{"id":11125,"date":"2022-11-13T18:01:05","date_gmt":"2022-11-13T16:01:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11125"},"modified":"2022-11-13T18:01:06","modified_gmt":"2022-11-13T16:01:06","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%aa%d9%81-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%aa%d9%81-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/","title":{"rendered":"\u0627\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u0635\u0648\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"\n<p>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0644\u0649 \u0623\u0643\u062a\u0627\u0641 \u0623\u0642\u0648\u0649\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0625\u062c\u0627\u0628\u062a\u0643 \u0628\u0646\u0639\u0645\u060c \u0641\u0623\u0646\u062a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0641\u0636\u0644 5 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641<\/strong> \u0645\u062c\u0631\u0628\u0629 \u0648\u0635\u062d\u064a\u062d\u0629\u060c \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641. \u0648\u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>.<\/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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>Wall Slide<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629\u060c \u0645\u062b\u0644 \u0623\u0639\u0645\u062f\u0629 \u0645\u0631\u0645\u0649 \u0643\u0631\u0629 \u0627\u0644\u0642\u062f\u0645.<\/li><li>\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 &nbsp;\u0628\u0628\u0637\u0621 \u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0638\u0647\u0648\u0631 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 (\u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a).<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/wall-angels.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-11126\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/wall-angels.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/wall-angels-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/wall-angels-768x384.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628<\/h3>\n\n\n\n<p><strong>Free Weights Overhead Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u0632\u062c\u0627\u062c\u0627\u062a \u0645\u064a\u0627\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/li><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0639 \u062c\u0639\u0644 \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0648\u0631\u0643\u064a\u0643 \u0648\u0631\u0623\u0633\u0643 \u0648\u0639\u0646\u0642\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0630\u0642\u0646\u0643 \u0645\u0637\u0648\u064a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0645\u0633\u0643 \u0628\u064a\u0636\u0629 \u062a\u062d\u062a \u0630\u0642\u0646\u0643.<\/li><li>\u0648\u0632\u0639 \u0648\u0632\u0646\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0623\u0631\u0636 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u062e\u0644\u0642 \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u0631.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0642\u0644\u064a\u0644\u0627\u064b \u0641\u0648\u0642 \u0643\u062a\u0641\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0634\u062f \u0643\u062a\u0641\u064a\u0643 \u0648\u0648\u0631\u0643\u064a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u0639\u0635\u0645\u064a\u0643 \u0627\u0644\u0645\u062d\u0627\u064a\u062f\u064a\u0646.<\/li><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0635\u0639\u0648\u062f\u064a\u0629 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u062a\u0648\u0642\u0641 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u0632.<\/li><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0647\u0628\u0648\u0637\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643.<\/li><li>\u00a0\u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u062a\u0647\u064a \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u0648\u0642 \u0643\u062a\u0641\u064a\u0643 \u062f\u0648\u0646 \u0645\u0644\u0627\u0645\u0633\u0629 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f\u0647.<\/li><\/ul>\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<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"594\" height=\"514\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1c621321f38238549888e70295cd0136-overhead-press-body-workouts-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632\" class=\"wp-image-11130\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1c621321f38238549888e70295cd0136-overhead-press-body-workouts-1.jpg 594w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1c621321f38238549888e70295cd0136-overhead-press-body-workouts-1-300x260.jpg 300w\" sizes=\"(max-width: 594px) 100vw, 594px\" \/><\/figure><\/div>\n\n\n\n<p><strong>barbell overhead pres<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.<\/li><li>\u0627\u0646\u0638\u0631 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0642\u0641 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u064a\u0646 \u0648\u064a\u062f\u064a\u0643 \u0628\u062c\u0648\u0627\u0631 \u0643\u062a\u0641\u064a\u0643<\/li><li>\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0645\u0633\u0643\u0647 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u064a\u0637 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643\u060c \u062d\u062a\u0649 \u064a\u062a\u0648\u0627\u0632\u0646 \u0641\u0648\u0642 \u0643\u062a\u0641\u064a\u0643 \u0648\u0648\u0633\u0637 \u0642\u062f\u0645\u0643<\/li><li>\u0644\u0627 \u062a\u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0623\u0646\u0632\u0644\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u064a\u0646 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u00a0\u0644\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"577\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1-1024x577.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11127\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1-768x433.