Kneeling Cobra Push-up

• Sakonnin ƙafa: Azurarawa, Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Kneeling Cobra Push-up

Kneeling Cobra Push-up wani motsa jiki ne mai kuzari wanda ke kaiwa kirji, kafadu, triceps, da tsokoki na tsakiya, yana ba da cikakkiyar motsa jiki na sama. Wannan motsa jiki ya dace da duk matakan motsa jiki, tun daga masu farawa da ke neman haɓaka ƙarfi zuwa ƙwararrun 'yan wasa masu neman haɓaka abubuwan yau da kullun. Haɗe ya durƙusa a cikin ayyukan cobbra a cikin ayyukan yau da kullun na iya haɓaka sautin tsoka, haɓaka ƙarfin jiki, yana sa zaɓi mai kyau ga waɗanda suke yin haɓaka ayyukan motsa jiki.

Yanayinta: tsammanin nuni a nuni Kneeling Cobra Push-up

• Rage jikinka zuwa tabarma ta hanyar lanƙwasa gwiwar gwiwarka, kiyaye jikinka a tsaye da kuma ɓarna, kamar kana yin turawa na gargajiya.
• Yayin da kuke runtse jikinku, maimakon yin baya sama kamar yadda kuke yi a cikin turawa na gargajiya, zame jikin ku gaba, rage kwatangwalo zuwa tabarma.
• Yayin da kuke runtse kwatangwalo, ɗaga ƙirjin ku zuwa sama, kuna ɗaga baya tare da daidaita hannuwanku, kuna kwaikwayon yanayin kurciya.
• Komawa wurin farawa ta hanyar juyawa motsi, ja da hips ɗinku baya da runtse kirji da kai, sannan tura jikin ku baya zuwa hannaye da gwiwoyi. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Kneeling Cobra Push-up

• Shiga Mahimmancin ku: Kafin fara turawa, ƙara ƙarfin tsokoki. Wannan yana taimakawa wajen kiyaye madaidaiciyar layi daga kai zuwa gwiwoyi kuma yana hana ƙananan baya daga baka, kuskuren gama gari wanda zai iya haifar da ciwon baya.
• Motsi Mai Sarrafa: Rage jikinku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye su kusa da ɓangarorin ku. Dakata a takaice a ƙasa, sannan tura jikinka baya zuwa wurin farawa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba gaggawa ba. Guguwa ta hanyar motsa jiki na iya haifar da mummunan tsari da rauni mai yuwuwa.
• Cikakkun Motsi: Tabbatar cewa kun shiga cikin cikakken kewayon motsi a cikin duka biyun

Kneeling Cobra Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Cobra Push-up?

Ee, masu farawa za su iya yin motsa jiki na ƙwanƙwasa Cobra Push-up. Yana da kyakkyawan motsa jiki na farawa kamar yadda yake taimakawa wajen ƙarfafa ƙarfi da sassauci a cikin jiki na sama. Duk da haka, yana da mahimmanci don tabbatar da cewa an yi aikin motsa jiki tare da sigar da ta dace don guje wa duk wani raunin da zai iya faruwa. Idan mafari ya ga yana da ƙalubale sosai, za su iya gyara motsa jiki har sai sun sami ƙarfi. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko mai horar da kai don jagora lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Kneeling Cobra Push-up?

• The Diamond Push-up: Wannan bambancin ya haɗa da sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, samar da siffar lu'u-lu'u tare da yatsun ku, wanda ya fi mayar da hankali ga triceps da tsokar kirji na ciki.
• Maɗaukaki Mai Faɗi: A cikin wannan bambance-bambance, kuna sanya hannayenku fadi fiye da faɗin kafada. Wannan yana kaiwa ga tsokoki na kirji na waje da kafadu.
• Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) Ana yin haka da hannuwanku a kan wani wuri mai ɗaukaka kamar benci ko mataki. Yana kaiwa ga ƙananan kirji da triceps.
• Tafiya ta dakatar da kai: Wannan ya shafi sanya ƙafafunku a kan wani tsinkaye. Yana harba kirji da kafadu da karfi sosai.

Me suna da abin da ya sanya ɗaukehawa ga Kneeling Cobra Push-up?

• Plank: Aikin motsa jiki yana cike da Kneeling Cobra Push-ups ta hanyar mai da hankali kan tsokoki masu mahimmanci, waɗanda ke aiki yayin motsi na turawa, don haka inganta daidaito, kwanciyar hankali, da ƙarfin gaba ɗaya.
• Kare na ƙasa: Wannan yoga yana cike da Kneeling Cobra Push-ups yayin da yake shimfiɗawa da ƙarfafa irin tsokoki da ake amfani da su a cikin turawa, yayin da kuma yana ba da shimfiɗar ƙira zuwa matsayi na cobra, haɓaka sassauci da farfadowa.