- Ungiyar Muscle: Quadriceps
- Ƙarin tsokoki: Masu sacewa, cinyoyi, gindi
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Banner tare da dabarar squatting na motsa jiki:
- Kasance kai tsaye, ƙafafu akan faɗin kafadu. Wannan zai zama matsayin ku na farko.
- Lankwasawa gwiwoyi da kwatangwalo don rage kanku, sanya ƙashin ƙugu a baya. Mika hannu gaba.
- Sauke gwiwoyi sprint kuma da sauri komawa wurin farawa. Maimaita squat sau 5-10.
mikewa don motsa jiki domin motsa jiki domin quadriceps
- Ungiyar Muscle: Quadriceps
- Ƙarin tsokoki: Masu sacewa, cinyoyi, gindi
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari