- Musungiyar Muscle: Calves
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Mafari
Jaki yana ɗagawa tare da ƙwanƙwasa zaune - dabarun fasaha:
- Sanya tsayawar a nesa na 25-30 cm daga benci.
- Zauna a kan benci kuma sanya safa akan shimfiɗar jariri kamar yadda aka nuna a cikin adadi.
- Tare da taimakon abokin tarayya sanya sandar a kan babba na cinya, kimanin 10 cm sama da gwiwa kuma kulle shi. Wannan zai zama matsayin ku na farko.
- A kan exhale, ɗaga dugadugan ku kamar yadda zai yiwu, yana takura tsokoki na maraƙi.
- Bayan ɗan ɗan dakata, komawa a hankali zuwa wurin farawa. Tukwici: don iyakar tasiri, taƙa marukanku gwargwadon iyawa.
- Kammala adadin da ake buƙata na maimaitawa.
Bambance-bambance: Hakanan zaka iya amfani da injin Smith ko mai horo don tsokar gastrocnemius don wannan darasi. Ko amfani da dumbbells maimakon barbells.
Bidiyo motsa jiki:
kafa yana motsa jikin maraƙi tare da barbell
- Musungiyar Muscle: Calves
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Mafari