- Ungiyar Muscle: Hip
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: ƙananan baya, Forearms, Trapezoid, Buttocks
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Matsakaici
Deadasar Romaniyan da aka kashe a kan tsayayyar - atisayen fasaha
- Gauki riƙon Griffon bronirovanii (dabino yana fuskantar ƙasa a kan nisa kaɗan ƙasa da faɗin kafada). Ambato: yi amfani da madauri don kauce wa lalacewar wuyan hannu idan nauyin ya fi matsakaici. Tsaya a kan dandamali don haɓaka kewayon motsi.
- Kaɗan lanƙwasa gwiwoyinku. Baya lanƙwasa a cikin ƙananan baya, ƙashin ƙugu ciyar baya. Wannan zai zama matsayin ku na farko. Tabbatar cewa hannayen sun kasance madaidaiciya, kuma bayanka ya shanye a ƙasan baya, fitar da sandar baya. Tukwici: sarrafa motsi na sanda, ya zama mai santsi da hankali. Gyara jikinka, sannan ka rage nauyi. Kiyaye baya a bayan gabadayan aikin.
- Kammala adadin da ake buƙata na maimaitawa.
Motsa jiki don motsa jiki don atisayen cinya tare da barbell
- Ungiyar Muscle: Hip
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: ƙananan baya, Forearms, Trapezoid, Buttocks
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Matsakaici