Dakatar da Pike

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Dakatar da Pike

The Suspension Pike babban motsa jiki ne mai ƙalubale wanda ke kaiwa abs, ƙananan baya, da kafadu, ta haka yana haɓaka ƙarfin gaske da kwanciyar hankali. Yana da manufa don matsakaita da ƙwararrun masu sha'awar motsa jiki waɗanda ke neman haɓaka ainihin aikin motsa jiki na yau da kullun. Ta hanyar haɗa wannan motsa jiki, ɗaiɗaikun mutane na iya haɓaka daidaiton jikinsu, matsayi, da kuma dacewa da aikinsu, yayin da kuma haɓaka ƙonewar kalori saboda ƙarfinsa.

Yanayinta: tsammanin nuni a nuni Dakatar da Pike

• Tsayawa kafafunku madaidaiciya kuma tare, fara ɗaga kwatangwalo zuwa rufi ta hanyar shigar da tsokoki na asali.
• Yayin da kake ɗaga kwatangwalo, ja jikinka zuwa hannunka, ƙirƙirar siffar V tare da jikinka.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da kiyaye ainihin ku da jikin ku a cikin siffar V.
• Sannu a hankali rage kwatangwalo zuwa matsayin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Dakatar da Pike

• ** Matsayin Jiki ***: Fara a cikin matsayi mai ƙarfi tare da ƙafafunku a cikin shimfiɗar ƙafa kuma hannayenku kai tsaye ƙarƙashin kafaɗunku. Rike jikin ku a madaidaiciyar layi tun daga kan ku zuwa dugadugan ku. Ka guji yin baka na baya ko barin kwankwasonka, wanda kura-kurai ne na yau da kullun wadanda zasu iya cutar da bayan ka.
• **Hanyoyin sarrafawa**: Lokacin yin pike, ja kwatangwalo zuwa saman rufi yayin da kuke daidaita kafafunku. Ya kamata a sarrafa motsi kuma da gangan. Ka guje wa motsi ko motsi mai sauri, wanda zai haifar da asarar sarrafawa da rauni.
• ** Haɗa Ƙwararrun Ƙwararru ***: The Suspension Pike

Dakatar da Pike Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Pike?

Ee, masu farawa za su iya yin motsa jiki na dakatarwa Pike, amma yana iya zama ƙalubale saboda yana buƙatar ainihin ƙarfi, kwanciyar hankali, da daidaitawa. Ana ba da shawarar farawa da motsa jiki na yau da kullun don haɓaka ƙarfin gaske kafin yunƙurin ƙarin motsa jiki na ci gaba kamar Suspension Pike. Koyaushe ku tuna don kiyaye tsari da dabara mai kyau don guje wa rauni, kuma kuyi la'akari da neman jagora daga ƙwararrun ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Dakatar da Pike?

• Maɗaukakin Dakatarwar Pike ya ƙunshi yin pike tare da ɗaga ƙafafu akan mataki ko akwati don ƙarin wahala.
• The Suspension Pike tare da Knee Tuck yana ƙara ƙwanƙwasa gwiwa a saman motsi don ƙara haɗawa da abs da flexors na hip.
• The Suspension Pike to Push-Up yana haɗa pike tare da turawa sama a ƙasa don cikakken motsa jiki.
• Dakatarwar Pike tare da murgudawa yana haɗa motsin karkatarwa a saman pike don kai hari.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Pike?

• Push-ups: Push-ups wani motsa jiki ne mai fa'ida wanda yake aiki akan ƙarfin jiki na sama, musamman ƙirji, kafadu, da triceps, waɗanda kuma ana amfani da su yayin yin Pike Suspension.
• Ƙafar Ƙafar: Ƙafar ƙafa na iya zama babban ƙari ga Suspension Pike yayin da suke kaiwa ƙananan ciki da ƙuƙwalwar hanji, waɗanda ke da mahimmancin tsokoki da ke da hannu wajen ɗaga kwatangwalo da ƙafafu a lokacin motsa jiki na pike.