- - ߡ ɡ ޡ . ɡ ѡ ߡ ǡ .


ɿ

ϡ "" ѡ .
ɡ .


ɡ . . ɿ
:

  1. ɡ .
  2. ɡ ɡ ɡ ǡ .
  3. ɡ ɡ ߡ . ǡ .



. :

  • Clamshells exersize

45 ɡ ǡ . ڡ ޡ 12 15 .


  • Lateral Lunge exersize

ɡ . ѡ ɡ 10 12 .
Squat Walks exersize
ǡ ǡ .

  • Hearth Hydrants exersize

ɡ . 15 .