- حرکت کشش سوپرمن

exercise ball exercise

exercise ball exercise

۲- حرکت پل روی شانه ها

exercise ball exercise

exercise ball exercise

۳- حرکت پل از کنار

exercise ball exercise

exercise ball exercise

۴- پل روی آرنج

exercise ball exercise

exercise ball exercise

۵- حرکت کشش پا

exercise ball exercise

exercise ball exercise

۶- حرکت نگه داشتن عضلات شکم

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۷- کرانچ شکم روسی

exercise ball exercise

exercise ball exercise