MuscleWiki Logo

Ayak Çalışması: İndir ve Kaldır

Lie supine, balls of feet on bar, heels lifted.
Press bar away, fully extending legs with control.
Lower heels under bar, then lift heels as high as possible.
Bend knees to return, maintaining steady tension and ankle control.
Ayak Çalışması: İndir ve Kaldır 运动指南 - Baldirlar 锻炼 | MuscleWiki