Dakatar da Dutsen Dutsen Push-up

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Iliopsoas, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Anterior, Pectineous, Pectoralis Major Clavicular Head, Sartorius, Triceps Brachii

Sakonni ga Dakatar da Dutsen Dutsen Push-up

The Suspension Mountain Climber Push-up ne mai kuzari, cikakken motsa jiki wanda ya haɗu da ƙarfi, daidaito, da zuciya. Wannan aikin motsa jiki cikakke ne ga masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka ayyukansu na yau da kullun kuma suna aiki ƙungiyoyin tsoka da yawa a lokaci guda. Haɗa wannan motsa jiki a cikin tsarin ku na iya haɓaka ainihin kwanciyar hankali, haɓaka ƙarfin jiki na sama, da haɓaka lafiyar zuciya, yana mai da shi ingantaccen zaɓi ga waɗanda ke neman cikakkiyar fa'idar motsa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar da Dutsen Dutsen Push-up

• Yi motsi na yau da kullun ta hanyar saukar da jikinka zuwa ƙasa, kiyaye bayanka madaidaiciya da ɗigon ka, sannan tura kanka baya zuwa wurin farawa.
• Nan da nan bayan turawa, yi wani mai hawan dutse ta hanyar kawo gwiwa ɗaya zuwa ga ƙirjinka da sauri yayin da kake ajiye ɗayan ƙafar a cikin madaurin dakatarwa.
• Koma ƙafar farko zuwa matsayinta na asali yayin da kuke kawo sauran gwiwa zuwa kirjin ku, kuna kwaikwayon motsin gudu.
• Maimaita jerin turawa da hawan dutsen motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dakatar da Dutsen Dutsen Push-up

• ** Babban Haɗin kai ***: Kuskure na gama gari shine mantawa da haɗa ainihin lokacin motsa jiki. The Suspension Mountain Climber Push-up shine cikakken motsa jiki, kuma shigar da ainihin ku zai taimaka wajen tabbatar da kwanciyar hankali da inganta ƙarfin ku da daidaito.
• **A Gujewa Kwanciyar Kwangila**: Kuskure ɗaya na yau da kullun shine barin kwatangwalo ya yi ƙasa. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya. Don guje wa wannan, kiyaye jikin ku a madaidaiciyar layi kuma jigon ku ya shiga cikin motsa jiki.
• **Motsin da Aka Sarrafa**: Yana da mahimmanci a aiwatar da kowane motsi ta hanyar sarrafawa. Guguwa ta hanyar motsa jiki ko yin amfani da ƙarfi maimakon ƙarfin tsoka na iya haifar da mummunan tsari da raunin rauni.

Dakatar da Dutsen Dutsen Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Dutsen Dutsen Push-up?

Ee, masu farawa za su iya yin motsa jiki na Dutsen Suspension Mountain Climber Push-up, amma yana iya zama ƙalubale. Wannan motsa jiki yana buƙatar adadi mai kyau na ƙarfin jiki na sama, kwanciyar hankali, da daidaitawa. Ana ba da shawarar ga masu farawa su fara da turawa na asali da masu hawan dutse daban, kuma yayin da suke haɓaka ƙarfi, sannu a hankali za su iya ci gaba zuwa ƙarin hadaddun motsa jiki kamar Suspension Mountain Climber Push-up. Yana da mahimmanci koyaushe don tabbatar da tsari mai kyau don guje wa rauni. Idan babu tabbas, ana ba da shawarar neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dakatar da Dutsen Dutsen Push-up?

• Ƙarƙashin Ƙarƙashin Ƙwararrun Ƙwararrun Ƙwararru: A cikin wannan sigar, ana yin aikin motsa jiki a kan ƙasa mai raguwa, yana ƙara ƙarfi da niyya ga ƙirji na sama da kafadu.
• Singleaf Gue Of Daidaitawar tsaunin tsaunin tsaunuka: Wannan bambance bambancen ya sa ya ɗauki ƙafa ɗaya daga ƙasa yayin yin motsa jiki, wanda ke ƙara ƙarin ƙalubalanci a cikin ainihin da kuma grates.
• Tsallake Jiki Tsaye Mai hawan hawan dutse: A cikin wannan sigar, maimakon kawo gwiwoyinku gaba, zaku kawo shi a jikin ku zuwa kishiyar gwiwar gwiwar hannu, yana ƙara fasalin jujjuyawar motsa jiki.
• Plyometric Suspension Mountain Climber Push-up: Wannan ci-gaba na ci gaba ya ƙunshi ƙara wani nau'i na plyometric a cikin motsa jiki ta hanyar turawa daga ƙasa da hannunka a saman turawa, ƙara ƙarfi da ƙalubalen zuciya.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Dutsen Dutsen Push-up?

• Dakatar da Tricep Extension: Wannan motsa jiki ya cika Suspension Mountain Climber Push-up ta hanyar mai da hankali kan triceps, ɗaya daga cikin tsokoki na farko da ake amfani da su a cikin turawa. Ta hanyar ƙarfafa triceps, zai iya inganta tsarin tura ku da jimiri.
• Plank: Wannan motsa jiki yana cike da Suspension Mountain Climber Push-up yayin da yake ƙarfafa ainihin tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin motsi na turawa. Hakanan yana inganta daidaito da kwanciyar hankali waɗanda ke da mahimmanci don motsa jiki na dakatarwa.