- Ungiyar Muscle: Kirji
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kafadu, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Babu
- Matsayin wahala: Ƙwararru
Push-UPS a hannu ɗaya - motsa jiki na fasaha:
- Kwanta a kasa fuskarsa. Ɗauki halin da ake ciki a mai da hankali kan yatsun kafa da hannu ɗaya. Ya kamata a sanya hannun mai aiki a ƙarƙashin kafada kuma a mika shi cikakke. Ƙafafun ya kamata su kasance madaidaiciya da faɗi dabam (fiye da yawa fiye da tura-UPS na gargajiya). Hannun kyauta yana motsawa a bayansa. Wannan zai zama matsayin tushen.
- Kasa, kusan taɓa jima'in nono.
- Sannu a hankali komawa wurin farawa.
- Komawa zuwa matsayin asali, canza hannu kuma kuyi abu ɗaya don ɗayan hannun.
motsa jiki na turawa don haɓaka nono motsa jiki don hannaye
- Ungiyar Muscle: Kirji
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kafadu, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Babu
- Matsayin wahala: Ƙwararru