- Ungiyar Muscle: Quadriceps
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Mahi ago - dabarun motsa jiki:
- Dauki girmamawa akan gwiwoyi da dabino kamar yadda aka nuna a cikin adadi. Kai ya ɗaga, gwiwoyi sun durƙusa a kusurwar dama. Wannan zai zama matsayin ku na farko.
- Ja kafa ɗaya sama da baya. An miqe gwiwa da hips. Yi maimaitawa 5-10, sannan canza ƙafafu.
mikewa don motsa jiki domin motsa jiki domin quadriceps
- Ungiyar Muscle: Quadriceps
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari