- Ungiyar Muscle: Hip
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Mafari
Mikewa tsokoki na maraƙi da baya na cinya a cikin matsayi na tsaye - dabarun fasaha:
- Jefa da madauri, riko ko igiya a ƙafa. Daidaita kafa dan kadan gaba.
- Ƙafar gaba ta tsaya tsaye, lanƙwasa tunani. Ɗaga yatsan ƙafafu, tsaye a gaba, daga ƙasa kuma ja shi zuwa gare ku.
- Yin amfani da madauri, ja safa a kanta, ƙara yawan tashin hankali, shimfiɗa tsokoki. Riƙe wannan matsayi na 10-20 seconds, sa'an nan kuma maimaita mikewa tare da daya kafa.
motsa jiki na mikewa don kafafu motsa jiki na cinya
- Ungiyar Muscle: Hip
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Mafari