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Ø§Ù„Ø·ØÙ† Ø§Ù„Ø¹ÙƒØ³ÙŠ Reverse Crunches

Ø§Ù„Ø¹Ø¶Ù„Ø§Øª Ø§Ù„Ù…Ø³ØªÙ‡Ø¯ÙØ©:
Ø¹Ø¶Ù„Ø§Øª Ø§Ù„Ø¨Ø·Ù† Ø§Ù„Ù…Ø³ØªÙ‚ÙŠÙ…Ø© Ùˆ Ø®Ø§ØµØ© Ø§Ù„Ø¬Ø²Ø¡ Ø§Ù„Ø³ÙÙ„ÙŠ.

Ø§Ù„Ø¹Ø¶Ù„Ø§Øª Ø§Ù„Ø«Ø§Ù†ÙˆÙŠØ©:
Ø¹Ø¶Ù„Ø§Øª Ø§Ù„ÙƒÙˆØ§Ø¯Ø±Ø³ÙŠØ¨Ø³ Ø®Ø§ØµØ© Rectus Femoris

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Ø§Ù„Ø§Ø³ØªÙ„Ù‚Ø§Ø¡ Ø¹Ù„Ù‰ Ø§Ù„Ø¨Ù†Ø´ Ø£Ùˆ Ø§Ù„Ø£Ø±Ø¶.
Ø«Ø¨Øª Ø§Ù„Ø°Ø±Ø§Ø¹ÙŠÙ† Ø¹Ù„Ù‰ Ø¬Ø§Ù†Ø¨ÙŠ Ø¬Ø³Ù…Ùƒ (ÙˆØ¶Ø¹ Ø§Ù„Ø¨Ø¯Ø§ÙŠØ©).
Ø§Ø±ÙØ¹ Ø§Ù„Ø³Ø§Ù‚ÙŠÙ† Ø¨Ø§ØªØ¬Ø§Ù‡ Ø§Ù„Ø¬Ø³Ù… Ù…Ø¹ Ø§Ù„ØÙØ§Ø¸ Ø¹Ù„Ù‰ Ø§Ù†Ø«Ù†Ø§Ø¡ Ø¨Ø³ÙŠØ· ÙÙŠ Ù…ÙØµÙ„ÙŠ Ø§Ù„Ø±ÙƒØ¨Ø©.
ØªØ£ÙƒØ¯ Ù…Ù† Ø§Ø³ØªØ®Ø¯Ø§Ù… Ø¹Ø¶Ù„Ø§Øª Ø§Ù„Ø¨Ø·Ù† Ù„Ø£Ø¯Ø§Ø¡ Ù‡Ø°Ù‡ Ø§Ù„ØØ±ÙƒØ©.
ØªÙˆÙ‚Ù Ø¹Ù†Ø¯ Ø§Ù„ÙˆØµÙˆÙ„ Ø¹Ù„Ù‰ ØªÙ‚Ù„Øµ ÙƒØ§Ù…Ù„ Ù„Ù„Ø¹Ø¶Ù„Ø© (ÙˆØ¶Ø¹ Ø§Ù„Ù†Ù‡Ø§ÙŠØ©).
Ø§Ø±Ø¬Ø¹ Ø¥Ù„Ù‰ ÙˆØ¶Ø¹ Ø§Ù„Ø¨Ø¯Ø§ÙŠØ© Ø¨ØØ±ÙƒØ© Ù…ØÙƒÙ…Ø©.

ØµÙˆØ± ØªÙˆØ¶ÙŠØÙŠØ©:

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