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تمارين القدم — خفض ورفع

Lie supine, balls of feet on bar, heels lifted.
Press bar away, fully extending legs with control.
Lower heels under bar, then lift heels as high as possible.
Bend knees to return, maintaining steady tension and ankle control.
Руководство по Упражнению تمارين القدم — خفض ورفع - Тренировка عضلات الساق | MuscleWiki