حرکات ورزشی

کمک‌دار دمر همسترینگ

Lie face down on a mat or bench with your legs fully extended. Have a partner or use a resistance band to secure your ankles. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/