- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Cinya, Gindi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Mafari
Motsa jiki "Barka da safiya" tare da madaidaiciyar ƙafa - darussan fasaha:
- Don dalilai na tsaro ya kamata ku yi wannan motsa jiki ta yin amfani da rake don squats. Sanya fretboard akan mashaya don squats a matakin kafada.
- Sanya tambarin a bayan kafadu, kamar an yi squats. Rike baya baya baya baya, kafada tare, gwiwoyi sun dan lankwasa.
- Ɗauki mataki baya daga kan tebur. Sanya ƙafafunku nisa kafada baya. Kai ya daga. Wannan zai zama matsayin ku na farko.
- Akan numfashi motsa ƙashin ƙugu baya, lanƙwasa a kugu. Yi motsi yayin da na sama ba zai kusan zama daidai da bene ba. Baya arched, kashin baya tsaye.
- A kan exhale a mike, komawa zuwa wurin farawa.
- Kammala adadin da ake buƙata na maimaitawa.
Tsanaki: guje wa wannan motsa jiki idan kuna da matsalolin baya ko ƙananan baya. Yi la'akari a hankali cewa baya an rufa masa baya a duk lokacin motsa jiki, in ba haka ba za ku iya cutar da bayanku. Idan kuna da shakku game da nauyin da aka zaɓa, yana da kyau a ɗauki ƙasa da nauyin nauyi.
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
- Musclesarin tsokoki: Cinya, Gindi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Mafari