{"id":11392,"date":"2022-11-29T16:13:36","date_gmt":"2022-11-29T14:13:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11392"},"modified":"2023-04-12T03:20:10","modified_gmt":"2023-04-12T01:20:10","slug":"%d8%a3%d9%82%d9%88%d9%89-6-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%aa%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%88%d9%89-6-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%aa%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/","title":{"rendered":"\u0623\u0642\u0648\u0649 6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"\n<p>\u062a\u0645\u0646\u062d\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u062d\u064a\u062b \u062a\u0642\u0648\u0645 \u0628\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0647\u064a\u0643\u0644 \u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u064b\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u062d\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u062d\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0644\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641 \u0636\u0639\u064a\u0641\u0629\u060c \u0641\u0642\u062f \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0644\u062a\u062c\u0646\u0628 \u0630\u0644\u0643 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/strong> \u0628\u0627\u0644\u062e\u0637\u0648\u0627\u062a.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651<mark>\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><br><a href=\"https:\/\/bit.ly\/3zAA98X\" 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><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h2>\n\n\n\n<p><strong>Push Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631\u060c \u062b\u0645 \u0642\u064f\u0645 \u0628\u0625\u0631\u0627\u062d\u062a\u0647 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0645\u0639 \u0631\u0641\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643\u060c \u0648\u062a\u0648\u062c\u064a\u0647 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c\u060c<br>\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0631\u0628\u0639 \u0642\u0631\u0641\u0635\u0627\u0621 \u062b\u0645 \u0627\u0631\u062a\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0628\u0642\u0648\u0629.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0644\u062d\u0638\u0629 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0631\u0643\u0632 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644 \u062c\u0630\u0639\u0643 \u0648\u0627\u0644\u062c\u0644\u0648\u062a\u0633 \u0645\u0639\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0644\u062d\u0645\u0627\u064a\u0629 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/PushPress_Male_V4-1024x683.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/PushPress_Male_V4-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/PushPress_Male_V4-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/PushPress_Male_V4-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/PushPress_Male_V4-1536x1024.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/PushPress_Male_V4.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Reverse Cable Crossover<\/strong><\/p>\n\n\n\n<ul><li>\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0631\u0641\u0627\u0642 \u0645\u0642\u0627\u0628\u0636 D \u0628\u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0627\u0628\u0644 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0645\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0639\u0644\u0649 \u064a\u0645\u064a\u0646\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0627\u0644\u0639\u0643\u0633 \u0635\u062d\u064a\u062d.<\/li><li>\u0627\u0631\u0633\u0645 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0628\u062d\u064a\u062b \u062a\u0634\u0643\u0644 X \u0639\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u062b\u0627\u0628\u062a\u064b\u0627.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0642\u0644\u064a\u0644\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0642\u0628\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0644\u0649 \u0643\u0644 \u0622\u0644\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u062a\u0634\u0628\u0647 X\u060c<br>&nbsp;\u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0630\u0647\u0628 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0642\u0628\u0644 \u0634\u062f\u0647\u0627.<\/li><li>\u0625\u0630\u0627 \u0623\u0645\u0643\u0646\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0639 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0644\u0627\u062d\u0642\u0629.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"768\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8-Reverse-Cable-Crossover-1024x768.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\" class=\"wp-image-11395\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8-Reverse-Cable-Crossover-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8-Reverse-Cable-Crossover-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8-Reverse-Cable-Crossover-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8-Reverse-Cable-Crossover.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\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg\" alt=\"\" class=\"wp-image-11249\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3><a href=\"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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h3>\n\n\n\n<p><strong>One-Arm Cable Lateral Raise<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u062c\u0627\u0646\u0628\u064a\u064b\u0627 \u0623\u0645\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0628\u0639\u064a\u062f\u064b\u0627.<\/li><li>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0628\u0643\u0631\u0629\u060c \u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 D.<\/li><li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0638\u0647\u0631 \u0643\u062a\u0641\u064a\u0643\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u0643\u0627\u0628\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0631\u0643\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0641\u0642\u0637.