Fasa hannuwa daya akan triceps akan karamar sashi

Ƙarƙashin hannu ɗaya a kan triceps a kan ƙananan shinge shine fasaha na motsa jiki:

1. Don wannan motsa jiki, yi amfani da abin da aka haɗe zuwa kebul, ƙananan toshe. Kamo hannunka da hannun hagu. Bar injin ɗin, riƙe da hannu a madaidaiciyar hannu kamar yadda aka nuna a cikin adadi. Idan ya cancanta, taimaki kanka da ɗayan hannun, don ɗaga hannun kai tsaye sama da kai. Ya kamata tafin hannun mai aiki yana fuskantar gaba. Sashin hannu daga kafada zuwa gwiwar hannu yakamata ya kasance daidai da kasa. Hannun dama (kyauta) saka a gwiwar gwiwar hagu don kula da hannayen masu aiki a hutawa. Wannan zai zama matsayin ku na farko.
2. Sashe na hannu daga kafada zuwa gwiwar hannu yakamata ya kasance kusa da kai kuma daidai gwargwado zuwa kasa. Hannun hannu yana nuna jiki. A kan shaƙar rage hannunka a cikin madaidaicin madauwari don kai. Ci gaba har sai hannun gaba ya taɓa bicep. Alamomi: wani ɓangare na hannu daga kafada zuwa gwiwar hannu ya kasance a tsaye, motsi na gaba ne kawai.
3. A kan exhale, mayar da hannun zuwa wurin farawa, daidaita gwiwar gwiwar hannu, Kwangilar triceps.
4. Kammala adadin da ake buƙata na maimaitawa.
5. Canja hannu kuma maimaita motsa jiki.

Bambance-bambance: Hakanan zaka iya yin wannan motsa jiki ta amfani da igiya.