{"id":1230,"date":"2019-08-25T13:00:22","date_gmt":"2019-08-25T11:00:22","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1230"},"modified":"2022-05-23T15:13:47","modified_gmt":"2022-05-23T13:13:47","slug":"5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%b1%d8%a7%d9%8a%d8%b3%d8%a8%d8%b3-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d8%b6%d8%ae%d8%a7%d9%85%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%b1%d8%a7%d9%8a%d8%b3%d8%a8%d8%b3-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d8%b6%d8%ae%d8%a7%d9%85%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84\/","title":{"rendered":"5 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0636\u062e\u0627\u0645\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629"},"content":{"rendered":"<p>\u0644\u0645\u0627\u0630\u0627 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u061f \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0644\u062b\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u064a\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u0643 \u0634\u0643\u0644\u0647 \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631. \u0644\u0643\u0646 \u0637\u0628\u0639\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u064a\u0633\u062a \u0644\u0644\u0639\u0631\u0636 \u0641\u0642\u0637\u060c \u0623\u064a\u0636\u0627 \u0644\u0647\u0627 \u062f\u0648\u0631 \u0645\u0647\u0645 \u0641\u064a \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0634\u0647\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0640bench press \u00a0\u0648\u0627\u0644\u0640 press-up.<\/p>\n<p>\u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0642\u0648\u0629 \u0623\u0648 \u0636\u0639\u0641 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0647\u064a \u0639\u0627\u0645\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0636\u063a\u0637. \u0628\u0628\u0633\u0627\u0637\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a%d8%ad-100-%d8%aa%d9%88%d8%b6%d9%8a%d8%ad-%d8%a7%d9%84%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637<\/a> \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u062f\u0627\u0626\u0647\u0627 \u0623\u0641\u0636\u0644 \u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a\u00a0\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0644\u062f\u064a\u0643 \u0623\u0642\u0648\u0649.<\/p>\n<p style=\"text-align: center;\"><strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\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<\/a><\/strong><br \/>\n<strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \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.<\/a><\/strong><\/p>\n<h2><span style=\"color: #ff6600;\">\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/span><\/h2>\n<h3>1-Close-grip bench press<\/h3>\n<p>\u0627\u0644\u0640bench press \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d8%a7%d9%8a-%d9%88%d8%aa%d8%b1%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a<\/a> \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u063a\u064a\u0631 \u0648\u0636\u0639 \u0642\u0628\u0636\u0629 \u0625\u064a\u062f\u0643\u060c \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u0643\u062b\u0631 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0642\u0631\u0628 \u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0628\u0639\u0636 \u0648\u0627\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640 bench press \u0647\u0630\u0627 \u0633\u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0635\u0639\u0628\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062a\u0646\u0645\u0648 \u0623\u062d\u0633\u0646 \u0648\u062a\u0642\u0648\u0649 \u0623\u0643\u062b\u0631.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8762\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1-768x768.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0643\u064a\u0641 \u0646\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u0643 \u0628\u0627\u0644\u0648\u0632\u0646\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u062a\u0645\u0627\u0645\u0627.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u064a\u062f\u0643 \u0648\u062a\u0648\u0642\u0641 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0627\u0631\u0641\u0639\u0647\u0627 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<h3>2- Rope Triceps Pushdown<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u062c\u062f\u0627 \u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u062f\u0627\u0621\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0644\u0648 \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0648\u0632\u0646 \u062b\u0642\u064a\u0644 \u0633\u064a\u0634\u0645\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0628\u0630\u0644\u0643 \u064a\u0636\u064a\u0639 \u0627\u0644\u0647\u062f\u0641\u060c \u0644\u0648 \u0644\u0646 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0643\u062a\u0641\u0643 \u0644\u0623\u0633\u0641\u0644 \u0644\u0627\u0632\u0645 \u062a\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8763\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-2-4.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 2\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-2-4.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-2-4-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-2-4-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-2-4-768x768.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0643\u064a\u0641 \u0646\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0634\u062f \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0645\u0631\u0628\u0648\u0637 \u0628\u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0630\u0631\u0627\u0639\u0643 \u0648\u0627\u0631\u062c\u0639\u0647\u0627 \u062b\u0627\u0646\u064a\u0629 \u0628\u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u0643 \u0645\u0646 \u0641\u0648\u0642.<\/li>\n<li>\u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0628\u0639\u062f \u0627\u0644\u0643\u0648\u0639 \u0641\u0642\u0637 \u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0631\u0643.<\/li>\n<li>\u0634\u062f \u0627\u0644\u062d\u0628\u0644 \u0648\u0627\u0631\u062c\u0639\u0647 \u0644\u0645\u0643\u0627\u0646\u0647 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>3- Triceps Dips (Advanced)<\/h3>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0648\u0627\u062c\u0647 \u062b\u0642\u0644 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0644\u0623\u0646\u0643 \u062a\u0631\u0641\u0639 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8764 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-dips.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 dips\" width=\"700\" height=\"346\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-dips.