- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Karin tsoka: Tsakiyar baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari
Madadin ɗaga dumbbells a gaban ku - motsa jiki na fasaha:
- Ɗauki dumbbells a hannu kamar yadda aka nuna a cikin adadi, tashi tsaye.
- Tsayawa jiki a tsaye a tsaye, akan exhale, ɗaga dumbbell da hannu ɗaya. Matsanancin matsayi hannun daidai da bene. Lokacin da hannun motsa jiki na iya ɗan lankwasa a gwiwar hannu. Riƙe dumbbell ta 1-2 seconds.
- A hankali ƙasan hannu zuwa wurin farawa.
- Ana yin motsa jiki da hannaye biyu a madadin.
Bidiyo motsa jiki:
atisaye kafadu motsa jiki tare da dumbbells
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Karin tsoka: Tsakiyar baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari