Ramin

Plank - darussan fasaha:

1. Kwanta a ƙasa ta fuskanci ƙasa, riƙe nauyin jiki akan yatsun hannu da goshi. Dole ne maƙarƙashiya su kasance da ƙarfi a ƙarƙashin haɗin gwiwar kafada. Kafafu tare.
   
2. Tsaya jikinka a mike yayin motsa jiki muddin za ka iya. tip: Don ƙara wahala, ɗaga hannu ko ƙafa ɗaya.