- Ungiyar Muscle: Triceps
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kirji, Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Babu
- Matakan wahala: Mafari
Tura UPS daga benci daga baya - darussan fasaha:
- Don wannan motsa jiki kuna buƙatar tallafin benci da ƙafa. Zauna a kan benci kamar yadda aka nuna a cikin adadi. Hannu sun fi layin kafada fadi. Matsayin ƙafa akan goyan baya. Wannan zai zama matsayin ku na farko.
- Rage jiki a hankali har sai an lanƙwasa hannaye a gwiwar hannu a 90°. Lokacin yin motsa jiki na gaba ya kamata koyaushe ya kasance yana fuskantar ƙasa.
- Yin amfani da triceps, ɗaga jiki a hankali zuwa matsayi na farawa.
- Don nauyi za ku iya amfani da pancake. Sanya shi a kan kwatangwalo.
Bidiyo motsa jiki:
motsa jiki na turawa don makamai yana motsa triceps
- Ungiyar Muscle: Triceps
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kirji, Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Babu
- Matakan wahala: Mafari