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Работа ног — высокий полуносок

Lie supine, balls of feet on bar, heels lifted high.
Press bar away, extending legs while maintaining lifted heels.
Keep pelvis neutral, ribs down, and core engaged.
Bend knees to return smoothly, maintaining ankle stability and control.
Работа ног — высокий полуносокエクササイズガイド - Ягодицыワークアウト | MuscleWiki