- Ungiyar Muscle: Quadriceps
- Ƙarin tsokoki: Thighs, Biceps, Calves, ƙananan baya, tsakiyar baya, Glutes
- Nau'in motsa jiki: Cardio
- Kayan aiki: Simulator
- Matakan wahala: Matsakaici
Yin tuƙi - motsa jiki na fasaha:
- Zauna a cikin injin tuƙi. Tabbatar cewa an kafa gindin kafa cikin kwanciyar hankali. Zaɓi shirin da ake so. Zauna a mik'e ka karkata gaba, lankwashewa a kugu.
- Akwai matakai uku na kisa na bugun jini. Na farko: ka karkata gaba. Gwiwoyi sun durƙusa a ƙarƙashin ƙirji. Jikin sama ya karkata gaba, baya madaidaiciya. Na biyu: kuna danna kan ƙafar ƙafa da ƙafar dama, yayin yin bugun jini tare da hannayenku zuwa ciki, tare da kawo ruwan kafada tare. Kada ku takura baya, fara aiki tsokoki na kafafu da kwatangwalo. Na uku: tanƙwara gwiwoyi, da fatan za a gabatar da jiki gaba don yin bugun jini mai zuwa.
motsa jiki don kafafu motsa jiki don quadriceps
- Ungiyar Muscle: Quadriceps
- Ƙarin tsokoki: Thighs, Biceps, Calves, ƙananan baya, tsakiyar baya, Glutes
- Nau'in motsa jiki: Cardio
- Kayan aiki: Simulator
- Matakan wahala: Matsakaici