.
Okwesibini, i-close grip bench press iluncedo ekuthinteleni ukulimala. Ngokuqinisa izihlunu ezijikeleze i-elbow joint, inokunceda ukukhusela ukwenzakala okuqhelekileyo. Ngaphaya koko, lo mthambo ubonelela ngeyona ndlela ikhuselekileyo kubantu abanengxaki yegxalaba ngexesha loshicilelo lwebhentshi yesiqhelo, njengoko ukubamba kufutshane kunciphisa uxinzelelo kumalungu egxalaba.
Okokugqibela, ukuguquguquka komshicileli webhentshi yokubambelela kukwenza ukuba ube ngumsebenzi ogqwesileyo kubo bobabini abaqalayo kunye nabaphakamisi abaphambili. Inokuguqulwa ngokulula ukuze ihambelane namanqanaba ahlukeneyo empilo, okwenza ukuba ibe yinto exabisekileyo kuyo nayiphi na inkqubo yoqeqesho lwamandla.
Ubuchule obufanelekileyo kunye namanyathelo okhuseleko
Ukwenza ubuchule bomatshini wokushicilela webhentshi esondeleyo kubaluleke kakhulu ukuvuna izibonelelo ngelixa unciphisa umngcipheko wokwenzakala. Isitshixo silele kububanzi bokubamba, okufuneka bube mncinci kancinci kunobubanzi bamagxa ngaphandle. Ukuqinisekisa ukuba izihlahla zihlala zithe tye kuyo yonke intshukumo inokuthintela ubunzima kunye nokwenzakala.
Ukuhla kwebar kufuneka kulawulwe kwaye kucothiswe, kunye nebar echaphazela isifuba esisezantsi okanye indawo ephezulu yesisu. Ukucofa ibar umva ukuya kwindawo yokuqala kufuneka kubandakanye ukwandiswa ngokupheleleyo kweengalo, ukubandakanya i-triceps ngokufanelekileyo.
Ukubambelela kumanyathelo okhuseleko, anjengokusebenzisa i-spotter kunye nokuphepha iintsimbi ezinzima kakhulu de ubuchule bube nobuchule, kubalulekile. Ukumamela umzimba womntu kunye nokwenza uhlengahlengiso njengoko kuyimfuneko kunokuphucula ngakumbi ukhuseleko kunye nokusebenza komatshini wokushicilela webhentshi.
Iimpazamo eziqhelekileyo zokuphepha
Iimpazamo ezininzi eziqhelekileyo zinokuthintela ukusebenza kwe-bench grip press kunye nokwandisa umngcipheko wokulimala. Enye impazamo enjalo kukubamba ibha ngokusondeleyo kakhulu, enokuthi ibeke uxinzelelo olungafanelekanga ezihlahleni. Enye impazamo kukugqabhuza iingqiniba ngokubanzi, nto leyo esusa ugxininiso kude ne-triceps kwaye inokutsala amagxa.
Ukungahoywa ifom efanelekileyo, ngakumbi ngexesha lesigaba sokuphakamisa, kunokukhokelela ekubandakanyekeni kwemisipha engasebenziyo kunye nokulimala okunokwenzeka. Ukuqinisekisa ukunyakaza okulawulwayo, ukugcina umqolo ongathathi hlangothi, kunye nokuphepha ukubethelela ibha kwisifuba zizinto ezibalulekileyo ze-bench grip press ekhuselekileyo nesebenzayo.
Ukubandakanya i-close grip bench press kwi-routine yakho
Ukudibanisa i-close grip bench press ibe yindlela yoqeqesho lwamandla kufuna uqwalaselo ngononophelo lwenqanaba lomntu langoku lokufaneleka kunye neenjongo. Ukuqala ngeentsimbi ezikhaphukhaphu ukugxila kubuchwephesha ngaphambi kokunyusa ngokuthe ngcembe umthwalo kunokukhokelela ekuzuzeni okubalulekileyo kumandla kunye nophuhliso lwemisipha.
Kwabo batsha kumsebenzi, ukubandakanya kanye okanye kabini ngeveki kunokuba sisiqalo esihle. Njengoko ubugcisa bukhula, ukulungelelanisa umthamo kunye nokuphindaphinda kunokunceda ukuqhubeka nokucela umngeni kwimisipha kunye nokukhuthaza ukukhula.
Isiphelo:
I-close grip bench press ngumsebenzi onamandla othi, xa uqhutywe ngokuchanekileyo, unokwandisa kakhulu amandla omzimba ophezulu, ngakumbi kwi-triceps kunye nesifuba sangaphakathi. Ukuqonda oomatshini bayo, izibonelelo, kunye nobuchule obufanelekileyo kubalulekile ukuze ubandakanye ngokukhuselekileyo lo msebenzi kwindlela yokuzilolonga. Ngokuphepha iimpazamo eziqhelekileyo kunye nokucela umngeni ngokuqhubekayo kwimisipha, abantu ngabanye banokuvula amandla apheleleyo e-close grip bench press ukuze bafezekise iinjongo zabo zokuqeqesha amandla.
