- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, ƙananan baya, trapezius, mafi girman tsoka na baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Mafari
Ja T-sanda da hannu ɗaya a cikin gangara - dabarar motsa jiki:
- Load da kararrawa ta Olympics da hannu ɗaya nauyin da ake so. Tabbatar cewa sauran ƙarshensa zai kasance a tsaye, sanya shi a kusurwa ko gyara wani abu daga sama.
- Mayar da gaba, lanƙwasa a kugu har sai jikinka na sama zai kusan zama daidai da ƙasa. Dan karkatar da gwiwowin ku.
- Ɗauki wuyansa tare da hannu ɗaya nan da nan a ƙarƙashin fayafai, hannun na biyu ya kwanta a gwiwa, kamar yadda aka nuna a cikin adadi. Wannan zai zama matsayin ku na farko.
- A kan exhale, cire sandar a kanta, ajiye gwiwar gwiwar kusa da ƙwanƙwasa (domin cimma iyakar inganci da kaya ga baya) har sai ƙafafun ba za su taɓa kirjin ku ba. A ƙarshen motsi, matse tsokoki na baya kuma riƙe wannan matsayi na ƴan daƙiƙa. Tukwici: guje wa motsi na akwati, ya kamata ya kasance mara motsi, kawai hannu.
- Akan shakar sannu a hankali sauke barbell zuwa wurin farawa. Tukwici: kar a bar sanda ya taɓa ƙasan fayafai. Don girman girman motsi da ya dace, yi amfani da ƙananan fayafai.
- Cika adadin da ake buƙata na maimaitawa, sannan canza hannu.
Bambance-bambance: Hakanan zaka iya yin wannan motsa jiki ta amfani da toshe ƙasan igiya.
T-bar motsa jiki don motsa jiki na baya tare da barbell
- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, ƙananan baya, trapezius, mafi girman tsoka na baya
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sanda
- Matakan wahala: Mafari