da m riko Pullups
  • Ƙungiyar tsoka: latissimus dorsi
  • Nau'in motsa jiki: Na asali
  • Ƙarin tsokoki: Biceps, kafadu, tsakiyar baya
  • Nau'in motsa jiki: Powerarfi
  • Kayan aiki: Tsare-tsare Bar
  • Matakan wahala: Matsakaici
Faɗin riƙon jan-ups Faɗin riƙon jan-ups
Faɗin riƙon jan-ups Faɗin riƙon jan-ups

Pullups fadi riko - dabara da motsa jiki:

  1. Ɗauki madaidaicin sandar kwance mai faɗin riko kuma rataya a kan cikakkun hannaye. Wannan zai zama matsayin ku na farawa.
  2. Babu motsin kwatsam da ke jan jikinka sama ta hanyar lanƙwasa gwiwar gwiwarka da kawo ruwan kafada tare. Kar a yi lilo ko amfani da motsi don kammala motsi. Gwada ɗaga haƙar a sama da mashin giciye.
  3. Tsaya na daƙiƙa ɗaya a saman, sannan a hankali ƙasa zuwa wurin farawa.
ja da motsa jiki don motsa jiki na baya akan sandar kwance
  • Ƙungiyar tsoka: latissimus dorsi
  • Nau'in motsa jiki: Na asali
  • Ƙarin tsokoki: Biceps, kafadu, tsakiyar baya
  • Nau'in motsa jiki: Powerarfi
  • Kayan aiki: Tsare-tsare Bar
  • Matakan wahala: Matsakaici

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