Selen Dar

Muscle-Building Workout and Diet

♪♪♪ Hang from a chin-up bar with
both arms fully extended above you and either a
wide or medium grip. Your legs should be straight
down and your pelvis rolled slightly backwards. This will be your
starting position. Now, exhale and raise your
legs until they form a 90-degree angle with your torso,
bending your knees as you do so. Hold this top-contracted
position for a brief moment, then inhale and slowly
return to the starting position. ♪♪♪

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