Pike Kankhani mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Pike Kankhani mmwamba

Pike Push Up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri mapewa, pachifuwa, ndi kumtunda kumbuyo, kumapereka masewera olimbitsa thupi kwambiri kuposa kukankha nthawi zonse. Ndioyenera kwa anthu omwe ali pamlingo wapakati wolimbitsa thupi omwe akufuna kuwonjezera mphamvu zawo, kusinthasintha, komanso kutanthauzira kwa minofu. Wina angafune kutero chifukwa sikuti zimangowonjezera mphamvu zathupi komanso zimathandizira kukhazikika komanso kukhazikika, osafunikira zida zilizonse zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pike Kankhani mmwamba

• Kwezani m'chiuno ndikukankhira thupi lanu pamalo otsika agalu a yoga, pomwe thupi lanu limapanga mawonekedwe opindika "V", mutu wanu uli pakati pa mapewa anu.
• Tsitsani thupi lanu lakumtunda pansi poweramitsa zigongono zanu, mutu wanu pansi ndi m'chiuno mwako, mpaka mutu wanu utatsala pang'ono kukhudza pansi.
• Kanikizani thupi lanu mmbuyo pamalo oyamba, kukulitsa zigono zanu ndikugwiritsa ntchito mapewa anu ndi mphamvu zakumtunda kwa thupi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Pike Kankhani mmwamba

• **Pewani Hyperextension**: Cholakwika chofala ndikuwonjezera zigongono pokankhira m'mwamba. Izi zingayambitse kupsinjika kapena kuvulala. Onetsetsani kuti muzipinda pang'ono m'zigongono zanu ngakhale pamwamba pa kayendetsedwe kake.
• **Malo Amutu**: Onetsetsani kuti mutu wanu ulibe ndale panthawi yochita masewera olimbitsa thupi. Pewani kukamitsa khosi lanu poyang'ana kutsogolo kapena kulowetsa chibwano chanu pachifuwa chanu. M'malo mwake, yang'anani pang'ono patsogolo pa manja anu pansi.
• **Kuyenda Koyendetsedwa**: Ndikofunikira kuchita rep iliyonse ndikuwongolera, kutsitsa

Pike Kankhani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pike Kankhani mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Pike Push Up, koma zitha kukhala zovuta chifukwa zimafuna mphamvu zambiri zakumtunda, makamaka m'mapewa ndi manja. Ndikofunikira kuti muyambe ndi zoyambira zoyambira ndikupita patsogolo pang'onopang'ono kupita kumitundu yapamwamba kwambiri ngati Pike Push Up. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti musavulale. Ngati ndinu oyamba, mungafune kulingalira kuchita izi motsogozedwa ndi mphunzitsi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pike Kankhani mmwamba?

• Pike Push-Up ya mwendo umodzi: Kusintha uku kumafuna kuti mukweze mwendo umodzi pansi pamene mukukankha, ndikutsutsa mphamvu zanu ndi mphamvu zanu.
• Wide-Hand Pike Push-Up: Pakusinthika uku, manja anu amayikidwa mokulirapo kuposa m'lifupi mwamapewa, zomwe zimaloza pachifuwa ndi mapewa anu mokulirapo.
• Close-Hand Pike Push-Up: Kusiyanaku kumaphatikizapo kuyika manja anu moyandikana, zomwe zimawonjezera chidwi pa triceps ndi mapewa anu.
• Pike Push-Up yokhala ndi Slider: Pakusintha uku, mufunika ma slider kapena matawulo. Ikani mapazi anu pa zotsetsereka ndikusunthira mmbuyo ndi mtsogolo pamene mukukankhira mmwamba, ndikuwonjezera zovuta pachimake ndi kumtunda kwanu.

Izinto zokufunda ezishisa ezivumelekile Pike Kankhani mmwamba?

• Kuchepetsa Push-ups: Kuchepetsa Kukankhira kumayang'ana magulu a minofu omwewo monga Pike Push-ups (mapewa, chifuwa, ndi triceps), koma ndi mbali yosiyana ya kupanikizika, kupereka ndondomeko yophunzitsira mphamvu ya minofu imeneyi.
• Dumbbell Shoulder Press: Zochitazi zimayang'ana pa gulu lofanana la minofu monga Pike Push-ups, mapewa, komanso amaphatikiza triceps ndi kumtunda kumbuyo, motero amathandizira Pike Push-up polimbitsa mphamvu ndi kukhazikika m'madera awa.