{"id":11862,"date":"2023-01-09T16:08:53","date_gmt":"2023-01-09T14:08:53","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11862"},"modified":"2023-04-11T03:17:21","modified_gmt":"2023-04-11T01:17:21","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"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%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"\n<p>\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0632\u0646 \u0623\u0642\u0644 \u0645\u0645\u0627 \u0647\u0648 \u0635\u062d\u064a \u0644\u0637\u0648\u0644\u0643\u060c \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0645\u062c\u0645\u0648\u0639\u0629 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong> \u0648\u062d\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645\u060c \u0648\u0644\u0643\u0646 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u062e\u0637\u0629 \u0634\u0627\u0645\u0644\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0633\u0646\u0642\u062f\u0645 \u0644\u0643 \u0628\u0639\u0636 \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0627\u0644\u0622\u0646.<\/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\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h2>\n\n\n\n<p><strong>Pushups<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/p>\n\n\n\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<div class=\"wp-container-1 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0631\u0627\u062d\u062a\u0627 \u0627\u0644\u064a\u062f \u0645\u0633\u0637\u062d\u062a\u0627\u0646\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u064a\u062f\u0627\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u062d\u062a\u0649 \u064a\u0635\u0646\u0639 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u064a\u0643\u0627\u062f \u0623\u0646\u0641\u0643 \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/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<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"724\" height=\"407\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/cnPgSLG9sZppVdEei9MjUD-3.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-11863\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/cnPgSLG9sZppVdEei9MjUD-3.jpg 724w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/cnPgSLG9sZppVdEei9MjUD-3-300x169.jpg 300w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Pullups<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a\u0636\u064b\u0623 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<ul><li>\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 pullup bar \u0623\u0648 sturdy cylindrical object \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0633\u062d\u0628<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.<\/li><li>\u0627\u0628\u0642 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u0634\u0631\u064a\u0637 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0644\u0627\u0645\u0633 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0642\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u0634\u0631\u064a\u0637.<\/li><li>\u0627\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \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-large\"><img loading=\"lazy\" width=\"1024\" height=\"567\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Fit-Man-Performing-A-Pullup-In-The-Park-1024x567.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0639\u0642\u0644\u0629\" class=\"wp-image-11864\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Fit-Man-Performing-A-Pullup-In-The-Park-1024x567.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Fit-Man-Performing-A-Pullup-In-The-Park-300x166.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Fit-Man-Performing-A-Pullup-In-The-Park-768x425.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Fit-Man-Performing-A-Pullup-In-The-Park.webp 1109w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\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%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a><\/h3>\n\n\n\n<p><strong>Squats<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0645\u0624\u062e\u0631\u062a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0627\u062a \u0639\u0636\u0644\u0629 \u0627\u0644\u0641\u062e\u0630 (\u0643\u0648\u0627\u062f).<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u062d\u062a\u0649 \u062a\u0641\u0635\u0644 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u062b\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642\u064a\u0643 \u0641\u0642\u0637\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0639\u0644\u0649 \u0648\u0634\u0643 \u0627\u0644\u062c\u0644\u0648\u0633\u060c<br>&nbsp;\u0648\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636<\/li><li>. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639\u0643 \u0627\u0644\u0623\u0635\u0644\u064a.<\/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=\"900\" height=\"562\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Screen-Shot-2017-06-22-at-3.25.47-PM-e1498163509655.png\" alt=\"\u0633\u0643\u0648\u0627\u062a\" class=\"wp-image-11865\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Screen-Shot-2017-06-22-at-3.25.47-PM-e1498163509655.png 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Screen-Shot-2017-06-22-at-3.25.47-PM-e1498163509655-300x187.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Screen-Shot-2017-06-22-at-3.25.47-PM-e1498163509655-768x480.png 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Lunges<\/strong><\/p>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646\u060c \u0648\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 &nbsp;\u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643.<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0645\u062f \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0623\u062e\u0630 \u062e\u0637\u0648\u0629\u060c<br>\u062b\u0645 \u0627\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0631\u0627\u0643\u0639\u064b\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0643\u0639\u0628\u0643 \u0644\u0644\u062e\u0644\u0641 \u0644\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0623\u0648\u0644\u064a.<\/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.\u060c \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/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\/2023\/01\/The_Lunge.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a\" class=\"wp-image-11866\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/The_Lunge.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/The_Lunge-300x188.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h3>\n\n\n\n<p><strong>Bench press<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u0627\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0635\u062f\u0631.<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0640 bench.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u0642\u0639\u062f \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0631\u0641 \u0644\u0644\u0642\u0636\u064a\u0628\u060c \u0641\u0648\u0627\u062c\u0647 \u0627\u0644\u0634\u0631\u064a\u0637.<\/li><li>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0647\u0646\u0627\u0643 \u0631\u0641\u060c \u0641\u0627\u0645\u0633\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0639\u0646\u0627\u064a\u0629 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0628\u0628\u0637\u0621 \u0644\u0644\u062e\u0644\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0631\u0641\u060c \u0641\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0625\u0628\u0647\u0627\u0645\u0643.<\/li><li>\u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u0641\u064a \u0646\u0634\u0631 \u0623\u0635\u0627\u0628\u0639\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0625\u062e\u0631\u0627\u062c \u0627\u0644\u0634\u0631\u064a\u0637 \u0645\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0631\u0641\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u0644\u0644\u062e\u0644\u0641 \u0646\u062d\u0648 \u0627\u0644\u0631\u0641.<\/li><li>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0647\u0646\u0627\u0643 \u0631\u0641\u060c \u0641\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u062c\u0644\u0648\u0633 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621.<\/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=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-bench-press-1-1024x683.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634\" class=\"wp-image-11867\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-bench-press-1-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-bench-press-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-bench-press-1-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-bench-press-1.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\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\/3qMKLeU\" 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>\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0632\u0646 \u0623\u0642\u0644 \u0645\u0645\u0627 \u0647\u0648 \u0635\u062d\u064a \u0644\u0637\u0648\u0644\u0643\u060c \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645\u060c \u0648\u0644\u0643\u0646 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u062e\u0637\u0629 \u0634\u0627\u0645\u0644\u0629\u060c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11948,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2281,1965,2282,1778],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0631\u064a\u0627\u0636\u064a\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11862"}],"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=11862"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11862\/revisions"}],"predecessor-version":[{"id":13508,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11862\/revisions\/13508"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11948"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}