Орос эргэлт

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. 2Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. 3Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. 4Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
5. 5Repeat for the recommended amount of repetitions.