Pike Push-up

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

Sakonni ga Pike Push-up

The Pike Push-up wani motsa jiki ne na sama mai ƙarfi wanda ke da alaƙa da kafadu, triceps, da ainihin, yayin da yake shiga ƙananan baya da ƙafafu. Yana da kyakkyawan aikin motsa jiki ga mutane na kowane matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jiki na sama, haɓaka sassauci, da haɓaka ma'anar tsoka. Haɗa Pike Push-ups a cikin aikin yau da kullun na iya taimakawa haɓaka ƙarfin ku da kwanciyar hankali gaba ɗaya, yana mai da shi zaɓi mai kyau ga waɗanda ke neman cikakkiyar motsa jiki.

Yanayinta: tsammanin nuni a nuni Pike Push-up

• Lanƙwasa gwiwar gwiwar ku kuma ku saukar da jikinku na sama zuwa ƙasa, kiyaye hips ɗinku sama da kanku yana motsawa ƙasa zuwa ƙasa.
• Ci gaba da saukar da kanku har sai kan ku ya kusan taɓa ƙasa ko kuma gwargwadon ikon ku da ƙarfin ku.
• Yanzu, tura jikin ku baya ta hanyar daidaita hannayen ku, komawa zuwa wurin farawa.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, yana tabbatar da cewa kun kiyaye daidai sigar gaba ɗaya.

Lajin Don yi Pike Push-up

• **Motsi Mai Sarrafawa**: Lokacin runtse jikin ku, yi shi a hankali, sarrafawa. Kada ka bari nauyi yayi maka aikin. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• ** Matsayin Shugaban ***: Kuskuren gama gari shine sa ido yayin motsa jiki. A maimakon haka, ku kiyaye kallonku ga ƙafafunku. Wannan yana taimakawa wajen kula da wuyansa tsaka tsaki da kashin baya, wanda ya fi aminci kuma mafi inganci.
• **Matsayin gwiwar gwiwar hannu**: Kiyaye gwiwar gwiwar ku kusa da jikin ku yayin da kuke runtsewa ƙasa. Fitar da gwiwar gwiwar ku a fadi zai iya sanya damuwa mara amfani a kafadu da iyakance tasirin motsa jiki.

Pike Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Pike Push-up?

Ee, masu farawa za su iya yin motsa jiki na Pike Push-up, amma yana iya zama ƙalubale da farko saboda yana buƙatar adadin ƙarfin jiki na sama, daidaito, da sassauci. Ana ba da shawarar farawa da turawa na asali kuma a hankali a ci gaba zuwa ƙarin ci-gaba iri-iri kamar Pike Push-up. Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci don hana rauni. Idan mafari ya ga yana da wahala sosai, za su iya gyara motsa jiki ko amfani da wani nau'in taimako har sai sun haɓaka ƙarfin da ake bukata.

Me ya sa ya wuce ga Pike Push-up?

• Ƙafa ɗaya na Pike Push-up wani bambanci ne inda kuke yin motsa jiki tare da ƙafa ɗaya kawai a ƙasa, ƙara ƙarin ƙalubale ga ma'auni da ƙarfin ƙarfin ku.
• The Wide-Stance Pike Push-up shine bambancin inda kuke sanya hannayenku fadi fiye da fadin kafada, kuna mai da hankali kan tsokoki na kafada.
• Ƙunƙarar-Stance Pike Push-up shine bambancin inda kuke sanya hannayenku kusa da juna, kuna yin niyya akan triceps.
• The Pike Push-up tare da Sliders wani canji ne mai ƙarfi inda kuke amfani da silima a ƙarƙashin ƙafafunku, yana ƙara wani ɓangaren rashin kwanciyar hankali da haɓaka haɗin gwiwa.

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

• Ƙarƙashin Ƙarƙashin Ƙarfafawa: Wannan motsa jiki kuma yana hari na jiki na sama, musamman kafadu da kirji na sama, kama da Pike Push-ups. Matsayi mai tsayi na ƙafafu yana ƙaruwa da wahala da ƙarfin motsa jiki, yana sa ya zama kyakkyawan ci gaba daga Pike Push-ups.
• Dumbbell shoulder Press: Wannan motsa jiki yana cike da Pike Push-up ta hanyar mai da hankali kan ƙungiyoyin tsoka iri ɗaya, da farko kafadu da triceps. Yin amfani da dumbbells yana ba da damar horo na gefe ɗaya, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa a cikin ƙarfin.