- Ungiyar Muscle: Hip
- Ƙarin tsokoki: Calves, Quads, Glutes
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Matsakaici
Jumping lunges - dabarun fasaha:
- Kasance madaidaiciya. Bi tsalle a lokaci guda tare da harin, saita ƙafa ɗaya a gaba kuma ɗayan ya lanƙwasa a gwiwa, da baya, kamar yadda aka nuna a cikin adadi. Rage cinya, kalli gwiwoyi.
- Kasa, hawa sama, sake yin tsalle, canza ƙafafu. Yi maimaitawa 5-10 akan kowace kafa.
motsa jiki na mikewa don kafafu motsa jiki na cinya
- Ungiyar Muscle: Hip
- Ƙarin tsokoki: Calves, Quads, Glutes
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Matsakaici