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حمل تطبيق MuscleWiki المحمول للياقة البدنية أثناء التنقل

: Start by setting up the rings to a secure anchor point and adjust the straps so that they hang about waist height when you stand under them.
: Stand facing the rings grab the handles with both hands, and step forward so that your body is in a plank position with your hands directly beneath your shoulders.
: Lower your body down by bending your elbows until your chest nearly touches the handles. Keep your core tight and your body in a straight line.
: Push your body back up to the starting position, straightening your arms as you do so. Make sure to engage your chest, triceps, and core throughout the movement.

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