حرکات ورزشی

ساق پا ایستاده دمبل

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your heels off the ground as high as possible, using your calves. Pause for a moment at the top, then slowly lower your heels back down to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/