- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici
Ɗaga ma'aunin nauyi da hannu ɗaya - motsa jiki na fasaha:
- Sanya kettlebell a gabanka. Dan karkatar da gwiwowin ku, matsar da ƙashin ƙugu a baya. Mayar da gaba, lankwasawa a kugu. Wannan zai zama matsayin ku na farko.
- Ɗauki kettlebell da hannu sannan a ja shi sama zuwa cikinta, kawo kafadar ciki da lanƙwasa gwiwar hannu. Tsaya bayanka madaidaiciya.
- Rage dumbbell ƙasa kuma maimaita.
motsa jiki don motsa jiki na baya tare da nauyi
- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici