Sau uku mikewa

Sau uku mikewa - dabarun fasaha:

1. Wannan motsa jiki don shimfiɗa tsokoki, wanda ya ƙunshi matakai uku. Fara da lungun gaba. Gungura ƙasa har gwiwa ya kusan taɓa ƙasa. Tsaya bayanka madaidaiciya. Riƙe wannan matsayi na 10-20 seconds.
2. Yanzu lankwasa hannunka (gefe ɗaya da ƙafa, tsaye a gaban) gwiwar gwiwar kuma tura shi ƙasa. Elbow yana tsaye a ƙafafu kamar yadda aka nuna a cikin adadi. Sauran hannun don hutawa a ƙasa a kan layin ƙafafu don kiyaye daidaito.
3. Bayan dakika 10-20 a wannan matsayi, sanya hannaye biyu a gefen ƙafar. Cire safa daga bene, jingina a kan diddige. Ja tsokoki. Idan ya cancanta, sanya wata ƙafa kusa. Riƙe wannan matsayi na 10-20 seconds, sa'an nan kuma maimaita mikewa tare da daya kafa.