{"id":1095,"date":"2019-07-24T16:17:00","date_gmt":"2019-07-24T14:17:00","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1095"},"modified":"2022-02-03T22:06:28","modified_gmt":"2022-02-03T20:06:28","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a 13 \u0633\u0624\u0627\u0644 \u0648\u0625\u062c\u0627\u0628\u0629"},"content":{"rendered":"<p>\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0646\u062a\u0634\u0627\u0631\u0627 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u0646\u062d \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0645\u0638\u0647\u0631 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u0628\u0627\u0644\u0637\u0628\u0639. \u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 <a href=\"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\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0628\u0627\u0644\u0628\u0627\u0631 \u0641\u0642\u0637.<br \/>\n\u0633\u0623\u0644\u0646\u0627 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u0644\u064a Calum von Moger\u060c \u0627\u0644\u062d\u0627\u0626\u0632 \u0639\u0644\u0649 \u062c\u0627\u0626\u0632\u0629 World Fitness Union \u0644\u0639\u0627\u0645 2014\u060c 13 \u0633\u0624\u0627\u0644 \u0639\u0646 \u0643\u0644 \u062a\u0641\u0627\u0635\u064a\u0644 \u062a\u062f\u0631\u064a\u0628\u0647 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u060c \u0648\u0646\u0630\u0643\u0631 \u0647\u0646\u0627 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a \u0628\u0627\u0644\u062a\u0641\u0635\u064a\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>\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/h2>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0629 \u064a\u0628\u0627\u0644\u063a \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>The single-arm cable curl\u060c \u0643\u0644\u0645\u0627 \u062a\u0643\u0648\u0646 \u0623\u0642\u0631\u0628 \u0644\u0644\u0628\u0643\u0631\u0629 \u0623\u064a \u062d\u0631\u0643\u0629 \u0644\u0643\u0648\u0639\u0643 \u0628\u0639\u064a\u062f \u0639\u0646\u0643 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u064a\u062f\u0643 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0643\u0648\u0639\u0643\u060c \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0648\u0636\u0639 \u0631\u0627\u062d\u0629\u060c \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0639 \u0648\u0644\u064a\u0633 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0641\u0639 \u064a\u062f\u0643 \u0645\u0645\u0643\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0625\u0630\u0627 \u0627\u0628\u062a\u0639\u062f\u062a \u062e\u0637\u0648\u062a\u064a\u0646 \u0639\u0646 \u0627\u0644\u0628\u0643\u0631\u0629.<\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0633\u0647\u0644 \u062d\u0631\u0643\u0629 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>The standing concentration curl with dumbbell \u0643\u062b\u064a\u0631\u0648\u0646 \u064a\u0624\u062f\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u062e\u0627\u0637\u0626\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0623\u062f\u0627\u0621\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u064a\u0643\u0648\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062a\u0645 \u0623\u062f\u0627\u0621\u0647 \u0648\u0623\u0646\u062a \u062a\u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u0645\u0646\u062d\u0646\u064a\u060c \u0645\u0639 \u0627\u0631\u062a\u0643\u0627\u0632 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u0644\u0633 \u062a\u0633\u0645\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 Concentration curl.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7322 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-2.jpg\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a 2\" width=\"700\" height=\"353\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-2.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-2-300x151.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0627\u0639\u0631\u0641 \u0623\u064a\u0636\u0627\u00a0<a href=\"https:\/\/elcoach.me\/articles\/%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<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0643\u062b\u0631 \u062a\u0645\u0631\u064a\u0646 \u062a\u0641\u0636\u0644\u0647 \u0641\u064a \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u061f<\/h3>\n<\/li>\n<\/ul>\n<p>Preacher curls \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0627\u062a\u0635\u0627\u0644 \u062c\u064a\u062f \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u062a\u0643\u0648\u0646 \u0628\u0623\u0639\u0644\u0649 \u062f\u0631\u062c\u0629. \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0645\u062b\u0644 \u062c\u0647\u062f \u0645\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0644\u0623\u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0641\u0636\u0644 \u0627\u0644\u062d\u064a\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0640Preacher curls\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0623\u062d\u0628 \u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u0648 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 &#8220;Prime the pumb &#8221; \u0645\u0646 10 \u0644\u0640 12 \u0639\u062f\u0629 \u0644\u0643\u0644 \u064a\u062f\u060c \u0648\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u0648\u0627\u0644\u064a 25% \u0644\u062a\u0633\u062a\u0637\u064a\u0639 \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0642\u0633\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0632\u0626\u064a\u0646 6 \u0639\u062f\u0627\u062a \u0644\u0644\u0645\u0646\u062a\u0635\u0641\u060c \u06486 \u0639\u062f\u0627\u062a \u0644\u0623\u0639\u0644\u0649. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u062f\u0631\u0628 \u0645\u0639\u064a \u0634\u062e\u0635 \u0623\u062c\u0639\u0644\u0647 \u064a\u0636\u063a\u0637 \u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0648\u0623\u0646\u0627 \u0623\u0642\u0627\u0648\u0645 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0647\u0630\u0627 \u064a\u0635\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0648\u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u062c\u0647\u062f \u0623\u0643\u062b\u0631.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7323 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-4.jpg\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a 4\" width=\"700\" height=\"533\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-4.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-4-300x228.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\n<h3>\u0643\u064a\u0641 \u062a\u062c\u0639\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0630\u0631\u0627\u0639\u064a \u0647\u0648 \u0623\u0642\u0648\u064a \u062c\u0632\u0621 \u0641\u064a \u062c\u0633\u0645\u064a\u060c \u0648\u0643\u0627\u0646 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0644\u0644 \u062a\u0645\u0631\u064a\u0646 \u0630\u0631\u0627\u0639\u064a \u0644\u0623\u062d\u0627\u0641\u0638 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062a\u0646\u0627\u0633\u0642\u0627 \u0645\u0639 \u0628\u0627\u0642\u064a \u062c\u0633\u0645\u064a. \u062d\u0627\u0644\u064a\u0627 \u0623\u062f\u0631\u0628 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0639 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633. \u0623\u0624\u062f\u064a \u062d\u0648\u0627\u0644\u064a 10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0648\u0643\u0646\u062a \u0642\u0628\u0644 \u0630\u0644\u0643 \u0623\u0642\u0648\u0645 \u0628\u064020 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u062b\u0645 \u062e\u0641\u0636\u062a\u0647\u0627 \u0644\u0644\u0646\u0635\u0641.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\" alt=\"\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0645\u0646 \u0627\u0644\u062c\u064a\u0645 \u0627\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0647\u0648 \u0645\u062e\u0637\u0637 \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0623\u0628\u062f\u0623 \u0628\u0627\u0644\u0640 Standing curl with barbell \u0623\u0648 \u0628\u0627\u0644EZ bar. \u0623\u0633\u062e\u0646 \u0628\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646\u060c \u062b\u0645 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0623\u062b\u0642\u0644\u060c \u062b\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0640dumbbell curl \u0648\u0627\u0644\u0640 Preacher curl \u00a0\u0648\u0627\u0644\u0640Concentration curl\u060c \u0623\u0624\u062f\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0643\u0644 \u062d\u0631\u0643\u0629 \u0628\u0639\u062f \u0623\u0648\u0644 \u062a\u0645\u0631\u064a\u0646. \u0639\u0627\u062f\u0629 \u0623\u0635\u0644 \u0644\u0623\u0642\u0635\u0649 \u062c\u0647\u062f \u0644\u0644\u0639\u0636\u0644\u0629 \u0639\u0646\u062f \u0627\u0644\u0639\u062f\u0629 \u0627\u0644\u064010. \u0648\u0628\u0639\u0645\u0644 \u0639\u062f\u0627\u062a \u0623\u0643\u062b\u0631 \u0642\u0628\u0644 \u062d\u0648\u0627\u0644\u064a 6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0645\u0633\u0627\u0628\u0642\u0629 Mr.universe competition \u00a0\u0644\u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0641 \u0623\u0641\u0636\u0644.<\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0627\u062a \u062a\u0641\u0636\u0644\u0647\u0627 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062a\u062f\u0642\u064a\u0642 \u0639\u0644\u0649 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0641\u0623\u0646\u0627 \u0645\u0646 \u0623\u0634\u062f \u0627\u0644\u0645\u0639\u062c\u0628\u064a\u0646 \u0628\u0639\u0645\u0644 \u00a0forced reps \u0648 drop sets \u0645\u0639 barbell curl. \u0648\u0628\u0639\u0645\u0644 \u0643\u062b\u064a\u0631 \u0645\u0646 cheat curls\u060c \u0648\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0639\u0631\u0641\u0648\u0646 \u0645\u0641\u0647\u0648\u0645 cheat curls \u0648\u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. \u0641\u064a cheat curls \u062a\u0642\u062f\u0631 \u062a\u0639\u0645\u0644 \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0643 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0644\u062a\u0635\u0644 \u0644\u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7324 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0627\u0644\u0628\u0627\u064a-7.jpg\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0628\u0627\u064a 7\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0627\u0644\u0628\u0627\u064a-7.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0636\u062e\u064a\u0645-\u0627\u0644\u0628\u0627\u064a-7-300x200.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0627\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0634\u062f\u064a\u062f. \u0623\u0648\u0642\u0627\u062a \u0623\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646\u062f\u0645\u062c\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0646\u064a \u0623\u062a\u0645\u0631\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0623\u0645\u0631\u0646 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0648\u0647\u0630\u0627 \u064a\u0642\u0644\u0644\u00a0\u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u062a\u0633\u062a\u0631\u064a\u062d\u060c \u0623\u0643\u0648\u0646 \u0623\u0645\u0631\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633\u060c \u0648\u0627\u0644\u0639\u0643\u0633 \u0635\u062d\u064a\u062d\u060c \u0648\u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062b\u0641 \u062c\u062f\u0627 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0648\u0642\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u0648\u064a\u0645\u0643\u0646\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%a7%d9%84%d9%80-igyg\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0640 IGYG<\/a>.<\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0643\u0628\u0631 \u062e\u0637\u0623 \u062e\u0644\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0642\u0644\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d\u060c \u0641\u064a \u0627\u0639\u062a\u0642\u0627\u062f\u064a \u0647\u0648 \u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0639\u0642\u0644 \u0628\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062a\u0623\u0643\u062f \u0623\u0646\u0643 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0642\u0628\u0644 \u0631\u0641\u0639 \u0623\u064a \u0648\u0632\u0646 \u062b\u0642\u064a\u0644\u060c \u0644\u0623\u0646 \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0631\u0641\u0639 \u0648\u0632\u0646 \u062b\u0642\u064a\u0644.<\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u0643\u0628\u0631 \u062e\u0637\u0623 \u0648\u0642\u0639\u062a \u0628\u0647 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u062a\u0645\u0631\u064a\u0646\u0643 \u0644\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u062a\u0639\u0648\u062f\u062a \u0623\u0631\u0641\u0639 \u0623\u062b\u0642\u0644 \u0648\u0632\u0646 \u0623\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0645\u0644\u0647\u060c \u0648\u0627\u0633\u062a\u0645\u0631\u0631\u062a \u0639\u0644\u0649 \u0630\u0644\u0643 \u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0644\u0643\u0646 \u0628\u0639\u062f \u0648\u0642\u062a \u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u062a\u0631\u0641\u0639 \u0648\u0632\u0646 \u062b\u0642\u064a\u0644 \u0641\u0639\u0644\u0627 \u0644\u0643\u0646 \u062a\u0645\u0632\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0647\u0630\u0627 \u0645\u0627 \u0641\u0639\u0644\u062a\u0647 \u0628\u0627\u0644\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0631\u0629. \u0644\u0643\u0646\u064a \u0627\u0644\u0622\u0646 \u0644\u0627 \u0623\u0645\u0631\u0646 \u0627\u0644\u0628\u0627\u064a \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0631\u0641\u0639 \u0648\u0632\u0646 \u062b\u0642\u064a\u0644 \u062c\u062f\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a.