{"id":11679,"date":"2022-12-27T18:00:27","date_gmt":"2022-12-27T16:00:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11679"},"modified":"2023-04-12T03:04:15","modified_gmt":"2023-04-12T01:04:15","slug":"%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d9%86%d8%b4-%d9%83%d8%a7%d9%85%d9%84%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d9%86%d8%b4-%d9%83%d8%a7%d9%85%d9%84%d8%a9\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"\n<p>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0646\u062d\u062a \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0638\u0647\u0648\u0631 \u0628\u0634\u0643\u0644 \u062c\u0630\u0627\u0628\u060c \u0623\u0648 \u0644\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0623\u0648 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0647\u0645\u0627\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0641\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0648\u0642\u0648\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u064a\u0647\u0627 \u0628\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 <strong>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629<\/strong> \u0628\u0627\u0644\u0635\u0648\u0631.<\/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>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629<\/h2>\n\n\n\n<p><strong>Incline push up<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0633\u0637\u062d \u0627\u0644\u0637\u0627\u0648\u0644\u0629.<\/li><li>\u062e\u064f\u0630 \u062e\u0637\u0648\u0629 &nbsp;\u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d &nbsp;\u062c\u0633\u0645\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u0630\u064a \u062a\u062a\u0643\u0626 \u0639\u0644\u064a\u0647.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646 \u062e\u0641\u064a\u0641\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 20 \u0639\u062f\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0623\u0645\u0631\u060c \u0641\u0627\u0642\u062a\u0631\u0628 \u0645\u0646 \u064a\u062f\u064a\u0643 \u061b \u0644\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u062e\u0637\u0648\u0629 \u0623\u0628\u0639\u062f.<\/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\/person-performing-incline-pushup-against-wooden-block-1024x683.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629\" class=\"wp-image-11680\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/person-performing-incline-pushup-against-wooden-block-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/person-performing-incline-pushup-against-wooden-block-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/person-performing-incline-pushup-against-wooden-block-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/person-performing-incline-pushup-against-wooden-block.jpg 1100w\" 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\/1920x1000-01-1-1024x533.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>Flat bench press<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0627\u0631.<\/li><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0645\u0639 \u0644\u0641 \u0625\u0628\u0647\u0627\u0645\u0643 \u062d\u0648\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 &nbsp;\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0642\u0641 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u062d\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u064a\u0637 \u0645\u062a\u0648\u0627\u0641\u0642\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0635\u062f\u0631\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 &nbsp;\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"563\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/pLaRi5jXSHDKu6WRydetBo-1200-80-2.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11681\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/pLaRi5jXSHDKu6WRydetBo-1200-80-2.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/pLaRi5jXSHDKu6WRydetBo-1200-80-2-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/pLaRi5jXSHDKu6WRydetBo-1200-80-2-768x432.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Incline bench press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0645\u0639 \u0644\u0641 \u0625\u0628\u0647\u0627\u0645\u0643 \u062d\u0648\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 &nbsp;\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0642\u0641 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0639\u0638\u0645\u0629 \u0627\u0644\u062a\u0631\u0642\u0648\u0629.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u0635\u062f\u0631\u0643\u060c \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0645\u0646\u062a\u0635\u0641 \u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u0645\u0627\u062a.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0639 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"573\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-1024x573.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11682\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-1024x573.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped-768x430.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_68880238opt_featured_1625232235_1200x672_acf_cropped.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" class=\"wp-image-8643\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3><a href=\"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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/h3>\n\n\n\n<p><strong>Decline bench press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u0647\u0628\u0648\u0637\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u0623\u0645\u064a\u0646 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0645\u062e\u0635\u0635 \u0644\u0644\u0643\u0627\u062d\u0644.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0645\u0639 \u0644\u0641 \u0625\u0628\u0647\u0627\u0645\u0643 \u062d\u0648\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0646\u062d\u0648 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u062d\u0644\u0645\u0627\u062a\u0643.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0639 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"513\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/screen-shot-2022-08-16-at-11-46-14-am-1660667022-1-1024x513.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11683\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/screen-shot-2022-08-16-at-11-46-14-am-1660667022-1-1024x513.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/screen-shot-2022-08-16-at-11-46-14-am-1660667022-1-300x150.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/screen-shot-2022-08-16-at-11-46-14-am-1660667022-1-768x385.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/screen-shot-2022-08-16-at-11-46-14-am-1660667022-1.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Pushup<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u062a\u0631\u0627\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0627\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0644\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/li><li>\u0639\u0644\u064a\u0643 &nbsp;\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u062f\u0639\u0645 \u062c\u0630\u0639\u0643 \u0623\u0648 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0633\u062a\u0642\u064a\u0645 \u0645\u0631\u0641\u0642\u064a\u0643.<\/li><li>\u0642\u064f\u0645 \u0628\u0639\u0645\u0644 3 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"485\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/push-up-top-position.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a\" class=\"wp-image-11684\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/push-up-top-position.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/push-up-top-position-300x182.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/push-up-top-position-768x466.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<h4><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=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u062a\u0636\u062e\u064a\u0645<\/a><\/h4>\n\n\n\n<p><strong>Cable crossover<\/strong><\/p>\n\n\n\n<ul><li>\u0636\u0639 \u0627\u0644\u0628\u0643\u0631\u0627\u062a \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u062a\u0641\u0639 (\u0641\u0648\u0642 \u0631\u0623\u0633\u0643)\u060c \u0648\u062d\u062f\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643.<\/li><li>\u0623\u0645\u0633\u0643 \u0627\u0644\u0628\u0643\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u062b\u0645 \u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0647\u0645\u064a \u0628\u064a\u0646 \u0643\u0644\u062a\u0627 \u0627\u0644\u0628\u0643\u0631\u062a\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0633\u062d\u0628 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639\u064b\u0627 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062c\u0630\u0639\u0643 \u0627\u0646\u062d\u0646\u0627\u0621 \u0623\u0645\u0627\u0645\u064a \u0635\u063a\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0635\u0631\u060c \u0633\u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0634\u0643\u0644 \u0637\u0641\u064a\u0641 \u0645\u0646 \u0623\u062c\u0644 \u0645\u0646\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 (\u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0646 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646) \u0641\u064a \u0642\u0648\u0633 \u0639\u0631\u064a\u0636 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u062a\u0646\u0641\u0633 \u0648\u0623\u0646\u062a \u062a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0646\u0635\u064a\u062d\u0629: \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644\u0648\u0627 \u062b\u0627\u0628\u062a\u064a\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u061b<br>\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062f\u062b \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u0642\u0637 \u0639\u0646\u062f \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0623\u0639\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0623\u0646\u062a \u062a\u062a\u0646\u0641\u0633.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0641\u0633 \u0642\u0648\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0644\u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1212794155-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\" class=\"wp-image-11685\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1212794155-1.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1212794155-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1212794155-1-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<h5>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0648\u062a\u0631\u0627\u064a<\/h5>\n\n\n\n<p><strong>Chest dip<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u0627\u0646 \u0648\u0642\u0645 \u0628\u0625\u0645\u0633\u0627\u0643\u0647\u0645\u0627\u060c \u0628\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u062d\u064a\u062b \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u064a\u062f\u064a\u0643.<\/li><li>\u062b\u0645 \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u064a\u062f\u064a\u0643.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u062b\u0645 \u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/li><li>\u0642\u0645 \u0628\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"719\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/lg-b-dips-barras-1024x719.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\" class=\"wp-image-11686\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/lg-b-dips-barras-1024x719.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/lg-b-dips-barras-300x211.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/lg-b-dips-barras-768x540.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/lg-b-dips-barras.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Resistance band pullover<\/strong><\/p>\n\n\n\n<ul><li>\u062b\u0628\u062a \u0627\u0644\u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0637\u0627\u0637\u064a &#8221; resistance band&#8221; \u0639\u0644\u0649 \u0634\u064a\u0621 \u0635\u0644\u0628.<\/li><li>\u062b\u0645 \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0631\u0623\u0633\u0643 \u0646\u062d\u0648 \u0646\u0642\u0637\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0639\u062f \u062b\u0628\u064a\u062a\u0647.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0634\u0631\u064a\u0637 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0628\u062d\u0648\u0627\u0644\u064a 1-2 \u0642\u062f\u0645.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u0628\u0647\u0627\u0645\u0643 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0645\u0627\u0621 \u0648\u0631\u0627\u062d\u062a\u0643 \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0646\u062d\u0648 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u062a\u0643.<\/li><li>\u0642\u0645 \u0628\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"890\" height=\"720\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pulloverd4c18cea6681dbffd22234bd3cefeb37.png\" alt=\"\" class=\"wp-image-11687\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pulloverd4c18cea6681dbffd22234bd3cefeb37.png 890w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pulloverd4c18cea6681dbffd22234bd3cefeb37-300x243.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pulloverd4c18cea6681dbffd22234bd3cefeb37-768x621.png 768w\" sizes=\"(max-width: 890px) 100vw, 890px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d9%8a%d8%b3%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" data-type=\"post\" data-id=\"11095\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a> \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 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%83%d8%a7%d9%85%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644<\/a> \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>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0646\u062d\u062a \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0638\u0647\u0648\u0631 \u0628\u0634\u0643\u0644 \u062c\u0630\u0627\u0628\u060c \u0623\u0648 \u0644\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0623\u0648 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0647\u0645\u0627\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0641\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0648\u0642\u0648\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u064a\u0647\u0627 \u0628\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0635\u0648\u0631. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11759,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[88,2255,2235,2254],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u062a\u0645\u0631\u064a\u0646\u0629-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644\u0629-\u0628\u0627\u0644\u0635\u0648\u0631-\u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11679"}],"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=11679"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11679\/revisions"}],"predecessor-version":[{"id":13682,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11679\/revisions\/13682"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11759"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}