- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari
Ɗaga dumbbells a gaban ku akan motsa jiki na kayan aikin benci mai lebur:
- Zauna kan benci mai karkata tare da kwana na digiri 30 zuwa 60, riƙe dumbbells a kowane hannu. Kuna iya bambanta karkacewar benci.
- Ku zo da barbells har zuwa inci 10 daga kwatangwalo. Ana karkatar da dabino zuwa ƙasa. Wannan zai zama matsayin ku na farko.
- Sannu a hankali ɗaga dumbbells kaɗan sama da layin kafada. Za a iya lankwasa gwiwar hannu kaɗan. A cikin babban matsayi, riƙe dumbbells don 1-2 seconds.
- Rage hannunka zuwa wurin farawa.
- Bi shawarar adadin maimaita waɗannan ayyukan.
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