- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Calves, Quads, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matsayin wahala: Ƙwararru
Tura da danna sandar tsaye - dabarar motsa jiki:
Matakin farfadowa:
- Dan lankwasa kwatangwalo da gwiwoyi kadan, kiyaye jikinka a mike.
- Wani kaifi mai kaifi saboda daidaitawar gwiwoyi.
- Rike jiki a mike.
- A wannan lokacin, lokacin da kafafu suka mike, yi matsi na benci sama.
- Yana da mahimmanci a fahimci cewa 50% na ƙarfin ɗagawa yana lissafin ƙarfin ƙafafu.
Matakin saukowar sanda:
- Fara saukar da barbell zuwa kafadu.
- Shakata da kwatangwalo da gwiwoyi, sannan ku ɗan zauna, don rage faɗuwar nauyi akan kafadu.
- Daidaita kwatangwalo da gwiwoyi, kuma maimaita lokacin dawo da sandar.
Numfashi:
- Fitar numfashi akan dagawa.
- Numfashi akan saukowa.
motsa jiki motsa jiki tare da barbell
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Calves, Quads, Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matsayin wahala: Ƙwararru