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دوچرخه تکپا
مبتدی
1
Lie supine, one knee bent, opposite leg extended.
2
Press through one leg. Simultaneously pull the raised leg up to a table top position.
3
As you lower, bring your non-working leg back into extension.
تکپا (زانو خم)
مبتدی
1
Lie supine, one foot planted, opposite leg in a tabletop position.
2
Engage core, maintain neutral pelvis.
تمرین پا — نیمپنجه بالا
مبتدی
1
Lie supine, balls of feet on bar, heels lifted high.
2
Press bar away, extending legs while maintaining lifted heels.
3
Keep pelvis neutral, ribs down, and core engaged.
4
Bend knees to return smoothly, maintaining ankle stability and control.
حرکات پا — پاشنهها روی میله
مبتدی
1
Lie supine, heels on bar hip-width, toes lifted slightly.
2
Press bar away, fully extending legs without locking knees.
3
Maintain neutral pelvis, ribs down, and steady core engagement.
4
Bend knees to return with control, keeping heels connected.
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