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تمرین پا — نیم‌پنجه بالا

Lie supine, balls of feet on bar, heels lifted high.
Press bar away, extending legs while maintaining lifted heels.
Keep pelvis neutral, ribs down, and core engaged.
Bend knees to return smoothly, maintaining ankle stability and control.
Guia do Exercício تمرین پا — نیم‌پنجه بالا - Treino ماهیچه‌های باسن | MuscleWiki