- 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
Pullups fadi riko - dabara da motsa jiki:
- Ɗauki madaidaicin sandar kwance mai faɗin riko kuma rataya a kan cikakkun hannaye. Wannan zai zama matsayin ku na farawa.
- 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.
- 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