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Kneading Legs Sitting Perform full extension of the legs in the knee joints with weight fixation the top point of the exercise. Extend your legs - quickly, bend - twice as slow. SOCKET Fix the of the body at the top point of the exercise. Fix the gluteal muscles. LENGTH TO THE CHIN WITH A NARROW GRAVE At the top of the rod pull, the elbows should be the hands. Raise and lower weights in front of the body.