- Ungiyar Muscle: Quadriceps
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Mafari
Miƙewa quadriceps ta amfani da dandamali - darussan fasaha:
- Kasance 60-90 cm a gaban benci ko dandamali tare da bayansa zuwa gare ta.
- Ɗaga kafa ɗaya baya, lanƙwasa shi a gwiwa. Sanya yatsan yatsa zuwa benci ko dandamali.
- Ya kamata gwiwoyi na kafa na biyu ya zama dan kadan kadan, tabbatar da cewa bai ci gaba ba, a bayan layin kafar. Canja ƙafafu.
mikewa don motsa jiki domin motsa jiki domin quadriceps
- Ungiyar Muscle: Quadriceps
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Sauran
- Matakan wahala: Mafari