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, Triceps Brachii

Sakonni ga Pike Push-up

The Pike Push-up wani ƙalubale ne na motsa jiki na jiki wanda da farko ke kai hari ga kafadu, baya na sama, da ainihin, yana ba da cikakkiyar motsa jiki na sama. Kyakkyawan zaɓi ne ga masu sha'awar motsa jiki a matakin matsakaici ko ci gaba, da nufin haɓaka ƙarfin jiki da kwanciyar hankali. Mutane na iya so su haɗa Pike Push-ups a cikin ayyukansu na yau da kullun ba don fa'idodin gina tsoka ba kawai amma har ma don tasirin sa wajen haɓaka daidaito, matsayi, da dacewa da aiki.

Yanayinta: tsammanin nuni a nuni Pike Push-up

• Ɗaga hips ɗin ku sama cikin iska don haka jikin ku ya zama sifar V mai jujjuya, wanda kuma aka sani da matsayin pike. Ya kamata hannuwanku da ƙafafunku su tsaya a inda suke, kuma kan ku ya rataye tsakanin kafadunku.
• Rage jikinku na sama zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, yayin da kuke ajiye ƙafafu da kwatangwalo. Ya kamata kan ku ya matsa gaba kadan, yana zuwa wurin kawai a gaban hannayenku.
• Matsa jikin ku zuwa wurin farawa pike ta hanyar daidaita hannayenku, ta yin amfani da kafadu da ƙarfin jiki na sama.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Pike Push-up

• **Kiyaye Madaidaicin Baya**: Lokacin yin turawar pike, yana da mahimmanci don kiyaye bayanku madaidaiciya kuma ba zagaye ba. Kuskure na yau da kullun shine hunch baya, wanda zai iya takura tsokoki kuma ya haifar da rauni.
• **Motsin da Aka Sarrafa**: A guji yin gaggawar motsi. Rage jikin ku a hankali da sarrafawa, sannan tura baya zuwa matsayi na farawa. Wannan zai shiga tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• **Kiyaye Kai A Matsayin Neutral**: Kada ku cusa hantarki a cikin ƙirjinku ko ku dage wuyan ku zuwa sama. Tsaya kallonka zuwa ƙafafu don kiyaye daidaita wuyan tsaka tsaki.
• **Kada Ka Kashe Hannunka**: Tsayawa

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 wani matakin ƙarfin jiki 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. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Yana iya zama da fa'ida a sami mai koyarwa ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Pike Push-up?

• Pike Push-Up mai Kafa ɗaya: Wannan sigar tana buƙatar ka ɗaga ƙafa ɗaya daga ƙasa yayin yin motsa jiki, wanda ke haɓaka daidaito da ƙarfin gaske.
• Wide-Hand Pike Push-Up: A cikin wannan bambance-bambance, kuna sanya hannayenku fadi fiye da fadin kafada baya don kaiwa kungiyoyin tsoka daban-daban a cikin kafadu da kirjinku.
• Close-Hand Pike Push-Up: Anan, kun sanya hannayenku kusa da juna, wanda ke ba da fifiko kan triceps ɗin ku.
• Pike Push-Up tare da Ƙwallon Ƙarfafawa: Wannan ya haɗa da sanya ƙafafunku a kan ƙwallon kwanciyar hankali yayin motsa jiki, ƙara ƙalubalen zuwa ma'auni da ƙarfin ƙarfin ku.

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

• Dive Bomber Push-ups: Wannan motsa jiki yana kama da Pike Push-ups amma yana ƙara motsi mai ƙarfi wanda ke haɓaka sassauci da ƙarfi a cikin kafadu da na sama. Wannan na iya taimakawa haɓaka kewayon motsi da ƙarfin da ake buƙata don Pike Push-ups.
• Shirye-shiryen Hannun Hannu: Tsayin hannu na gaba yana aiki akan ainihin kwanciyar hankalin ku da ƙarfin kafada, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin Pike Push-ups. Ta hanyar ƙarfafa waɗannan wurare, za ku iya riƙe matsayi na pike yadda ya kamata kuma na dogon lokaci.