- Musungiyar Muscle: Biceps
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici
Mikewa brachialis - dabarun motsa jiki:
- Kwanta a gefen dama don sashin hannu daga gwiwar hannu zuwa kafaɗa ya juya kan shaft. Gwada gwadawa wannan ɓangaren hannu tare da jiki, kamar yadda aka nuna a cikin adadi. Sashin waje na bicep ya danna kan abin nadi.
- Aga ƙugu, dogaro da hannu da ƙafa kawai. Riƙe wannan matsayi na 10-30 sakan, sa'annan juya zuwa wani gefe, maimaita shimfiɗa.
mikewa da atisaye don motsa jiki na biceps
- Musungiyar Muscle: Biceps
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici