{"id":1110,"date":"2019-07-25T15:48:15","date_gmt":"2019-07-25T13:48:15","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1110"},"modified":"2023-04-11T04:57:59","modified_gmt":"2023-04-11T02:57:59","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d9%88%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d9%88%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6\/","title":{"rendered":"9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631"},"content":{"rendered":"<p>&#8220;\u0644\u062a\u0628\u0646\u064a \u0628\u0646\u0634 \u0642\u0648\u064a \u0644\u0646 \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0641\u064a \u064a\u0648\u0645 \u0648\u0644\u064a\u0644\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0631\u0646 \u0635\u062f\u0631\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0645\u0646 \u0643\u0644 \u0627\u0644\u0632\u0627\u0648\u064a\u0627&#8221; \u064a\u0642\u0648\u0644 \u0627\u0644\u0645\u062f\u0631\u0628 \u0631\u0648\u0628\u0631\u062a \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646. \u0633\u0646\u0639\u0631\u0641\u0643 \u0647\u0646\u0627 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0646\u064a\u0629 \u0623\u0648 \u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>\u060c \u0648\u0633\u0648\u0627\u0621 \u0633\u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u0633\u062d\u0631\u064a\u0629 \u0644\u062a\u0628\u0646\u064a \u0628\u0646\u0634 \u062c\u064a\u062f \u0625\u0644\u0627 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0645\u062c\u0647\u0648\u062f.<\/p>\n<p>&#8220;\u0644\u062a\u0628\u0646\u064a \u0628\u0646\u0634 \u0642\u0648\u064a \u062a\u0645\u0631\u0646 \u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u062e\u0628\u0631\u0629 \u0645\u0645\u0643\u0646 \u062a\u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a (\u0645\u0646 1:3) \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u062e\u0641\u064a\u0641\u0629\u060c (\u0645\u0646 4:8) \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u062b\u0642\u064a\u0644\u0629\u060c \u0648\u0645\u0639\u062a\u062f\u0644\u0629 (\u0645\u0646 8:12)\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0623\u062e\u0641 \u0645\u0646 12. \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u060c \u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0648\u0639\u062f\u0627\u062a \u0623\u0643\u062b\u0631.<\/p>\n<p>\u0645\u0647\u0645 \u062c\u062f\u0627 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0643\u0644 \u0632\u0648\u0627\u064a\u0627 \u0635\u062f\u0631\u0643\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0641\u064a\u0647. \u0637\u0644\u0628\u0646\u0627 \u0645\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646 \u0623\u0646 \u064a\u0648\u0635\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0648\u0644\u0627\u0639\u0628\u064a \u0627\u0644\u062c\u064a\u0645 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0646. \u0648\u0631\u0643\u0632 \u0623\u0646\u0643 \u062a\u0623\u062f\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u062a\u0628\u0639\u062f \u0639\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d9%81%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a>.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" 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\/3zAA98X\" 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\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<h3>1- Hands-elevated press-up<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7331 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 1\" width=\"603\" height=\"341\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1.png 603w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1-300x170.png 300w\" sizes=\"(max-width: 603px) 100vw, 603px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0631\u0627\u0626\u0639. \u064a\u0642\u0648\u0644 \u0633\u062a\u064a\u0641\u064a\u0646 \u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0645\u062d \u0644\u0643 \u062a\u062a\u0643\u064a\u0641 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0639 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u0647\u0648\u00a0\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u0647\u0648\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0645\u0639 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n<ul>\n<li>\u0623\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0645\u0642\u0639\u062f \u0623\u0648 \u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0623\u064a \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0636\u063a\u0637.<\/li>\n<\/ul>\n<h3>2- Incline dumbbell press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7332 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-2.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 2\" width=\"599\" height=\"341\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-2.png 599w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-2-300x171.png 300w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p>\u064a\u0642\u0648\u0644 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646: &#8220;\u0627\u0644\u0628\u062f\u0621 \u0639\u0644\u0649 \u0628\u0646\u0634 \u0645\u0633\u062a\u0642\u064a\u0645 \u0635\u0639\u0628 \u062c\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0627\u0644\u0628\u062f\u0621 \u0639\u0644\u0649 \u0628\u0646\u0634 \u0645\u0646\u062d\u062f\u0631 \u064a\u062c\u0639\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0633\u0647\u0644&#8221;.<\/p>\n<ul>\n<li>\u0636\u0639 \u0628\u0646\u0634 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0648\u0646\u0627\u0645 \u0639\u0644\u064a\u0647.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0639\u0646\u062f 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<\/ul>\n<h3>3- Resistance band flye<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7333\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-3-1016x1024.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 3\" width=\"600\" height=\"605\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-3-1016x1024.jpg 1016w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-3-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-3-298x300.jpg 298w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-3-768x774.