- 主要補助第三
- 難易度
- शुरुआती
- フォース
- ढकेल
- メカニック
- आइसोलेशन
- Lie supine, legs tabletop or extended, arms reaching long by sides.
- Lift head and shoulders, engage core, gaze toward thighs.
- Pump arms vigorously, inhaling five counts, exhaling five counts.
- Maintain stable torso and strong abdominals for one hundred counts.