Pike ƒe Ʋuʋudedi

• Kehaos: Kote
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Sissejuhatus Pike ƒe Ʋuʋudedi

Pike Push-up nye ŋutilã ƒe akpa si le etame ƒe kamedede si me ŋusẽ le si tɔa ŋku abɔta, akɔta etɔ̃, kple eƒe akpa vevitɔ koŋ, eye wògawɔa dɔ le akɔta kple afɔwo hã ŋu. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo le didim be yewoadzi eƒe akpa si le etame ƒe ŋusẽ ɖe edzi, yewoate ŋu atrɔ ɖe nɔnɔmewo ŋu wòanyo ɖe edzi, eye yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi. Pike Push-ups dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò ŋusẽ bliboa kple wò liƒo nanyo ɖe edzi, si ana wòanye tiatia nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ kamedede si me kɔ bliboe.

Ülatuse sooritamine: Sisuline õpetus Pike ƒe Ʋuʋudedi

• Blo wò abɔta eye nàɖiɖi wò tame ɖe anyigba, nàna wò akɔta nakɔ eye wò ta naɖiɖi ayi anyigba.
• Yi edzi nàɖiɖi ɖokuiwò vaseɖe esime wò ta naka anyigba kloe alo alesi wò asitɔtrɔ le nɔnɔmewo ŋu kple ŋusẽ aɖe mɔe.
• Azɔ, gatutu wò ŋutilã ɖe dzi to wò abɔwo dzɔdzɔe me, nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé agbalẽ si sɔ la me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Pike ƒe Ʋuʋudedi

• **Ʋuʋu si Dzi Woɖu**: Ne èle wò ŋutilã ɖiɖim la, wɔe blewu, si dzi nàɖu. Mègana nuheŋusẽ nawɔ dɔa na wò o. Esia ana wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Ta ƒe Nɔnɔme**: Vodada si bɔ enye be woakpɔ ŋgɔ le kamededea me. Ke boŋ, na wò ŋku nanɔ wò afɔwo ŋu. Esia kpena ɖe ame ŋu be kɔ kple akɔta mewɔa akpa aɖeke o, si le dedie wu eye wòwɔa dɔ wu.
• **Abɔta ƒe Nɔnɔme**: Na wò abɔta nate ɖe wò ŋutilã ŋu esi nèle ɖokuiwò ɖiɖim ɖe anyi. Wò abɔtawo ƒe dzobibi ate ŋu ana wò abɔta nate ɖe dzi madzemadzee eye wòana kamededea nawɔ dɔ nyuie o.

Pike ƒe Ʋuʋudedi KKK

Kas algajad saavad teha Pike ƒe Ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ Pike Push-up kamededea, gake ate ŋu asesẽ le gɔmedzedzea me elabena ebia be ŋusẽ nanɔ ametia ƒe akpa si le etame, woada asɔ, eye wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie. Wokafui be woadze egɔme kple push-up veviwo eye vivivi la, woayi ŋgɔ ayi tɔtrɔ deŋgɔwo abe Pike Push-up ene dzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, nɔnɔme nyuitɔ le vevie ŋutɔ be woaxe mɔ ɖe abixɔxɔ nu. Ne esesẽ na gɔmedzela akpa la, woate ŋu atrɔ asi le kamededea ŋu alo azã kpekpeɖeŋu aɖe vaseɖe esime ŋusẽ si hiã la naɖo wo ŋu.

Millised on tavalised variatsioonid Pike ƒe Ʋuʋudedi?

• Afɔ Ðeka ƒe Pike Push-up nye tɔtrɔ bubu si me nèwɔa kamededea kple afɔ ɖeka pɛ ko le anyigba, si gadea kuxi bubu aɖe wò dadasɔ kple ŋusẽ vevitɔ dzi.
• Wide-Stance Pike Push-up nye tɔtrɔ si me nètsɔa wò asiwo ɖoa wo nɔewo gbɔ wòkeke wu abɔta, eye wò susu nɔa wò abɔta ƒe lãmekawo ŋu wu.
• Narrow-Stance Pike Push-up nye tɔtrɔ si me nètsɔa wò asiwo tena ɖe wo nɔewo ŋu wu, eye nèɖoa taɖodzinu geɖe ɖe wò triceps ŋu.
• Pike Push-up with Sliders nye tɔtrɔ si trɔna si me nèzãa sliders le wò afɔ te, si tsɔa nu aɖe si nye malikenyenye kple nu veviwo ƒe gomekpɔkpɔ le eme kpena ɖe eŋu.

Millised on head täiendavad harjutused Pike ƒe Ʋuʋudedi?

• Decline Push-ups: Kamedede sia hã tɔa ŋku ametia ƒe akpa si le etame, vevietɔ abɔta kple akɔta ƒe akpa si le etame, abe Pike Push-ups ene. Afɔawo ƒe nɔƒe kɔkɔ nana kamededea sesẽna eye wòsẽna ɖe edzi, si wɔnɛ be wònyea ŋgɔyiyi nyui aɖe tso Pike Push-ups gbɔ.
• Dumbbell Shoulder Press: Kamedede sia kpena ɖe Pike Push-up ŋu to ŋkuléle ɖe lãmeka ƒe hatsotso ɖeka mawo ke ŋu, vevietɔ abɔta kple abɔta etɔ̃. Dumbells zazã ɖea mɔ na hehexɔxɔ le akpa ɖeka dzi, si ate ŋu akpe ɖe ame ŋu woade dzesi ŋusẽ ƒe masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.