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 ya fi kai hari ga kafadu, ƙirji, da cibiya, yayin da yake haɗa hannu da baya. Ya dace da masu sha'awar motsa jiki na matsakaici da ci gaba waɗanda ke neman haɓaka ƙarfin su, kwanciyar hankali, da juriya na tsoka. Mutane da yawa za su so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don dacewarsa don inganta ƙarfin jiki na sama da ikon yinsa ba tare da buƙatar kowane kayan motsa jiki ba.

Yanayinta: tsammanin nuni a nuni Pike Push-up

• Ɗaga hips ɗin ku sama da baya zuwa wurin kare ƙasa, ajiye bayanku lebur da kanku tsakanin hannayenku don haka jikinku ya zama sifar V mai jujjuya.
• Rage jikinku na sama zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye ƙafafunku madaidaiciya kuma dugadugan ku sun tashi daga ƙasa.
• Matsa jikinka baya zuwa wurin farawa, yana riƙe da jujjuyawar siffar V a cikin motsi.
• Maimaita wannan tsari don adadin maimaitawa da ake so, tabbatar da kiyaye ainihin ku da sarrafa motsinku.

Lajin Don yi Pike Push-up

• **Matsayin Kai**: Idan ka runtse jikinka, ka yi nufin kawo saman kan ka zuwa kasa, ba hancinka ba. Wannan kuskure ne na kowa wanda zai iya haifar da wuyan wuyansa. Ya kamata a karkatar da kallon ku zuwa ƙafafunku a duk lokacin motsi don kula da matsayi na tsaka tsaki.
• ** Daidaita gwiwar gwiwar hannu ***: Wani kuskuren da aka saba shine fidda gwiwar hannu yayin saukowa. Don guje wa wannan, kiyaye gwiwar gwiwar ku a cikin jikin ku yayin da kuke ƙasa. Wannan ba kawai zai kare kafadu ba amma har ma ya shiga daidaitattun tsokoki a jikinka na sama.
• ** Shiga Mahimmancin ku ***: Rike abs da glutes shiga cikin motsa jiki. Wannan zai taimaka

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 iya zama ƙalubale saboda yana buƙatar adadi mai kyau na ƙarfin jiki da sassauci. Yana da mahimmanci don farawa a hankali kuma a kula da tsari mai kyau don guje wa rauni. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki ko farawa tare da turawa na asali don haɓaka ƙarfi kafin yunƙurin turawa Pike. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa ana yin atisayen daidai.

Me ya sa ya wuce ga Pike Push-up?

• Wall Pike Push-Up ya haɗa da sanya ƙafafunku a bango da tafiya hannuwanku zuwa bango, ƙirƙirar turawa a tsaye wanda ke kaiwa kafadu da jiki na sama.
• Ƙafa ɗaya na Pike Push-Up ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin turawa, ƙara ƙarin ƙalubale ga ma'auni da ƙarfin ƙarfin ku.
• Wide-Hand Pike Push-Up shine bambancin inda aka sanya hannayenku fadi fiye da fadin kafada, yana mai da hankali kan ƙirji da tsokoki na kafada.
• Narrow-Hand Pike Push-Up ya haɗa da sanya hannayenku kusa da juna fiye da yadda ake turawa pike na gargajiya, ƙara wahala da mai da hankali kan triceps.

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

• Dips: Dips babban motsa jiki ne na motsa jiki ga Pike Push-ups kamar yadda suke kai hari ga jiki na sama, musamman triceps da kafadu, amma kuma suna shiga ƙirji da tsokoki na baya, suna ba da cikakkiyar motsa jiki na jiki.
• Planks: Duk da yake ba bambance-bambancen turawa ba, katako suna cika Pike Push-ups ta hanyar ƙarfafa ainihin, wanda ke da mahimmanci don kiyaye tsari mai kyau da daidaito yayin Pike Push-ups, don haka haɓaka tasirin aikin gabaɗaya.