- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Quadriceps, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici
Ja da tura ma'aunin nauyi da hannu ɗaya - darasi na fasaha:
- Sanya kettlebell a ƙasa, nisan ƙafafu da ɗan faɗi fiye da faɗin kafada baya.
- Tankawa ƙasa ka kama kettlebell da hannunka. Ɗauki nauyin kan ƙafar don ba da iyakar hanzarin hanzari kuma ɗaga ta akan kafada.
- Sa'an nan kuma nan da nan yi dumbbells tura daga kafada. Don sauƙin turawa, ɗan zauna.
- Tashi yayi tare da mik'e hannu ya mik'e sama dashi.
- Don motsa jiki mai mahimmanci, yana da mahimmanci don zaɓar nauyin aikin daidai.
motsa jiki bada ada tare da nauyi
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Quadriceps, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici