- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Mafari
Mikewa ƙananan baya - motsa jiki na fasaha:
- Zauna a kasa. Saka matashin a ƙarƙashin ƙananan baya. Ninka hannunka a kan kirjinka, tsunkule ruwan kafada. Wannan zai zama matsayin ku na farko.
- Tada kwatangwalo, motsa nauyi a kan abin nadi, kamar yadda aka nuna a cikin adadi. Juya kowane gefe a madadin, matsar da nauyi hagu da dama, kamar yadda aka nuna a cikin adadi. A ƙarshen kowane jinkirin juyi na 10-30 seconds.
motsa jiki na motsa jiki don motsa jiki na baya
- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Mafari