- ОсновныеВторичныеТретичные
- Сложность
- 新手
- Сила
- 推
- Механика
- 复合动作
- Lie supine with feet on bar, legs fully extended.
- Alternate lowering one heel while the other stays lifted.
- Switch rhythmically, maintaining stable pelvis and quiet upper body.
- Continue alternating, emphasizing ankle mobility and control.