- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici
Sragi tare da dumbbells akan benci mai karkata - darussan fasaha:
- Kwanta fuska a kan benci mai karkata, rike da dumbbell a kowane hannu. An mika makamai gaba daya zuwa kasa, kamar yadda aka nuna a cikin adadi. Dabino suna fuskantar juna. Wannan zai zama matsayin ku na farko.
- A kan exhale, kawo ruwan kafada tare kuma riƙe wannan matsayi na ƴan daƙiƙa.
- A kan inhale komawa zuwa wurin farawa.
- Kammala adadin da ake buƙata na maimaitawa.
motsa jiki don motsa jiki na baya tare da dumbbells
- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici