{"id":11508,"date":"2022-12-11T15:30:41","date_gmt":"2022-12-11T13:30:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11508"},"modified":"2023-04-12T03:15:42","modified_gmt":"2023-04-12T01:15:42","slug":"%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%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%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d9%83%d8%aa%d9%81-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0628\u0627\u0644\u0635\u0648\u0631 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u0643\u062a\u0627\u0641"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0627\u0644\u0643\u062a\u0641 \u0647\u0648 \u0627\u0644\u0645\u0641\u0635\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0629 \u0648\u0639\u062f\u0645 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0648\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0628\u064a\u0631\u064b\u0627 \u062c\u062f\u064b\u0627\u060c \u0641\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0644\u0630\u0627 \u064a\u062d\u062a\u0627\u062c \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u0642\u0631\u064b\u0627\u060c \u0644\u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0631\u062e\u0648\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641 \u0642\u0648\u064a\u064b\u0627 \u0648\u0645\u0631\u0646\u064b\u0627 \u0648\u0623\u0643\u062b\u0631 \u062a\u0646\u0633\u064a\u0642\u064b\u0627 \u0648\u062a\u0643\u064a\u064a\u0641\u064b\u0627 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641<\/strong> \u0628\u0627\u0644\u0635\u0648\u0631 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062a\u0627\u0641.<\/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\u0631\u064a\u0646\u0629 \u0643\u062a\u0641<\/h2>\n\n\n\n<p><strong>Dive Bomber Pushup<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0640pushup<\/li><li>\u0627\u062f\u0641\u0639 \u0628\u064a\u062f\u0643 \u0627\u0644\u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0625\u0639\u0627\u062f\u0629 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u062d\u062a\u0649 \u064a\u0631\u062a\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0623\u0633\u0643 \u062e\u0644\u0641 \u064a\u062f\u064a\u0643.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u062d\u0631\u0643\u0629 \u0645\u0642\u0648\u0633\u0629 \u0628\u062d\u064a\u062b \u064a\u0646\u062d\u0631\u0641 \u0635\u062f\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u064a\u0643\u0627\u062f \u064a\u0643\u0634\u0637 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0645\u0636\u064a \u0642\u062f\u0645\u064b\u0627 \u0648\u0623\u0646\u062a \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0630\u0639\u0643 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 <br>\u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 4 \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=\"610\" height=\"866\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/divebomber-610x866-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-11509\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/divebomber-610x866-1.jpg 610w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/divebomber-610x866-1-211x300.jpg 211w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/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\/1920x1000-01-1-1024x533.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11248\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Pike Press<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0640pushup<\/li><li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0630\u0639\u0643 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0623\u0633\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u064a\u0643\u0627\u062f \u0631\u0623\u0633\u0643 \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u062b\u0645 \u0627\u0636\u063a\u0637 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 4 \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=\"700\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pike-Push-Ups.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a\" class=\"wp-image-11510\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pike-Push-Ups.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pike-Push-Ups-300x193.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Dip<\/strong><\/p>\n\n\n\n<ul><li><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> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0631\u0633\u064a \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/li><li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u0643\u0631\u0633\u064a.<\/li><li>\u0636\u0639 \u0643\u0639\u0628\u064a\u0643 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0631\u062a\u0641\u0639 \u0622\u062e\u0631 \u0623\u0645\u0627\u0645\u0643 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0639\u0644\u064a\u0642 \u0633\u0627\u0642\u064a\u0643 (\u0625\u0630\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0645\u062a\u0627\u062d\u064b\u0627) <br>\u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 4 \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\/12\/About-2A15-TricepDips-939-5a6b97320e23d90036057538-1-1024x683.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0628\u0623\u062b\u0627\u062b \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-11511\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/About-2A15-TricepDips-939-5a6b97320e23d90036057538-1-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/About-2A15-TricepDips-939-5a6b97320e23d90036057538-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/About-2A15-TricepDips-939-5a6b97320e23d90036057538-1-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/About-2A15-TricepDips-939-5a6b97320e23d90036057538-1.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Lateral Plank Walk<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0640pushup<\/li><li>\u062d\u0631\u0643 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0641\u0648\u0642 \u064a\u0645\u064a\u0646\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0637\u0648 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639.<\/li><li>\u00b7\u0627\u0644\u0622\u0646 \u0623\u062e\u0631\u062c \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0648\u0636\u0639 \u062f\u0641\u0639 \u0639\u0627\u062f\u064a.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u00ab\u0627\u0644\u0645\u0634\u064a\u00bb \u0644\u0645\u062f\u0629 10 \u0645\u0631\u0627\u062a \u062b\u0645 \u0627\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062f\u0639\u0645 \u062c\u0632\u0639\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"886\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/39f213fc83ae0fb5fa78c0c09e2f5fbc-1024x886.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641\" class=\"wp-image-11512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/39f213fc83ae0fb5fa78c0c09e2f5fbc-1024x886.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/39f213fc83ae0fb5fa78c0c09e2f5fbc-300x260.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/39f213fc83ae0fb5fa78c0c09e2f5fbc-768x665.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/39f213fc83ae0fb5fa78c0c09e2f5fbc.jpg 1040w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Dumbbell Neutral Grip Overhead Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u0627\u062d\u0631\u0635 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0645\u0639 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0645\u0631\u0641\u0642\u064a\u0647\u0627 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0642\u0645 \u0628\u062a\u062c\u0647\u064a\u0632 \u0642\u0644\u0628\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u062b\u0628\u062a \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0634\u062f \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0646\u062a\u0638\u0631 \u0644\u0644\u062d\u0638\u0629.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 4 \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=\"652\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/neutral-grip-standing-two-arm-shoulder-press-1-1024x652.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" class=\"wp-image-11513\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/neutral-grip-standing-two-arm-shoulder-press-1-1024x652.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/neutral-grip-standing-two-arm-shoulder-press-1-300x191.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/neutral-grip-standing-two-arm-shoulder-press-1-768x489.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/neutral-grip-standing-two-arm-shoulder-press-1.jpg 1256w\" 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%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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/a><\/h3>\n\n\n\n<p><strong>Dumbbell Raise Complex<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u062a\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0645\u0627\u0645\u0643 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0623\u0643\u0645\u0644 12-15 \u0645\u0645\u062b\u0644\u064b\u0627 \u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 90 \u062f\u0631\u062c\u0629 (\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639).<\/li><li>\u0623\u0643\u0645\u0644 \u0627\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629\u060c \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0632\u0648\u062c \u0623\u062e\u0641 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644.<\/li><li>\u0627\u0631\u0641\u0639\u0647\u0627 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u062d\u062a\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0630\u0646 \u0628\u0623\u0630\u0631\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0625\u0628\u0647\u0627\u0645 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062f\u0639\u0645\u0643.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"640\" height=\"640\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image_iphone-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" class=\"wp-image-11514\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image_iphone-1.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image_iphone-1-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image_iphone-1-150x150.jpg 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Farmer&#8217;s Walk<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u062a\u0642\u0637 \u0623\u062b\u0642\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627 \u0648\u0627\u0644\u0645\u0634\u064a.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0628\u0642\u0648\u0629 \u0648\u0627\u0645\u0634\u064a \u0628\u0635\u062f\u0631\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u0633\u064a\u0631 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0641\u0627\u0645\u0634 \u0628\u0646\u0645\u0637 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062b\u0627\u0645\u0646.<\/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\/12\/The-Carry-1280x720-4-1024x576.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u062a\u0644 \u0628\u064a\u0644\" class=\"wp-image-11515\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/The-Carry-1280x720-4-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/The-Carry-1280x720-4-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/The-Carry-1280x720-4-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/The-Carry-1280x720-4.