- Musungiyar Muscle: Calves
- Karin tsoka: Hip, baya baya
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Miƙe tsokar maraƙi a cikin wurin zama - dabarun fasaha:
- Zauna kan dakin motsa jiki Mat.
- Lanƙwasa ƙafa ɗaya a gwiwa kuma sanya ƙafar ƙasa don daidaitawa, kamar yadda aka nuna a cikin adadi.
- Miƙe ɗayan ƙafar ku, miƙe ƙafar idon.
- Yin amfani da faɗaɗa, tawul ko hannu (idan za ku iya mika hannun ku zuwa ƙafa), ja safa. Riƙe wannan matsayi na 10-20 seconds, sa'an nan kuma yi shimfiɗa tare da ɗayan kafa.
motsa jiki na motsa jiki don kafafu motsa jiki don maraƙi
- Musungiyar Muscle: Calves
- Karin tsoka: Hip, baya baya
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari