{"id":1283,"date":"2019-08-22T13:00:34","date_gmt":"2019-08-22T11:00:34","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1283"},"modified":"2022-05-23T12:32:39","modified_gmt":"2022-05-23T10:32:39","slug":"%d8%af%d9%84%d9%8a%d9%84%d9%83-%d9%84%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d8%a7%d9%8a-%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%af%d9%84%d9%8a%d9%84%d9%83-%d9%84%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d8%a7%d9%8a-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062f\u0644\u064a\u0644\u0643 \u0644\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0623\u0647\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0636\u062e\u064a\u0645\u0647\u0627"},"content":{"rendered":"

\u0642\u0628\u0644 \u0645\u0627 \u062a\u0633\u0623\u0644 \u0623\u064a \u0633\u0624\u0627\u0644 \u0639\u0646 \u062a\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0627\u0642\u0631\u0623 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u0623\u0646\u0646\u0627 \u0633\u0646\u0634\u0631\u062d \u0641\u064a\u0647 \u062a\u0634\u0631\u064a\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0639\u0636\u0644\u0627\u062a biceps \u0648triceps \u0648\u0648\u0638\u0627\u0626\u0641\u0647\u0645\u060c \u0648\u0645\u0643\u0627\u0646\u0647\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0648\u062a\u0631\u0627\u064a \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u0645\u0646\u0647\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/p>\n

\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>
\n\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

\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/span><\/h2>\n

\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a<\/a> \u062f\u0639\u0646\u0627 \u0646\u062a\u062d\u062f\u062b \u0623\u0648\u0644\u0627 \u0639\u0646 \u0643\u0644 \u0639\u0636\u0644\u0629 \u0648\u0645\u0643\u0627\u0646\u0647\u0627 \u0648\u0648\u0638\u064a\u0641\u062a\u0647\u0627.<\/p>\n

\u0623\u0648\u0644\u0627: \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633<\/strong><\/h3>\n

Biceps Brachii
\n\u0627\u0644\u0645\u0643\u0627\u0646: \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0628\u064a\u0646 \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0644\u0643\u062a\u0641
\n\u0648\u0638\u064a\u0641\u062a\u0647\u0627: \u062b\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0623\u0633\u0627\u0633 \u0627\u0644\u062d\u0631\u0643\u0629
\n\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: Barbell \u00a0\u0648 Dumbbell Curls<\/p>\n

\u062b\u0627\u0646\u064a\u0627: Brachialis<\/strong><\/h3>\n

\u0627\u0644\u0645\u0643\u0627\u0646: \u0639\u0636\u0644\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0648\u062a\u0631\u0628\u0637 \u0627\u0644\u0646\u0635\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0639\u0636\u0644\u0629 bicep \u0628\u0627\u0644\u0633\u0627\u0639\u062f
\n\u0648\u0638\u064a\u0641\u062a\u0647\u0627: \u062b\u0646\u064a \u0627\u0644\u0643\u0648\u0639
\n\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: Hammer Curls \u0648Reverse Curls<\/p>\n

\u062b\u0627\u0644\u062b\u0627: Pronator Teres<\/h3>\n

\u0627\u0644\u0645\u0643\u0627\u0646: \u0623\u0633\u0641\u0644 \u0627\u0644\u0633\u0627\u0639\u062f
\n\u0648\u0638\u064a\u0641\u062a\u0647\u0627: \u0642\u0644\u0628 \u0627\u0644\u064a\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0648\u062c\u0647 \u0627\u0644\u064a\u062f \u0644\u0623\u0633\u0641\u0644
\n\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: Palm Up Barbell Wrist Curls Over Bench<\/p>\n

\u0631\u0627\u0628\u0639\u0627: Brachioradialis<\/h3>\n

\u0627\u0644\u0645\u0643\u0627\u0646: \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0627\u0644\u0633\u0627\u0639\u062f
\n\u0627\u0644\u0648\u0638\u064a\u0641\u0629: \u062b\u0646\u064a \u0627\u0644\u062f\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0643\u0648\u0639
\n\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: Palm Down Barbell Wrist Curls Over Bench<\/p>\n

\u062e\u0627\u0645\u0633\u0627: Triceps<\/h3>\n

Triceps Brachii
\n\u0627\u0644\u0645\u0643\u0627\u0646 : \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0628\u064a\u0646 \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0644\u0643\u062a\u0641
\n\u0627\u0644\u0648\u0638\u064a\u0641\u0629: \u0641\u0631\u062f \u0627\u0644\u0643\u0648\u0639
\n\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: Lying Tricep Press and Close-Grip Bench Press<\/p>\n

\"\"<\/a><\/p>\n

\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a><\/h4>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0641\u0642\u0637 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0623\u0646 \u0639\u0636\u0644\u0629 biceps \u0647\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0640 Show \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0627\u0633\u060c \u062a\u0623\u0643\u062f \u0644\u0627 \u062a\u0647\u0645\u0644 \u062a\u062f\u0631\u064a\u0628 \u0628\u0642\u064a\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0628\u0646\u0641\u0633 \u062d\u062c\u0645 \u0648\u0643\u062b\u0627\u0641\u0629 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 biceps.<\/p>\n

\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u0642\u0639\u0648\u0646 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0641\u062e\u060c \u0648\u0647\u0630\u0627 \u064a\u0635\u0646\u0639 \u0627\u062e\u062a\u0644\u0627\u0641\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u062a\u0646\u0633\u064a\u0642 \u0648\u0634\u0643\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u060c \u062d\u062a\u0649 \u0623\u0631\u0646\u0648\u0644\u062f \u0634\u0648\u0627\u0631\u0632\u064a\u0646\u062c\u0631
\n\u0628\u0646\u0641\u0633\u0647 \u0648\u0642\u0639 \u0641\u064a\u0647\u060c \u0648\u0623\u062e\u0630 \u0645\u0646\u0647 \u0633\u0646\u064a\u0646 \u0644\u064a\u0635\u0644\u062d \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u0630\u064a \u062d\u062f\u062b\u060c \u0628\u0633\u0628\u0628 \u0623\u0646\u0647 \u0643\u0627\u0646 \u064a\u062f\u0631\u0628 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633.<\/p>\n

\u0643\u064a\u0641 \u062a\u062f\u0631\u0628 \u0639\u0636\u0644\u062a\u064a \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u061f<\/h4>\n

\u0644\u062a\u062f\u0631\u0628 \u0630\u0631\u0627\u0639\u0643 \u062c\u064a\u062f\u0627 triceps \u0648biceps \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0644 \u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0627\u0644\u0639\u0627\u0644\u064a 15-20 \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637 8-12
\n\u0648\u0627\u0644\u0645\u0646\u062e\u0641\u0636 4-6\u060c \u0644\u0623\u0646 \u0644\u0643\u0644 \u0645\u0646\u0647\u0645 \u063a\u0631\u0636 \u0645\u0639\u064a\u0646\u060c \u0648\u0633\u064a\u0643\u0648\u0646 \u0644\u064a\u0647 \u0646\u062a\u064a\u062c\u0629 \u0642\u0648\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u062a\u0643\u0628\u064a\u0631 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/p>\n

\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0641\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u064a\u0639\u062a\u0628\u0631\u0648\u0627 \u0645\u0647\u0645\u064a\u0646 \u062c\u062f\u0627 \u0628\u062d\u064a\u062b \u0623\u0646\u0643 \u0633\u062a\u0636\u0637\u0631 \u062a\u062a\u062d\u0645\u0644 \u0628\u0639\u0636 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629
\n\u0644\u064a\u0643\u0628\u0631\u0648\u0627\u060c \u0644\u0643\u0646 \u0644\u0627 \u062a\u0642\u0644\u0642 \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0641\u0639\u0644\u0627 \u064a\u0633\u062a\u062d\u0642.<\/p>\n

\u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/h3>\n

\u0648\u0627\u0644\u0622\u0646 \u0628\u0639\u062f\u0645\u0627 \u0641\u0647\u0645\u0646\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0645\u0643\u0627\u0646\u0647\u0645 \u0648\u0648\u0638\u0627\u0626\u0641\u0647\u0645\u060c \u0648\u0643\u064a\u0641 \u0646\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0641\u064a\u0632\u0647\u0645\u060c \u0646\u0646\u062a\u0642\u0644 \u0627\u0644\u0622\u0646 \u0644\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a>\u060c \u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u0646\u062d\u0642\u0642 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0645\u0646\u0647\u0627\u060c \u0648\u0644\u062a\u0641\u0627\u062f\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644.<\/p>\n

Workout 1<\/h4>\n

1 Close-Grip Barbell Bench Press
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a , 4-6 \u0639\u062f\u0627\u062a
\n2 Cable Rope Overhead Triceps Extension
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 , 8-12 \u0639\u062f\u0629
\n3 Triceps Pushdown
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 , 15 \u0639\u062f\u0629
\n4 Barbell Curl
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 4-6 \u0639\u062f\u0627\u062a
\n5 Dumbbell Alternate Bicep Curl
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8-12 \u0639\u062f\u0629
\n6 Standing Biceps Cable Curl
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 15 \u0639\u062f\u0629
\n7 Palms-Down Wrist Curl Over A Bench
\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a , 25 \u0639\u062f\u0629<\/p>\n

Workout 2<\/h4>\n

1 Bench Dips
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 6-8 \u0639\u062f\u0627\u062a
\n2 Lying Triceps Press
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 , 8-12 \u0639\u062f\u0629
\n3 Standing One-Arm Dumbbell Triceps Extension
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 12\u0639\u062f\u0629
\n4 Alternate Incline Dumbbell Curl
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 6-8 \u0639\u062f\u0627\u062a
\n5 Barbell Curls Lying Against An Incline
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 , 8-12 \u0639\u062f\u0629
\n6 Lying Cable Curl
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 15 \u0639\u062f\u0629
\n7 Cable Wrist Curl
\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 50 \u0639\u062f\u0629<\/p>\n

Workout 3<\/h4>\n

1 EZ-Bar Curl
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a, 6-8 \u0639\u062f\u0627\u062a
\n2 Cable Hammer Curls – Rope Attachment
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a , 12 \u0639\u062f\u0629
\n3 Concentration Curls
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 15 \u0639\u062f\u0629
\n4 Dip Machine
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 6-8 \u0639\u062f\u0627\u062a
\n5 Decline Dumbbell Triceps Extension
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a 8-12 \u0639\u062f\u0629
\n6 Cable Incline Triceps Extension
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 15 \u0639\u062f\u0629
\n7 Palms-Up Barbell Wrist Curl Over A Bench
\n5\u0645\u062c\u0645\u0648\u0639\u0627\u062a , 25 \u0639\u062f\u0629<\/p>\n

Workout 4<\/h4>\n

1 Close-Grip Barbell Bench Press
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 6-8 \u0639\u062f\u0627\u062a
\n2 Cross Body Hammer Curl
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 12 \u0639\u062f\u0629
\n3 Machine Preacher Curls
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 15 \u0639\u062f\u0629
\n4 Decline EZ Bar Triceps Extension
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a . 6-8 \u0639\u062f\u0627\u062a
\n5 Low Cable Triceps Extension
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 8-12 \u0639\u062f\u0629
\n6 Reverse Grip Triceps Pushdown
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 15 \u0639\u062f\u0629
\n7 Plate Pinch
\n5\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 50 \u0639\u062f\u0629<\/p>\n

Workout 5<\/h4>\n

1 Barbell Curl
\n3\u0645\u062c\u0645\u0648\u0639\u0627\u062a, 4-6 \u0639\u062f\u0627\u062a
\n2 Close-Grip Barbell Bench Press
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a , 4-6 \u0639\u062f\u0627\u062a
\n3 Incline Dumbbell Curl
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8-12 \u0639\u062f\u0627\u062a
\n4 Lying Triceps Press
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 8-12 \u0639\u062f\u0627\u062a
\n5 Machine Preacher Curls
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 15 \u0639\u062f\u0629
\n6 Reverse Grip Triceps Pushdown
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 15-20
\n7 Seated Palm-Up Barbell Wrist Curl
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 50 \u0639\u062f\u0629
\n8 Seated Palms-Down Barbell Wrist Curl
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646, 50 \u0639\u062f\u0629<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0642\u0628\u0644 \u0645\u0627 \u062a\u0633\u0623\u0644 \u0623\u064a \u0633\u0624\u0627\u0644 \u0639\u0646 \u062a\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0627\u0642\u0631\u0623 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u0623\u0646\u0646\u0627 \u0633\u0646\u0634\u0631\u062d \u0641\u064a\u0647 \u062a\u0634\u0631\u064a\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0639\u0636\u0644\u0627\u062a biceps \u0648triceps \u0648\u0648\u0638\u0627\u0626\u0641\u0647\u0645\u060c \u0648\u0645\u0643\u0627\u0646\u0647\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0648\u062a\u0631\u0627\u064a \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u0645\u0646\u0647\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \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 \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. …<\/p>\n","protected":false},"author":15,"featured_media":8751,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[48,49,309,265,47],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0627\u064a-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1283"}],"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=1283"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1283\/revisions"}],"predecessor-version":[{"id":8752,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1283\/revisions\/8752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/8751"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}