- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari
Dumbbell bench press kafadu sun karkata benci - darussan fasaha:
- Zauna a kan benci na raguwa, ƙafafu suna hutawa a ƙasa. Ɗauki dumbbell a kowane hannu kuma ku ja hannun sama a gabansa. Wannan zai zama matsayin ku na farko
- Tsayawa hannaye a mike, yi dumbbells masu ɗagawa, ta amfani da haɗin gwiwar kafaɗa kawai. Lokacin motsa jiki ya kamata hannuwanku su kasance madaidaiciya.
- Dauke dumbbells yana kan exhale.
- Don yin wannan motsa jiki kuma ya dace sanda.
atisaye kafadu motsa jiki tare da dumbbells
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari