- Ungiyar Muscle: Hip
- Musclesarin tsokoki: Calves
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici
Mikewa daga tsokar maraki da bayan cinya a zaune a kasa - dabarun motsa jiki:
- Jefa mai faɗaɗawa, bel ko igiya a ƙafa. Zauna a kan Matin motsa jiki, yana miƙe ƙafafu biyu a gabanka. Wannan zai zama matsayin ku na farko.
- Jingina gaba kadan, ja bel, ja yatsan ƙafa a kanta. Riƙe wannan matsayin na sakan 10-20, sa'annan sake maimaitawa tare da ɗayan kafa.
mikewa na motsa jiki na atisayen kafafuwa don cinyar cinya
- Ungiyar Muscle: Hip
- Musclesarin tsokoki: Calves
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Matsakaici