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Secondario
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مبتدی
Forza
فشار
Meccanico
چندمفصلی

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چرخش‌های لگن

Lie supine with knees bent, feet hip-width, arms relaxed by sides.
Inhale to prepare, exhale and posteriorly tilt pelvis.
Roll spine up one vertebra at a time into bridge.
Press through legs until legs are nearly extended. Lower back to start.
Then begin rolling your spine downward until your back is flat against the carriage.