danna sandar dake tsaye saman kai

Latsa sandar da ke tsaye saman kai - motsa jiki na fasaha:

1. Ɗauki sanda a hannu. Tsayar da bayanka madaidaiciya, ɗaga barbell a sama sannan ka sauke shi a bayan kai. Hannun hannu sun lanƙwasa a gwiwar hannu kusan digiri 90.
2. Sannu a hankali ɗaga ƙwanƙwasa a kan ka, ajiye bayanka madaidaiciya da gangar jikinka a tsaye.
3. Riƙe barbell a saman matsayi na 1-2 seconds.
4. A hankali saukar da barbell a kan kafadu.
5. Don daidaitaccen aiki da aminci na wannan motsa jiki yana da mahimmanci don zaɓar madaidaicin nauyin aiki.