{"id":14353,"date":"2023-05-23T12:13:53","date_gmt":"2023-05-23T10:13:53","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14353"},"modified":"2023-05-23T12:13:53","modified_gmt":"2023-05-23T10:13:53","slug":"%d8%aa%d8%b1%d8%a7%d8%a8%d9%8a%d8%b3-%d9%82%d9%88%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%b1%d8%a7%d8%a8%d9%8a%d8%b3-%d9%82%d9%88%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0631\u0627\u0628\u064a\u0633 \u0642\u0648\u064a\u0629"},"content":{"rendered":"\n<p>\u0647\u0644 \u062a\u0633\u0627\u0621\u0644\u062a \u064a\u0648\u0645\u064b\u0627 \u0643\u064a\u0641 \u064a\u062d\u0635\u0644 \u0644\u0627\u0639\u0628\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d8%ac-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d8%ac%d8%b3%d8%a7%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a> \u0639\u0644\u0649 \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0631\u0642\u0627\u0628 \u0627\u0644\u0645\u0646\u062d\u0648\u062a\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629\u061f<br>\u0647\u0630\u0627 \u0644\u0623\u0646\u0647\u0645 \u0639\u0645\u0644\u0648\u0627 \u0628\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0623\u062e\u0630 \u0634\u0643\u0644 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641\u060c <br>\u0648\u064a\u0628\u062f\u0623 \u0627\u0644\u0645\u0646\u062d\u0631\u0641 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0645\u062c\u0645\u0629 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u064a\u0645\u062a\u062f \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0639\u0628\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c <br>\u062b\u0645 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0634\u0643\u0644 \u00abV\u00bb\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633 \u062a\u0633\u0627\u0647\u0645<br>\u0641\u064a \u062a\u062b\u0628\u064a\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0644\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u062d\u062a\u064a \u0648\u0644\u0648 \u0643\u0646\u062a \u0644\u0627 \u062a\u0647\u062a\u0645 \u0628\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0644\u062a\u0633\u0627\u0639\u062c\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u064a\u062f\u0629 \u0648\u062a\u062c\u0646\u0628 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0639\u0631\u0636 \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0635\u0649 \u0628\u0647\u0627 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong>\u062a\u0631\u0627\u0628\u064a\u0633<\/strong> \u0642\u0648\u064a\u0629.<\/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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u0628\u064a\u0633<\/h2>\n\n\n\n<p><strong>Shoulder blade squeeze<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"327\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/images-1.webp\" alt=\"\u062a\u0631\u0627\u0628\u064a\u0633\" class=\"wp-image-14367\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/images-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/images-1-300x140.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u062c\u064a\u062f.<\/li><li>\u0627\u0636\u063a\u0637 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 3 \u062b\u0648\u0627\u0646\u064d.<\/li><li>\u0623\u0639\u062f \u0628\u0628\u0637\u0621 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0625\u0644\u0649 \u0623\u0648\u0636\u0627\u0639\u0647\u0645 \u0627\u0644\u0645\u0631\u064a\u062d\u0629.<\/li><li>\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0623\u0648 \u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u062d\u0645\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0626\u0645 \u0627\u0644\u0645\u0631\u0645\u0649.<\/li><\/ul>\n\n\n\n<p><strong>Shrug<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"459\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-shrugs-muscles-worked-1.webp\" alt=\"\u062a\u0631\u0627\u0628\u064a\u0633\" class=\"wp-image-14368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-shrugs-muscles-worked-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-shrugs-muscles-worked-1-300x197.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u062c\u064a\u062f.<\/li><li>\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0623\u0630\u0646\u064a\u0643 \u0628\u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u062d\u062a\u064a \u0627\u0644\u0639\u062f \u0644\u0631\u0642\u0645 2 \u0628\u0628\u0637\u0621.<\/li><li>\u0623\u0637\u0644\u0642 \u0643\u062a\u0641\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0623\u0648\u0636\u0627\u0639\u0647\u0645 \u0627\u0644\u0645\u0631\u064a\u062d\u0629.<\/li><li>\u0643\u0631\u0631 20 \u0645\u0631\u0629.<\/li><\/ul>\n\n\n\n<p><strong><strong>Barbell Upright Row<\/strong><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/9DFAEE9A-30E2-4F1C-8ACB-244EFC02E933-1-1024x585-1.webp\" alt=\"\u062a\u0631\u0627\u0628\u064a\u0633\" class=\"wp-image-14369\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/9DFAEE9A-30E2-4F1C-8ACB-244EFC02E933-1-1024x585-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/9DFAEE9A-30E2-4F1C-8ACB-244EFC02E933-1-1024x585-1-300x171.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0645\u0639 \u0625\u0645\u0633\u0627\u0643 \u0642\u0628\u0636\u062a\u064a\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0642\u0628\u0636\u062a\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0642\u062f\u0631 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0645\u0642\u062f\u0645\u0629 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u062d\u062a\u064a \u0627\u0644\u0639\u062f \u0644\u0631\u0642\u0645 2 \u0628\u0628\u0637\u0621.<\/li><li>\u0623\u0639\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0631\u064a\u062d\u060c \u0648\u0644\u0627 \u062a\u0632\u0627\u0644 \u0627\u0644\u0642\u0628\u0636\u0627\u062a \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0643\u0631\u0631 20 \u0645\u0631\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<p><strong>Pushup<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"602\" height=\"384\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/main-qimg-714e9449dc2a869068cd6e870dfbf761-lq.webp\" alt=\"push up\" class=\"wp-image-14370\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/main-qimg-714e9449dc2a869068cd6e870dfbf761-lq.webp 602w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/main-qimg-714e9449dc2a869068cd6e870dfbf761-lq-300x191.webp 300w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0641\u064a \u0627\u0644\u062f\u0641\u0639\u060c \u0648\u0646\u0646\u0635\u062d\u0643 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0646\u0633\u062e\u0629 \u0627\u0644\u0623\u0633\u0647\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643:<br>\u062a\u0645\u0631\u064a\u0646 \u062f\u0641\u0639 \u0642\u064a\u0627\u0633\u064a\u060c \u0623\u0648 \u062a\u0645\u0631\u064a\u0631\u0629 \u062f\u0641\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0623\u0648 \u062a\u0645\u0631\u064a\u0631\u0629 \u062f\u0641\u0639 \u0648\u0627\u0642\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u064a\u062f\u064a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u0639\u062f\u062a\u0643 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0644\u0627 \u062a\u062f\u0639 \u0631\u0623\u0633\u0643 \u064a\u0633\u0642\u0637 \u061b \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062a\u0645\u0627\u0634\u064a\u0629 \u0645\u0639 \u0628\u0642\u064a\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0642\u062a\u0631\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u062b\u0645 \u0627\u062f\u0641\u0639\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0623\u0646\u062a \u062a\u0646\u0632\u0644 \u0648\u0627\u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u062f\u0641\u0639 \u0644\u0644\u0623\u0639\u0644\u0649.