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1.jpg 1136w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" class=\"wp-image-8643\" width=\"840\" height=\"262\" 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: 840px) 100vw, 840px\" \/><\/a><\/figure>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u0635\u0648\u0631<\/h4>\n\n\n\n<p><strong>Half Kneeling Landmine Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0631\u0643\u0628\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u0643 \u062a\u062d\u062a \u0648\u0631\u0643\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643 \u0645\u0637\u0648\u064a\u0629.<\/li><li>\u0627\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0648\u0636\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u060c \u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u0627\u0636\u063a\u0637 \u0644\u0644\u0625\u063a\u0644\u0627\u0642 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u062f \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0644\u062a\u0639\u0627\u0642\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062f\u0627\u0644\u064a\u0629.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0639\u0644\u0649 \u0643\u062a\u0641\u0643 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0645\u0639 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/BarBend-Article-Image-760-x-427-40.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11128\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/BarBend-Article-Image-760-x-427-40.jpg 760w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/BarBend-Article-Image-760-x-427-40-300x169.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Standing Cable Face Pull<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u064f\u0645 \u0628\u0625\u0639\u062f\u0627\u062f \u0622\u0644\u0629 \u0628\u0643\u0631\u0629 \u0627\u0644\u0643\u0627\u0628\u0644 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0628\u0643\u0631\u0629 \u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0631\u0641\u0642 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u064a\u0632 \u0628\u0645\u0642\u0628\u0636\u064a\u0646 \u064a\u062f\u064a\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0642\u064f\u0645 \u0628\u0645\u062f \u0627\u0644\u0645\u0642\u0628\u0636\u064a\u0646 \u0648\u0625\u0645\u0633\u0627\u0643\u0647\u0645\u0627 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u062f\u0627\u062e\u0644.<\/li><li>\u062a\u0631\u0627\u062c\u0639 \u00a0\u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u062b\u0645 \u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u062e\u0644\u0641 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0645\u0639 \u0648\u0636\u0639 \u062c\u0633\u0645\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 20 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u062d\u0628\u0644 \u0646\u062d\u0648\u0643 \u0641\u0642\u0637 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0628\u062f\u0621 \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u0627\u0644\u0645\u0643\u062f\u0633.<\/li><li>\u0627\u0633\u062d\u0628 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u0645\u0644\u062d\u0642 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u062c\u0628\u0647\u062a\u0643.<\/li><li>\u0627\u062c\u0639\u0644 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0645\u0648\u0627\u062c\u0647\u062a\u064a\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u062c\u0647 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u062f\u0639\u0627\u0645\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u062f\u0648\u0646 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0643\u062a\u0641\u064a\u0643 \u0623\u0648 \u0635\u062f\u0631\u0643 \u0628\u0627\u0644\u062a\u062f\u062d\u0631\u062c \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u0646\u062a \u062a\u0645\u062f.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 20 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"715\" height=\"355\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cable-face-pull-exercise.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\n\" class=\"wp-image-11129\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cable-face-pull-exercise.jpg 715w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cable-face-pull-exercise-300x149.jpg 300w\" sizes=\"(max-width: 715px) 100vw, 715px\" \/><\/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 \u0627\u0644\u0643\u062a\u0641 \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 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0644\u0643 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0625\u0630\u0627 \u0623\u062e\u0628\u0631\u0643 \u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0642\u0644\u064a\u0644 \u0643\u062b\u0627\u0641\u0629 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0623\u0648 \u0645\u062f\u062a\u0647\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\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>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0644\u0649 \u0623\u0643\u062a\u0627\u0641 \u0623\u0642\u0648\u0649\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0625\u062c\u0627\u0628\u062a\u0643 \u0628\u0646\u0639\u0645\u060c \u0641\u0623\u0646\u062a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0645\u062c\u0631\u0628\u0629 \u0648\u0635\u062d\u064a\u062d\u0629\u060c \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641. \u0648\u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\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":11153,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2183,2186,2184,2185],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u062a\u0641-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11125"}],"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=11125"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11125\/revisions"}],"predecessor-version":[{"id":11152,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11125\/revisions\/11152"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11153"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}