- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Hips, Quads, Buttocks
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matsayin wahala: Ƙwararru
Jerk the weights - dabarun motsa jiki:
- Tsaya madaidaiciya tare da faɗin ƙafafu fiye da layin kafada. Dauki dumbbells a hannu. Hannu ya kamata a sassauta.
- Ku kawo ma'auni don ƙafafu, don ba da matsakaicin hanzari da jinkiri ba tare da lanƙwasa gwiwar hannu ba, ɗaga su a kan ku.
- Sanya hannuwanku ƙasa kuma lanƙwasa su ɗaukar nauyi don ƙafafu.
- Maimaita motsa jiki.
motsa jiki bada ada tare da nauyi
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Hips, Quads, Buttocks
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matsayin wahala: Ƙwararru