- Ƙungiyar tsoka: latissimus dorsi
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, kafadu, tsakiyar baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Masu kwatancen kebul
- Matakan wahala: Matsakaici
Cross-thrust blocks - dabarun motsa jiki:
- A zaune ko a tsaye, ɗauki na'urar kwaikwayo ta igiya ta hannu kamar yadda aka nuna a cikin adadi. Hannu suna nuna sama. Wannan zai zama matsayin ku na farko.
- Tsayar da gangar jikin a tsaye, runtse hannayen ƙasa. Matsanancin matsayi - makamai da aka lankwasa a gwiwar hannu, hannaye a matakin layin kafada. Lokacin da kuke yin wannan motsi, ku tuna da goga yana jujjuyawa da 90°.
- Sannu a hankali komawa wurin farawa.
Bidiyo motsa jiki:
motsa jiki don motsa jiki na baya don shinge na sama
- Ƙungiyar tsoka: latissimus dorsi
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, kafadu, tsakiyar baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Masu kwatancen kebul
- Matakan wahala: Matsakaici