{"id":13847,"date":"2023-05-02T16:31:43","date_gmt":"2023-05-02T14:31:43","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13847"},"modified":"2023-05-02T16:31:43","modified_gmt":"2023-05-02T14:31:43","slug":"%d9%85%d8%a7-%d9%81%d8%a7%d8%a6%d8%af%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%89-%d9%88%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86%d9%87%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%81%d8%a7%d8%a6%d8%af%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%89-%d9%88%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86%d9%87%d8%a7\/","title":{"rendered":"\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u0649 \u0648\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646\u0647\u0627"},"content":{"rendered":"\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0645\u0646\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0638\u0647\u0631 \u0631\u064a\u0627\u0636\u064a \u0648\u062c\u0630\u0627\u0628\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0633\u062a\u0647\u062f\u0641\u064b\u0627 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a>\u060c \u0641\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 <strong>\u0627\u0644\u0628\u0627\u0649<\/strong> \u0633\u064a\u0628\u0633\u060c \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u00a0\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0646\u0645\u0648\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0634\u0643\u0644\u064b\u0623 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<\/strong><\/a><\/p>\n\n\n\n<h2>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u0649 \u0633\u064a\u0628\u0633\u061f<\/h2>\n\n\n\n<ul><li>\u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062a\u0648\u062c\u062f \u0639\u0636\u0644\u0629 \u0628\u0627\u0631\u0632\u0629 \u062a\u0639\u0628\u0631 \u0643\u0644\u0627\u064b \u0645\u0646 \u0643\u062a\u0641\u0643 \u0648\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0643\u0648\u0639\u060c <strong>\u0648\u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u060c<br>\u0648\u0642\u0644\u0628 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0627\u0644\u062f\u0627\u062e\u0644\u060c \u0648\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0643\u062a\u0641.<\/strong><\/li><li>\u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0627\u062f\u0629 \u0628\u0627\u0633\u0645 \u00ab\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u00bb \u0623\u0648 \u0627\u0644\u0628\u0627\u0649<\/li><li>\u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u0633\u062d\u0628 \u0648\u0632\u0646 \u0646\u062d\u0648 \u062c\u0633\u0645\u0643 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u0638\u0647\u0631\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14012\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0633\u064a\u0628\u0633<\/h3>\n\n\n\n<p><strong>Dumbbell Curl<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Seated-Dumbbell-Curl-1024x683.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u0649\" class=\"wp-image-14014\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Seated-Dumbbell-Curl-1024x683.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Seated-Dumbbell-Curl-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Seated-Dumbbell-Curl-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Seated-Dumbbell-Curl.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c<br>\u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0628\u062f\u0648\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627\u060c \u0645\u0639 \u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0648\u0627\u0644\u0622\u0646\u060c \u0627\u0631\u0641\u0639 \u0648\u0632\u0646\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0643\u062a\u0641\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0636\u063a\u0648\u0637\u064b\u0627 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f<br>&nbsp;\u0648\u0642\u0631\u0637\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0631\u0641\u0642 \u0648\u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Incline Dumbell Curl<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"640\" height=\"437\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/incline-dumbbell-curl-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u0649\" class=\"wp-image-14015\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/incline-dumbbell-curl-1.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/incline-dumbbell-curl-1-300x205.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0646\u062d\u062f\u0631 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0628\u062f\u0648\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627\u060c \u0645\u0639 \u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0648\u0627\u0644\u0622\u0646\u060c \u0627\u0631\u0641\u0639 \u0648\u0632\u0646\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0643\u062a\u0641\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0636\u063a\u0648\u0637\u064b\u0627 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0642\u0631\u0637\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0631\u0641\u0642 \u0648\u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Alternating Hammer Curl<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"1024\" height=\"680\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/seated-hammer-curl-feature-2.webp\" alt=\"\u0627\u0644\u0628\u0627\u0649\" class=\"wp-image-14017\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/seated-hammer-curl-feature-2.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/seated-hammer-curl-feature-2-300x199.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/seated-hammer-curl-feature-2-768x510.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0646\u062d\u0648 \u062c\u0633\u0645\u0643\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0628\u062f\u0648\u0646 \u0625\u063a\u0644\u0627\u0642\u0645\u0647\u0627\u060c \u0645\u0639 \u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0648\u0627\u0644\u0622\u0646\u060c \u0627\u0631\u0641\u0639 \u0648\u0632\u0646\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0643\u062a\u0641\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0636\u063a\u0648\u0637\u064b\u0627 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0642\u0631\u0637\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0631\u0641\u0642 \u0648\u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a%d8%b3%d8%a8%d8%b3\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633<\/a><\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-reverse-curls-dec21-1024x576.webp\" alt=\"barbell-reverse-curls\" class=\"wp-image-14018\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-reverse-curls-dec21-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-reverse-curls-dec21-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-reverse-curls-dec21-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-reverse-curls-dec21.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Standing Reverse Barbell Curl<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0648\u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0646\u062d\u0648 \u062c\u0633\u0645\u0643\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0648\u0644\u0643\u0646 \u062f\u0648\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627\u060c \u0645\u0639 \u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0648\u0627\u0644\u0622\u0646\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0643\u062a\u0641\u064a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0631\u0637\u0627\u0633\u064a\u0629 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Standing Cable Curl<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"731\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/standing-cable-curl2.webp\" alt=\"standing-cable-curl\" class=\"wp-image-14019\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/standing-cable-curl2.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/standing-cable-curl2-300x274.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/standing-cable-curl2-768x702.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0623\u0645\u0627\u0645 \u0645\u062d\u0637\u0629 \u0643\u0627\u0628\u0644\u060c \u0645\u0639 \u0645\u0642\u0628\u0636 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u062b\u0628\u062a \u0641\u064a \u0623\u062f\u0646\u0649 \u0625\u0639\u062f\u0627\u062f.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0648\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0645\u062a\u0628\u0627\u0639\u062f\u064b\u0627\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0648\u0644\u0643\u0646 \u062f\u0648\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627\u060c \u0645\u0639 \u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0648\u0627\u0644\u0622\u0646\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0643\u062a\u0641\u064a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0631\u0637\u0627\u0633\u064a\u0629 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0645\u0641\u064a\u062f\u0629: \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 2 \u0639\u062f\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0627\u0644\u0623\u062e\u064a\u0631\u062a\u064a\u0646\u060c<br>\u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0622\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0645\u0646\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0638\u0647\u0631 \u0631\u064a\u0627\u0636\u064a \u0648\u062c\u0630\u0627\u0628\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0633\u062a\u0647\u062f\u0641\u064b\u0627 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u060c \u0641\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u0649 \u0633\u064a\u0628\u0633\u060c \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u00a0\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0646\u0645\u0648\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0634\u0643\u0644\u064b\u0623 \u0623\u0641\u0636\u0644. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14011,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2717,2758,2719,2718],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u0645\u0627-\u0641\u0627\u0626\u062f\u0629-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u0649-\u0648\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646\u0647\u0627-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13847"}],"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=13847"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13847\/revisions"}],"predecessor-version":[{"id":14023,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13847\/revisions\/14023"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14011"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=13847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=13847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=13847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}