Нэг хөлийн өгзөгний гүүр

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lay on the floor with your feet flat and knees bent.
2. 2Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. 3Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. 4Extend as far as possible, pause and then return to the starting position.