- Musungiyar Muscle: Gindi
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Mikewa tsokoki na gluteal a cikin matsayi mai sauƙi - motsa jiki na fasaha:
- Kwance a kasa. Kunna gwiwoyinku, ƙafafu suna kan ƙasa.
- Sanya idon ƙafar dama akan gwiwa na hagu kamar yadda aka nuna a cikin adadi.
- Sanya hannunka kusa da cinya ko gwiwa na kafar hagu kuma ka ja kafafu biyu zuwa kirjinka. Shakata wuyan ku da kafadu. Riƙe wannan matsayi na 10-20 seconds, sa'an nan kuma maimaita mikewa tare da daya kafa.
mikewa motsa jiki don gindi
- Musungiyar Muscle: Gindi
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari