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Waje Kick Kick Push-Up

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaGluteus Maximus, Pectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Obliques, Pectoralis Major Clavicular Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Waje Kick Kick Push-Up

Kafafun kafa na waje sun tashi tsaye shine motsa jiki mai tsauri wanda ke haɓaka ƙarfin ƙarfi da sassauci, da farko a shirya kirji, kafadu, makamai, da kuma motsawa yayin da ake sa ƙafafu. Ya dace da matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke neman ƙara iri-iri da ƙalubale ga aikin motsa jiki na yau da kullun. Wannan motsa jiki ba wai kawai yana taimakawa wajen gina ƙarfin jiki na sama ba amma yana inganta daidaituwa, daidaitawa, da haɓakawa, yana mai da shi zaɓi mai ban sha'awa ga waɗanda ke neman cikakkiyar lafiyar jiki.

Yanayinta: tsammanin nuni a nuni Waje Kick Kick Push-Up

  • Rage jikin ku zuwa ƙasa kamar yadda za ku yi a cikin daidaitaccen turawa, kiyaye gwiwar gwiwar ku kusa da jikin ku da kuma ainihin ku.
  • Yayin da kake turawa zuwa matsayi na farawa, ɗaga ƙafar damanka kuma ka fitar da shi zuwa gefe, ƙoƙarin samun ƙafarka a kusa da hannun damanka kamar yadda zai yiwu.
  • Koma ƙafar dama zuwa wurin farawa, sa'an nan kuma maimaita bugun sama da gefe tare da ƙafar hagu.
  • Ci gaba da canza ƙafafu don adadin da ake so na maimaitawa, kiyaye tsayin daka da kiyaye jikinka a madaidaiciyar layi a duk lokacin motsa jiki.

Lajin Don yi Waje Kick Kick Push-Up

  • Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Ƙafar ƙafa da turawa ya kamata a yi ta hanyar sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma yana ƙara haɓaka tsoka, yana sa aikin ya fi tasiri.
  • Numfashi Mai Kyau: Numfashi yayin da kake runtse jikinka da numfashi yayin da kake turawa sama da fitar da ƙafarka. Numfashin da ya dace yana taimakawa kula da ƙwanƙwasa, yana tabbatar da isasshen iskar oxygen zuwa tsokoki, kuma zai iya taimaka muku yin motsa jiki na tsawon lokaci.
  • Kada ku wuce gona da iri: Lokacin korar ƙafar ku, guje wa wuce gona da iri. Wannan na iya sanya damuwa mara amfani akan haɗin gwiwar hip ɗin ku

Waje Kick Kick Push-Up Tambayoyin Masu Nuna

Shi beginners za su iya Waje Kick Kick Push-Up?

Ee, masu farawa zasu iya yin motsa jiki na waje na Kick Push-Up, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfi da daidaito. Idan kun kasance mafari, fara da ainihin turawa kuma a hankali ku haɗa ƙarin ci-gaba irin su Ƙafar Ƙafa ta Waje yayin da ƙarfin ku ya inganta. Koyaushe tuna don kiyaye tsari mai kyau don guje wa raunin da ya faru. Idan kun ga yana da wahala sosai, yi la'akari da tuntuɓar ƙwararrun ƙwararru don samar da gyare-gyare da jagorance ku ta hanyar motsa jiki.

Me ya sa ya wuce ga Waje Kick Kick Push-Up?

  • Spiderman Outside Leg Kick Push-Up: A cikin wannan bambance-bambancen, yayin da kuke runtse jikin ku don turawa, kuna kawo gwiwa guda ɗaya zuwa gwiwar gwiwar gefe ɗaya, kuna yin motsin hawan Spiderman, sannan kuyi bugun ƙafar waje kamar yadda kuke. tura baya sama.
  • Plyometric Waje Kafa Kick Push-Up: Wannan bambancin ya ƙunshi nau'in plyometric ko 'tsalle'. Yayin da kuke matsawa sama, kuna ɗaga hannuwanku da fashewa daga ƙasa, kuna ƙara ƙarin motsin zuciya da ƙarfin motsa jiki.
  • Ƙarƙashin Ƙafar Ƙafar Ƙafar Turawa: Don wannan bambancin, sanya ƙafafunku a kan wani wuri mai tsayi kamar benci ko mataki. Wannan yana canza kusurwar turawa, yana mai da hankali kan kirji na sama

Me suna da abin da ya sanya ɗaukehawa ga Waje Kick Kick Push-Up?

  • Plank: Wannan motsa jiki yana haɓaka fa'idodin Waje Kick Push-Ups ta hanyar mai da hankali kan ainihin kwanciyar hankali da ƙarfi, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin motsi da bugun ƙafa.
  • Squats: Squats suna cika Wajen Kafa Kick Push-Ups yayin da suke kai hari ga ƙananan jiki, musamman glutes da cinyoyinsu, waɗanda kuma suke aiki yayin ɓangaren bugun ƙafar ƙafa na turawa, don haka haɓaka ƙarfin jiki gaba ɗaya da daidaito.

Karin kalmar raɓuwa ga Waje Kick Kick Push-Up

  • Motsa jiki don hips
  • Waje Kick Kick Push-Up motsa jiki
  • Hip niyya motsa jiki nauyi
  • Kafa Kick Push-Up na yau da kullun
  • Ƙarfafa hip ɗin nauyi
  • Motsa jiki don kwatangwalo
  • Babu kayan aiki hip motsa jiki
  • Harba kafa mai nauyin jiki
  • Aikin motsa jiki mai maida hankali kan hip
  • Waje motsa jiki na kafa don hips