{"id":11749,"date":"2023-01-03T16:39:23","date_gmt":"2023-01-03T14:39:23","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11749"},"modified":"2023-04-12T03:09:15","modified_gmt":"2023-04-12T01:09:15","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84-%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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"\n<p>\u062a\u0633\u0627\u0639\u062f\u0643 <a rel=\"noreferrer noopener\" 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\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644<\/a> \u0641\u064a \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0639\u0627\u0645 \u0648\u062f\u0639\u0645 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/strong> \u0628\u0627\u0644\u0635\u0648\u0631.<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\"><strong>\u0646<\/strong><\/a><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<\/strong><\/a><strong>.<\/strong><\/mark><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h2>\n\n\n\n<p><strong>Dumbbell Squat<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0642\u0641 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0627\u0644\u0623\u0642\u062f\u0627\u0645 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u062c\u0639\u0644 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0623\u0633\u0641\u0644 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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-full\"><img loading=\"lazy\" width=\"640\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Front_Squat.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632\" class=\"wp-image-11772\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Front_Squat.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Front_Squat-300x188.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Romanian Deadlift<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0645\u0639 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0636\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643 \u0644\u062a\u0645\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0630\u0644\u0643.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0643\u062a\u0641 \u0645\u062a\u0628\u0627\u0639\u062f\u0629.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0646\u062e\u0641\u0636 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0637\u0641\u064a\u0641 \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 &#8211; \u0639\u0627\u062f\u0629\u064b \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0642\u062f \u062a\u062c\u0627\u0648\u0632 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u062a\u0648 &#8211;<br>&nbsp;\u062b\u0645 \u0642\u0645 \u0628\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u0648\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u0644\u0648\u0642\u0648\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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-full\"><img loading=\"lazy\" width=\"740\" height=\"460\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/romanian-deadlift-exercise-1-2-6-9-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11773\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/romanian-deadlift-exercise-1-2-6-9-1.jpg 740w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/romanian-deadlift-exercise-1-2-6-9-1-300x186.jpg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/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<p><strong>Swiss Ball Leg Curl<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0645\u0639 \u0638\u0647\u0631 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0643\u0639\u0628 \u0645\u062f\u0639\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a\u0629.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646\u0627\u0646 \u0641\u064a \u062e\u0637 \u0628\u064a\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u0628\u062f\u0623 \u062a\u062c\u0639\u064a\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u062d\u0631\u062c\u0629 \u0627\u0644\u0643\u0631\u0629 \u0644\u0644\u062e\u0644\u0641 \u0628\u0627\u062a\u062c\u0627\u0647\u0643 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629\u060c<br>&nbsp;\u0648\u062a\u0645\u062a\u062f \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0646\u062f \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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-full\"><img loading=\"lazy\" width=\"600\" height=\"411\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Hamstring-Curls-2.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0643\u0631\u0629\" class=\"wp-image-11774\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Hamstring-Curls-2.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Hamstring-Curls-2-300x206.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<p><strong>Dumbbell Stepup<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u062e\u0644\u0641 \u0645\u0642\u0639\u062f \u0623\u0648 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0622\u062e\u0631\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636 \u0639\u0646\u062f\u0645\u0627 \u062a\u062e\u0637\u0648 \u0642\u062f\u0645\u0643 \u0639\u0644\u064a\u0647.<\/li><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u0627\u0635\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629\u060c \u0644\u0643\u0646 \u0627\u062a\u0631\u0643 \u0633\u0627\u0642\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0639\u0644\u0642\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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-full\"><img loading=\"lazy\" width=\"480\" height=\"358\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/step_up.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" class=\"wp-image-11775\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/step_up.png 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/step_up-300x224.png 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Walking Lunge<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c<br>&nbsp;\u0648\u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0642\u062f\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u062f\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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-full\"><img loading=\"lazy\" width=\"700\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Walking-Lunges-With-Weight.jpg\" alt=\"Lunges\" class=\"wp-image-11776\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Walking-Lunges-With-Weight.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Walking-Lunges-With-Weight-300x193.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u062c\u0644<\/h4>\n\n\n\n<p><strong>Leg Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0645\u0642\u0639\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d\u060c<br>&nbsp;\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062d\u062f\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643\u060c \u0627\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u062a\u0647 \u0628\u0639\u062f \u0630\u0644\u0643.<\/li><li>\u0627\u062e\u0641\u0636 &nbsp;\u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u062d\u062a\u0649 \u062a\u0646\u062d\u0646\u064a 90 \u062f\u0631\u062c\u0629 \u062b\u0645 \u0627\u0636\u063a\u0637 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0646 \u062d\u0630\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0634\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u0645\u062e\u0627\u0637\u0631\u0629 \u0628\u062e\u0631\u0648\u062c \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0646 \u0627\u0644\u0645\u0642\u0639\u062f (\u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0625\u0635\u0627\u0628\u0629).<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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\/12\/Leg-Press-Foot-Placements-1024x576.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0623\u062c\u0647\u0632\u0629\" class=\"wp-image-11777\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Leg-Press-Foot-Placements-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Leg-Press-Foot-Placements-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Leg-Press-Foot-Placements-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Leg-Press-Foot-Placements.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Kettlebell Swing<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643<\/li><li>\u0627\u062d\u0636\u0631 \u0627\u0644\u062c\u0631\u0633 \u0648\u0627\u062a\u0631\u0643\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0632\u0646 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 (\u0631\u0627\u062d\u062a\u0627 \u0627\u0644\u064a\u062f \u062a\u0648\u0627\u062c\u0647\u0643)\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627.<\/li><li>\u0645\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0631\u0641\u0639\u0647 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u0627\u062b\u0646\u064a \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u062a\u0623\u0631\u062c\u062d \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0647\u0628\u0648\u0637\u060c \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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-full\"><img loading=\"lazy\" width=\"602\" height=\"337\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/main-qimg-aa2cdb4bebc0bc08201dd57d6b4805d8-lq.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u062a\u0644 \u0628\u064a\u0644\" class=\"wp-image-11778\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/main-qimg-aa2cdb4bebc0bc08201dd57d6b4805d8-lq.jpg 602w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/main-qimg-aa2cdb4bebc0bc08201dd57d6b4805d8-lq-300x168.jpg 300w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/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\u0633\u0627\u0642 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0627\u0644\u0645\u0646\u0632\u0644 \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\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0639\u0627\u0645 \u0648\u062f\u0639\u0645 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 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