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Primário
Secundário
Terciário
Dificuldade
مبتدی
Força
فشار
Mecânico
تمرین ایزوله

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پلانک کشیده

Place hands on footbar, shoulders over wrists, legs extended long.
Engage core and glutes, forming a straight line head to heels.
Press heels back, protract shoulders slightly, neck neutral.
Hold with steady breathing and full-body tension.