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Incline Bench Press<\/strong><\/p>\n\n\n\n<ul><li>\u0636\u0639 \u0645\u0642\u0639\u062f\u064b\u0627 \u0642\u0627\u0628\u0644\u0627\u064b \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u0632\u0627\u0648\u064a\u0629 30 \u0625\u0644\u0649 45 \u062f\u0631\u062c\u0629 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u064a\u0647.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u062e\u0627\u0631\u062c \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643\u060c \u0648\u0627\u0633\u062d\u0628\u0647 \u0645\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0635\u062f\u0631\u0643 \u062b\u0645 \u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u064a\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4.1-Smith-Machine-Incline-Bench-Press-Start-Full-Scale-Fitness-Personal-Training-in-Akron-1024x683-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u0645 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11516\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4.1-Smith-Machine-Incline-Bench-Press-Start-Full-Scale-Fitness-Personal-Training-in-Akron-1024x683-1.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4.1-Smith-Machine-Incline-Bench-Press-Start-Full-Scale-Fitness-Personal-Training-in-Akron-1024x683-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4.1-Smith-Machine-Incline-Bench-Press-Start-Full-Scale-Fitness-Personal-Training-in-Akron-1024x683-1-768x512.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Machine Shoulder Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0645\u0642\u0639\u062f \u0622\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641 \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.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u060c \u0641\u0642\u0645 \u0628\u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u062d\u062a\u0649 \u062a\u0648\u0627\u062c\u0647 \u0631\u0627\u062d\u062a\u0643 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u062e\u0644\u0627\u0641 \u0630\u0644\u0643\u060c \u0627\u0645\u0633\u0643\u0647\u0627 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u062a\u064a\u0643 \u0645\u062a\u062c\u0647\u0629 &nbsp;\u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u064a\u062a\u062a\u0628\u0639\u0627\u0646 \u0645\u0633\u0627\u0631\u064b\u0627 \u0639\u0627\u062f\u064a\u064b\u0627 \u0644\u0644\u0636\u063a\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"886\" height=\"1024\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/SP660_Shoulder-press-Exer-1b-11-1-886x1024.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u0645\" class=\"wp-image-11517\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/SP660_Shoulder-press-Exer-1b-11-1-886x1024.jpg 886w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/SP660_Shoulder-press-Exer-1b-11-1-259x300.jpg 259w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/SP660_Shoulder-press-Exer-1b-11-1-768x888.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/SP660_Shoulder-press-Exer-1b-11-1-1328x1536.jpg 1328w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/SP660_Shoulder-press-Exer-1b-11-1.jpg 1453w\" sizes=\"(max-width: 886px) 100vw, 886px\" \/><\/figure>\n\n\n\n<p><strong>Dumbbell Incline Row<\/strong><\/p>\n\n\n\n<ul><li>\u0636\u0639 \u0645\u0642\u0639\u062f \u0645\u0642\u0639\u062f \u0645\u0646\u062d\u062f\u0631 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0635\u062f\u0631\u0647 \u0644\u0623\u0633\u0641\u0644\u060c \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0643\u0644\u062a\u0627 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0648\u0635\u0641 \u0643\u0644\u0627 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/chest-supported-row-600-demo-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641\" class=\"wp-image-11518\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/chest-supported-row-600-demo-1.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/chest-supported-row-600-demo-1-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/chest-supported-row-600-demo-1-768x384.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 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84\/\"><\/a>\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>\u064a\u0639\u062f \u0627\u0644\u0643\u062a\u0641 \u0647\u0648 \u0627\u0644\u0645\u0641\u0635\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0629 \u0648\u0639\u062f\u0645 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0648\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0628\u064a\u0631\u064b\u0627 \u062c\u062f\u064b\u0627\u060c \u0641\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0644\u0630\u0627 \u064a\u062d\u062a\u0627\u062c \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u0642\u0631\u064b\u0627\u060c \u0644\u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0631\u062e\u0648\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641 \u0642\u0648\u064a\u064b\u0627 \u0648\u0645\u0631\u0646\u064b\u0627 \u0648\u0623\u0643\u062b\u0631 \u062a\u0646\u0633\u064a\u0642\u064b\u0627 \u0648\u062a\u0643\u064a\u064a\u0641\u064b\u0627 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11530,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2183,2184,2231,2230],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u062a\u0645\u0631\u064a\u0646\u0629-\u0643\u062a\u0641-\u0628\u0627\u0644\u0635\u0648\u0631-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11508"}],"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=11508"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11508\/revisions"}],"predecessor-version":[{"id":13699,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11508\/revisions\/13699"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11530"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}