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-dips-300x148.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0643\u064a\u0641 \u0646\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0642\u0636\u0628\u0627\u0646 \u0645\u062a\u0648\u0627\u0632\u064a\u0629\u060c \u0648\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0644\u0623\u0646\u0643 \u0625\u0630\u0627 \u0645\u064a\u0644\u062a \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0633\u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u0643.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0648\u0627\u0639\u0643\u0633 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u062d\u062a\u0649 \u062a\u0628\u0642\u0649 \u0645\u0641\u0627\u0635\u0644 \u0643\u062a\u0641\u0643 \u062a\u062d\u062a \u0643\u0648\u0639\u0643 (\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u062a\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621).<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0643\u0648\u0639\u0643 \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0642\u0636\u0628\u0627\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u0642\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-8643 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" width=\"700\" height=\"219\" 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: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3>4-overhead Triceps Extension<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0623\u0646\u0647\u0627 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 3 \u0623\u062c\u0632\u0627\u0621 : the lateral head, the medial head, and the long head.. \u0622\u062e\u0631 \u062c\u0632\u0621 \u0644\u0627 \u064a\u062d\u0638\u0649 \u0628\u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062d\u0642\u0647 \u0625\u0644\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0645\u062b\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8765 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-4.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 4\" width=\"508\" height=\"407\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-4.png 508w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-4-300x240.png 300w\" sizes=\"(max-width: 508px) 100vw, 508px\" \/><\/p>\n<p>\u0643\u064a\u0641 \u0646\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u060c \u0648\u0627\u0639\u0645\u0644 \u0645\u062b\u0644 \u0634\u0643\u0644 \u0627\u0644\u0645\u0627\u0633 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0627\u0645\u0628\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0648\u0639\u0643 \u0645\u0631\u0641\u0648\u0639\u0627 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0643\u0648\u0639\u0643.<\/li>\n<li>\u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627 \u0645\u0639 \u0643\u062a\u0641\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639\u00a0 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u0646 \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0645\u0639 \u0625\u064a\u0642\u0627\u0641 \u0645\u0624\u0642\u062a \u0644\u0644\u0639\u062f \u062d\u062a\u0649 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629.<\/li>\n<li>\u0639\u064f\u062f \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<h3>5- Skullcrushers (Lying Triceps Extensions)<\/h3>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0643\u0646 \u0643\u0644\u0647\u0627 \u062a\u0634\u062a\u0631\u0643 \u0641\u064a \u0634\u064a\u0621: \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0643\u0648\u0639. \u0628\u0645\u0627 \u0623\u0646 \u0627\u0644\u0623\u0630\u0631\u0639 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0645\u0636\u0645\u0648\u0645\u0629 \u0639\u0644\u0649 \u0628\u0639\u0636\u0647\u0627\u060c \u064a\u062a\u0645 \u0627\u0633\u062a\u062f\u0639\u0627\u0621 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0648\u0627\u0644\u0637\u0648\u0644\u064a \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0639\u0646\u062f\u0645\u0627 \u0646\u0645\u064a\u0644 \u0627\u0644\u0628\u0646\u0634 \u0628\u0632\u0627\u0648\u064a\u0629\u060c \u0647\u0630\u0627 \u0633\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633. \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u062a\u0631\u0643\u0632 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8766\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/lying-tricep-extension-2-1000x1000-3.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/lying-tricep-extension-2-1000x1000-3.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/lying-tricep-extension-2-1000x1000-3-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/lying-tricep-extension-2-1000x1000-3-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/lying-tricep-extension-2-1000x1000-3-768x768.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0643\u064a\u0641 \u0646\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0648\u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u062b\u0628\u062a \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0646\u0632\u0644 \u0627\u0644\u0628\u0627\u0631 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0641\u0631\u0642 \u0628\u0648\u0635\u0629 \u0628\u064a\u0646\u0647 \u0648\u0628\u064a\u0646 \u0648\u062c\u0647\u0643.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png\" alt=\"\" width=\"1920\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a759179\/tricep-exercises-best-build-muscle\/\" target=\"_blank\" rel=\"noopener\">Menshealth<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0645\u0627\u0630\u0627 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u061f \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0644\u062b\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u064a\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u0643 \u0634\u0643\u0644\u0647 \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631. \u0644\u0643\u0646 \u0637\u0628\u0639\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u064a\u0633\u062a \u0644\u0644\u0639\u0631\u0636 \u0641\u0642\u0637\u060c \u0623\u064a\u0636\u0627 \u0644\u0647\u0627 \u062f\u0648\u0631 \u0645\u0647\u0645 \u0641\u064a \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0634\u0647\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0640bench press \u00a0\u0648\u0627\u0644\u0640 press-up. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0642\u0648\u0629 \u0623\u0648 \u0636\u0639\u0641 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0647\u064a \u0639\u0627\u0645\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0643\u062b\u064a\u0631 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