Rataye Pike
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Rataye Pike
Rataye Pike babban motsa jiki ne mai ƙalubale wanda da farko ke kaiwa tsokoki na ciki, haɓaka ƙarfi, kwanciyar hankali, da sassauci. Ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ainihin horon su. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan da suke yi na yau da kullun don haɓaka aikinsu na motsa jiki gabaɗaya, haɓaka mafi kyawun matsayi, da cimma maƙasudin yanki na ciki.
Yanayinta: tsammanin nuni a nuni Rataye Pike
- Yayin da kake daidaita kafafun ka, a hankali ka ɗaga su sama a gabanka har sai sun kasance daidai da ƙasa.
- Ci gaba da ɗaga ƙafafu zuwa sandar har sai jikinka ya yi siffar 'V' mai juye-juye.
- Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali ku rage ƙafafunku baya zuwa wurin farawa.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da sarrafa motsinku a duk lokacin motsa jiki.
Lajin Don yi Rataye Pike
- ** Kiyaye Form Mai Kyau ***: Lokacin yin Rataye Pike, yana da mahimmanci don kiyaye tsari daidai. Ƙafafunku su kasance madaidaiciya kuma su ɗaga zuwa kusurwa 90-digiri, kuma jikin ku ya zama siffar 'V' a saman motsin. Ka guji lilo ko yin amfani da ƙarfi don ɗaga ƙafafu saboda wannan na iya haifar da rauni da rage tasirin motsa jiki.
- **Mayar da hankali akan Mahimmancin ku ***: Rataye Pike shine farkon motsa jiki, don haka tabbatar da cewa kuna shiga abs ɗin ku a duk lokacin motsi. Ka guji kuskuren gama gari na yin amfani da ƙwanƙwasa ko kafadu don ɗaga ƙafafu. Maimakon haka, yi tunanin abs ɗinku yana jan ƙafafu sama.
- **Motsi Mai Sarrafa
Rataye Pike Tambayoyin Masu Nuna
Shi beginners za su iya Rataye Pike?
Motsa jiki na Hanging Pike ya ci gaba sosai kuma yana buƙatar adadi mai kyau na ƙarfin babba, ƙarfin asali, da sassauci. Yana iya zama da wahala ga masu farawa yin wannan darasi. Koyaya, masu farawa zasu iya yin aikinsu ta hanyar farawa da motsa jiki masu sauƙi kamar ɗaga gwiwa, ɗaga ƙafafu, da ƙara wahala a hankali yayin da ƙarfinsu da lafiyarsu suka inganta. Ana ba da shawarar koyaushe don samun tsari da dabara mai kyau don guje wa rauni, don haka yana iya zama fa'ida ga masu farawa don samun jagora daga ƙwararrun motsa jiki.
Me ya sa ya wuce ga Rataye Pike?
- Rataye Knee Raise shine mafi sauƙaƙan bambancin inda kawai kuke ɗaga gwiwoyinku zuwa matakin hip.
- Wiper Windshield shine mafi ci gaba sauye-sauye inda zaku ɗaga ƙafafunku sama kamar Rataye Pike sannan ku juya su daga gefe zuwa gefe.
- Rataye Leg Raise wani bambanci ne inda kuke kiyaye ƙafafunku madaidaiciya kuma ku ɗaga su har zuwa matakin hip.
- Kick na Hanging Scissor Kick shine mafi ƙarfin juzu'i inda zaku canza ɗaga kowace kafa sama a cikin motsi mai kama da almakashi.
Me suna da abin da ya sanya ɗaukehawa ga Rataye Pike?
- Har ila yau, motsa jiki na Ƙafar Ƙarfafawa ya dace da Rataye Pike yayin da yake aiki a kan ƙwanƙwasa ƙwanƙwasa da tsokoki na ciki, yana ƙara ƙarfin su da jimiri, waɗanda ke da mahimmanci ga motsi na sama a cikin Hanging Pike.
- Motsa jiki na Plank wani motsa jiki ne na ƙarin, saboda yana taimakawa wajen haɓaka ƙarfin gaske da kwanciyar hankali gaba ɗaya, haɓaka iko da juriya na jiki yayin rataye Pike.
Karin kalmar raɓuwa ga Rataye Pike
- Rataye Pike motsa jiki
- Motsa jiki don kugu
- Rataye Pike motsa jiki
- motsa jiki mai niyya da kugu
- Rataye Nauyin Jiki
- Ayyukan motsa jiki don kugu
- Rataye Pike kugu na motsa jiki
- Motsa jiki mai nauyi
- Rataye Pike don toning kugu
- Ƙarfafa Core tare da Hanging Pike