- Musungiyar Muscle: Calves
- Musclesarin tsokoki: Hip
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Ƙwallon maraƙi yayin da yake tsaye, dabarar yin motsa jiki:
- Sanya diddigen ƙafar dama akan mataki (a kan tsayawar). Daidaita gwiwa, karkata gaba kuma ka kama yatsan ƙafar da hannun dama, kamar yadda aka nuna a cikin adadi. Ƙwaƙwalwar hagu ta ɗan lanƙwasa, baya madaidaiciya.
- Matsar da nauyin ku zuwa ƙafar hagu kuma ku huta da cinya tare da hannun hagu.
- Ja yatsan ƙafar dama har sai kun ji tashin hankali a cikin tsokoki na maraƙi. Canja ƙafafu.
motsa jiki na motsa jiki don kafafu motsa jiki don maraƙi
- Musungiyar Muscle: Calves
- Musclesarin tsokoki: Hip
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari