Yin motsa jiki na ƙafa yana da mahimmanci, mafi yawan motsa jiki na ƙafa shine squat.Ga wadanda suka fara motsa jiki, yana da kyau a yi motsa jiki a kan injin squat.
Babban aikin motsa jiki: Quadriceps
Umarni:
1. Huta baya na gangar jikin a kan kushin baya na na'ura, ajiye kafafu a bude don kula da matsakaicin nisa-nisa na kafada, kuma a saki sandar tsaro.
2. Fara runtse naúrar a hankali, durƙusa gwiwoyinku, kuma ku riƙe madaidaiciyar matsayi.Ci gaba da saukowa har sai kusurwar da ke tsakanin cinya da maraƙi ya ɗan ƙasa da digiri 90.Sannan a mayar da hankali a hankali.
Matakan kariya:
1. Rike baya akan kushin koda yaushe.
2. Kar ka daga gindinka sama
3.Kada ku dunƙule gwiwoyinku a ciki, kuma ku kiyaye yatsun ku daidai da gwiwoyinku
Lokacin aikawa: Agusta-01-2022