Fidinta murqaha gluteal

Fidinta muruqyada gluteal - jimicsiyada farsamada:

1. Jiif dhulka. Lugaha oo fidsan. Lugtaada bidix u laab oo u leexi dhanka midig, sida ka muuqata shaxanka. Hal jilib ku jiid dhulka gacantiisa midig. Haddii aad la kulanto raaxo la'aan, kaliya qabo jilibka adigoon taaban dhulka.
2. Madaxaaga u leexi dhanka bidix, u fidi isla naaskii (jihada ka soo horjeeda dhinaca lugta leexanaysa), kala bixi dhabarka hoose, murqaha gluteal iyo murqaha dhabarka bowdada. Samee fidinta lugta kale