Superman Push-up

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Latissimus Dorsi, Pectoralis Major Clavicular Head, Quadriceps, Tensor Fasciae Latae

Sakonni ga Superman Push-up

Superman Push-up wani motsa jiki ne mai kuzari wanda ya haɗu da horon ƙarfi da na'urar plyometric don yin aikin ƙirjin ku, kafadu, baya, da ainihin ku. Yana da kyau ga masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka aikin motsa jiki na yau da kullun da ƙalubalanci ƙarfin jikinsu na sama da kwanciyar hankali. Wannan aikin ba wai kawai yana taimakawa wajen gina tsoka da ƙara ƙarfin ba, amma kuma yana haɓaka daidaituwar jiki da haɓakawa, yana sanya shi zaɓi mai kyau ga 'yan wasa da daidaikun mutane da ke neman cikakkiyar motsa jiki.

Yanayinta: tsammanin nuni a nuni Superman Push-up

• Rage jikin ku zuwa ƙasa, lanƙwasa gwiwar gwiwar ku da kiyaye ainihin ku.
• Yayin da kake tura jikinka baya, a lokaci guda mika hannu daya a mike a gabanka kuma kishiyar kafa ta mike a bayanka, kamar Superman ya tashi.
• Rike wannan matsayi na "Superman" na ɗan lokaci, sannan mayar da hannunka da ƙafa zuwa ƙasa, komawa zuwa matsayin turawa na gargajiya.
• Maimaita tsarin, wannan lokacin yana ƙaddamar da hannu da ƙafa gaba ɗaya yayin turawa. Ka tuna ka kiyaye jikinka a tsaye kamar yadda zai yiwu a duk lokacin motsa jiki.

Lajin Don yi Superman Push-up

• ** Koyarwar Ƙarfi ***: Superman Push-ups wani motsa jiki ne mai kalubale wanda ke buƙatar kyakkyawan tsarin jiki da ƙarfin gaske. Idan kun kasance sababbi don turawa ko horon ƙarfi, fara da ƙarin motsa jiki na yau da kullun kuma ku yi aiki a hankali har zuwa Superman Push-ups. Wannan zai taimaka hana rauni da kuma tabbatar da cewa za ku iya yin motsa jiki daidai.
• ** Motsi masu sarrafawa ***: Lokacin yin Superman Push-ups, yana da mahimmanci don sarrafa motsin ku. Rage ku daga jikin ku a hankali, guje wa duk wani motsi na kwatsam ko karkarwa. Wannan zai taimaka maka shigar da tsokoki masu dacewa kuma ka guje wa damuwa ko rauni.
• **Kura-kurai na gama-gari**: Wasu kura-kurai na yau da kullun don gujewa sun haɗa da rashin kiyaye jiki

Superman Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Superman Push-up?

Superman Push-up babban motsa jiki ne wanda ke buƙatar ƙarfin ƙarfi, daidaito, da daidaitawa. Ba a ba da shawarar ga masu farawa ba saboda yana iya haifar da rauni idan ba a yi shi daidai ba. Ya kamata masu farawa su fara da turawa na asali kuma a hankali su ci gaba zuwa ƙarin ci gaba yayin da ƙarfinsu da fasaha suke haɓaka. Koyaushe tuna tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbas game da motsa jiki.

Me ya sa ya wuce ga Superman Push-up?

• Superman Clap Push-Up: A cikin wannan sigar, kuna yin turawa na Superman na yau da kullun amma ƙara tafawa a kololuwar motsi lokacin da jikin ku ke cikin iska.
• Superman Diamond Push-Up: Wannan bambancin ya ƙunshi samar da siffar lu'u-lu'u tare da hannayenku a ƙasa, wanda ya fi dacewa da triceps.
• Superman-Kafa ɗaya Push-Up: Wannan sigar tana ƙara ƙarin ƙalubale ta ɗaga ƙafa ɗaya daga ƙasa yayin yin motsa jiki.
• Rage Superman Push-Up: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani wuri mai tsayi, ƙara wahala da ƙarfin motsa jiki.

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

• Burpees: Burpees shine cikakken motsa jiki wanda, kamar Superman Push-ups, haɗa ƙarfi da horo na cardio, yana taimakawa haɓaka juriya, ƙarfi, da daidaitawa.
• Masu hawan dutse: Wannan motsa jiki ya cika Superman Push-ups ta hanyar kai hari ga ƙungiyoyi masu kama da tsoka, ciki har da ƙirji, makamai, da mahimmanci, yayin da kuma inganta lafiyar zuciya, kamar dai yanayin yanayin Superman Push-ups.