- Ƙungiyar tsoka: Adductor
- Musclesarin tsokoki: Hip
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Mikewa tsokoki na cinya gefen cinya - darussan fasaha:
- Ka kwanta a gefenka na dama. Dan karkatar da gwiwa a gabansa don daidaitawa.
- Tallafa kan kai da hannun dama ko sanya kansa a kafada na. Ɗaga ƙafar hagunka kuma ka kama gwiwa (sauƙi) ko ƙafa (mafi wuya).
- Ja gwiwa zuwa kafadarka ta hagu, a lokaci guda ja kan safa ƙafa zuwa ƙasa. Don ƙarfafa tsokoki, matsakaicin daidaita ƙafar ku. Kwanta a daya gefen kuma maimaita mikewa.
motsa jiki na mikewa don kafafu motsa jiki na cinya
- Ƙungiyar tsoka: Adductor
- Musclesarin tsokoki: Hip
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari