Dizlerinizi kırık, ayaklarınız ve avuçlarınız yerde sırt üstü yatın. kalçanızı fotoğraftaki gibi yavaşça kaldırın. ellerinizi kalçanızın altında bağlayın. 30 saniye bu şekilde kaldıktan sonra yine yavaşça kalçanızı yere indirin.
08 Kasım 2016 - 19:47 'de eklendi ve 6412 kez görüntülendi.
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