Mikewa tsokoki a wurin zama
  • Ungiyar Muscle: Hip
  • Ƙarin tsokoki: Adductor, Calves
  • Nau'in motsa jiki: Mikewa
  • Kayan aiki: Babu
  • Matakan wahala: Mafari
Zama tsokar mikewa Zama tsokar mikewa

Miƙewa tsokoki a cikin wurin zama - motsa jiki na fasaha:

  1. Zauna a kasa. Kafa kafafunka a gabansa.
  2. 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

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