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کنترل وضعیت پلانک جلو

Place hands on the shoulder rests on feet on the footbar.
Engage core, glutes tight, body forming a straight line.
Press arms forward, protract shoulders slightly, keep neck neutral.
Hold position with steady breathing and full-body tension.
کنترل وضعیت پلانک جلوエクササイズガイド - کمر پایینیワークアウト | MuscleWiki