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حرکات پا: پایین بردن و بالا بردن
مبتدی
1
Lie supine, balls of feet on bar, heels lifted.
2
Press bar away, fully extending legs with control.
3
Lower heels under bar, then lift heels as high as possible.
4
Bend knees to return, maintaining steady tension and ankle control.
Running Lying On The Back
مبتدی
1
Lie supine with feet on bar, legs fully extended.
2
Alternate lowering one heel while the other stays lifted.
3
Switch rhythmically, maintaining stable pelvis and quiet upper body.
4
Continue alternating, emphasizing ankle mobility and control.
