{"id":15408,"date":"2023-08-29T14:16:07","date_gmt":"2023-08-29T12:16:07","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15408"},"modified":"2023-08-29T14:16:08","modified_gmt":"2023-08-29T12:16:08","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%aa%d8%b1%d8%a7%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%aa%d8%b1%d8%a7%d9%8a\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a \u0623\u0645\u0631\u064b\u0627 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0628\u0646\u0627\u0621 \u0623\u0630\u0631\u0639 \u0642\u0648\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0646\u0646\u0635\u062d\u0643 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621\u060c \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646\u064b\u0627 \u0623\u062e\u0641 \u0645\u0639 \u0625\u0636\u0627\u0641\u0629 \u0634\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 <strong>\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a<\/strong>.<\/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 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a<\/h2>\n\n\n\n<ul><li><strong>Diamond push-up<\/strong>s: \u064a\u0624\u0643\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0631\u0624\u0648\u0633 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0648\u0647\u0648 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0630\u0644\u0643.<\/li><li><strong>Kickbacks<\/strong>: \u062a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0623\u064a\u0636\u064b\u0627 \u062c\u0645\u064a\u0639 \u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u062b\u0644 <\/li><li><strong>Triceps extensions<\/strong>: \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0646\u064a \u0623\u0646 \u0644\u062f\u064a\u0643 \u062d\u0631\u0643\u0629 \u062a\u0624\u0643\u062f \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0644\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0648\u0647\u064a \u0645\u0643\u0645\u0644 \u0644\u0637\u064a\u0641 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li><strong>Triceps pushdowns<\/strong>: \u064a\u0624\u0643\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0644\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0648\u0647\u064a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0643\u0645\u0644 \u0644\u0637\u064a\u0641 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" 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\" width=\"840\" height=\"437\" 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: 840px) 100vw, 840px\" \/><\/a><\/figure>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-6-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%b1%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0627\u064a \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h3>\n\n\n\n<p><strong>Diamond Push-Up<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"247\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/DiamondPushUps.webp\" alt=\"\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\" class=\"wp-image-15410\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/DiamondPushUps.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/DiamondPushUps-300x99.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u0627\u0646\u062a\u0634\u0627\u0631 \u0627\u0644\u0623\u0635\u0627\u0628\u0639 \u0648\u0644\u0645\u0633 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0648\u0627\u0644\u0623\u0635\u0627\u0628\u0639\u060c<br>\u0644\u062a\u0623\u062e\u0630 \u0634\u0643\u0644 \u0627\u0644\u0645\u0627\u0633.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0623\u0648 \u0623\u0628\u0642 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u0637\u062d \u0648\u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646\u060c<br>\u00a0\u0645\u0639 \u0627\u0644\u062e\u0641\u0636 \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u0630\u0642\u0646\u0643 \u0623\u0648 \u0635\u062f\u0631\u0643 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li><li>\u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062d\u062f\u060c \u0641\u0627\u0646\u062e\u0641\u0636 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639\u060c<br>\u062b\u0645 \u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0639\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0628\u062f\u0621\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0630\u0639 \u0635\u0644\u0628\u064b\u0627\u060c<br>\u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u0645\u0645\u062b\u0644\u064b\u0627.<\/li><\/ul>\n\n\n\n<p><strong>Triceps Kickbacks<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"394\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/3nf5khXros8dcSisL6jRXR.webp\" alt=\"\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\" class=\"wp-image-15411\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/3nf5khXros8dcSisL6jRXR.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/3nf5khXros8dcSisL6jRXR-300x169.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062f\u0639\u0645 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 step \u0623\u0648 \u062f\u0631\u062c\u0629 \u0633\u0644\u0645 \u0645\u062b\u0644\u064b\u0627.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0644\u062f\u0639\u0645 \u0627\u0644\u0638\u0647\u0631\u060c<br>\u0623\u0648 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0630\u0631\u0627\u0639 \u0628\u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u062d\u0645\u0644 \u0648\u0632\u0646\u064b\u0627 \u0641\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0643\u0648\u0639 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062c\u0630\u0639.<\/li><li>\u0639\u0644\u064a\u0643 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0643\u0648\u0639 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u0648\u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u062e\u0644\u0641\u0643\u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0633\u0627\u0639\u062f \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 90 \u062f\u0631\u062c\u0629 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u0639\u062f\u0629.