2.45 degree tilt the seat to drop or the binding of heavy weights 1 kg on the legs, on either side, then gently lift with abdominal kreng legs up and down very quickly, and when they reached 20 times, change the weights to drop, or bound to the other side and then lift up and down. In this posture should be done 3 set at least 10 times per set per week 2-3 days, but at first you should start slowly. So that your body can adjust to free weights.
การแปล กรุณารอสักครู่..
![](//thimg.ilovetranslation.com/pic/loading_3.gif?v=b9814dd30c1d7c59_8619)