- Musungiyar Muscle: Calves
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici
Motsa jiki "jaki" shine dabarar motsa jiki:
- Don wannan darasi za ku buƙaci mai horo don tashi akan safa a cikin gangara. Ɗauki matsayi a cikin na'urar kwaikwayo, jingina gaba da jingina baya cikin matashin na'urar kwaikwayo.
- Sanya hannuwanku akan riguna kuma ku tsaya safa akan tsayawar. Rage diddige, safa ya kamata yayi daidai, ciki ko waje, dangane da yankin da kuke son yin aiki. Daidaita kafafunku a gwiwoyi, amma ba "kulle" haɗin gwiwa ba, yana buƙatar tsayawa dan kadan. Wannan zai zama matsayin ku na farko.
- A kan exhale, hau kan yatsun kafa gwargwadon iko. Yayin motsi na haɗin gwiwar gwiwa ya kamata su kasance a tsaye, kawai maruƙa masu aiki. Rike a saman na daƙiƙa guda.
- Akan shakar a hankali rage kanku zuwa wurin farawa.
tip: Idan ba ku kusa da na'urar kwaikwayo don wannan motsa jiki, za ku iya tambayar abokin tarayya don yin rawar nauyi, zaune a bayansa.
motsa jiki don kafafu motsa jiki don maraƙi
- Musungiyar Muscle: Calves
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici