{"id":1318,"date":"2019-08-31T16:55:19","date_gmt":"2019-08-31T14:55:19","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1318"},"modified":"2022-05-29T18:45:41","modified_gmt":"2022-05-29T16:45:41","slug":"%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a-%d9%81%d9%8a-10-%d9%86%d8%b5%d8%a7%d9%8a%d8%ad","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a-%d9%81%d9%8a-10-%d9%86%d8%b5%d8%a7%d9%8a%d8%ad\/","title":{"rendered":"\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u0641\u064a 10 \u0646\u0635\u0627\u0626\u062d"},"content":{"rendered":"

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0625\u0644\u0627 \u0623\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u064a\u0628\u062f\u0623 \u0628\u0637\u0628\u0642 \u0635\u062d\u064a! \u062a\u0634\u064a\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0648 1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.<\/p>\n

\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 75 \u0643\u064a\u0644\u0648 \u0648\u062a\u062d\u0627\u0648\u0644 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644 \u0645\u0646 75 \u0644\u0640 165 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n

\u064a\u0642\u0648\u0644 \u0645\u062f\u0631\u0628 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0634\u062e\u0635\u064a \u062c\u064a\u0633\u0648\u0646 \u062c\u064a \u0645\u0646 \u0634\u0631\u0643\u0629 \u0628\u064a\u0631\u0633\u0648\u0646\u0627\u0644 \u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u062a\u0648\u0631\u0646\u062a\u0648:
\n“\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0633\u0644\u064a\u0645 \u0623\u0645\u0631 \u062d\u064a\u0648\u064a \u0644\u062a\u0637\u0648\u064a\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a”.<\/p><\/blockquote>\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

\u0646\u0635\u0627\u0626\u062d \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a<\/h2>\n

1- \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0643\u0644<\/h3>\n

\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c<\/strong> \u064a\u0642\u0648\u0644 \u0645\u062f\u0631\u0628 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0634\u062e\u0635\u064a \u062c\u064a\u0633\u0648\u0646 \u062c\u064a \u0645\u0646 \u0634\u0631\u0643\u0629 \u0641\u064a\u062a\u0646\u0633 \u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u062a\u0648\u0631\u0646\u062a\u0648: “\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0627\u0644\u0643\u0627\u0631\u0628 \u0644\u0644\u062a\u0636\u062e\u064a\u0645<\/a> \u0645\u0647\u0645”<\/p>\n

\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0648\u0641\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u064f\u0641\u0636\u0644 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0646 45 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647 15 \u062f\u0642\u064a\u0642\u0629\u060c \u0623\u064a\u0636\u0627 Gee \u064a\u0648\u0635\u064a \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643 \u0648\u0632\u064a\u062a \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 \u0632\u064a\u062a \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646.<\/p>\n

2-\u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u062a \u0644\u0644\u062a\u0636\u062e\u064a\u0645<\/h3>\n

\u0632\u064a\u0627\u062f\u0629 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u060c<\/strong> \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0639\u062f\u0627\u062a \u0623\u0642\u0644 (\u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u0625\u0644\u0649 \u0633\u062a\u0629) \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0643\u0644\u064a\u0629\u060c \u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c “\u062c\u064a” \u064a\u0648\u0635\u064a \u0628\u0623\u062f\u0627\u0621 \u0645\u0646 7 \u0644\u064012 \u0639\u062f\u0629 \u0641\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n

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

3- \u0627\u0644\u0646\u0648\u0645 \u062c\u064a\u062f\u0627<\/h3>\n

\u064a\u0642\u0648\u0644 \u062c\u064a: “\u063a\u0627\u0644\u0628\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0646\u0641\u0633\u0647\u0627 \u062a\u062a\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645. \u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u0627\u0644\u0646\u0648\u0645 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0648\u062d\u064a\u0648\u064a \u0644\u062a\u0637\u0648\u064a\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a”. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0637\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u0645\u0646 48 \u0625\u0644\u0649 72 \u0633\u0627\u0639\u0629 \u0644\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0627\u0644\u062a\u0627\u0645\u060c \u0648\u062a\u0646\u0627\u0645 8 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629.<\/p>\n

\u0627\u0639\u0631\u0641 \u0645\u0646 \u0647\u0646\u0627 \u0623\u064a\u0636\u0627 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0641\u064a \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/a><\/strong><\/p>\n

4- \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629<\/h3>\n

\u062a\u0631\u064a\u062f \u0631\u0621\u064a\u0629 \u0646\u062a\u0627\u0626\u062c \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u062a\u0636\u062e\u064a\u0645 \u062c\u0633\u0645\u0643\u061f \u0627\u0628\u062f\u0623 \u062f\u0631\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629. \u062c\u064a \u064a\u0642\u0648\u0644 “\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0627\u062f
\n\u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0635\u062f\u0631”. \u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0633\u064a\u0634\u062c\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c
\n\u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643.<\/p>\n

5- \u0627\u0634\u0631\u0628!<\/h3>\n

\u0634\u0631\u0628 \u0627\u0644\u0645\u064a\u0627\u0647 \u0645\u0641\u062a\u0627\u062d \u0623\u0633\u0627\u0633\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.. \u0643\u064a\u0641\u061f \u064a\u0642\u0648\u0644 \u062c\u064a: “\u064a\u062a\u0645 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0645\u064a\u0627\u0647 \u062f\u0627\u062e\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0646\u0641\u0633\u0647\u0627\u060c \u0644\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u0646\u0634\u0631\u0628 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0638\u0647\u0631 \u062d\u062c\u0645\u0647\u0627 \u0641\u064a \u062a\u0646\u0627\u0642\u0635”. \u0644\u064a\u0633 \u0647\u0630\u0627 \u0641\u0642\u0637\u060c \u0644\u0643\u0646\u00a0 \u0623\u064a\u0636\u0627 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0631\u0637\u0628 \u0645\u0641\u064a\u062f \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/p>\n

6- \u062c\u0631\u0628 \u0627\u0644\u0640Squats<\/h3>\n

\u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/a> \u0641\u064a \u062a\u0631\u0643\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0623\u062c\u0633\u0627\u0645\u0646\u0627\u060c \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0633\u0641\u0644\u064a\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0640Squats\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0645\u062f\u0628\u0628\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u062c\u0630\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n

\"\u062a\u0636\u062e\u064a\u0645<\/p>\n

7- \u0627\u062a\u0645\u0631\u0646 Bench Press<\/h4>\n

\u0627\u0644\u0640 Bench Press \u064a\u062d\u0641\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647 \u0639\u0644\u0649 \u0628\u0646\u0634 \u0623\u0648 \u0643\u0631\u0629 \u062b\u0627\u0628\u062a\u0629
\n\u0623\u0648 \u0628\u0632\u0648\u0627\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0639 \u0627\u062e\u062a\u0644\u0627\u0641 \u0648\u0636\u0639 \u0627\u064a\u062f\u0643. \u062a\u0630\u0643\u0631 \u062e\u0644\u0627\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0627\u062c\u0639\u0644 \u064a\u062f\u0643 \u0645\u0631\u064a\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631\u060c \u0623\u0648 \u062a\u0631\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0639\u0644\u0649 \u0634\u0643\u0644 C.<\/p>\n

\u0644\u0627 \u062a\u0639\u0631\u0641 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u061f \u062d\u0645\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/strong><\/a> \u0647\u064a\u0648\u0641\u0631\u0644\u0643 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644 \u0644\u0644\u062a\u0636\u062e\u064a\u0645\u060c \u0628\u0643\u0644 \u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0637\u0631\u064a\u0642\u0629 \u0644\u0639\u0628\u0647\u0627\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u062a\u0635\u0644 \u062a\u0648\u0635\u0644 \u0644\u0640 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a .<\/p>\n

8- \u062c\u0631\u0628 \u0627\u0644\u0640 Pull-Ups<\/h4>\n

\u0627\u0644\u0640Pull-Ups \u062a\u0633\u062a\u0647\u062f\u0641 \u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0640Back \u00a0\u0648\u0627\u0644\u0640Biceps . \u064a\u0642\u0648\u0644 \u062c\u064a: “\u0625\u0646 \u0627\u062e\u062a\u0644\u0627\u0641 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f
\n\u0647\u064a\u0628\u0642\u0649 \u0644\u0647 \u0627\u062e\u062a\u0644\u0627\u0641 \u0628\u0633\u064a\u0637 \u0641\u064a \u062f\u0631\u062c\u0629 \u0645\u0634\u0627\u0631\u0643\u0629 \u0628\u0639\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0645\u0627 \u064a\u062f\u0643 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0643 \u0623\u0648 \u0639\u0643\u0633\u0643 \u0623\u0648 \u0645\u0648\u0627\u062c\u0647\u064a\u0646 \u0644\u0628\u0639\u0636”.<\/p>\n

9- \u062a\u0645\u0631\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 Interval Sprint Training<\/h4>\n

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u062f\u0629 \u0642\u0635\u064a\u0631\u0629 \u062d\u0648\u0627\u0644\u064a 80% \u0645\u0646 \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u0648\u0649\u060c \u062b\u0645 \u0628\u0639\u062f\u0647\u0627 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a
\n\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062f\u0627\u062e\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u062c\u0639\u0644\u0647\u0627 \u0645\u0631\u062a\u0641\u0639\u0629 \u0644\u0645\u062f\u0629 \u0632\u0645\u0646\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

10- \u062c\u0631\u0628 \u0627\u0644\u0640 Dead Lifts<\/h4>\n

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646\u064b \u0645\u062a\u0642\u062f\u0645\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0623 \u0627\u0633\u062a\u0634\u0631 \u0645\u062f\u0631\u0628\u0643 \u0623\u0648\u0644\u0627\u060c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0623\u0643\u062b\u0631
\n\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u062f\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631\u060c \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0640back, core, legs, glutes, arms, traps and shoulders.
\n\u0648\u0644\u062a\u062a\u0641\u0627\u062f\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0628\u0639\u0631\u0636 \u0643\u062a\u0641\u0643 \u0648\u0645\u062a\u062c\u0647\u062a\u0627\u0646 \u0644\u0644\u0623\u0645\u0627\u0645. \u0648\u064a\u062f\u0643 \u0625\u0645\u0627 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0644\u062e\u0644\u0641\u060c \u0623\u0648 \u0645\u0639\u0644\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631\u060c
\n\u0623\u0648 \u062a\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0625\u0644\u0627 \u0623\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u064a\u0628\u062f\u0623 \u0628\u0637\u0628\u0642 \u0635\u062d\u064a! \u062a\u0634\u064a\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0648 1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 75 \u0643\u064a\u0644\u0648 \u0648\u062a\u062d\u0627\u0648\u0644 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a …<\/p>\n","protected":false},"author":15,"featured_media":8897,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[142,279,315,275],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u062a\u0636\u062e\u064a\u0645-\u0627\u0644\u062c\u0633\u0645-\u0628\u0634\u0643\u0644-\u0635\u062d\u064a-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1318"}],"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=1318"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1318\/revisions"}],"predecessor-version":[{"id":8900,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1318\/revisions\/8900"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/8897"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}