- Ƙungiyar tsoka: latissimus dorsi
- Nau'in motsa jiki: Na asali
- Ƙarin tsoka: Biceps, Forearms
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Tsare-tsare Bar
- Matakan wahala: Matsakaici
Pullups tsaka tsaki - motsa jiki na fasaha:
- Ɗauki madaidaicin sanduna a kwance kuma rataye a kan madaidaiciyar hannaye. Ana iya tanƙwara ƙafafu a gwiwoyi kuma a ketare. Wannan zai zama matsayin ku na farawa.
- A hankali, lanƙwasa gwiwar hannu, ja jikin ku sama. Kar a yi lilo ko amfani da kuzari don kammala motsi. A cikin matsanancin matsayi ƙwanƙwasa ya kamata ya kasance sama da matakin dabino.
- Dakata kadan a saman kuma saukowa zuwa wurin farawa.
ja motsa jiki don baya
- Ƙungiyar tsoka: latissimus dorsi
- Nau'in motsa jiki: Na asali
- Ƙarin tsoka: Biceps, Forearms
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Tsare-tsare Bar
- Matakan wahala: Matsakaici