- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsoka: Buttocks
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Matsakaici
Motsa jiki "safiya" a cikin wurin zama - motsa jiki:
- Shigar da benci a cikin firam ɗin wuta. Daidaita tsayin da ake so na tsaye. Kasance ƙarƙashin wuyansa, sanya shi a kan kafadu. Haɗe kafada tare da faɗaɗa gwiwar gwiwar ku gaba
- Cire wuyansa daga raƙuman, ɗauki mataki baya ruɓaɓɓen baya a cikin ƙananan baya. Ya kamata a daga kai. Matsar da ƙashin ƙugu a baya, mai daɗa baya da kafadu, ƙasa akan benci. Wannan zai zama matsayin ku na farko.
- Juya gaba gwargwadon iyawa, kamar yadda aka nuna a cikin adadi. Ya kamata wuyansa ya kasance a tsaye a kan kafadu.
- Riƙe wannan matsayi, sa'an nan kuma mike tsaye, mayar da jiki zuwa wurin farawa.
motsa jiki don motsa jiki na baya don motsa jiki na baya tare da barbell
- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsoka: Buttocks
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Matsakaici