{"id":1261,"date":"2019-08-18T13:00:49","date_gmt":"2019-08-18T11:00:49","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1261"},"modified":"2022-05-19T13:11:58","modified_gmt":"2022-05-19T11:11:58","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u06403 \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629"},"content":{"rendered":"<p>\u0644\u0627\u062a\u0628\u0627\u0639 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0639\u0631\u0641 \u0623\u0648\u0644\u0627 \u0623\u0646 \u0623\u064a \u0634\u062e\u0635 \u064a\u062a\u0645\u0646\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a<\/a> \u0642\u0648\u064a\u0629\u060c<br \/>\n\u0623\u0647\u0645 \u0634\u064a\u0621 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0647 \u0623\u0646 \u064a\u062e\u062a\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645.<\/p>\n<p>\u0636\u0631\u0648\u0631\u064a \u0623\u064a\u0636\u0627 \u0623\u0646 \u0646\u0641\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u063a\u0627\u0644\u0628\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u064a\u0621 \u064a\u0643\u0648\u0646 \u0623\u062d\u0633\u0646 \u0645\u0645\u0627 \u0644\u0627 \u064a\u0633\u062a\u062e\u062f\u0645\u0647. \u062f\u0639\u0646\u0627 \u0646\u0623\u062e\u0630 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0623\u0643\u062a\u0631 \u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0646\u062d\u062f\u062f \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0648\u0633\u0644\u0628\u064a\u0627\u062a \u0643\u0644 \u0648\u0627\u062d\u062f.<\/p>\n<p style=\"text-align: center;\"><strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer 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 href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer 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;\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/span><\/h2>\n<ul>\n<li>\n<h3>\u0628\u0631\u0646\u0627\u0645\u062c 5 \u00d7 5<\/h3>\n<\/li>\n<\/ul>\n<p>\u0628\u0631\u0646\u0627\u0645\u062c 5&#215;5 \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0647 \u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0645\u0646 \u064a\u062d\u0628\u0648\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<br \/>\n<strong>\u064a\u062a\u0645\u062b\u0644 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0625\u0639\u062f\u0627\u062f\u00a0 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0641\u064a \u0625\u062c\u0631\u0627\u0621 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/strong><br \/>\n<strong>(\u0643\u0644 \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0648\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646)\u060c \u0645\u0639 \u0625\u062c\u0631\u0627\u0621 \u062e\u0645\u0633 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0645\u062a\u0643\u0631\u0631\u0629.<\/strong><\/p>\n<p>\u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0645\u0643\u0646 \u062a\u0632\u0648\u062f \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0639\u0632\u0644\u0629.<\/p>\n<h4>\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a:<\/h4>\n<ul>\n<li>\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u0632\u064a\u062f \u0648\u062a\u064a\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0643 \u0633\u062a\u062d\u0641\u0632 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0644 \u064a\u0648\u0645.<\/li>\n<li>\u0633\u062a\u0631\u0649 \u0625\u0635\u062f\u0627\u0631 \u0645\u0631\u062a\u0641\u0639 \u062c\u062f\u0627 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0632\u0632 \u062f\u0631\u062c\u0629 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/li>\n<li>\u0639\u062f\u0645 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u062c\u0648\u0639 \u0623\u0643\u062a\u0631 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0628\u0633\u0628\u0628 \u0637\u0628\u064a\u0639\u062a\u0647.<\/li>\n<\/ul>\n<h4>\u0627\u0644\u0633\u0644\u0628\u064a\u0627\u062a:<\/h4>\n<ul>\n<li>\u063a\u064a\u0631 \u0645\u062d\u062a\u0645\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0644\u0623\u0646\u0647 \u0645\u0643\u062b\u0641 \u062c\u062f\u0627.<\/li>\n<li>\u062a\u062d\u062a\u0627\u062c \u0623\u0648\u0644\u0627 \u0645\u0646 3 \u0644\u0640 6 \u0634\u0647\u0648\u0631 \u062a\u0631\u0641\u0639 \u062d\u062f\u064a\u062f \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u062c\u0627\u0647\u0632 \u0644\u0644\u0628\u0631\u0646\u0627\u0645\u062c.<\/li>\n<li>\u0627\u0644\u0639\u064a\u0628 \u0627\u0644\u062b\u0627\u0646\u064a \u0623\u0646\u0643 \u062a\u0631\u0641\u0639 \u0648\u0632\u0646 \u062b\u0642\u064a\u0644 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0646\u0646\u062a \u062a\u062f\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u062b\u0642\u064a\u0644\u0629 \u0645\u0639 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c\u060c \u0641\u0627\u0644\u0623\u062d\u0633\u0646 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u064a\u062d\u062a\u0627\u062c \u0645\u062c\u0647\u0648\u062f \u0623\u0642\u0644 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0634\u062f\u064a\u062f.<\/li>\n<\/ul>\n<h4>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0628\u0631\u0646\u0627\u0645\u062c\u00a05 \u00d7 5<\/h4>\n<p>\u0647\u062a\u0646\u0641\u0630 \u0628\u0631\u0646\u0627\u0645\u062c 5 \u00d7 5 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644\u0645\u0627 \u0648\u0636\u062d\u0646\u0627 \u0642\u0628\u0644 \u0630\u0644\u0643\u060c \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u0646\u0628\u062f\u0623 \u0646\u0642\u0644\u0644.<br \/>\n\u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 3&#215;5 \u0627\u0644\u0623\u0648\u0644.<br \/>\n\u0647\u062a\u0628\u062f\u0644 \u00a0\u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 &#8220;\u0623&#8221; \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 &#8220;\u0628&#8221; \u00a03 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u00a0\u0648\u0647\u062a\u0631\u064a\u062d \u064a\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<br \/>\n\u0647\u062a\u0631\u064a\u062d \u0645\u0646 60 \u0644\u0640 120 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<br \/>\n\u0648\u0647\u062a\u0631\u064a\u062d \u0645\u0646 30 \u0644\u0640 45 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00a0\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u0639\u064a\u0629 .<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1266 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/AdobeStock_98318187_smaller-1024x683.jpg\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/AdobeStock_98318187_smaller-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/AdobeStock_98318187_smaller-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/AdobeStock_98318187_smaller-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/AdobeStock_98318187_smaller.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><br \/>\n<strong>\u0628\u0631\u0646\u0627\u0645\u062c 5&#215;5<\/strong><br \/>\n<strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0623<\/strong><\/p>\n<p>1-Barbell squat<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a ,5 \u0639\u062f\u0627\u062a.<br \/>\n2- Barbell Bench Press- Medium grip<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 5 \u0639\u062f\u0627\u062a.<br \/>\n3- Bent Over Barbell Row<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 5 \u0639\u062f\u0627\u062a.<br \/>\n4- Pullups<br \/>\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8 \u0639\u062f\u0627\u062a.<br \/>\n5- Side Lateral Raise<br \/>\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8\u0639\u062f\u0627\u062a.<br \/>\n6- Sit-Up<br \/>\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 15 \u0639\u062f\u0629.<\/p>\n<p><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0628<\/strong><br \/>\n1-Front Barbell Squat<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 5 \u0639\u062f\u0627\u062a.<br \/>\n2-Seated Barbell Military Press<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 5 \u0639\u062f\u0627\u062a.<br \/>\n3-Barbell Deadlift<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 5 \u0639\u062f\u0627\u062a.<br \/>\n4-Barbell Curl<br \/>\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8 \u0639\u062f\u0627\u062a.<br \/>\n5-Seated Triceps Press<br \/>\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8 \u0639\u062f\u0627\u062a.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0641\u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u064a\u0641\u064a\u062f\u0643 \u062c\u062f\u0627.. <a href=\"https:\/\/elcoach.me\/articles\/%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%aa%d8%a8%d8%af%d8%a3-%d8%a5%d8%b2%d8%a7%d9%8a%d8%9f\/\"><strong>\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.. \u062a\u0628\u062f\u0623 \u0625\u0632\u0627\u064a\u061f<\/strong><\/a><\/p>\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=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" 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<ul>\n<li>\n<h3>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0645\u0627\u0646\u064a<\/h3>\n<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0645\u0627\u0646\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u064a\u062a\u0637\u0628\u0642 \u0644\u0639\u0645\u0644 \u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u062a\u064a\u0646 \u0641\u0642\u0637<\/strong><br \/>\n<strong>\u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0648\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u0644\u0643\u0644 \u0639\u0636\u0644\u0629\u060c \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 3 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/strong><\/p>\n<h4>\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a:<\/h4>\n<ul>\n<li>\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0633\u0645\u062d \u0644\u0643 \u062a\u0628\u0646\u064a \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0628\u0648\u062a\u064a\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u062a\u0635\u062f\u0642\u0647.<\/li>\n<li>\u0644\u0643\u0646 \u0623\u0647\u0645 \u0634\u064a\u0621 \u0644\u0627\u0632\u0645 \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u0627\u0633\u0628.<\/li>\n<li>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0647\u062a\u0645 \u0628\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0633\u064a\u0643\u0648\u0646 \u062e\u0637\u0631 \u0643\u0628\u064a\u0631\u060c \u0644\u0623\u0646\u0643 \u0633\u062a\u0643\u0648\u0646\u00a0\u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0634\u062f\u064a\u062f \u0628\u0639\u062f \u0648\u0642\u062a \u0642\u0644\u064a\u0644.<\/li>\n<li>\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u062c\u064a\u062f\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u062c \u0636\u0631\u0648\u0631\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/li>\n<\/ul>\n<h4>\u0627\u0644\u0633\u0644\u0628\u064a\u0627\u062a:<\/h4>\n<ul>\n<li>\u0645\u062b\u0644 \u0628\u0631\u0646\u0627\u0645\u062c 5 \u00d7 5\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u0637\u0637 \u0644\u0639\u0645\u0644 \u0623\u0646\u0634\u0637\u0629 \u0623\u062e\u0631\u0649 \u0645\u0639 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646\u060c \u0633\u062a\u0648\u0627\u062c\u0647 \u0645\u0634\u0627\u0643\u0644 \u0643\u062b\u064a\u0631\u0629.<\/li>\n<li>\u0639\u0627\u062f\u0629 \u0647\u062a\u062d\u062a\u0627\u062c \u062a\u0642\u0644\u0644 \u0643\u0644 \u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0644\u064a\u0628\u0642\u0649 \u0639\u0646\u062f\u0643 \u0648\u0642\u062a \u0643\u0627\u0641\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u0649 \u0648\u062a\u062d\u0642\u064a\u0642 \u0647\u062f\u0641\u0643.<\/li>\n<li>\u0627\u0644\u0639\u064a\u0628 \u0627\u0644\u062b\u0627\u0646\u064a \u0644\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0623\u0646\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0647\u062a\u0645 \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0642\u0635\u0648\u0649\u060c \u0644\u0646 \u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c.<\/li>\n<li>\u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0642\u0635\u0648\u0649 \u0633\u062a\u062d\u062a\u0627\u062c \u0644\u0639\u0645\u0644 \u0639\u062f\u0627\u062a \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0633\u064a\u062c\u0639\u0644\u0643 \u062a\u0639\u0645\u0644 \u0639\u062f\u0627\u062a<br \/>\n\u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0641\u0644\u0646 \u062a\u0635\u0644 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0642\u0635\u0648\u0649.<\/li>\n<li>\u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0645\u0627\u0646\u064a \u064a\u0633\u0645\u062d \u0644\u0643 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0639\u062f\u0627\u062a \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0646 \u0628\u0648\u0632\u0646 \u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n<h4>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0645\u0627\u0646\u064a<\/h4>\n<p><strong>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u062e\u062a\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0648\u0627\u062d\u062f \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629\u060c \u0648\u062a\u0639\u0645\u0644 10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a. \u0645\u062c\u0631\u062f \u0645\u0627 \u062a\u062e\u0644\u0635 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u0643\u0646 \u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644 \u0625\u0630\u0627 \u0623\u0631\u062f\u062a, \u0644\u0643\u0646 \u0642\u0644\u0644\u0647\u0627 \u0627\u0639\u0645\u0644 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0644\u062b\u0644\u0627\u062b\u0629\u060c \u0648\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 10 \u0644\u064015 \u0639\u062f\u0629.<\/strong><\/p>\n<p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u062a\u064a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0646\u0643 \u062a\u062d\u0627\u0641\u0638 \u0625\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 60-90 \u062b\u0627\u0646\u064a\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646\u0643 \u0644\u062a\u0624\u062f\u064a 10 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0633\u062a\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0636\u0628\u0637 \u0627\u0644\u0648\u0632\u0646 \u0642\u0628\u0644 \u0645\u0627 \u062a\u0628\u062f\u0623 \u062a\u062f\u0631\u064a\u0628.<\/p>\n<p>\u064a\u062a\u0645 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u06403 \u0623\u064a\u0627\u0645 \u0645\u062e\u062a\u0644\u0641\u0629: \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0638\u0647\u0631, \u0627\u0644\u0631\u062c\u0644 \u0648\u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646. \u062e\u0630 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0648\u062e\u062f \u0625\u062c\u0627\u0632\u0629 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0631\u062a\u0627\u062d \u0641\u064a\u0647\u0627 \u062a\u0645\u0627\u0645\u0627.<\/p>\n<p><strong>\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0645\u0627\u0646\u064a<\/strong><br \/>\n<strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0623<\/strong><br \/>\n1-Dumbbell Bench Press<br \/>\n10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10 \u0639\u062f\u0627\u062a.<br \/>\n2-Bent Over Barbell Row<br \/>\n10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10 \u0639\u062f\u0627\u062a.<br \/>\n3-Butterfly<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10-15 \u0639\u062f\u0629.<br \/>\n4-Incline Bench Pull<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10-15 \u0639\u062f\u0629.<\/p>\n<p><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0628<\/strong><br \/>\n1-Barbell Squat<br \/>\n10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10 \u0639\u062f\u0627\u062a.<br \/>\n2-Standing Calf Raises<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a , 10-15 \u0639\u062f\u0629.<br \/>\n3-Seated Calf Raise<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10-15 \u0639\u062f\u0629.<br \/>\n4-Hanging Leg Raise<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10-15 \u0639\u062f\u0629.<\/p>\n<p><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062c<\/strong><br \/>\n1-Barbell Shoulder Press<br \/>\n10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10 \u0639\u062f\u0627\u062a<br \/>\n2-Dumbbell Bicep Curl<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10-15 \u0639\u062f\u0629.<br \/>\n3-Cable Lying Triceps Extension<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 10-15 \u0639\u062f\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1267 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1200-530769057-alternate-dumbbell-curl-1024x683.jpg\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1200-530769057-alternate-dumbbell-curl-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1200-530769057-alternate-dumbbell-curl-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1200-530769057-alternate-dumbbell-curl-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1200-530769057-alternate-dumbbell-curl.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\n<h3>\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 FST-7<\/h3>\n<\/li>\n<\/ul>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0644\u0627 \u064a\u062d\u062f\u062f \u0643\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u062a\u0639\u0645\u0644\u0647\u0627 \u0641\u064a \u062c\u0644\u0633\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u0644\u0627 \u064a\u0646\u0635 \u0639\u0644\u0649 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062c\u0633\u0645<br \/>\n\u0644\u0646\u0638\u0627\u0645 \u0645\u0639\u064a\u0646 (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0623\u0648 \u0627\u0644\u0635\u062f\u0631 \/ \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644)\u060c<br \/>\n\u0644\u0643\u0646 \u064a\u0639\u0637\u064a\u0643 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u064a\u0634\u064a\u0631 \u0627\u0633\u0645 FST-7 \u0625\u0644\u0649 Fascial Stretch Training\u060c \u0648\u0627\u0644\u0630\u064a\u00a0 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0623\u062d\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0630\u064a \u064a\u062d\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062d\u0642\u064a\u0642\u0647\u0627 \u0647\u0648 \u062a\u0645\u062f\u062f \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0644\u0641\u0627\u0641\u0629\u060c \u0648\u0647\u0648 \u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0636\u0627\u0645 \u0627\u0644\u0646\u0627\u0639\u0645 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u062d\u0648\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0641\u064a \u0628\u0642\u064a\u0629 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u0648\u0647\u064a \u0645\u0633\u0626\u0648\u0644\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0646 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u062d\u0645\u0627\u064a\u0629\u060c \u063a\u064a\u0631 \u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0635\u062f\u0645\u0627\u062a \u0627\u0644\u0644\u064a \u0645\u0645\u0643\u0646 \u062a\u062d\u0635\u0644 \u0648\u0627\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645\u062f\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0633\u064a\u062c \u0633\u062a\u062c\u062f \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0633\u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0646\u0633\u062c\u0629. