Exercise Ball Pike Tura sama
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Exercise Ball Pike Tura sama
The Exercise Ball Pike Push Up wani motsa jiki ne, cikakken motsa jiki wanda ke kai hari ga kafadu, hannaye, da tsokoki na asali, yana ba da ƙarfin ƙarfi da haɓaka kwanciyar hankali. Babban motsa jiki ne ga masu sha'awar motsa jiki a matsakaici ko ci gaba waɗanda ke neman haɓaka ayyukansu na yau da kullun. Haɗa wannan motsa jiki a cikin tsarin motsa jiki na iya haɓaka ma'auni, daidaitawa, da ƙarfin jiki gaba ɗaya, yana mai da shi ƙari mai mahimmanci ga waɗanda ke neman cikakkiyar hanyar dacewa.
Yanayinta: tsammanin nuni a nuni Exercise Ball Pike Tura sama
- Sannu a hankali mirgine kwallon zuwa jikinka na sama ta hanyar ɗaga hips ɗinka sama zuwa cikin iska, tare da daidaita kafafun ka, har sai jikinka ya yi siffar V mai jujjuya.
- Rage jikin na sama zuwa ƙasa ta hanyar lanƙwasa gwiwar hannu, yin turawa sama.
- Matsa jikinka baya zuwa matsayin V mai jujjuya ta hanyar mika gwiwar gwiwarka.
- Sannu a hankali rage kwatangwalo kuma mirgine kwallon baya zuwa asalin plank, kammala maimaita motsa jiki ɗaya.
Lajin Don yi Exercise Ball Pike Tura sama
- **Motsi Mai Sarrafawa**: Yayin da kake tura jikinka zuwa sama, yi amfani da cibiya don ɗaga hips ɗinka da mirgine ƙwallon zuwa jikinka na sama. Yana da mahimmanci a guje wa ƙungiyoyi masu sauri, masu tayar da hankali. Maimakon haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa don shiga daidaitattun tsokoki da kuma hana rauni.
- ** Shiga Jigon ku ***: Wannan motsa jiki ba kawai game da kafadu da hannaye bane, har ma game da ainihin. Tabbatar shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Kuskure na yau da kullun shine mayar da hankali kawai akan motsin turawa kuma manta game da sashin pike, wanda zai haifar da sakamako mara inganci.
- ** Numfashi
Exercise Ball Pike Tura sama Tambayoyin Masu Nuna
Shi beginners za su iya Exercise Ball Pike Tura sama?
The Exercise Ball Pike Push Up wani ƙalubalen motsi ne wanda ke buƙatar adadi mai yawa na ƙarfin jiki na sama, daidaito, da kwanciyar hankali. Gabaɗaya ba a ba da shawarar ga masu farawa ba saboda yana iya zama da wahala a yi daidai ba tare da gogewa ko ƙarfi ba. Masu farawa su fara da motsa jiki masu sauƙi kamar turawa na yau da kullun ko motsa jiki na motsa jiki, sannan a hankali su ci gaba zuwa ƙarin motsa jiki kamar Pike Push Up yayin da ƙarfinsu da fasaha suka inganta. Kamar koyaushe, yana da mahimmanci a tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da ana yin motsa jiki daidai da aminci.
Me ya sa ya wuce ga Exercise Ball Pike Tura sama?
- Rage Pike Push-Up: A cikin wannan bambancin, ƙafafunku suna ɗagawa akan benci ko mataki, suna ƙara juriya da niyya ga ƙirji da kafadu da ƙarfi sosai.
- Pike Push-Up tare da Sliders: Wannan sigar tana amfani da faifai a ƙarƙashin ƙafafunku, yana ƙara wahalar motsin pike da shigar da ainihin ku yadda ya kamata.
- Ƙafa ɗaya-Kafa Pike Push-Up: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya daga ƙasa yayin turawa, ƙara ƙalubalen kwanciyar hankali da aiki da glutes da hamstrings na ƙafar da aka ɗaga.
- Pike Push-Up with Resistance Band: Ta hanyar madauki bandeji mai juriya a kusa da kugu da adana shi zuwa madaidaicin wuri a gabanka, wannan bambancin yana ƙara juriya yayin turawa, yana mai da shi mafi ƙalubale ga jikinka na sama.
Me suna da abin da ya sanya ɗaukehawa ga Exercise Ball Pike Tura sama?
- Jayayya da turawa-UPS: Wannan aikin ya cika wasan kwallon kafa na motsa jiki, yayin da kafafun kirji da ake buƙata don ɗaukar ƙwayar kirji don ɗaukar hoto.
- Planks: Planks shine kyakkyawan motsa jiki na tallafi saboda suna ƙarfafa tsokoki na asali, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsa jiki na motsa jiki, don haka ƙara tasirin motsa jiki.
Karin kalmar raɓuwa ga Exercise Ball Pike Tura sama
- Stability Ball Pike Push Up
- Aikin Kirji Tare da Kwallon Motsa Jiki
- Motsa Motsa Kiji
- Pike Push Up tare da Ƙwallon Ƙarfafawa
- Fitness Ball Pike Push Up
- Advanced Chest Workout tare da Kwanciyar kwanciyar hankali
- Ƙwallon Ƙwallon Ƙarƙashin Ƙarji don Ƙirji
- Fasahar Kwallon Pike Push Up Exercise Ball Technique
- Ƙarfafa Horarwa tare da Kwallon motsa jiki
- Exercise Ball Pike Push Form