Pike Tura sama

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sakonni ga Pike Tura sama

The Pike Push Up motsa jiki ne na jiki na sama wanda da farko ke kai hari ga kafadu, kirji, da baya na sama, yana ba da babban motsa jiki mai ƙarfi fiye da turawa na yau da kullun. Ya dace da daidaikun mutane a matakin motsa jiki na matsakaici waɗanda ke neman haɓaka ƙarfinsu, sassauci, da ma'anar tsoka. Wani zai so ya yi shi saboda ba kawai yana inganta ƙarfin jiki ba amma yana haɓaka ainihin kwanciyar hankali da daidaituwa, ba tare da buƙatar kowane kayan motsa jiki ba.

Yanayinta: tsammanin nuni a nuni Pike Tura sama

• Ɗaga kwatangwalo kuma ku tura jikin ku zuwa wani wurin yoga na kare ƙasa, inda jikinku ya samar da siffar "V" mai juyayi, tare da kai tsakanin kafadu.
• Sauke jikinka na sama zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwarka, sanya kan ka ƙasa da tsayin hips ɗinka, har sai kai ya kusa taɓa ƙasa.
• Matsa jikinka baya zuwa wurin farawa, shimfiɗa gwiwar hannu da yin amfani da kafadu da ƙarfin jiki na sama.
• Maimaita motsa jiki don adadin maimaitawa da kuke so, tabbatar da kiyaye daidaitaccen tsari gaba ɗaya.

Lajin Don yi Pike Tura sama

• **A Gujewa Ƙwallon Ƙwaƙwalwa**: Kuskure na gama gari shine ƙara ɗaga gwiwar gwiwar hannu yayin turawa sama. Wannan na iya haifar da rauni ko rauni. Tabbatar cewa kuna ɗan lanƙwasa a cikin gwiwar hannu ko da a saman motsi.
• ** Matsayin kai ***: Tabbatar cewa kan ku yana cikin tsaka tsaki yayin motsa jiki. Ka guji murƙushe wuyanka ta hanyar duba gaba ko shigar da haƙar ka cikin ƙirjinka. Maimakon haka, mayar da hankali kan kallon ku dan gaban hannayenku a ƙasa.
• **Motsi mai sarrafawa ***: Yana da mahimmanci don aiwatar da kowane wakili tare da sarrafawa, ragewa

Pike Tura sama Tambayoyin Masu Nuna

Shi beginners za su iya Pike Tura sama?

Haka ne, masu farawa zasu iya yin motsa jiki na Pike Push Up, amma yana iya zama kalubale saboda yana buƙatar adadin ƙarfin jiki na sama, musamman a cikin kafadu da makamai. Ana ba da shawarar farawa da turawa na asali kuma a hankali a ci gaba zuwa ƙarin ci-gaba iri kamar Pike Push Up. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan kun kasance mafari, kuna iya yin la'akari da yin wannan darasi ƙarƙashin kulawar mai koyarwa.

Me ya sa ya wuce ga Pike Tura sama?

• Ƙafa ɗaya Pike Push-Up: Wannan bambancin yana buƙatar ka ɗaga ƙafa ɗaya daga ƙasa yayin yin turawa, kalubalanci ma'auni da ƙarfin ƙarfin ku.
• Wide-Hand Pike Push-Up: A cikin wannan bambance-bambancen, an sanya hannayenku fadi fiye da nisan kafada, wanda ke kai hari ga ƙirjinku da kafadu zuwa ga mafi girma.
• Close-Hand Pike Push-Up: Wannan bambancin ya haɗa da sanya hannayenku kusa da juna, wanda ke ƙara mayar da hankali kan triceps da kafadu.
• Pike Push-Up tare da Sliders: Don wannan bambancin, kuna buƙatar nau'i-nau'i na similai ko tawul. Sanya ƙafafunku a kan faifai kuma zamewa baya da gaba yayin da kuke yin turawa, ƙara ƙalubale zuwa ainihin ku da na sama.

Me suna da abin da ya sanya ɗaukehawa ga Pike Tura sama?

• Jayayya da turawa-ups: Rashin tururi-up-upos suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar turawa da matsin lamba, amma tare da wasu kusurwa daban-daban, amma tare da wasu kusurwa dabam, amma tare da wasu kusurwa daban-daban na horar da waɗannan tsokoki.
• Dumbbell Toucher Press: Wannan motsa jiki yana mayar da hankali ga rukunin tsoka na farko kamar Pike Push-ups, kafadu, amma kuma yana shiga triceps da babba baya, don haka ya cika Pike Push-up ta hanyar ƙarfafa ƙarfi da kwanciyar hankali a waɗannan wurare.