- Ungiyar tsoka: Latsa
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Mafari
Crunches tare da ma'auni - motsa jiki na fasaha:
- Ka kwanta a bayanka tare da ƙafafunka a kwance a ƙasa ko a kan benci, gwiwoyi sun durƙusa a kusurwar digiri 90.
- Riƙe nauyi akan ƙirjin ku, ko kuna iya ci gaba a kan madaidaiciyar hannaye sama da ƙirji. Wannan shine wurin farawanku.
- Yanzu fitar da numfashi a hankali, fara daga kafadu daga kasa. Kafaɗunku suna ɗagawa daga bene zuwa tsayin kusan inci 10 yayin da ƙananan baya ya kasance a ƙasa.
- A saman motsin ku matsar da tsokoki na ciki kuma ku riƙe na ɗan ɗan dakata.
- Sa'an nan kuma shaka kuma sannu a hankali ƙasa zuwa wurin farawa.
karkatar da darussan latsa don abs
- Ungiyar tsoka: Latsa
- Nau'in motsa jiki: Kadaici
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Mafari