Cobra Push-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Cobra Push-up
Cobra Push-up wani motsa jiki ne mai ƙarfi wanda ke da alhakin tsokoki a cikin ƙirjin ku, kafadu, da triceps, yayin da kuma haɗa ainihin ku da ƙananan baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyaggyarawa don dacewa da ƙarfin mutum da sassauci. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta ƙarfin jikin ku na sama, haɓaka sassaucin ku, da haɓaka mafi kyawun matsayi.
Yanayinta: tsammanin nuni a nuni Cobra Push-up
- Matsa sama ta hannunka, shimfiɗa hannunka da ɗaga baya, ɗaga jikinka na sama daga bene yayin da kake ajiye kwatangwalo da ƙafafu, kama da yoga na kare na sama.
- Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, tabbatar da an ja da kafaɗunku baya kuma daga kunnuwanku, kuma wuyan ku yana cikin tsaka tsaki.
- Rage jikinku baya zuwa wurin farawa ta hanyar lanƙwasa gwiwar gwiwar ku da runtse kirjin ku zuwa ƙasa.
- Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka tasirin aikin.
Lajin Don yi Cobra Push-up
- Shiga Mahimmancin ku: Kafin ku matsa sama, matsar da tsokoki na ciki. Wannan zai taimaka wajen kare ƙananan baya da kuma shiga zuciyar ku yayin motsa jiki. Kuskure na yau da kullum shine manta game da ainihin kuma mayar da hankali ga jiki na sama kawai, wanda zai iya haifar da ciwon baya.
- Matsakaicin Daidaitaccen Motsi: Tsaga sama daga hannunka, shimfiɗa hannunka da ɗaga jikinka na sama daga ƙasa yayin da kake ajiye kwatangwalo da ƙafafu a ƙasa. Tabbatar kiyaye gwiwar gwiwar ku kusa da jikin ku yayin wannan motsi don guje wa damuwa akan kafadu.
- Motsi Mai Sarrafa: Rage kanku baya zuwa wurin farawa cikin tsari mai sarrafawa. Kada ka bari nauyi ya yi maka aiki. Kuskuren gama gari shine sauke ƙasa da sauri, wanda zai haifar da rauni.
- Numfashi:
Cobra Push-up Tambayoyin Masu Nuna
Shi beginners za su iya Cobra Push-up?
Ee, masu farawa zasu iya yin motsa jiki na Cobra Push-up. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari daidai don hana kowane rauni. Yana da babban motsa jiki don ƙarfafa baya da tsokoki na ciki, da kuma inganta sassauci. Idan kun ji wani rashin jin daɗi ko ciwo, yana da kyau a tsaya ku tuntuɓi ƙwararrun motsa jiki ko ma'aikacin lafiya.
Me ya sa ya wuce ga Cobra Push-up?
- Cobra Push-Up with Leg Left: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya daga ƙasa yayin da kuke turawa sama, wanda ke haɗa ainihin ku da ƙari.
- Wide Cobra Push-Up: Wannan bambancin ya haɗa da sanya hannayenku fadi fiye da fadin kafada, wanda ke ba da fifiko ga tsokoki na kirji.
- Close-Grip Cobra Push-Up: Anan, kuna sanya hannayenku kusa da nisan kafada, wanda ke fi son triceps.
- Hypated cobra cover-up: Wannan ya shafi yin motsa jiki tare da ƙafafunku da aka ɗaukaka a kan mataki ko benci, wanda ke ƙara wahalar kirji da kuma kafadu more.
Me suna da abin da ya sanya ɗaukehawa ga Cobra Push-up?
- Plank: Motsa jiki yana ƙarfafa cibiya da na sama, waɗanda ke da mahimmanci don aiwatar da Cobra Push-ups yadda ya kamata kuma tare da tsari mai kyau, yana mai da shi babban motsa jiki.
- Tricep Dips: Tricep Dips yana cika Cobra Push-ups ta hanyar yin niyya ga triceps da kafadu, samar da daidaiton motsa jiki ga jiki na sama da kuma taimakawa wajen haɓaka ƙarfi da jimiri da ake buƙata don turawar Cobra.
Karin kalmar raɓuwa ga Cobra Push-up
- Cobra Push-up motsa jiki
- Ayyukan nauyin jiki don ƙirji
- Ayyukan ƙarfafa hips
- Dabarar tura Cobra
- Motsa jiki nauyi kirji
- Amfanin tura Cobra
- Bambance-bambancen turawa
- Koyarwar Cobra Push-up
- Ayyukan gida don ƙirji
- Ayyukan nauyin jiki don hips.