Rataye Pike

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Rataye Pike

Rataye Pike babban motsa jiki ne mai ƙalubale wanda ke kaiwa ga abs, ƙananan baya, da ƙwanƙwasa hanji, yana mai da shi kyakkyawan ƙari ga kowane ƙarfi ko daidaitawa na yau da kullun. Yana da manufa don matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ainihin ƙarfin su, kwanciyar hankali, da ma'anar tsoka. Mutum zai so shigar da wannan darasi a cikin tsarin su saboda ba wai kawai yana inganta matsayi da daidaito ba, har ma yana taimakawa wajen yin wasu hadaddun motsi da inganci.

Yanayinta: tsammanin nuni a nuni Rataye Pike

• Tsaya hannaye da kafafun ku a mike yayin da kuke jan jikinku sama da kawo kafafunku zuwa sandar.
• Yi ƙoƙarin taɓa mashaya tare da yatsun kafa, ƙirƙirar siffar "pike" tare da jikinka.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye tsokoki na tsakiya.
• A hankali runtse ƙafafunku baya zuwa wurin farawa a cikin tsari mai sarrafawa. Yi maimaita motsa jiki sau da yawa kamar yadda za ku iya kula da tsari mai kyau.

Lajin Don yi Rataye Pike

• **A Gujewa Amfani Da Lokaci**: Kuskure na gama gari da mutane ke yi shine yin amfani da hanzari don karkatar da kafafunsu sama. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki don ɗaga ƙafafunku.
• **Motsi mai sarrafawa**: Pike mai rataye ya kamata a yi shi a hankali da sarrafawa. Ka guji yin gaggawa ta cikin motsi saboda wannan na iya haifar da sigar da ba ta dace ba da yiwuwar rauni. Rage ƙafafunku a hankali don tabbatar da cewa kuna shiga tsokoki na ciki a duk tsawon aikin.
• **Kada ku wuce gona da iri ***: Yana da mahimmanci kada ku wuce gona da iri yayin yin pike mai rataye. Wannan yana nufin ba ƙoƙari ba

Rataye Pike Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Pike?

Ana ɗaukar motsa jiki na Hanging Pike gabaɗaya a matsayin motsa jiki na ci gaba saboda yana buƙatar babban adadin ƙarfi, sassauci, da ƙarfin jiki na sama. Masu farawa na iya samun wahalar yin aiki. Duk da haka, za su iya yin aiki zuwa gare ta ta hanyar farawa da motsa jiki masu sauƙi kamar hawan gwiwa ko ɗaga ƙafa kuma a hankali suna ƙara ƙarfi da sassauci. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da yin atisayen da aka yi daidai da aminci.

Me ya sa ya wuce ga Rataye Pike?

• Rataye Leg Raise yana kama da Rataye Pike, amma maimakon kawo ƙafafunku zuwa sandar, kawai kuna ɗaga su zuwa kusurwa 90-digiri.
• Wiper na Hanging Windshield shine mafi girman ci gaba inda zaku ɗaga ƙafafunku zuwa sandar kamar Rataye Pike, sannan juya ƙafafunku daga gefe zuwa gefe.
• Rataye Knee Raise tare da karkatarwa ya haɗa da ɗaga gwiwoyinku zuwa gefe ɗaya, yin aiki da tsokoki na wucin gadi ban da ainihin.
• L-Sit Hang shine bambancin riƙewa na Hanging Pike, inda zaku ɗaga ƙafafunku zuwa kusurwar digiri 90 kuma ku riƙe su a can na ƙayyadadden lokaci.

Me suna da abin da ya sanya ɗaukehawa ga Rataye Pike?

• "Pull-ups" babban motsa jiki ne na haɓakawa zuwa Rataye Pike yayin da suke ƙarfafa tsokoki na jiki na sama, musamman maɗauran rataye da biceps, suna haɓaka ƙarfi da ƙarfin janyewa don riƙe jiki a lokacin rataye Pike.
• Aikin motsa jiki na "Plank" yana ƙarfafa Rataye Pike ta hanyar ƙarfafa dukan jigon, inganta kwanciyar hankali da jimiri, waɗanda ke da mahimmanci don kiyaye jiki a cikin matsayi mai sarrafawa, jujjuyawar lokacin rataye Pike.