JM-latsa

JM-press - dabara da motsa jiki:

1. Fara motsa jiki kamar matsi mai kunkuntar ɗigon benci yana kwance akan benci. Kwanta a kan benci na kwance, rike da barbell sama da shi a cikin hannayen mik'e, gwiwar gwiwar sun nufo ciki. Maimakon ajiye hannaye daidai gwargwado zuwa ga jiki, sanya shi yadda wuya ya kasance a saman kirjin. Wannan zai zama matsayin ku na farko.
2. A kan inhale saukar da barbell ƙasa ta lankwasawa gwiwar hannu. A tsakiyar motsi za ku buƙaci motsa mashaya kaɗan kaɗan. Zai yi aiki a gare ku idan kun yi motsi da hannayen ku, matsar da su kusa da ƙafafu na ƴan inci (2-3). Alamomi: lokacin yin wannan motsi, kiyaye gwiwar gwiwar hannu.
3. A kan exhale, matse ƙwanƙwasa sama, daidaita hannaye (kamar yadda yake cikin latsa kunkuntar ɗigon riƙon kwance).
4. Mayar da sandar zuwa matsayinta na asali kuma sake fara motsa jiki.
5. Kammala adadin da ake buƙata na maimaitawa.

Bambance-bambance: Hakanan zaka iya amfani da dumbbells don wannan motsa jiki.