- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari
Ɗaga dumbbells a gaban ku - darussan fasaha:
- Ɗauki dumbbells a hannu, tsaya madaidaiciya tare da faɗin kafaɗa na ƙafa.
- A kan exhale, a hankali ɗaga dumbbells sama da matakin kafada. Hannu ya kamata a ɗan lanƙwasa a gwiwar hannu.
- Lokacin yin motsa jiki, gwada kada kuyi amfani da tsokoki na baya. Tsaya bayanka madaidaiciya.
- Yi wannan motsa jiki ba tare da juzu'i ba da motsi kwatsam.
- A hankali rage dumbbells zuwa wurin farawa.
Bidiyo motsa jiki:
atisaye kafadu motsa jiki tare da dumbbells
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari