- Ungiyar Muscle: ƙananan baya
- Musclesarin tsokoki: Calves, Glutes
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Fitball
- Matakan wahala: Mafari
Miƙawa tare da ƙwallon ƙafa - ƙwarewar fasaha:
- Zauna a ƙasa.
- Sanya ƙwallon ƙafa tsakanin ƙafafun da ke tazara.
- Sanya hannunka kusa da kwallon kamar yadda aka nuna a cikin adadi. Etafafu suna karko a ƙasa, gwiwoyi a layi ɗaya da ƙafafunku. Zaga baya, yana miƙa tsokoki.
mikewa da motsa jiki na kasan baya fitball
- Ungiyar Muscle: ƙananan baya
- Musclesarin tsokoki: Calves, Glutes
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Fitball
- Matakan wahala: Mafari