Spider Crawl Push-up

• Sakonnin ƙafa: Azurarawa, Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis

Sakonni ga Spider Crawl Push-up

Spider Crawl Push-up wani motsa jiki ne mai ƙarfi wanda ya haɗu da horo na zuciya da jijiyoyin jini tare da ƙarfafa tsoka, yin niyya ga ƙirji, kafadu, triceps, da ainihin. Ya dace da masu sha'awar motsa jiki a matsakaici zuwa matakin ci gaba, suna neman ƙalubale na yau da kullun don haɓaka ƙarfin jikinsu gaba ɗaya da ƙarfinsu. Mutane da yawa za su iya zaɓar wannan motsa jiki don ikonsa na ƙona calories, inganta daidaituwa da daidaitawa, da gina tsoka mai laushi, duk yayin samar da cikakken motsa jiki.

Yanayinta: tsammanin nuni a nuni Spider Crawl Push-up

• Rage jikin ku zuwa ƙasa a cikin motsi mai sarrafawa, kiyaye bayanku madaidaiciya da ainihin ku.
• Yayin da kuke matsawa daga ƙasa, a lokaci guda ɗaga gwiwa na dama zuwa gwiwar gwiwar dama, kuna kwaikwayon motsin gizo-gizo mai rarrafe.
• Mayar da ƙafar dama zuwa matsayinta na farawa yayin da kuke runtse jikinku baya don turawa na gaba.
• Maimaita tsarin tare da gwiwa na hagu da gwiwar hannu yayin da kuke sake turawa sama, ku canza bangarorin tare da kowane bugun gaba na gaba.

Lajin Don yi Spider Crawl Push-up

• Babban Haɗin kai: Wannan darasi yana buƙatar haɗin kai mai ƙarfi. Tabbatar kiyaye jikinka a tsaye kamar yadda zai yiwu yayin motsi. Kuskure na yau da kullun shine barin kwatangwalo ko pike sama, wanda zai haifar da ƙananan ciwon baya kuma yana rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Yana da mahimmanci a yi kowane motsi na turawa da ƙafa tare da sarrafawa don haɗa tsokoki yadda ya kamata kuma kauce wa rauni.
• Ikon numfashi: Wani kuskure na yau da kullun shine riƙe numfashi yayin motsa jiki. Tabbatar cewa kuna numfashi akai-akai da rhythmically. Numfashi kamar ku

Spider Crawl Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Spider Crawl Push-up?

Ee, masu farawa zasu iya yin motsa jiki na Spider Crawl Push-up, amma yana iya zama ƙalubale yayin da yake buƙatar wani matakin ƙarfi, daidaito, da daidaitawa. Ana ba da shawarar farawa da turawa na asali kuma a hankali a ci gaba zuwa ƙarin ci-gaba iri-iri kamar Spider Crawl Push-up. Koyaushe tuna don sauraron jikin ku kuma gyara motsa jiki kamar yadda ake buƙata don hana rauni. Idan ba ku da tabbas, yana da kyau ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Spider Crawl Push-up?

• Spider Crawl Push-Up with Knee Tuck: A cikin wannan bambancin, kuna karkatar da gwiwar ku zuwa gwiwar gwiwar ku akan kowane turawa, wanda ke ƙara ƙarin kashi na haɗin gwiwa da daidaituwa.
• Spider Crawl Push-Up with Leg Left: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin aiwatar da turawa, wanda ke ƙara ƙarin ƙalubale don glutes da ƙananan baya.
• Plyometric Spider Crawl Push-Up: Wannan shine mafi ci gaba bambance-bambancen inda kuke tura jikinku da fashewa daga ƙasa a matakin sama na turawa, ƙara ƙarfi da aiki akan ƙarfin fashewar ku.
• Spider Crawl Push-Up tare da Taɓan kafada: Bayan kowane turawa, taɓa kafadar kishiyar ku da hannun ku, wanda ke ƙara ƙarin ƙalubalen kwanciyar hankali kuma yana ƙara ƙarfin zuciyar ku.

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

• Turawa na gargajiya: Turawa na al'ada na taimakawa wajen ƙarfafa ƙirji, kafada, da tsokoki na hannu, waɗanda ake amfani da su sosai a lokacin Spider Crawl Push-up, don haka inganta ikon yin wannan aikin yadda ya kamata.
• Masu hawan dutse: Masu hawan dutse sune motsa jiki mai mahimmanci wanda ba wai kawai yana ƙarfafa mahimmanci ba, amma kuma yana inganta lafiyar zuciya da jin dadi, abubuwan da ke da amfani ga ci gaba da motsi da jimiri da ake bukata a cikin Spider Crawl Push-up.