{"id":11095,"date":"2022-11-09T14:23:16","date_gmt":"2022-11-09T12:23:16","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11095"},"modified":"2022-11-09T14:23:16","modified_gmt":"2022-11-09T12:23:16","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d9%8a%d8%b3%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d9%8a%d8%b3%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"\n<p>\u062a\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0644 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0647\u062a\u0645 \u0628\u0647\u0627 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c<br>\u0648\u0627\u0644\u0631\u0627\u063a\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u062c\u0630\u0627\u0628\u060c \u062d\u064a\u062b \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0644\u0627\u0639\u0628\u064a\u0646 \u0639\u0646\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0631\u0641\u0639\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0647\u0645\u0629 \u0648\u0638\u064a\u0641\u064a\u0629 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0628\u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0642\u0648\u0645 \u0628\u062f\u0639\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a <\/strong>\u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0648\u0636\u062d\u0647\u0627 \u0644\u0643\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\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<\/mark><\/strong><\/a><strong><br><mark><\/mark><\/strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\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<\/mark><\/strong><\/a><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a<\/h2>\n\n\n\n<p><strong>Incline push up<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0644\u0627 \u064a\u0648\u062c\u062f<\/li><li>\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0639\u0645\u0644\u060c \u0641\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0645\u0641\u064a\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/li><li>\u0648\u0627\u0644\u0622\u0646 \u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0639\u0644\u0649 \u0633\u0637\u062d \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0637\u062d \u0627\u0644\u0639\u0645\u0644.<\/li><li>\u0627\u0631\u062c\u0639 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u062d\u064a\u062b \u064a\u0635\u0646\u0639 \u062c\u0633\u0645\u0643 \u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u062c\u0633\u0645\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627\u060c \u0648\u0627\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u0630\u064a \u062a\u062a\u0643\u0626 \u0639\u0644\u064a\u0647.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 20 \u0639\u062f\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0623\u0645\u0631\u060c \u0627\u0642\u062a\u0631\u0628 \u0623\u0643\u062b\u0631 \u0645\u0646 \u064a\u062f\u064a\u0643\u061b \u0648\u0644\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0627\u0628\u062a\u0639\u062f \u0623\u0643\u062b\u0631.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"400\" height=\"364\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Beginner-Push-up-Variations-Wall-Push-up.jpg\" alt=\"\u0625\u062d\u0645\u0627\u0621 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\" class=\"wp-image-11096\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Beginner-Push-up-Variations-Wall-Push-up.jpg 400w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Beginner-Push-up-Variations-Wall-Push-up-300x273.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8612\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Flat Bench press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d<\/li><li>\u0645\u0646 \u0623\u0634\u0647\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%a1%d9%a0-%d9%85%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a7%d9%84%d9%84%d9%8a-%d9%85%d9%85%d9%83%d9%86-%d8%aa%d9%84%d8%b9%d8%a8%d9%87\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a>.<\/li><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0623\u0645\u0633\u0650\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0628\u0625\u0628\u0647\u0627\u0645\u0643 \u0645\u0644\u0641\u0648\u0641\u064b\u0627 \u062d\u0648\u0644\u0647 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u062d\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0645\u062a\u0645\u0627\u0634\u064a\u064b\u0627 \u0645\u0639 \u0645\u0646\u062a\u0635\u0641 \u0635\u062f\u0631\u0643 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/li><li>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0648\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u062c\u064a\u062f \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0631\u0637.<\/li><li>\u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0643\u0627\u0628\u062a\u0646 \u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0648\u0636\u0645\u0627\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"642\" height=\"361\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/642x361_Incline_vs_Flat_Bench-Flat_Bench_Chest_Press.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11097\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/642x361_Incline_vs_Flat_Bench-Flat_Bench_Chest_Press.jpg 642w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/642x361_Incline_vs_Flat_Bench-Flat_Bench_Chest_Press-300x169.jpg 300w\" sizes=\"(max-width: 642px) 100vw, 642px\" \/><\/figure><\/div>\n\n\n\n<h3>\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0627\u0644\u0639\u0644\u0648\u064a<\/h3>\n\n\n\n<p><strong>Incline bench<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631<\/li><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0623\u0645\u0633\u0650\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0628\u0625\u0628\u0647\u0627\u0645\u0643 \u0645\u0644\u0641\u0648\u0641\u064b\u0627 \u062d\u0648\u0644\u0647 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0639\u0638\u0645 \u0627\u0644\u062a\u0631\u0642\u0648\u0629.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0645\u0646\u062a\u0635\u0641 \u0635\u062f\u0631\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/li><li>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0648\u064a\u064b\u0627 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u060c <br>\u0643\u0645\u0627 \u0646\u0648\u0635\u0649 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u0631\u0627\u0642\u0628 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"573\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-1024x573.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11099\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-1024x573.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-768x430.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" class=\"wp-image-8643\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Decline bench<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0645\u0642\u0639\u062f \u0645\u0646\u062d\u062f\u0631.<\/li><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u0623\u0645\u064a\u0646 \u0643\u0627\u062d\u0644\u064a\u0643 \u062e\u0644\u0641 \u0645\u0633\u0627\u0646\u062f \u0627\u0644\u0643\u0627\u062d\u0644.<\/li><li>\u0623\u0645\u0633\u0650\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0645\u0639 \u0625\u0628\u0647\u0627\u0645\u0643 \u0645\u0644\u0641\u0648\u0641\u064b\u0627 \u062d\u0648\u0644\u0647 \u0648\u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0635\u062f\u0631\u0643 \u0641\u064a \u0623\u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"580\" height=\"257\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/barbel-amended.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11100\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/barbel-amended.jpg 580w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/barbel-amended-300x133.jpg 300w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649<\/h4>\n\n\n\n<p><strong>Pushup<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0644\u0627 \u064a\u0648\u062c\u062f<\/li><li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643\u060c \u062b\u0645 \u0639\u062f \u0644\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0627\u0643 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0645\u0639 \u0631\u0628\u0627\u0639\u064a\u0627\u062a\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627.<\/li><li>\u060c \u0642\u0645 \u0628\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0644\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u0646\u0632\u0648\u0644 \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0641\u0642\u062f \u062f\u0639\u0645 \u062c\u0630\u0639\u0643 \u0623\u0648 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0633\u062a\u0642\u064a\u0645 \u0645\u0631\u0641\u0642\u064a\u0643.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/li><li>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u0646\u064a\u0646 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0643\u0627\u062d\u0644\u064a\u0643.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0645\u0642\u0639\u062f \u0623\u0648 \u0637\u0627\u0648\u0644\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"678\" height=\"381\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/3-Easy-Push-Up-Exercises-For-Beginners.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\" class=\"wp-image-11101\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/3-Easy-Push-Up-Exercises-For-Beginners.jpg 678w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/3-Easy-Push-Up-Exercises-For-Beginners-300x169.jpg 300w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631\u060c \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 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\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0645\u064f\u0631\u0641\u0642\u0629 \u0628\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0646\u0647 \u0648\u0628\u062f\u0627\u0626\u0644\u0647 \u0623\u064a\u0636\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u0634\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062f\u0627\u062e\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0646 \u0623\u064a \u0633\u0624\u0627\u0644 \u062a\u0631\u064a\u062f\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":11113,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2171,87,182,2172],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u064a\u0633\u062a-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11095"}],"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=11095"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11095\/revisions"}],"predecessor-version":[{"id":11112,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11095\/revisions\/11112"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11113"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}