lankwasa ƙafafu akan ƙwallon motsa jiki

Lankwasawa ƙafafu a kan fitball - motsa jiki na fasaha:

1. Kwanta a ƙasa a bayanka, madaidaiciya kafafu sanya a kan ƙwallon.
   
2. Sanya kwallon don idon ƙafar da aka shimfiɗa ya kasance a saman ƙwallon. Wannan shine wurin farawanku.
   
3. Ɗaga gindi daga bene, kiyaye nauyin ku a kan kafada da ƙafafu. Jiki madaidaici ne.
   
4. Lanƙwasa gwiwoyi, podkalivat kwallon tare da diddige kamar yadda kusa da buttocks.
   
5. Bayan ɗan ɗan dakata, koma wurin farawa.