بطن · بدون معدات

Air Bike

العضلة الأساسية

بطن

بتشتغل كمان

قابضة الحوض

تلعبها إزاي

1. ١Lie flat on your back with your hands placed behind your head.
2. ٢Lift your legs off the ground and bend your knees at a 90-degree angle.
3. ٣Bring your right elbow towards your left knee while simultaneously straightening your right leg.
4. ٤Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
5. ٥Continue alternating sides in a pedaling motion for the desired number of repetitions.