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Kupachika Pike

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhapho, Adductor Longus, Iliopsoas, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Kupachika Pike

The Hanging Pike ndi masewera olimbitsa thupi ovuta omwe amayang'ana kwambiri minofu ya m'mimba, kulimbitsa mphamvu, kukhazikika, komanso kusinthasintha. Ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa maphunziro awo oyambira. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo luso lawo lamasewera, kulimbikitsa kaimidwe kabwino, komanso kukwaniritsa malo odziwika bwino a m'mimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupachika Pike

  • Pamene miyendo yanu ikuwongoka, ikwezani pang'onopang'ono patsogolo panu mpaka ikufanana ndi nthaka.
  • Pitirizani kukweza miyendo yanu ku bar mpaka thupi lanu lipanga mawonekedwe ozondoka a 'V'.
  • Gwirani malowa kwa kamphindi, ndiyeno muchepetse miyendo yanu pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti pachimake chanu chikhale chotanganidwa komanso mayendedwe anu akuwongoleredwa munthawi yonseyi.

Izinto zokwenza Kupachika Pike

  • ** Sungani Fomu Yoyenera **: Mukamapanga Pike Yopachika, ndikofunikira kusunga mawonekedwe olondola. Miyendo yanu iyenera kukhala yowongoka ndikukwera mpaka madigiri 90, ndipo thupi lanu liyenera kupanga mawonekedwe a 'V' pamwamba pa kayendetsedwe kake. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze miyendo yanu chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • **Yang'anani pa Core Yanu **: The Hanging Pike ndizofunikira kwambiri zolimbitsa thupi, choncho onetsetsani kuti mukuchita masewera olimbitsa thupi. Pewani kulakwitsa kofala kogwiritsa ntchito ma flexer m'chiuno kapena mapewa kuti mukweze miyendo yanu. M'malo mwake, yang'anani abs anu akukweza miyendo yanu mmwamba.
  • **Mayendedwe Oyendetsedwa

Kupachika Pike Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupachika Pike?

Zochita zolimbitsa thupi za Hanging Pike ndizotsogola kwambiri ndipo zimafunikira mphamvu zambiri zam'mwamba, mphamvu zapakati, komanso kusinthasintha. Zitha kukhala zovuta kwa oyamba kumene kuchita izi. Komabe, oyamba kumene amatha kuchitapo kanthu poyambira ndi masewera olimbitsa thupi osavuta monga kupachika mawondo, kukweza mwendo, ndikuwonjezera pang'onopang'ono zovuta pamene mphamvu ndi kulimbitsa thupi kwawo kukukula. Nthawi zonse timalimbikitsa kukhala ndi mawonekedwe oyenera komanso njira zopewera kuvulala, kotero zitha kukhala zopindulitsa kwa oyamba kumene kupeza chitsogozo kuchokera kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupachika Pike?

  • The Hanging Knee Kukweza ndikusintha kosavuta komwe mumangokweza mawondo anu mpaka m'chiuno.
  • Windshield Wiper ndikusintha kotsogola komwe mumakweza miyendo yanu ngati Pike Yopachika ndikuyitembenuza uku ndi uku.
  • The Hanging Leg Raise ndi kusiyana kwina komwe mumapangitsa kuti miyendo yanu ikhale yowongoka ndikuikweza mpaka m'chiuno.
  • The Hanging Scissor Kick ndikusintha kosinthika komwe mumakweza mwendo uliwonse mmwamba moyenda ngati sikisi.

Izinto zokufunda ezishisa ezivumelekile Kupachika Pike?

  • Kuchita masewera olimbitsa thupi kumathandiziranso Pike Yopachika pamene imagwira ntchito pazitsulo za m'chiuno ndi m'mimba, kuonjezera mphamvu zawo ndi kupirira, zomwe ndizofunikira pakuyenda m'mwamba mu Pike ya Hanging.
  • Zochita zolimbitsa thupi za Plank ndizochita zolimbitsa thupi zina, chifukwa zimathandizira kuti pakhale mphamvu yayikulu komanso kukhazikika, kuwongolera kuwongolera ndi kupirira kwa thupi panthawi ya Hanging Pike.

Amaxabiso angamahlekwane kanye Kupachika Pike

  • Kuchita masewera olimbitsa thupi a Pike
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi a Pike
  • Zochita zolunjika m'chiuno
  • Bodyweight Hanging Pike
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi a Pike m'chiuno
  • Zochita zolimbitsa thupi m'chiuno
  • Kupachika Pike kwa toning m'chiuno
  • Kulimbitsa koyambira ndi Hanging Pike