- Ungiyar tsoka: Latsa
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Masu kwatancen kebul
- Matakan wahala: Mafari
Motsa jiki "man tin" shine dabarar motsa jiki:
- Haɗa daidaitaccen hannu zuwa kebul ɗin da aka zarce ta saman toshe.
- Tsaya gefe zuwa injin kuma kama hannun da hannu ɗaya, sannan ɗauki mataki daga na'urar kwaikwayo. Ya kamata a ɗaga nauyi kaɗan, kuma hannunka ya kamata ya ci gaba da layin igiya don a shimfiɗa shi sosai.
- Kafafu suna da faɗin kafaɗa.
- Kai hannunka na kyauta har zuwa tudun mun ɗauka da hannaye biyu. Hannun har yanzu suna buƙatar daidaitawa.
- A cikin motsi ɗaya ja hannun ƙasa da gefe zuwa kishiyar gwiwa, juya jikin ku. Yayin motsi, rike hannunka da baya a mike, kafafu suna dan karkatar da gwiwowin ka.
- Sannu a hankali komawa wurin farawa.
- Kammala adadin da ake buƙata na maimaitawa.
- Sa'an nan kuma canza hannaye kuma ku yi daidai da wancan gefe.
tip: ƙarfafa matsakaicin girman motsi da kuma kiyaye tsokoki na ciki a lokacin motsa jiki.
motsa jiki don abs motsa jiki don babban shinge na motsa jiki a kan kafadu
- Ungiyar tsoka: Latsa
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Masu kwatancen kebul
- Matakan wahala: Mafari