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062b\u0627\u0628\u062a\u064b\u0627 \u0636\u062f \u0627\u0644\u062c\u0633\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>Triceps Dip<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"490\" height=\"222\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/main-qimg-cf2058c891a58de973cc146af500a09e-lq.webp\" alt=\"Triceps Dip\" class=\"wp-image-15412\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/main-qimg-cf2058c891a58de973cc146af500a09e-lq.webp 490w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/main-qimg-cf2058c891a58de973cc146af500a09e-lq-300x136.webp 300w\" sizes=\"(max-width: 490px) 100vw, 490px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0645\u0642\u0639\u062f \u0648\u064a\u062f\u064a\u0643 \u062e\u0627\u0631\u062c \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u0648 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 (\u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631).<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0623\u0648 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0648\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0648\u0627\u0646\u062e\u0641\u0636 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 90 \u062f\u0631\u062c\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u064a\u0634\u064a\u0631\u0627\u0646 \u062e\u0644\u0641\u0643\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0644\u0644\u0628\u062f\u0621 \u0648\u0643\u0631\u0631 \u0645\u0646 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u0639\u062f\u0629.<\/li><li>\u062a\u062c\u0646\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>Overhead Triceps Extension<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"422\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/Two-Arm-Dumbbell-Extension-1-1.webp\" alt=\"Overhead Triceps Extension\" class=\"wp-image-15413\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/Two-Arm-Dumbbell-Extension-1-1.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/Two-Arm-Dumbbell-Extension-1-1-300x169.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0645\u0642\u0639\u062f \u0623\u0648 \u0643\u0631\u0629 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641\u061b \u0627\u0628\u0642 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.<\/li><li>\u0627\u062d\u0645\u0644 \u0648\u0632\u0646\u064b\u0627 \u0641\u064a \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0648\u0648\u0633\u0639\u0647 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0623\u0630\u0646\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645<br>&nbsp;\u0648\u0623\u0646\u062a \u062a\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0643\u0648\u0639\u0627\u0646 \u0628\u0632\u0648\u0627\u064a\u0627 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0642\u062f \u0645\u0639 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c<br>&nbsp;\u062b\u0645 \u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u0639\u062f\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0627\u0644\u0638\u0647\u0631.<\/li><\/ul>\n\n\n\n<h4>\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u0649\u061f<\/h4>\n\n\n\n<ul><li>\u0627\u0644\u0639\u064e\u0636\u064e\u0644\u064e\u0629 \u0627\u0644\u062b\u064f\u0651\u0644\u0627\u064e\u062b\u0650\u064a\u064e\u0651\u0629 \u0627\u0644\u0631\u064f\u0651\u0624\u0648\u0633 \u0627\u0644\u0639\u064e\u0636\u064f\u062f\u0650\u064a\u0651\u0629 (\u0628\u0627\u0644\u0644\u0627\u062a\u064a\u0646\u064a\u0629 (&nbsp;Muscle&nbsp;triceps brachial&nbsp;\u0647\u064a&nbsp;\u0625\u062d\u062f\u0649&nbsp;\u0639\u0636\u0644\u0627\u062a&nbsp;\u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0639\u0644\u064a\u0627.<\/li><li>\u062a\u062d\u062a\u0644 \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0641\u064a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0646 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0642\u0628\u0636\u0647.<\/li><li>\u062a\u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0646 3 \u0631\u0624\u0648\u0633 \u0645\u064f\u062c\u0645\u0639\u0629 \u0628\u062c\u0627\u0646\u0628 \u0628\u0639\u0636\u0647\u0627.<\/li><li>\u062a\u0639\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0647\u062a\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0628\u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0648\u062a\u0636\u062e\u064a\u0645\u0647\u0627.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u062f \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a \u0623\u0645\u0631\u064b\u0627 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0628\u0646\u0627\u0621 \u0623\u0630\u0631\u0639 \u0642\u0648\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0646\u0646\u0635\u062d\u0643 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621\u060c \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646\u064b\u0627 \u0623\u062e\u0641 \u0645\u0639 \u0625\u0636\u0627\u0641\u0629 \u0634\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":15416,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3171,2211,3172,269],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0639\u0636\u0644\u0629-\u0627\u0644\u062a\u0631\u0627\u064a-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15408"}],"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=15408"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15408\/revisions"}],"predecessor-version":[{"id":15419,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15408\/revisions\/15419"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15416"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}