Tng Tfí ;Ügï jvd fyd|g f.dv kÕd .ekSug wjYHo@ thg udxY fmaYs f.dv keÕSfï m%d:ñl jHdhdu ;sfnkjdkuq;a oaú;sl udxY fmaYs f.dv kÕk foa lsÍfuka ld,h jeh fkdlr id¾:l m%;sM, ,nd .; yel
my; ùäfhda keröu ;=,ska ta nj jvd;a meyeÈ,s fõ

jHdhdu 1 -  regular squat
fuys§ fkdfmfkk mqgqjl jdä ù isákakdla fuka fmkakqï lrhs

jHdhdu 2 - squat with back leg lift
Tng wjYH kï Tfí iunr;djh i|yd mqgqjla mdúÉÑ lrkak

jHdhdu 3 - PLIE squat

jHdhdu 4 - squat with side leg lift

jHdhdu 5 - bridge booty lift
Tfí Wl=, uqÿka lsÍfuka  Tfí Wrysig oKysia uÕska fl,ska f¾Ldjla idokakmiqj Tfí ysi yd oKysi ;Èka kjd nqßh fld÷ kdráh foig ;,a¨‍ lsÍug W;aidy lrkakfuf,i ;;amr 10la ys| ksoyia jkak


wfkla whgo fnod yeÍug wu;l lrkak tmd