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Spider Crawl Tura sama

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaGluteus Medius, Rectus Abdominis
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Tensor Fasciae Latae, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Spider Crawl Tura sama

Spider Crawl Push Up shine motsa jiki mai ƙarfi wanda ya haɗu da ƙarfi, sassauci, da fa'idodin zuciya, yana mai da shi kyakkyawan zaɓi ga ɗaiɗaikun mutane a tsaka-tsaki ko matakin dacewa. Wannan darasi na farko yana hari ne akan ƙirji, hannaye, da cibiya, kuma yana shiga ƙasan jiki da haɓaka daidaituwa da daidaituwa gaba ɗaya. Mutane na iya zaɓar Spider Crawl Push Up don haɓaka aikinsu na dacewa, haɓaka ƙimar zuciyarsu, da ƙalubalantar ƙungiyoyin tsoka da yawa a lokaci guda don ingantaccen aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Spider Crawl Tura sama

  • Yayin da kake saukar da jikinka zuwa ƙasa don turawa, a lokaci guda kawo gwiwa ɗaya zuwa gwiwar gwiwar gefe ɗaya.
  • Koma baya zuwa wurin farawa, mayar da kafa zuwa matsayin asali a lokaci guda.
  • Maimaita tsarin, amma wannan lokacin kawo sauran gwiwa zuwa gwiwar hannu daidai yayin da kuke rage jikin ku.
  • Ci gaba da jujjuya ɓangarorin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau da madaidaiciyar baya a cikin motsa jiki.

Lajin Don yi Spider Crawl Tura sama

  • ** Shiga Jigon ku ***: Shigar da ainihin ku yana da mahimmanci ga wannan darasi. Yana taimakawa wajen kiyaye daidaiton jiki da kwanciyar hankali yayin motsi. Kuskure na yau da kullun shine barin kwankwason ku ya yi rauni ko kuma ya ɗaga sama da yawa. Rike jigon ku don guje wa wannan.
  • **Motsin da Aka Sarrafa**: A guji yin gaggawar motsi. Kowane mataki na gizo-gizo rarrafe tura-up ya kamata a yi ta hanyar sarrafawa. Wannan ba kawai tabbatar da aminci ba amma kuma yana taimakawa wajen shiga da ƙarfafa tsokoki yadda ya kamata.
  • **Numfashi mai kyau**: Tuna yin numfashi da kyau a duk lokacin motsa jiki. Yi numfashi yayin da kake runtse jikinka, da fitar da numfashi yayin da kake turawa sama. Wannan zai taimake ku kula

Spider Crawl Tura sama Tambayoyin Masu Nuna

Shi beginners za su iya Spider Crawl Tura sama?

Ee, mafari na iya yin motsa jiki na Spider Crawl Push Up, amma yana iya zama ƙalubale kamar yadda ya fi ci gaba da haɓakawa na gargajiya. Yana buƙatar adadi mai kyau na ƙarfin jiki na sama, ƙarfin asali, da ma'auni. Idan kun kasance mafari, ana ba da shawarar farawa tare da turawa na asali kuma a hankali ku ci gaba zuwa ƙarin ci gaba kamar Spider Crawl Push Up. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni, kuma idan ya cancanta, tuntuɓi ƙwararren ƙwararren motsa jiki ko mai horo na sirri.

Me ya sa ya wuce ga Spider Crawl Tura sama?

  • Spider Crawl Push-Up with Leg Left: A cikin wannan bambancin, kuna ɗaga kishiyar kafa yayin da kuke kawo gwiwa zuwa gwiwar gwiwar ku, ƙara ƙarin ƙalubale ga daidaito da daidaitawa.
  • Spider Crawl Push-Up with Knee Tuck: Maimakon kawo gwiwa zuwa gwiwar gwiwar ku, matsa shi zuwa kirjin ku yayin da kuke sauke kanku. Wannan bambance-bambancen yana hari kan ƙananan abs ɗinku da ƙarfi.
  • Plyometric Spider Crawl Push-Up: Ƙara wani nau'i na plyometric ta hanyar tura kanka daga ƙasa tsakanin kowane wakili. Wannan yana ƙara haɓakar zuciya da ƙarfin ƙarfin motsa jiki.
  • Spider Crawl Push-Up with Side Plank: Bayan kowane turawa, juya cikin katakon gefe guda ɗaya da gwiwa da kuka kawo zuwa gwiwar gwiwarku. Wannan yana ƙara babban ƙalubalen kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Spider Crawl Tura sama?

  • Masu hawan dutse: Masu hawan tsaunuka na iya haɓaka motsin zuciya da ainihin abubuwan Spider Crawl Push ups, kamar yadda kuma suke buƙatar shigar da ainihin da motsa ƙafafu a cikin irin wannan motsi na rarrafe.
  • Tricep Dips: Tricep dips babban motsa jiki ne na motsa jiki ga gizo-gizo Crawl Push sama yayin da suke ƙara ƙarfafa jiki na sama, musamman makamai da kafadu, inganta ƙarfin ku da juriya don matsawa sama na rarrafe gizo-gizo.

Karin kalmar raɓuwa ga Spider Crawl Tura sama

  • Spider Crawl Push Up Exercise
  • Motsa jiki don Hips
  • Spider Crawl Push Up Aiki Nauyin Jiki
  • Ƙarfafa Hips tare da Spider Crawl Push Up
  • Spider Crawl Push Up for Hip Muscles
  • Motsa Jiki Hip Crawl Push Up
  • Spider Crawl Push Up Hips Workout
  • Spider Crawl Push Up Exercise for Karfin Hip
  • Nauyin Jiki Spider Crawl Push Up for Hips
  • Hips Targeting Exercider Spider Crawl Push Up.