- Musungiyar Muscle: Calves
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Simulator
- Matakan wahala: Mafari
Ɗaga kan safa zaune a cikin na'urar kwaikwayo shine dabarar motsa jiki:
- Zauna a cikin na'ura kuma sanya ƙafafunku a kan ƙananan ɓangaren dandamali don sheqa ya kasance a bayansa, kamar yadda aka nuna a cikin adadi. Ya danganta da irin nauyin da kuke so, yatsun kafa suna nunawa gaba, ciki ko waje. Wannan zai zama matsayin ku na farko.
- Sanya ƙafafunku a ƙarƙashin lever, wanda ya riga ya daidaita zuwa tsayin da ake so. Kamo hannu.
- A hankali ɗaga lever, ɗaga diddige. Wannan zai zama matsayin ku na farko.
- A kan numfashin sannu a hankali rage dugadugan ku. Bi motsi har sai kun ji mikewa a cikin tsokoki na maraƙi.
- A kan exhale, ɗaga dugadugan ku kamar yadda zai yiwu, yana takura tsokoki. Rike wannan matsayi.
- Kammala adadin da ake buƙata na maimaitawa.
Bidiyo motsa jiki:
motsa jiki don kafafu motsa jiki don maraƙi
- Musungiyar Muscle: Calves
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Simulator
- Matakan wahala: Mafari