Pike Push-up

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Pike Push-up

The Pike Push-up wani ƙalubale ne na motsa jiki na sama wanda da farko ke kai hari ga kafadu, hannaye, da baya na sama, tare da fa'idodi na biyu ga ainihin kwanciyar hankali. Yana da manufa don matsakaita zuwa ci-gaba masu sha'awar motsa jiki da ke neman haɓaka ƙarfin jiki na sama da ma'anar tsoka. Ana iya jawo mutane zuwa wannan darasi saboda ba ya buƙatar kayan aiki, ana iya yin shi a ko'ina, kuma yana ba da motsa jiki mai tsanani idan aka kwatanta da turawa na gargajiya.

Yanayinta: tsammanin nuni a nuni Pike Push-up

• Tura kwatangwalo sama da baya a cikin yanayin kare yoga na ƙasa, kiyaye kan ku tsakanin hannayenku da baya madaidaiciya.
• Lanƙwasa gwiwar gwiwar ku kuma ku saukar da jikinku na sama zuwa ƙasa, kiyaye hips ɗinku sama da kanku yana motsawa zuwa ƙasa tsakanin hannayenku.
• Koma baya sama zuwa wurin farawa, mika hannunka cikakke da kiyaye matsayin pike.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye ainihin ku da sarrafa motsinku.

Lajin Don yi Pike Push-up

• ** Shiga Mahimmancin ku ***: Kamar duk tura-ups, pike turawa yana buƙatar cibiya mai ƙarfi. Kafin ka fara aikin motsa jiki, sanya abs ɗin ku kuma kiyaye su a cikin kwangilar a duk lokacin motsi. Wannan zai taimaka kula da fom ɗin ku kuma ya kare ƙananan baya.
• **Motsin da ake sarrafawa**: Lokacin yin turawa pike, guje wa saurin motsi. Rage jikin ku a hankali da sarrafawa har sai kan ku ya kusan taɓa ƙasa, sannan tura baya sama tare da sarrafawa iri ɗaya. Saurin motsin motsin motsi na iya haifar da rauni kuma kada ku shigar da tsokoki yadda ya kamata.
• **A Gujewa Ƙarfin Ƙarfafawa**: Yawan wuce gona da iri a

Pike Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Pike Push-up?

Ee, masu farawa zasu iya yin motsa jiki na Pike Push-up, amma yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ƙarfi da sassauci. Yana da wani ƙarin ci gaba nau'i na gargajiya turawa, niyya kafadu, babba baya, da kuma cibiya. Ya kamata masu farawa su fara da turawa na asali kuma sannu a hankali suna canzawa zuwa ƙarin bambance-bambancen ƙalubale kamar Pike Push-up yayin da ƙarfinsu da matakan dacewa suka inganta. Hakanan yana da mahimmanci a yi amfani da tsari mai kyau don guje wa rauni. Idan kun kasance mafari, za ku iya samun taimako don samun mai koyarwa ya jagorance ku ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Pike Push-up?

• Pike Push-Up mai Kafa ɗaya: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya daga ƙasa yayin yin motsa jiki, wanda ba kawai yana ƙara wahala ba amma yana taimakawa haɓaka daidaito da ƙarfin gaske.
• Pike Push-Up tare da Yoga Ball: Don wannan bambancin, kuna sanya ƙafafunku a kan ƙwallon yoga maimakon ƙasa, ƙara wani nau'i na rashin kwanciyar hankali wanda ke aiki da mahimmancinku da tsokoki masu ƙarfafawa sosai.
• Wide Stance Pike Push-Up: Wannan bambancin ya haɗa da sanya hannayenku fadi fiye da fadin kafada, wanda ke hari daban-daban tsokoki a cikin kafadu da jiki na sama.
• Pike Push-Up with Resistance Bands: A cikin wannan bambance-bambance, ana amfani da ƙungiyar juriya don ƙara ƙalubale ga motsa jiki, ƙara ƙarfi da juriya na tsokar jikin ku na sama.

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

• Dips: Dips wani motsa jiki ne na jiki wanda ya dace da Pike Push-ups ta hanyar ƙaddamar da triceps, kirji, da kafadu, amma daga wani kusurwa daban, wanda zai iya taimakawa wajen bunkasa ci gaban tsoka da daidaituwa.
• Planks: Duk da yake ba bambance-bambancen turawa ba, allunan suna cika Pike Push-ups ta hanyar ƙarfafa tushen tsokoki, waɗanda ke da mahimmanci don kiyaye matsayin pike, kuma suna aiki akan kafadu zuwa ƙaramin digiri, suna taimakawa haɓaka juriya.