<\/p>\n<ul>\n<li>\n<h3>\u0647\u0644 \u0644\u062f\u064a\u0643 \u0637\u0631\u064a\u0642\u0629 \u0645\u0641\u0636\u0644\u0629 \u062a\u0646\u0647\u064a \u0628\u0647\u0627 \u062a\u0645\u0631\u064a\u0646\u0643\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0647\u0646\u0641\u062a\u0631\u0636 \u0645\u062b\u0644\u0627 \u0625\u0646\u064a \u0628\u0639\u0645\u0644 Preacher curl \u00a0\u0647\u0639\u0645\u0644 \u0625\u0633\u0642\u0627\u0637 \u0644\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062b\u0642\u064a\u0644 \u0648\u0627\u0639\u0627\u062f\u0629 \u062a\u062b\u0628\u064a\u062a\u0647\u0627\u060c \u062b\u0645 \u0623\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f\u062f \u0642\u0644\u064a\u0644\u060c \u062d\u062a\u0649 \u0623\u0635\u0644 \u0644\u0623\u0639\u0644\u064a \u062c\u0647\u062f. \u0645\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a. \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0623\u0633\u0642\u0637\u0647 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0644\u064a\u0633 \u0631\u0642\u0645 \u0645\u062d\u062f\u062f\u060c \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631.<\/p>\n<ul>\n<li>\n<h3>\u0645\u0627 \u0623\u062d\u0633\u0646 \u0646\u0635\u064a\u062d\u0629 \u062a\u0644\u0642\u064a\u062a\u0647\u0627 \u062e\u0644\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u0623\u0633\u062a\u0639\u062f \u0644\u0645\u0633\u0627\u0628\u0642\u062a\u064a \u0627\u0644\u062b\u0627\u0646\u064a\u0629\u060c \u0642\u064a\u0644 \u0644\u064a \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0640 Standing curl \u0645\u0639 \u0627\u0644\u0640 Staright bar \u00a0\u0628\u062f\u0644 \u0627\u0644\u0640EZ bar \u00a0\u0627\u0644\u0630\u064a \u0643\u0646\u062a \u062f\u0627\u0626\u0645\u0627 \u0623\u0633\u062a\u062e\u062f\u0645\u0647. \u0639\u0646\u062f\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0640Straight bar \u0628\u062f\u0623 \u0645\u0639\u0635\u0645\u064a \u064a\u0624\u0644\u0645\u0646\u064a \u0642\u0644\u064a\u0644\u0627\u060c \u0644\u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0635\u0628\u062d \u0645\u0631\u0647\u0642 \u0623\u0643\u062b\u0631 \u0645\u0639 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629. \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0645\u0639\u0635\u0645\u064a \u0623\u0635\u0628\u062d \u0623\u0642\u0648\u0649\u060c \u0648\u0627\u0633\u062a\u0637\u0639\u062a \u062d\u0645\u0644 \u0648\u0632\u0646 \u0623\u0643\u0628\u0631\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u0640Olympic curls \u0641\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n<ul>\n<li>\n<h3>\u0639\u0646\u062f\u0645\u0627 \u064a\u0633\u0623\u0644\u0643 \u0627\u0644\u0646\u0627\u0633 \u0639\u0646 \u0633\u0631 \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0628\u0645\u0627\u0630\u0627 \u062a\u062c\u064a\u0628\u061f<\/h3>\n<\/li>\n<\/ul>\n<p>\u0623\u0648\u0644 \u0645\u0627 \u0628\u062f\u0623\u062a \u0643\u0646\u062a \u0623\u062d\u0628 \u062c\u062f\u0627 \u0623\u0645\u0631\u0646\u0647\u0645\u060c \u0643\u0646\u062a \u0623\u0645\u0631\u0646 \u0630\u0631\u0627\u0639\u0627\u062a\u064a 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0628\u0627\u064a\u060c \u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0627\u0644\u0635\u0639\u0628\u0629 \u0641\u064a \u0627\u0644\u0623\u0648\u0644 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644 \u0641\u064a \u0627\u0644\u0622\u062e\u0631.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3491 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png\" alt=\"\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0645\u0646 \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.bodybuilding.com\/content\/calum-von-moger-13-tips-for-bigger-biceps.html\" target=\"_blank\" rel=\"noopener\">Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0646\u062a\u0634\u0627\u0631\u0627 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u0646\u062d \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0645\u0638\u0647\u0631 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u0628\u0627\u0644\u0637\u0628\u0639. \u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0628\u0627\u0631 \u0641\u0642\u0637. \u0633\u0623\u0644\u0646\u0627 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u0644\u064a Calum von Moger\u060c \u0627\u0644\u062d\u0627\u0626\u0632 \u0639\u0644\u0649 \u062c\u0627\u0626\u0632\u0629 World Fitness Union \u0644\u0639\u0627\u0645 2014\u060c 13 \u0633\u0624\u0627\u0644 \u0639\u0646 \u0643\u0644 \u062a\u0641\u0627\u0635\u064a\u0644 \u062a\u062f\u0631\u064a\u0628\u0647 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":1100,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[48,49,162,47],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/BFR-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1095"}],"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=1095"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1095\/revisions"}],"predecessor-version":[{"id":7326,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1095\/revisions\/7326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1100"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}