- Ungiyar Muscle: ƙananan baya
- Ƙarin tsokoki: Masu sacewa, Buttocks
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Mikewa a wurin zama - motsa jiki na fasaha:
- Zauna a ƙasa tare da ƙafafunku madaidaiciya gaba.
- Lanƙwasa ƙafar dama a gwiwa kuma ku jefa ta kan ƙafar hagu. Kafar hagu madaidaiciya kuma ta kwanta a kasa.
- Hannun hagu zuwa gwiwa a gefen dama, kamar yadda aka nuna a cikin adadi, hannun dama yana kan ƙasa.
- Juya dama jikin na sama, riƙe wannan matsayi na 10-20 seconds. Yi shimfiɗar da ɗayan hannun.
motsa jiki na motsa jiki don motsa jiki na baya
- Ungiyar Muscle: ƙananan baya
- Ƙarin tsokoki: Masu sacewa, Buttocks
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari