Kalli motsin farko, sannan ka koyi alamun da suka fi muhimmanci.
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaLaburaren Motsa Jiki Mai Mai da Hankali kan Motsi
Lokacin koyon motsa jiki, yanayin motsi yana zuwa kafin rikitacciyar ka'ida. Kalli motsa jikin, sannan ka duba tsokokin da ake nufi, muhimmin salo da kurakuran da za a guje wa.
Dabara mai dogara da shaida
Jagororin motsa jiki 257
Incline Dumbbell Press
Babban pectoralis babba · Na baya deltoids · triceps
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8–12 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Cable Fly
Pectoralis babba · Na gaba deltoids · stabilizers na sama-hannu
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
10–15 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Decline Bench Press
Pectoralis babba · Triceps · gaban deltoids
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6–10 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Push-Up
Pectoralis babba · Triceps · gaban deltoids · serratus na gaba · tsakiya
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6–12 maimaitawa × saiti 2–4
Karanta cikakken jagorar
Pec Deck Fly
Pectoralis babba · Na gaba deltoids · stabilizers na sama-hannu
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
10–15 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Two-Dumbbell Pullover
Pectoralis babba · Latissimus dorsi · serratus na gaba · na'urori masu kwantar da hannaye
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8–12 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Machine Chest Press
Pectoralis babba · Triceps · gaban deltoids
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8–12 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Dumbbell Bench Press
Pectoralis babba · Triceps · gaban deltoids
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8–12 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Diamond Push-Up
Triceps · pectoralis babba · Na gaba deltoids · serratus na gaba · tsakiya
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6–12 maimaitawa × saiti 2–4
Karanta cikakken jagorar
Incline Barbell Press
Manyan pectoralis babba · na baya deltoids · Triceps
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6–10 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Dumbbell Fly
Pectoralis babba · Na gaba deltoids · stabilizers na sama-hannu
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
10–15 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Cable Crossover
Pectoralis babba · Na gaba deltoids · serratus na gaba · gangar jikin
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
10–15 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Clap Push-Up
Pectoralis babba · triceps · Na gaba deltoids · serratus na gaba · tsakiya
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
3–5 maimaitawa × saiti 3–5
Karanta cikakken jagorar
Single-Plate Svend Press
Pectoralis babba · Na gaba deltoids · triceps · serratus na gaba
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
10–15 maimaitawa × saiti 2–3
Karanta cikakken jagorar
One-Arm Push-Up
Pectoralis babba · triceps · Na gaba deltoids · serratus na gaba · obliques · tsakiya
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
2–5 a kowane gefe maimaitawa × saiti 3–5
Karanta cikakken jagorar
Medicine Ball Push-Up
Pectoralis babba · triceps · Na gaba deltoids · serratus na gaba · tsakiya
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6–10 maimaitawa × saiti 2–4
Karanta cikakken jagorar
One-Arm Dumbbell Press
Pectoralis babba · triceps · Na gaba deltoids · obliques · scapular stabilizers
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8–12 a kowane gefe maimaitawa × saiti 2–4
Karanta cikakken jagorar
Barbell Bench Press
Pectoralis babba · Triceps · gaban deltoids
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6–10 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Barbell Squat
Quadriceps · Glutes · Hamstrings · gangar jikin stabilizers
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8–10 maimaitawa × saiti 2–3
Karanta cikakken jagorar
Ring Push-Up
Pectoralis babba, triceps · Na gaba deltoid tsoka, tsokar ciki, kafada stabilizer tsoka
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
6-10 sau maimaitawa × saiti 2-4 sets
Karanta cikakken jagorar
Stability Ball Push-Up
Pectoralis babba, triceps · Na gaba deltoid tsoka, tsokar ciki, kafada stabilizer tsoka
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
5-10 sau maimaitawa × saiti 2-4 sets
Karanta cikakken jagorar
Decline Push-Up
Pectoralis babba, triceps · Gaban deltoid, serratus na gaba, tsokoki na ciki
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
Fitowa ta 6-12 maimaitawa × saiti 2-4 sets
Karanta cikakken jagorar
Incline Push-Up
Pectoralis babba, triceps · Gaban deltoid, serratus na gaba, tsokoki na ciki
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
8-15 sau maimaitawa × saiti 2-4 sets
Karanta cikakken jagorar
Hammer Strength Chest Press
Pectoralis babba, triceps · Gaban deltoid, serratus na gaba
Bi shiri da motsi mataki-mataki.
Tsaya nan da nan idan motsin yana haifar da zafi.
Fitowa ta 8-12 maimaitawa × saiti 2-4 sets
Karanta cikakken jagorar