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Primário
Secundário
Terciário
Dificuldade
初心者
Força
プル
Mecânico
アイソレーション

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ロングボックス上でうつ伏せ、フットストラップを使ったレッグカール

Lie prone on long box, hips supported, straps around feet.
Start with legs extended, core engaged, pelvis neutral.
Bend knees, curling heels toward glutes using hamstrings.
Extend legs slowly, maintaining control and constant strap tension.