- Ungiyar Muscle: Triceps
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kirji, Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Simulator
- Matakan wahala: Mafari
Push-UPS a cikin darussan fasaha na na'urar kwaikwayo:
- Tsaya amintacce a cikin na'urar kwaikwayo, zaɓi nauyin nauyi kuma damƙe da riƙon.
- Hannun hannu sun lanƙwasa a gwiwar hannu a kusurwoyin dama. Tsaya gwiwar hannu zuwa tarnaƙi, yayin motsa jiki, ya kamata su matsa kusa da gangar jikin.
- Matsar da triceps ɗin ku yayin da kuke fitar da numfashi, daidaita hannuwanku, yin ƙarfi zuwa ƙasa. Tukwici: kar a daidaita hannayenku gaba ɗaya, ko da a ƙarshen motsi ya kamata a ɗan lanƙwasa su a gwiwar hannu.
- A kan shakar a hankali komawa zuwa wurin farawa, murƙushe hannaye.
- Kammala adadin da ake buƙata na maimaitawa.
Bambance-bambance: zaku iya yin wannan darasi akan sanduna masu kama da juna.
atisayen motsa jiki don motsa jiki a kan sanduna masu layi ɗaya da motsa jiki na triceps
- Ungiyar Muscle: Triceps
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kirji, Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Simulator
- Matakan wahala: Mafari