- Ungiyar Muscle: Hip
- Musclesarin tsokoki: Calves
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari
Mikewa hamstring zaune a kasa - dabarun dabara:
- Zauna a kan abin motsa jiki Mat, mika ƙafar dama gaba a gabansa. Lanƙwasa ƙafar hagu don ƙafar zuwa cinyar ciki na ƙafar dama, kamar yadda aka nuna a cikin adadi.
- Jingina gaba, haɗa ƙafar ƙafar da aka miƙe har sai kun ji shimfiɗar tsokoki a baya na cinya. Riƙe wannan matsayi na tsawon daƙiƙa 15, sannan maimaita shimfiɗa tare da ɗayan ƙafa.
motsa jiki na mikewa don kafafu motsa jiki na cinya
- Ungiyar Muscle: Hip
- Musclesarin tsokoki: Calves
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Mafari