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-3.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u064a\u0642\u0648\u0644 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646 \u0625\u0646 \u0647\u0630\u0647 \u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062a\u0639\u0644\u0645 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0640Press \u0648\u0627\u0644\u0640 Flye \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n<ul>\n<li>\u0627\u0631\u0628\u0637 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0623\u0634\u0631\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0634\u064a\u0621 \u062b\u0627\u0628\u062a \u062e\u0644\u0641\u0643.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u0634\u0631\u0627\u0626\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<li>\u0636\u064f\u0645 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u062a\u062c\u0645\u0639\u0627 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0637\u0648\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<li>\u0627\u0631\u062c\u0639\u0647\u0645 \u0628\u0628\u0637\u0621 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<p>\u0627\u0639\u0631\u0641 \u0645\u0646 \u0647\u0646\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%D8%A5%D8%B2%D8%A7%D9%8A-%D8%AA%D9%84%D8%B9%D8%A8-%D8%AA%D9%85%D8%B1%D9%8A%D9%86-%D8%A8%D9%86%D8%B4-%D9%8A%D8%B3%D8%A7%D8%B9%D8%AF%D9%83-%D8%B9%D9%84%D9%89-%D8%A7%D9%84%D8%AA%D8%B6%D8%AE%D9%8A%D9%85\/\" target=\"_blank\" rel=\"noopener\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f<\/a><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3264 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629<\/h4>\n<h5>4- TRX press-up to flye<\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7334\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/TRX-press-up-to-flye-4.jpg\" alt=\"TRX press-up to flye 4\" width=\"650\" height=\"650\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/TRX-press-up-to-flye-4.jpg 924w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/TRX-press-up-to-flye-4-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/TRX-press-up-to-flye-4-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/TRX-press-up-to-flye-4-768x768.jpg 768w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u064a\u062f\u0643 \u0648\u0643\u062a\u0641\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0639\u0631\u0636 \u0648\u0627\u062d\u062f\u060c \u0648\u0643\u0641 \u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0645\u064a\u0644 \u0628\u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0625\u0628\u0637\u064a\u0646 \u062b\u0645 \u0627\u0636\u063a\u0637 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0642\u0644\u0628 \u0645\u0639\u0635\u0645\u064a \u064a\u062f\u0643 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0643\u0641\u0627 \u064a\u062f\u064a\u0643 \u0645\u0648\u0627\u062c\u0647\u064a\u0646 \u0644\u0628\u0639\u0636\u0647\u0645\u0627.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0642\u064a\u0644\u0627\u060c \u0648\u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c\u060c \u0648\u0627\u062c\u0639\u0644 \u0635\u062f\u0631\u0643 \u064a\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0628\u064a\u0646 \u0627\u0644\u062d\u0628\u0644\u064a\u0646.<\/li>\n<li>\u0642\u0631\u0651\u0628 \u064a\u062f\u064a\u0643 \u0644\u0628\u0639\u0636\u0647\u0645\u0627 \u0644\u062a\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0648\u0645\u062b\u0644 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0644\u0645\u0627 \u062d\u0631\u0643\u062a \u0631\u062c\u0644\u064a\u0643 \u0628\u0628\u0633\u0627\u0637\u0629 \u0644\u062e\u0644\u0641 \u0648\u0642\u0631\u0628\u062a \u0635\u062f\u0631\u0643 \u0644\u0644\u0623\u0631\u0636. \u0648\u0623\u0643\u062b\u0631 \u0634\u064a\u0621 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0647\u0648 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062c\u0645\u0639 \u062a\u0645\u0631\u064a\u0646\u062a\u064a\u0646 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f.<\/li>\n<\/ul>\n<h5>5- Barbell bench press<\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7335 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-5.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 5\" width=\"598\" height=\"340\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-5.png 598w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-5-300x171.png 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0628\u0627\u0644\u0637\u0628\u0639 \u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0644\u0644\u0635\u062f\u0631.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064d \u0639\u0644\u064a \u0627\u0644\u0628\u0646\u0634\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643\u060c \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0627\u0644\u0628\u0627\u0631 \u0644\u062a\u062d\u062a \u0635\u062f\u0631\u0643 \u0648\u0627\u0631\u0641\u0639\u0647 \u0645\u0631\u0647 \u0623\u062e\u0631\u0649 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0628\u0646\u0634 \u0644\u0636\u0645\u0627\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<\/ul>\n<h5>6- Cable cross-over<\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7336 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Cable-cross-over-6.png\" alt=\"Cable cross-over 6\" width=\"598\" height=\"330\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Cable-cross-over-6.png 598w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Cable-cross-over-6-300x166.png 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/p>\n<p>\u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646 \u064a\u0642\u0648\u0644 \u0625\u0646\u0647 \u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u062b\u0627\u0646\u064a \u0623\u062d\u0633\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0647 \u0628\u0639\u062f bench press \u0648\u0645\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u0646\u0635\u0644 \u0644\u0623\u0641\u0636\u0644 \u0646\u062a\u064a\u062c\u0629.