- Ungiyar Muscle: Hip
- Ƙarin tsokoki: Adductor, Calves
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Miƙewa tsokoki a cikin wurin zama - motsa jiki na fasaha:
- Zauna a kasa. Kafa kafafunka a gabansa.
- Hannun hannu sun miƙe a layi daya zuwa ƙasa, lanƙwasa gaba gwargwadon iko. Riƙe wannan matsayi na 10-20 seconds.
motsa jiki na mikewa don kafafu motsa jiki na cinya
- Ungiyar Muscle: Hip
- Ƙarin tsokoki: Adductor, Calves
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari