{"id":1031,"date":"2019-07-16T20:56:37","date_gmt":"2019-07-16T18:56:37","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1031"},"modified":"2022-01-17T23:14:14","modified_gmt":"2022-01-17T21:14:14","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0628\u0627\u0631 \u0648\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637"},"content":{"rendered":"<p>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645\u061f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%a7%d9%84%d9%84%d9%8a-%d9%85%d8%ad%d8%aa%d8%a7%d8%ac-%d8%aa%d8%b9%d8%b1%d9%81%d9%87-%d8%b9%d9%86-%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a> \u0647\u062f\u0641 \u0627\u0644\u0643\u062b\u064a\u0631\u064a\u0646\u060c \u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u064a\u0645\u0643\u0646\u0643 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0627\u0631 \u0641\u0642\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0644\u062a\u064a \u0633\u0646\u0630\u0643\u0631\u0647\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n<ol>\n<li>CHIN-UPS.<\/li>\n<li>ISOMETRIC CHIN-UPS.<\/li>\n<li>NEGATIVE\/ECCENTRIC CHIN-UPS.<\/li>\n<li>COMMANDO CHIN-UPS.<\/li>\n<li>HEAD BANGERS.<\/li>\n<li>RESISTANCE BAND BICEP CURLS.<\/li>\n<\/ol>\n<p>&#8211; \u0627\u062e\u062a\u0631 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u06406 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u064a \u0633\u0646\u0634\u0631\u062d\u0647\u0627 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0648\u0627\u0639\u0645\u0644\u0647\u0627 \u0645\u0646 8 \u0644\u064012 \u0639\u062f\u0629.<br \/>\n&#8211; \u0627\u0639\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0639 \u0631\u0627\u062d\u0629 \u0645\u0646 90 \u0644\u0640120 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<br \/>\n&#8211; \u062e\u0644\u0627\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u062d\u0627\u0648\u0644 \u062a\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0623\u0637\u0648\u0644 \u0645\u062f\u0629 \u064a\u0645\u0643\u0646\u0643 \u062b\u0628\u0627\u062a\u0647\u0627. \u0648\u0643\u0631\u0631 3 \u0645\u0631\u0627\u062a \u0645\u0639 \u0631\u0627\u062d\u0629 \u0645\u0646 90 \u0644\u0640120 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n<h3>1. CHIN-UPS<\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-1036 aligncenter\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps_bodyweight_1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps_bodyweight_1.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps_bodyweight_1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps_bodyweight_1-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0645\u062a\u062c\u0647\u0647 \u0644\u0648\u062c\u0647\u0643 \u0648\u064a\u0643\u0648\u0646\u0648\u0627 \u0628\u0646\u0641\u0633 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0633\u0645\u062d \u0644\u0646\u0641\u0633\u0643 \u0628\u0627\u0644\u062a\u0639\u0644\u0642 \u0628\u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u062a\u0642\u0631\u064a\u0628\u0627.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0648\u0643\u062a\u0641\u0643.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0630\u0642\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0647\u062f\u0648\u0621 \u0648\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643.<\/li>\n<\/ul>\n<h3>2. ISOMETRIC CHIN-UPS<\/h3>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0645\u062a\u062c\u0647\u0629 \u0646\u0627\u062d\u064a\u0629 \u0648\u062c\u0647\u0643 \u0648\u062d\u0648\u0644 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0630\u0642\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u062a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a\u061f \u0627\u062b\u0646\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u062b\u0628\u062a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u0637\u0648\u0644 \u0648\u0642\u062a \u062a\u0642\u062f\u0631 \u0639\u0644\u064a\u0647.<\/li>\n<\/ul>\n<h3>3. NEGATIVE\/ECCENTRIC CHIN-UPS<\/h3>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0645\u062a\u062c\u0647\u0629 \u0646\u0627\u062d\u064a\u0629 \u0648\u062c\u0647\u0643 \u0648\u062d\u0648\u0644 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0630\u0642\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u0637\u0631\u064a\u0642\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u0628\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643\u060c \u0648\u064a\u062f\u0643 \u0644\u0627 \u062a\u0635\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u0631\u0648\u062f\u0629 \u062a\u0645\u0627\u0645\u0627 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/li>\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0634\u062f \u064a\u062f\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/li>\n<li>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u0631\u0641\u0639 \u0646\u0641\u0633\u0643\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0631\u0633\u064a \u0623\u0648 \u0633\u062a\u064a\u0628 \u062a\u0642\u0641 \u0639\u0644\u064a\u0647.<\/li>\n<\/ul>\n<p>\u062c\u0631\u0628\u00a0<a href=\"https:\/\/elcoach.me\/articles\/2019\/07\/01\/%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/strong><\/a>.<\/p>\n<h3>4. COMMANDO CHIN-UPS<\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-1038 aligncenter\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_2.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0642\u0644\u0629 \u062c\u0627\u0646\u0628\u064a\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_2.