حرکات ورزشی

رولر نشسته شانه خم‌کننده پایین‌آورنده جمع‌کننده

Sit on a flat surface with your legs extended in front of you. Hold the roller with both hands, palms facing down, and place it on your thighs. Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you. Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/