{"id":1235,"date":"2019-08-09T13:00:19","date_gmt":"2019-08-09T11:00:19","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1235"},"modified":"2023-04-11T05:01:51","modified_gmt":"2023-04-11T03:01:51","slug":"%d8%a3%d9%81%d8%b6%d9%84-5-%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%a8%d9%8a%d8%aa-%d9%85%d9%86-%d8%ba%d9%8a%d8%b1-%d8%a3%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-5-%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%a8%d9%8a%d8%aa-%d9%85%d9%86-%d8%ba%d9%8a%d8%b1-%d8%a3%d8%af\/","title":{"rendered":"\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0623\u062f\u0648\u0627\u062a \u0628\u0633\u064a\u0637\u0629"},"content":{"rendered":"<p><a href=\"https:\/\/blog.elcoach.me\/articles\/4-%d9%85%d8%ac%d9%85%d9%88%d8%b9%d8%a7%d8%aa-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d8%a7%d9%8a-%d9%88%d8%aa%d8%b1%d8%a7%d9%8a-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a<\/a> \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639. \u062a\u0631\u063a\u0628 \u0641\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0641\u0631\u0635\u0629 \u0623\u0648 \u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0627\u0644\u062c\u064a\u0645\u061f \u0644\u0627 \u062a\u0642\u0644\u0642 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0628\u062f\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 \u0641\u0642\u0637 \u0623\u062f\u0648\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u0632 \u0648\u0627\u0644\u0628\u0646\u0634.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 <a href=\"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\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/a> \u062a\u0624\u062b\u0631 \u062a\u0623\u062b\u064a\u0631\u0627 \u0633\u0631\u064a\u0639\u0627\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u064a\u0636\u0627\u060c \u0648\u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0627 \u0644\u0641\u062a\u0631\u0629 \u0633\u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0641\u0631\u0642. \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a<\/a> \u0643\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643 \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633\u060c \u0628\u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0648\u0627\u0644\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062a\u062a\u0645\u0631\u0646\u0647 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0633\u0648\u0627\u0621 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0644\u0644\u0636\u062e\u0627\u0645\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p>\n<h2>5 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n<h3>1-The Diamond Press-up<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1237\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/image.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/image.jpg 929w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/image-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/image-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u064a\u0624\u062b\u0631 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u0643\u060c \u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0631\u0643 \u064a\u062f\u0643 \u0641\u064a \u0648\u0636\u0639 \u0623\u0642\u0631\u0628 \u0644\u0628\u0639\u0636\u0647\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0623\u0643\u062b\u0631.<\/p>\n<p>\u0643\u064a\u0641 \u062a\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u064a\u062f\u064a\u0643 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0635\u062f\u0631\u0643.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0635\u0627\u0628\u0639\u064a \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u064a\u0644\u0645\u0633\u0627 \u0628\u0639\u0636\u0647\u0645\u0627.<\/li>\n<li>\u062a\u0623\u0643\u062f \u0623\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0628\u062a \u062b\u0648\u0627\u0646\u064a \u062b\u0645 \u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" 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><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" 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><\/p>\n<h3>2- Bench Dip(Basic)<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7617 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/bench-dip-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633.jpg\" alt=\"bench-dip- \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633\" width=\"768\" height=\"576\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/bench-dip-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/bench-dip-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-300x225.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u0643\u064a\u0641 \u062a\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0642\u0641 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u0628\u0646\u0634\u060c \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0643\u062a\u0641\u0643.<\/li>\n<li>\u0645\u062f \u0631\u062c\u0644\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u0627\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a\u00a0\u0643\u0648\u0639\u0643 \u062d\u062a\u0649 \u064a\u0635\u0646\u0639 \u0632\u0648\u0627\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<\/ul>\n<h3>3- Dumbbell Floor Press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7618 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-Dumbbell-Floor-Press.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 Dumbbell Floor Press\" width=\"768\" height=\"576\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-Dumbbell-Floor-Press.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-Dumbbell-Floor-Press-300x225.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 Bench Press \u00a0\u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0639\u064a\u0646\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0635\u0644 \u0644\u0623\u0642\u0635\u0649 \u062d\u062f \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633. \u0648\u0646\u0638\u0631\u0627 \u0644\u0623\u0646 \u0627\u0644\u062d\u0645\u0644 \u064a\u062a\u0645 \u062a\u0648\u0632\u064a\u0639\u0647 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u062f\u0644 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0644\u0644\u062d\u0641\u0627\u0638\u00a0\u0639\u0644\u0649 \u0648\u062c\u0648\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u0635\u0648\u0631\u0629 \u0635\u062d\u064a\u062d\u0629.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-11248 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w, 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\/1920x1000-01-1-1024x533.jpg 1024w, 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\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p>\u0643\u064a\u0641 \u062a\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643 \u062f\u0627\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0627\u0645\u0628\u0644 \u0648\u0627\u062b\u0646\u064a \u0630\u0631\u0627\u0639\u0643 \u0648\u0627\u062c\u0639\u0644 \u0643\u0648\u0639\u0643 \u064a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0627\u062f\u0641\u0639\u0647\u0645 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h3>4- The Classic Press-up<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7619 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-The-Classic-Press-up.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 The Classic Press-up\" width=\"768\" height=\"768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-The-Classic-Press-up.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-The-Classic-Press-up-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-The-Classic-Press-up-300x300.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0645\u0646\u0647\u0627 \u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644. \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0623\u0648 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633. \u0648\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u062a\u0647 \u0628\u0627\u0631\u062a\u062f\u0627\u0621 \u0641\u064a\u0633\u062a \u0641\u064a\u0647 \u0648\u0632\u0646.<\/p>\n<p>\u0643\u064a\u0641 \u062a\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0627\u062c\u0639\u0644 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0648\u064a\u062f\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u0643 \u0648\u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0641\u0631\u0642 \u0628\u0648\u0635\u0629 \u0628\u064a\u0646 \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h3>5- One Arm Kettlebell Floor Press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7620 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-\u0628\u0643\u0627\u062a\u0644-\u0628\u064a\u0644.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0628\u0643\u0627\u062a\u0644 \u0628\u064a\u0644\" width=\"800\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0628\u0643\u0627\u062a\u0644-\u0628\u064a\u0644.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0631\u0627\u064a\u0633\u0628\u0633-\u0628\u0643\u0627\u062a\u0644-\u0628\u064a\u0644-300x188.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-\u0628\u0643\u0627\u062a\u0644-\u0628\u064a\u0644-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\u0633\u0646\u0633\u062a\u062e\u062f\u0645 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 \u0644\u0646\u0639\u0632\u0644 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0648\u0646\u0636\u0645\u0646 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0639\u0645\u0644 \u0628\u062c\u062f.<\/p>\n<p>\u0643\u064a\u0641 \u062a\u0624\u062f\u064a\u0647\u061f<\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643 kettlebell \u0641\u064a \u064a\u062f \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0627\u0633\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u0642\u0637.<\/li>\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0648\u0627\u0636\u063a\u0637 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0644\u0640 kettlebell \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0627\u0644\u0640 kettlebell \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639. \u062a\u0631\u063a\u0628 \u0641\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0641\u0631\u0635\u0629 \u0623\u0648 \u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0627\u0644\u062c\u064a\u0645\u061f \u0644\u0627 \u062a\u0642\u0644\u0642 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0628\u062f\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 \u0641\u0642\u0637 \u0623\u062f\u0648\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u0632 \u0648\u0627\u0644\u0628\u0646\u0634. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":1236,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[268,265,288,289],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/5-Arm-Exercises-for-Sculpted-Biceps-Triceps-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1235"}],"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=1235"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1235\/revisions"}],"predecessor-version":[{"id":13659,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1235\/revisions\/13659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1236"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}