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_2-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_2-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0644\u0628\u0639\u0636 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0625\u0628\u0647\u0627\u0645\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u062a\u0643\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u062a\u0642\u0631\u064a\u0628\u0627 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u0631\u0623\u0633\u0643 \u0646\u0627\u062d\u064a\u0629 \u064a\u0633\u0627\u0631 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u062a\u0644\u0645\u0633 \u0627\u0644\u0628\u0627\u0631 \u0628\u0643\u062a\u0641\u0643 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0644\u0623\u0633\u0641\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0647\u062f\u0648\u0621 \u0648\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u0631\u0623\u0633\u0643 \u0646\u0627\u062d\u064a\u0629 \u064a\u0645\u064a\u0646 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u0648\u062d\u0627\u0648\u0644 \u062a\u0644\u0645\u0633 \u0627\u0644\u0628\u0627\u0631 \u0628\u0643\u062a\u0641\u0643 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li>\n<\/ul>\n<h3>5. HEAD BANGERS (\u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0642\u062f\u0645)<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1039\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_3.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0642\u0644\u0629 \" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_3.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_3-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-biceps_bodyweight_3-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0645\u062a\u062c\u0647\u0629 \u0646\u0627\u062d\u064a\u0629 \u0648\u062c\u0647\u0643 \u0648\u062d\u0648\u0644 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0633\u0645\u062d \u0644\u0646\u0641\u0633\u0643 \u0628\u0627\u0644\u062a\u0639\u0644\u0642 \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u062a\u0642\u0631\u064a\u0628\u0627\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0635\u0644 \u064a\u062f\u0643 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0648\u062e\u0644\u0627\u0644 \u0627\u0644\u062b\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u062f\u0641\u0639 \u0648\u0627\u0633\u062d\u0628 \u062c\u0633\u0645\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0643\u0623\u0646\u0643 \u062a\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0627\u0644\u0628\u0627\u0631 \u0628\u062c\u0628\u064a\u0646\u0643.<\/li>\n<\/ul>\n<p>\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u062f\u0648 \u0628\u0627\u0631\u060c \u064a\u0645\u0643\u0646\u0643 \u0641\u0642\u0637 \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0640resistance band.<\/p>\n<h3>6. RESISTANCE BAND BICEP CURLS<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1040\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-IMG_8289.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-IMG_8289.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-IMG_8289-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/biceps-exercise-IMG_8289-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u062a\u062d\u062a\u0643\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u062c\u0627\u0644\u0633 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0643\u062a\u0641\u0643 \u0645\u0631\u062e\u064a.<\/li>\n<li>\u0636\u0639 \u0627\u0644\u0640resistance band \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0648\u0627\u0645\u0633\u0643 \u0637\u0631\u0641\u0647 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u0627\u062d\u064a\u0629 \u0643\u062a\u0641\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0640resistance band\u060c \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0646 \u0630\u0631\u0627\u0639\u0643 \u062b\u0627\u0628\u062a.<\/li>\n<li>\u0648\u0627\u0646\u062a \u062a\u0633\u062d\u0628 \u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0643\u0648\u0639\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u0643 \u0648\u0642\u0631\u064a\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643.<\/li>\n<li>\u0641\u0643 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0627\u0639\u0645\u0644 \u0643\u0644 \u0627\u0644\u0639\u062f\u0627\u062a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0644\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062b\u0627\u0646\u064a.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3933 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-1024x320.png\" alt=\"\u0645\u0645\u064a\u0632\u0627\u062a \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.runtastic.com\/blog\/en\/the-7-best-bodyweight-exercises-for-your-biceps\/\" target=\"_blank\" rel=\"noopener\">Runtastic<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645\u061f \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0647\u062f\u0641 \u0627\u0644\u0643\u062b\u064a\u0631\u064a\u0646\u060c \u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u064a\u0645\u0643\u0646\u0643 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0627\u0631 \u0641\u0642\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0644\u062a\u064a \u0633\u0646\u0630\u0643\u0631\u0647\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646 \u0648\u0623\u0646\u0638\u0645\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":1035,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[48,49,248,50,47],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/bodyweight-biceps-thumbnail_blog_1200x800-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1031"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1031"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1031\/revisions"}],"predecessor-version":[{"id":7097,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1031\/revisions\/7097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1035"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}