Sragi fadi riko

Sragi wide grip - dabarun motsa jiki:

1. Ɗauki mashaya. Mik'e tsaye. Faɗin kafaɗa dabam dabam. Yana da matukar mahimmanci lokacin yin wannan motsa jiki, kiyaye bayan ku a mike. Hannu a wuyansa ya kamata ya kasance mai faɗi kamar yadda zai yiwu.
2. A kan exhale, ɗaga kafadu zuwa sama kuma riƙe matsayi na sama na 1 seconds. Yi ƙoƙarin isa kafadu zuwa kunnuwa.
3. A shaƙar iska a hankali rage barbell zuwa matsayin farawa.