حرکات ورزشی

کشش خوابیده

Lie on your side with your legs straight. Bend your top leg and grab your ankle or foot with your hand. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads. Hold the stretch for 20-30 seconds. Release the stretch and repeat on the other side. © Gym visual — https://gymvisual.com/