حرکات ورزشی

ساق پا تک‌پا دمبل

Stand on the edge of a step or platform with your heels hanging off and your toes on the step. Hold a dumbbell in one hand and place your other hand on a wall or railing for support. Raise your heel as high as possible, lifting your body up onto your toes. Pause for a moment at the top, then slowly lower your heel back down below the step. Repeat for the desired number of repetitions, then switch to the other leg. © Gym visual — https://gymvisual.com/