<\/p>\n<ul>\n<li>\u0642\u0641 \u0641\u064a \u0648\u0633\u0637 \u0627\u0644\u062c\u0647\u0627\u0632\u060c \u0648\u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0628\u0643\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0648\u0645\u064a\u0644 \u0628\u062c\u0633\u0645\u0643 \u0627\u0644\u0639\u0644\u0648\u064a \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636\u064a\u0646\u060c \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0642\u0644\u064a\u0644\u0627.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0628\u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0631\u062c\u0639\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0628\u0637\u0621\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0643\u0648\u0639\u0643 \u0645\u062b\u0646\u064a \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<\/ul>\n<h5>7- Resistance band cross-over<\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7337\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Resistance-band-cross-over-7.jpg\" alt=\"Resistance band cross-over 7\" width=\"600\" height=\"400\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Resistance-band-cross-over-7.jpg 850w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Resistance-band-cross-over-7-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Resistance-band-cross-over-7-768x512.jpg 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062d\u0631\u0643\u0629 cross-over \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u062d\u0633\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0644\u0644\u0635\u062f\u0631\u060c \u0648\u0645\u0645\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 (Resistance band)\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0628\u0646\u0641\u0633 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0642 \u0648\u0644\u0643\u0646 \u0628\u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0627\u0628\u0644.<\/p>\n<h5>8- Gym ball press-up<\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7338 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-8.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 8\" width=\"593\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-8.png 593w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-8-300x199.png 300w\" sizes=\"(max-width: 593px) 100vw, 593px\" \/><\/p>\n<ul>\n<li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0628\u0648\u0633\u0637\u0643 \u0648\u0627\u0633\u062a\u0646\u062f \u0628\u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u062d\u0631\u0643 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0635\u0644\u00a0\u0627\u0644\u0643\u0631\u0629 \u062a\u062d\u062a \u0622\u062e\u0631 \u0631\u062c\u0644\u0643 \u0648\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643.<\/li>\n<li>\u0627\u0628\u0639\u062f \u064a\u062f\u064a\u0643 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0639\u0631\u0636\u0647\u0645\u0627 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0627\u0631\u062c\u0639 \u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n<h5>9- Dumbbell flyes<\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7339 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/dumbelle-flyes-9.png\" alt=\"dumbelle flyes 9\" width=\"598\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/dumbelle-flyes-9.png 598w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/dumbelle-flyes-9-300x167.png 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/p>\n<p>\u0644\u0646\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0646\u0634\u060c \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u062f\u0641\u0647\u0627 bench press\u060c \u0633\u0646\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u0632 \u0648\u0628\u0646\u0634.<\/p>\n<ul>\n<li>\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u0633\u0637\u062d. \u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0641\u0631\u062f \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0628\u062f\u0631\u062c\u0629 \u0635\u063a\u064a\u0631\u0629\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u0641\u0631\u062f \u064a\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0641\u0642\u064a.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0641\u062a\u0631\u0629 \u0635\u063a\u064a\u0631\u0629 \u062b\u0645 \u0627\u0631\u062c\u0639 \u0627\u0631\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0623\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a 3 \u0639\u062f\u0627\u062a\u060c\u00a0\u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0635\u0639\u0628 \u0639\u0644\u064a\u0643 \u0631\u0641\u0639 \u0622\u062e\u0631 \u0639\u062f\u0627\u062a.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3266 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04.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.coachmag.co.uk\/exercises\/chest-exercises\" target=\"_blank\" rel=\"noopener\">Coachmag<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;\u0644\u062a\u0628\u0646\u064a \u0628\u0646\u0634 \u0642\u0648\u064a \u0644\u0646 \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0641\u064a \u064a\u0648\u0645 \u0648\u0644\u064a\u0644\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0631\u0646 \u0635\u062f\u0631\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0645\u0646 \u0643\u0644 \u0627\u0644\u0632\u0627\u0648\u064a\u0627&#8221; \u064a\u0642\u0648\u0644 \u0627\u0644\u0645\u062f\u0631\u0628 \u0631\u0648\u0628\u0631\u062a \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646. \u0633\u0646\u0639\u0631\u0641\u0643 \u0647\u0646\u0627 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0646\u064a\u0629 \u0623\u0648 \u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u0633\u0648\u0627\u0621 \u0633\u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":1112,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[158,44,284,262,64],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Ways-To-Pump-Up-Your-Chest-Workout-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1110"}],"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=1110"}],"version-history":[{"count":14,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1110\/revisions"}],"predecessor-version":[{"id":13653,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1110\/revisions\/13653"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1112"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}