<\/li><li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0628\u0639\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0639\u0648\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0635\u0644\u064a.<\/li><li>\u0643\u0631\u0631 \u062d\u0633\u0628 \u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u062a\u062d\u0631\u0643 \u064a\u062f\u0643 \u0648\u0645\u0631\u0641\u0642\u0643 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"405\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cable-moves-better-than-dumbbells-1-b-700xh-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\" class=\"wp-image-11396\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cable-moves-better-than-dumbbells-1-b-700xh-1.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cable-moves-better-than-dumbbells-1-b-700xh-1-300x174.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062e\u0644\u0641\u064a<\/h3>\n\n\n\n<p><strong>Reverse Pec Deck Fly<\/strong><\/p>\n\n\n\n<ul id=\"block-3883ab56-a5b0-4010-a856-ca1583171886\"><li>\u0648\u0627\u062c\u0647 \u0627\u0644\u062c\u0647\u0627\u0632\u060c \u0648\u0636\u0639 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644.<\/li><li>\u0634\u062f \u062c\u0630\u0639\u0643 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u062b\u0645 \u0627\u062f\u0641\u0639 \u0644\u0644\u0646\u0647\u0627\u064a\u0629.<\/li><li>\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0647\u062f\u0648\u0621 \u0648\u062b\u0628\u0627\u062a.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/xdb-54m-machine-rear-delt-fly-m2-16x9-2-1024x576.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u062e\u0644\u0641\u064a\" class=\"wp-image-11398\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/xdb-54m-machine-rear-delt-fly-m2-16x9-2-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/xdb-54m-machine-rear-delt-fly-m2-16x9-2-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/xdb-54m-machine-rear-delt-fly-m2-16x9-2-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/xdb-54m-machine-rear-delt-fly-m2-16x9-2-1536x864.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/xdb-54m-machine-rear-delt-fly-m2-16x9-2-2048x1152.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Cable Face Pulls<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644<\/li><li>\u0627\u0636\u0628\u0637 \u0625\u0637\u0627\u0631 \u0627\u0644\u0643\u0627\u0628\u0644 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0639\u064a\u0646<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0628\u0644 \u0645\u0639\u0642\u0648\u062f \u0627\u0644\u0637\u0631\u0641\u064a\u0646.<\/li><li>\u0627\u0645\u0633\u0643 \u0643\u0644 \u0637\u0631\u0641 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641<\/li><li>\u0627\u062c\u0630\u0628 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0643\u0627\u0628\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647\u0643<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0627\u0637\u0644\u0642 \u0627\u0644\u062d\u0628\u0644 \u0628\u0628\u0637\u0621<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-2-2-1024x576.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\" class=\"wp-image-11400\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-2-2-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-2-2-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-2-2-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-2-2.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%83%d8%aa%d9%81-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%88%d8%a7%d9%84%d8%ae%d8%b7%d9%88%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641<\/a> \u0648\u0631\u0642\u0628\u0629<\/h4>\n\n\n\n<p><strong>Standing Barbell Shrugs<\/strong><\/p>\n\n\n\n<ul><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u062d\u062a\u064a \u064a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062e\u0635\u0631.<\/li><li>\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u0638\u0647\u0631 (i.e. \u201cshrug\u201d or pinch them)\u060c \u0648\u0627\u0636\u063a\u0637 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0642\u0628\u0644 \u0625\u0637\u0644\u0627\u0642\u0647\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0642\u064a\u062f\u0629 \u0628\u0643\u062a\u0641\u064a\u0643\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0636\u0641\u0627\u0636\u0629 \u0646\u0633\u0628\u064a\u064b\u0627\u060c<br>&nbsp;\u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062a\u0646\u062e\u0641\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u062c\u062f\u064b\u0627.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0646\u0647\u0627\u064a\u0629 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0639\u0627\u0645\u060c \u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0642\u062f\u0645\u060c<br>&nbsp;\u0644\u0630\u0627 \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"561\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Gbx5Ss7Pw2YsGKejedxciK.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11399\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Gbx5Ss7Pw2YsGKejedxciK.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Gbx5Ss7Pw2YsGKejedxciK-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Gbx5Ss7Pw2YsGKejedxciK-768x431.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/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 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \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 href=\"https:\/\/bit.ly\/3zAA98X\" 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\u0645\u0646\u062d\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u062d\u064a\u062b \u062a\u0642\u0648\u0645 \u0628\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0647\u064a\u0643\u0644 \u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u064b\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u062d\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u062d\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0644\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 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