این کار باعث حذف صفحه ی "Arthur Jones (Inventor)"
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Keep the arms down by the sides, with the palms facing in and keep the shoulders back. Contract the buttocks and abdominals to elevate the hips off the ground, bringing them consistent with the shoulders and knees. Engage the abdominals and lift the knees and hips off the ground, retaining the head and body aligned. The hips shall be in step with the shoulders, with a straight back and head between the arms. Engage the abdominal muscles and exhale whereas extending the arms straight up to lift the dumbbells in a straight line above the shoulders. Use the arm muscles to press the physique again up into the starting position. Slowly lower back to the starting position. Start with the elbows and lower arms on the ground, holding the elbows in step with the shoulders. Lift the physique in order that it varieties a straight line horizontal to the floor. Bend the knee of the supporting leg toward the floor. Hold a dumbbell in each hand with the inside of the wrists dealing with forward, then bend the arms to bring the weights to shoulder height.
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این کار باعث حذف صفحه ی "Arthur Jones (Inventor)"
می شود. لطفا مطمئن باشید.