Pike Push up

Bölge

Göğüs

Hedef kas

Göğüs (üst)

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Yan omuz, Serratus, Ön omuz, Triceps

Pike Push up nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   The Pike Push Up is an upper body exercise that primarily targets the shoulders, chest, and upper back, offering a higher intensity workout than regular push ups. It's suitable for individuals at an intermediate fitness level who are looking to enhance their strength, flexibility, and muscle definition. Someone would want to do it because it not only improves physical strength but also enhances core stability and balance, without requiring any gym equipment.

2. 2

   Lift your hips and push your body back into a downward dog yoga position, where your body forms an inverted V shape, with your head between your shoulders.

3. 3

   Lower your upper body towards the ground by bending your elbows, keeping your head down and your hips high, until your head nearly touches the floor.

4. 4

   Push your body back up to the starting position, extending your elbows and using your shoulders and upper body strength.

5. 5

   Repeat the exercise for your desired number of repetitions, ensuring to maintain the correct form throughout.

6. 6

   İpucu: Avoid Hyperextension: A common mistake is to hyperextend the elbows when pushing back up. This can lead to strain or injury. Make sure to keep a slight bend in your elbows even at the top of the movement.

7. 7

   İpucu: Head Position: Make sure your head is in a neutral position during the exercise. Avoid straining your neck by looking forward or tucking your chin into your chest. Instead, focus your gaze slightly ahead of your hands on the floor.

8. 8

   İpucu: Controlled Movement: It's essential to perform each rep with control, lowering