Pike Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Pike Press

Pike Press wani ƙalubale ne na motsa jiki na sama wanda da farko ke kai hari ga kafadu, hannaye, da ainihin, yana ba da cikakkiyar motsa jiki ga waɗannan wuraren. Yana da kyakkyawan motsa jiki ga masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfinsu, daidaito, da sarrafa jikinsu. Wannan motsa jiki yana da amfani musamman kamar yadda ba wai kawai yana taimakawa wajen gina tsoka da toning ba, amma kuma yana inganta motsi da sassauci, yana sa ya zama ƙari mai mahimmanci ga kowane aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Pike Press

• Tabbatar cewa hannayenku suna da faɗin kafaɗa kuma ƙafafunku suna da faɗin hip-up yayin da kuke kallon ƙafafunku.
• Yanzu, sannu a hankali lanƙwasa gwiwar gwiwar ku kuma ku saukar da jikinku na sama zuwa ƙasa, kiyaye hips ɗinku sama da kanku yana motsawa zuwa ƙasa.
• Dakata na ɗan lokaci lokacin da kanku yake sama da ƙasa, sannan tura baya sama ta amfani da ƙarfin kafada da hannu, komawa zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da jujjuyawar siffar V a duk lokacin motsa jiki.

Lajin Don yi Pike Press

• **Kauce wa Haɗaɗowa**: Kuskure na gama gari shine haɓaka gwiwar gwiwar hannu yayin turawa sama zuwa wurin farawa. Wannan na iya haifar da rauni. Don guje wa wannan, tabbatar da cewa gwiwar hannu ba su kulle a saman latsa ba.
• ** Matsayin kai ***: Tabbatar cewa kuna runtse kan ku kai tsaye tsakanin hannayenku, ba a gabansu ba. Wannan yana tabbatar da cewa kuna aiki kafaɗunku kuma ba zazzage wuyan ku ba.
• ** Numfashi ***: Kamar kowane motsa jiki, numfashi mai kyau yana da mahimmanci. Inh

Pike Press Tambayoyin Masu Nuna

Shi beginners za su iya Pike Press?

Ee, masu farawa zasu iya yin aikin motsa jiki na Pike Press, amma yana iya zama ƙalubale kamar yadda yake buƙatar adadi mai kyau na ƙarfin jiki da ma'auni. Yana da mahimmanci don farawa a hankali, kiyaye tsari mai kyau, kuma a hankali ƙara maimaitawa akan lokaci. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki ko fara da motsa jiki mafi sauƙi don haɓaka ƙarfinsu da sassauci. Kamar kowane motsa jiki, yana da mahimmanci a tuntuɓi ƙwararrun motsa jiki ko likita kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Pike Press?

• Pike Press mai Kafa ɗaya: A cikin wannan sigar, kuna ɗaga ƙafa ɗaya daga ƙasa yayin yin latsa, wanda ke inganta daidaito kuma yana ƙarfafa ainihin.
• Pike Press with Resistance Bands: Anan, kuna amfani da makada na juriya don ƙara ƙarin tashin hankali da ƙalubalen motsa jiki, haɓaka ƙarfin tsoka da juriya.
• Pike Press on Stability Ball: Wannan bambancin ya haɗa da sanya ƙafafunku akan ƙwallon kwanciyar hankali, wanda ke taimakawa inganta daidaituwa, daidaitawa, da ƙarfin gaske.
• Dumbbell Pike Press: Wannan sigar ta ƙunshi dumbbells don haɓaka juriya, yana sa aikin ya fi ƙalubale da tasiri ga ginin tsoka.

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

• Dive Bomber Push-ups: Wannan motsa jiki ya cika Pike Press kamar yadda ya ƙunshi nau'in motsi iri ɗaya, amma yana ƙara ƙarin motsi, wanda zai iya inganta sassauci da ƙarfi a cikin kafadu da jiki na sama.
• Layukan Jujjuya: Yayin da Pike Press motsi ne na kan gaba, Layukan Juyawa motsi ne na ja. Tare, za su iya samar da daidaitaccen motsa jiki ga jiki na sama, suna yin niyya duka biyun turawa da ja da tsokoki.