حرکات ورزشی

کشش خوابیده روی کمک‌دار

Lie face down on the ground with your legs extended. Bend your left knee and reach back with your left hand to grab your left foot or ankle. Gently pull your left foot towards your glutes, feeling a stretch in your left quad. Hold the stretch for 20-30 seconds, then release. Repeat with your right leg. © Gym visual — https://gymvisual.com/