- Ungiyar Muscle: ƙananan baya
- Ƙarin tsokoki: Masu sacewa, Hips, Quads, Abs, Glutes
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Matsakaici
Mikewa tare da huhu da juyi - motsa jiki na fasaha:
- Kasance madaidaiciya. Faɗin kafaɗa dabam dabam. Wannan zai zama matsayin ku na farko.
- Bi harin baya, ɗaukar mataki baya da ƙafa ɗaya, lanƙwasa gwiwa na ƙafa na biyu. Bayan kammala huhu, juya jikinka na sama zuwa ƙafar da ke gaba.
- Bayan ɗan ɗan dakata, komawa zuwa wurin farawa kuma maimaita shimfiɗar, yin hari da ɗayan baya kuma juya ta akasin shugabanci.
motsa jiki na motsa jiki don motsa jiki na baya
- Ungiyar Muscle: ƙananan baya
- Ƙarin tsokoki: Masu sacewa, Hips, Quads, Abs, Glutes
- Nau'in motsa jiki: Mikewa
- Kayan aiki: Babu
- Matakan wahala: Matsakaici