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u0628\u064a\u0633 \u0628\u0627\u0644\u0628\u0627\u0631<\/h3>\n\n\n\n<p><strong>Standing Barbell Rear Delt Row<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"467\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/bent-over-row.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u0628\u064a\u0633 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-14371\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/bent-over-row.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/bent-over-row-300x187.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0623\u062b\u0646\u0627\u0621 \u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0629 \u0648\u0627\u0633\u0639\u0629 (\u0623\u0639\u0644\u0649 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641)<br>\u0648\u0630\u0631\u0627\u0639 \u0639\u0644\u0648\u064a (\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u062c\u0633\u0645\u0643).<\/li><li>\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062b\u0645 \u0627\u0646\u062d\u0646\u064a \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0635\u062f\u0631\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0630\u0639.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0623\u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0630\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a \u0648\u0623\u0646\u062a \u062a\u062a\u0646\u0641\u0633.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Barbell Lying Rear Delt Row<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"660\" height=\"371\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Barbell-Lying-Rear-Delt-Row.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u0628\u064a\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-14372\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Barbell-Lying-Rear-Delt-Row.webp 660w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Barbell-Lying-Rear-Delt-Row-300x169.webp 300w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/figure><\/div>\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 \u062d\u062f\u064a\u062f \u0648\u0645\u062f \u064a\u062f\u0643 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0645\u0631\u0641\u0642\u064a\u0643 \u0641\u0648\u0642 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0648\u0635\u0648\u0644\u0643 \u0625\u0644\u0649 \u0622\u062e\u0631 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0648\u0642\u0645 \u0628\u0627\u0644\u0639\u062f \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643.<\/li><li>\u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Bent Over Barbell Rows<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"650\" height=\"353\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/bent-over-row-1-1.webp\" alt=\"Bent Over Barbell Rows\" class=\"wp-image-14373\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/bent-over-row-1-1.webp 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/bent-over-row-1-1-300x163.webp 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0642\u0627\u0631\u0628\u0629 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 \u0628\u0642\u0628\u0636\u0629 \u0639\u0644\u0648\u064a\u0629.<\/li><li>\u0627\u062b\u0646\u064a \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u0645\u0639\u0644\u0642\u064b\u0627 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0627\u0644\u0622\u0646\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u062d\u062a\u0649 \u064a\u0644\u0627\u0645\u0633 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0644\u064a\u0633 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c<br>&nbsp;\u0644\u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0634\u0631\u064a\u0637 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u062a\u0643 &nbsp;\u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0633\u0627\u0621\u0644\u062a \u064a\u0648\u0645\u064b\u0627 \u0643\u064a\u0641 \u064a\u062d\u0635\u0644 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0639\u0644\u0649 \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0631\u0642\u0627\u0628 \u0627\u0644\u0645\u0646\u062d\u0648\u062a\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629\u061f\u0647\u0630\u0627 \u0644\u0623\u0646\u0647\u0645 \u0639\u0645\u0644\u0648\u0627 \u0628\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0623\u062e\u0630 \u0634\u0643\u0644 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641\u060c \u0648\u064a\u0628\u062f\u0623 \u0627\u0644\u0645\u0646\u062d\u0631\u0641 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0645\u062c\u0645\u0629 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u064a\u0645\u062a\u062f \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0639\u0628\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u062b\u0645 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0634\u0643\u0644 \u00abV\u00bb\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633 \u062a\u0633\u0627\u0647\u0645\u0641\u064a \u062a\u062b\u0628\u064a\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0639\u0644\u0649 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14386,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2811,2809,2810],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062d\u0635\u0648\u0644-\u0639\u0644\u0649-\u062a\u0631\u0627\u0628\u064a\u0633-\u0642\u0648\u064a\u0629-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14353"}],"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=14353"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14353\/revisions"}],"predecessor-version":[{"id":14390,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14353\/revisions\/14390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14386"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}