Mikewa yana da fa'ida koyaushe bayan aikin motsa jiki. A wannan karon mun shirya atisaye guda 5 domin mikewa cikin jijiyoyin ciki.
Rakumi Pose
- Samu gwiwoyi. Mayar da hannayenku ka huta dasu a gindi, a hankali ka fara lankwasawa. Hangen nesa tsakanin ƙananan ƙafa da cinya digiri 90 ne kuma baya canzawa ko'ina cikin aikin.
- Lokacin da ka riga ka sassauta sosai, matsar da hannayenka zuwa diddigenka. A lokaci guda, kirjin yana lanƙwasa, kuma idanuwa suna kallon baya.
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Sama Kare Matsayi
- Kwanta a ƙasa kan tabarma. Kafafu sun mike.
- Sanya tafin hannunka a matakin kirji. Fara fara daidaita hannayenka, yayin lankwasa jikinka baya.
- Miƙe hannayenka gaba ɗaya. A wannan yanayin, ya kamata a ɗaga ƙashin ƙugu. Arfafawa kawai akan tafin hannu da kuma bayan ƙafa. Duba sama da gaba.
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Tsaye lanƙwasa
- Yi yayin tsaye.
- Haɗa yatsunku ku ɗaga sama, dabino ya fita.
- Mayar da hannayenka da suka hade, baka domin duwaiwanka suyi zafi. Wannan zai guji damuwa mara nauyi akan ƙashin baya.
Karkatar gefe
- Tsaya madaidaiciya tare da ƙafafunku tare, hannayen da aka ɗaga a wuri ɗaya kamar a aikin da ya gabata.
- Da farko, miƙa sama tare da hannayenka, sa'annan kuma ka mai da hankali a hankali tare da ɗaga hannayenka zuwa hagu da dama. Kada ku daga ƙafafunku daga ƙasan, kuyi ƙoƙari ku miƙa tsokoki na ciki.
Kwance juya baya
- Kwanciya a bayanka tare da miƙa hannayenka tafin hannunka kwance a ƙasa.
- Lanƙwasa gwiwoyinku na hagu kuma juya shi zuwa dama, kuna ƙoƙari ku isa bene daga gefen ɗayan kafa. A lokaci guda, yi ƙoƙarin sa ƙafarka ta dama ta miƙe. Juya kan ka daga gwiwa.
- Maimaita aikin don ɗayan kafa.
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