- Ƙungiyar tsoka: latissimus dorsi
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, Tsakiyar baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Tsare-tsare Bar
- Matakan wahala: Matsakaici
Pullups tare da ma'auni - motsa jiki na fasaha:
- Ƙarin taro yana ƙara bel ɗin kusa da kugu kuma haɗa ƙarin nauyin. Ɗauki sandar tare da hannaye biyu a nisa nisa kafada (matsakaicin riko) ko faɗi fiye da faɗin kafaɗa (na faɗi), dabino a gaba.
- Rataya a kan mashaya tare da mika hannu kuma ya shimfiɗa tsokoki mai faɗi, zai zama matsayin ku na asali.
- A kan exhale fara motsa su sama, har sai chin yana sama da mashaya. Mai da hankali kan motsi na ruwan wukake, a saman motsi ya kamata a kiyaye su tare, kirji ya kamata a lankwasa waje.
- Bayan ɗan ɗan dakata a saman don yin numfashi a hankali da sarrafawa komawa zuwa ainihin matsayin.
ja motsa jiki don baya
- Ƙungiyar tsoka: latissimus dorsi
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, Tsakiyar baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Tsare-tsare Bar
- Matakan wahala: Matsakaici