- Ƙungiyar tsoka: wuya
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici
Tadawa diski, kwance tare da kai sama a kan benci - motsa jiki na fasaha:
- Kwanta kan ku a kan benci. Ƙarshen benci, zai bayyana akan layi na ruwan wukake wajibi ne don tabbatar da iyakar tasiri na motsa jiki.
- Dole ne tuƙi ya kasance a goshinsa, riƙe hannayensa. Muna ba da shawarar ku fara motsa jiki tare da diski mai nauyin kilogiram 2.5 kuma ƙara nauyi yayin da kuke ƙarfafa tsokoki na wuyansa.
- A kan numfashin saukar da kai ƙasa.
- A kan exhale, ɗaga kan ku sama kadan sama da matsakaicin matsayi.
- Yi wannan motsa jiki a hankali, ba tare da motsi ba kwatsam.
motsa jiki ga wuyansa
- Ƙungiyar tsoka: wuya
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici