- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici
Bench press dumbbell da hannu daya - dabara motsa jiki:
- Dauki dumbbells kuma ku miƙe tsaye. Hakanan zaka iya zama akan madaidaicin benci.
- Ɗaga dumbbell ɗaya zuwa layin kafada. Hannu yana lanƙwasa a gwiwar hannu, an karkatar da gwiwar hannu daga jiki. Dabino suna fuskantar gaba. Wannan zai zama matsayin ku na farko.
- Akan exhale, ɗaga dumbbells akan kanta, tana miƙewa hannunta gaba ɗaya.
- Riƙe dumbbell a saman matsayi na daƙiƙa sannan kuma a hankali rage shi zuwa matsayi na farawa.
atisaye kafadu motsa jiki tare da dumbbells
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici