| ประโยคภาษาจีน : 中文句子 | 
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|  wèi le为了  zēng jiā增加  xiào guǒ效果  liàn xí练习  de shí hòu的时候  kě yǐ可以  zài在  yāo腰  shàng上  bǎng绑  yí gè一个  gàng líng杠铃  piàn片  huò zhě或者  yòng用  jiǎo huái脚踝  jiā夹  gè个  yǎ líng哑铃 | 
| For added benefit, tie a weight plate around your waist or grasp a dumbbell between your ankles or knees while performing this exercise. |