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15\u0639\u062f\u0629 \u0641\u064a \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646 \u062a\u0639\u0645\u0644\u0647 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629.<br \/>\n\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062f\u064a \u0623\u0642\u0635\u0631 &#8211; \u062d\u0648\u0627\u0644\u064a 30 \u062b\u0627\u0646\u064a\u0629<\/p>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u062a\u0638\u0628\u0637 \u0627\u0644\u0648\u0632\u0646 \u0625\u0646\u0643 \u062a\u0642\u0644\u0644\u0647 \u0639\u0646 \u0627\u0644\u0644\u064a \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0647\u0627 \u0644\u0623\u0646\u0643 \u0644\u0645\u0627 \u0628\u062a\u0639\u0645\u0644 \u0639\u062f\u0627\u062a \u0623\u0643\u062a\u0631<br \/>\n\u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646.<\/p>\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=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" 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<h4>\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a:<\/h4>\n<ul>\n<li>\u062a\u062a\u0645\u062b\u0644 \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0648\u0627\u0636\u062d\u0629 (\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0644\u0641\u0627\u0641\u0629) \u0641\u064a \u0623\u0646\u0647 \u0628\u064a\u0633\u0645\u062d \u0628\u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/li>\n<li>\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u062c\u0632\u0627\u0621 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647.<\/li>\n<li>\u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u064a\u062d\u0641\u0632 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/li>\n<li>\u0627\u0644\u0634\u0631\u0637 \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u062d \u0645\u0639 \u0627\u0644\u0646\u0638\u0627\u0645, \u0648\u062a\u062c\u062f \u0646\u062a\u0627\u0626\u062c \u0647\u0627\u064a\u0644\u0629 \u062c\u062f\u0627.<\/li>\n<\/ul>\n<h4>\u0627\u0644\u0633\u0644\u0628\u064a\u0627\u062a:<\/h4>\n<ul>\n<li>\u0645\u0646 \u0639\u064a\u0648\u0628 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0648\u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0642\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0641\u0644\u0646 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062a\u0645\u0631\u0646 \u0643\u062b\u064a\u0631<br \/>\n\u0645\u062b\u0644\u0645\u0627 \u062a\u0639\u0648\u062f\u062a \u0628\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u062a\u062e\u0644\u0649 \u0639\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629. \u0648\u062a\u0623\u0643\u062f \u0623\u0646\u0643 \u062a\u0623\u0643\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li>\n<li>\u0648\u0644\u0627 \u062a\u062a\u0645\u0631\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u062b\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0639\u0645\u0648\u0645\u0627.<\/li>\n<\/ul>\n<h4>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629\u00a0FST-7<\/h4>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0627\u0644\u0645\u0643\u062b\u0641 \u064a\u062c\u0628 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a. \u0645\u0645\u0643\u0646 \u064a\u062e\u062a\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0633\u062a\u062e\u062f\u0627\u0645<br \/>\n\u0645\u0628\u062f\u0623 FST-7 \u0641\u0642\u0637 \u0641\u064a \u0623\u062d\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u0642\u0637 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635\u060c \u0648\u0645\u0645\u0643\u0646 \u0646\u0627\u0633 \u062a\u0627\u0646\u064a\u0629 \u062a\u062e\u062a\u0627\u0631 \u0625\u0646\u0647\u0627 \u062a\u0639\u0645\u0644\u0647<br \/>\n\u0641\u064a \u0643\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>\u062a\u0648\u0642\u0639 \u0648\u062c\u0639 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u0648\u0627\u062c\u0647\u062a\u0647 \u0642\u0628\u0644 \u0630\u0644\u0643\u060c \u0648\u0627\u0628\u0642\u0649 \u0645\u0633\u062a\u0639\u062f \u0644\u0638\u0628\u0637 \u062c\u062f\u0648\u0644 \u0645\u0648\u0627\u0639\u064a\u062f\u0643. \u0648\u0647\u0630\u0627 \u0646\u0645\u0648\u0630\u062c \u0644\u0628\u0631\u0646\u0627\u0645\u062c FST-7 \u0648\u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0645\u0628\u062f\u0623 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0644\u0627\u062d\u0638 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0645\u0639\u0632\u0648\u0644\u0629 \u0644\u0645\u062c\u0645\u0648\u0639\u062a\u0643 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 7 \u0639\u062f\u0627\u062a\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u062d\u0648. \u062e\u0630 \u0645\u0627 \u0628\u064a\u0646 60 \u0648 120 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u0639\u0645\u0644\u0647 \u0628\u0625\u062c\u0631\u0627\u0621 \u0633\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<br \/>\n\u0647\u0646\u0627 \u064a\u062c\u0628 \u0623\u062e\u0630 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0623\u0642\u0635\u0631 \u0648\u062a\u0643\u0648\u0646 \u062d\u0648\u0627\u0644\u064a 30 \u062b\u0627\u0646\u064a\u0629.<\/p>\n<p><strong>FST-7 \u062a\u062f\u0631\u064a\u0628<\/strong><\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644<\/h5>\n<p>Biceps, Triceps, And Calves<br \/>\n1-Barbell Curl<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n2-Hammer Curls<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n3-Standing Biceps Cable Curl<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629.<br \/>\n4-Close-Grip Barbell Bench Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n5-Seated Tricpes Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n6-Cable Rope Overhead Tricpes Extension<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<br \/>\n7-Seated Calf Raise<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n8-Standing Calf Raises<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/h5>\n<p>Legs<br \/>\n1-Barbell Squat<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n2-Leg Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n3-Leg Extensions<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b<\/h5>\n<p>\u0631\u0627\u062d\u0629<\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639<\/h5>\n<p>Chest And Triceps<br \/>\n1-Dumbbell Bench Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n2-Incline Dumbbell Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<br \/>\n3-Cable Crossover<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<br \/>\n4-Closs-Grip Barbell Bench Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n5-Seated Triceps Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n6-Cable Rope Overhead Triceps Extension<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633<\/h5>\n<p>Back And Calves<br \/>\n1-Bent Over Barbell Row<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n2-Wide-Grip Lat Pulldown<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n3-Seated Cable Rows<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<br \/>\n4-Standing Calf Raises<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n5-Seated Calf Raises<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u062f\u0633<\/h5>\n<p>Shoulders And Biceps<br \/>\n1-Dumbbell Shoulder Press<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n2-Front Dumbbell Raises<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n3-Side Lateral Raise<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<br \/>\n4-Barbell Curl<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n5-Incline Dumbbell Curl<br \/>\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629 ( 3 \u0627\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a)<br \/>\n6-Standing Biceps Cable Curl<br \/>\n7 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629<\/p>\n<h5>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0639<\/h5>\n<p>\u0631\u0627\u062d\u0629<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.bodybuilding.com\/content\/5-best-bodybuilding-programs-to-pack-on-serious-muscle.html\" target=\"_blank\" rel=\"noopener\">Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0627\u062a\u0628\u0627\u0639 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0639\u0631\u0641 \u0623\u0648\u0644\u0627 \u0623\u0646 \u0623\u064a \u0634\u062e\u0635 \u064a\u062a\u0645\u0646\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629\u060c \u0623\u0647\u0645 \u0634\u064a\u0621 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0647 \u0623\u0646 \u064a\u062e\u062a\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u0636\u0631\u0648\u0631\u064a \u0623\u064a\u0636\u0627 \u0623\u0646 \u0646\u0641\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u063a\u0627\u0644\u0628\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u064a\u0621 \u064a\u0643\u0648\u0646 \u0623\u062d\u0633\u0646 \u0645\u0645\u0627 \u0644\u0627 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