ابتدا پاهایتان را کنار هم به اندازه عرض شانه‌ها باز نگه دارید؛ ابتدا تکنیک و فرم صحیح حرکات را یاد بگرید و بعد وزنه ها را افزایش بدید. از محل دستگاه فاصله گرفته و در محل مناسب به گونه‌ای قرار

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