{"id":15663,"date":"2023-10-01T15:53:39","date_gmt":"2023-10-01T13:53:39","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15663"},"modified":"2023-10-01T15:53:39","modified_gmt":"2023-10-01T13:53:39","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a-%d9%88%d8%a7%d9%84%d8%aa%d8%b1%d8%a7%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a-%d9%88%d8%a7%d9%84%d8%aa%d8%b1%d8%a7%d9%8a\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0644\u0623\u0630\u0631\u0639 \u0642\u0648\u064a\u0629"},"content":{"rendered":"\n<p>\u064a\u062a\u0637\u0644\u0628 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 <strong>\u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a<\/strong> \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647\u0627 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0639\u0643\u0633\u064a\u060c \u0644\u0630\u0627 \u0641\u0647\u064a \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u062b\u0645\u0627\u0646\u064a\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0633\u064a\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0633\u064a\u0628\u0633.<\/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\u0647\u0645\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a<\/h2>\n\n\n\n<ul><li>\u0642\u062f \u064a\u0645\u0646\u062d\u0643 \u0627\u0645\u062a\u0644\u0627\u0643 \u0623\u0630\u0631\u0639 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649 \u0634\u0639\u0648\u0631\u064b\u0627 \u0628\u0627\u0644\u062b\u0642\u0629.<\/li><li>\u0643\u0645\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649 \u0623\u064a\u0636\u064b\u0627.<\/li><li>\u0641\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 &#8211; \u0645\u0646 \u0627\u0635\u0637\u062d\u0627\u0628 \u0623\u0637\u0641\u0627\u0644\u0643 \u0625\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0635\u0646\u0627\u062f\u064a\u0642 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 &#8211; \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0628\u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0641\u0625\u0646 \u0648\u062c\u0648\u062f \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u064a\u0647 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649:<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a &#8211; \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u0633\u064a\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<br>\u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0646\u0628\u0631\u0629<\/li><li>\u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635\u062a\u0643 \u0641\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li><\/ul>\n\n\n\n<h3>\u0643\u064a\u0641 \u062a\u0642\u0648\u064a \u0627\u0644\u062a\u0631\u0627\u064a \u0648\u0627\u0644\u0628\u0627\u064a\u061f<\/h3>\n\n\n\n<p>concentration curl<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/concentration-curl-benefits.webp\" alt=\"\u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\" class=\"wp-image-15666\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/concentration-curl-benefits.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/concentration-curl-benefits-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/concentration-curl-benefits-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 V.<\/li><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0645\u0639 \u0645\u0648\u0627\u062c\u0647\u0629 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0644\u0645\u0631\u0643\u0632\u060c \u0636\u0639 \u0645\u0631\u0641\u0642\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0641\u062e\u0630\u0643.<\/li><li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u0648 \u0645\u0631\u0641\u0642\u0643 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0622\u062e\u0631 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/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 \u062c\u0633\u0645\u0643 \u062b\u0627\u0628\u062a\u064b\u0627\u060c \u0642\u0645 \u0628\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0643\u062a\u0641\u0643.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639\u060c \u0627\u0642\u0644\u0628 \u0645\u0639\u0635\u0645\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0628\u062d\u064a\u062b \u062a\u0646\u0647\u064a \u0627\u0644\u062a\u062c\u0639\u064a\u062f \u0645\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0643\u062a\u0641\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0646\u0641\u0633\u0643 \u0628\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0647\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621.<\/li><li>\u0644\u0627 \u062a\u0631\u062a\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062d\u062a\u0649 \u062a\u0643\u0631\u0627\u0631\u0643 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/li><li>\u0643\u0631\u0631 12 \u0625\u0644\u0649 15 \u0645\u0631\u0629\u060c \u062b\u0645 \u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0622\u062e\u0631.<\/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>standing one-arm cable curl<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"550\" height=\"434\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/98498359e592f015334783627141315d.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\" class=\"wp-image-15667\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/98498359e592f015334783627141315d.webp 550w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/98498359e592f015334783627141315d-300x237.webp 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0639\u0644\u0649 \u0628\u0639\u062f \u0642\u062f\u0645\u064a\u0646 \u0645\u0646 \u0622\u0644\u0629 \u0627\u0644\u0628\u0643\u0631\u0629\u060c \u0648\u0642\u0645 \u0628\u0625\u0645\u0633\u0627\u0643 \u0645\u0642\u0628\u0636 \u0627\u0644\u0643\u0627\u0628\u0644 \u0645\u0639 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 <br>\u0648\u0645\u0631\u0641\u0642\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u0643.<\/li><li>\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u064a\u062f\u0643 \u0627\u0644\u0645\u062a\u0639\u0631\u062c\u0629 \u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0648\u0627\u0632\u0646 \u0623\u0641\u0636\u0644.<\/li><li>\u0644\u0641 \u0630\u0631\u0627\u0639\u0643 \u0628\u0628\u0637\u0621\u060c \u0648\u0627\u062c\u0644\u0628 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0646\u062d\u0648 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0645\u0633\u0643 the curl \u0644\u0644\u062d\u0638\u0629 \u0648\u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0647\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/li><li>\u0627\u0646\u0632\u0644 \u0627\u0644\u0645\u0642\u0628\u0636 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 12 \u0625\u0644\u0649 15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li><\/ul>\n\n\n\n<p>barbell curl<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/wide-grip-barbell-curl-benefits.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\" class=\"wp-image-15669\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/wide-grip-barbell-curl-benefits.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/wide-grip-barbell-curl-benefits-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/wide-grip-barbell-curl-benefits-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0628\u0639\u062f \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u062e\u0627\u0631\u062c.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0642\u0645 \u0628\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0628\u0637\u0621 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u062b\u0627\u0628\u062a\u064b\u0627\u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0642\u0637 \u0644\u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 12 \u0625\u0644\u0649 15 \u0645\u0631\u0629.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d8%a7%d9%8a-%d9%88%d8%aa%d8%b1%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0627\u064a \u0648\u062a\u0631\u0627\u064a<\/a><\/h3>\n\n\n\n<p>tricep kickback<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"523\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/tricep-kickback-muscles-1024x670-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\" class=\"wp-image-15668\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/tricep-kickback-muscles-1024x670-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/tricep-kickback-muscles-1024x670-1-300x196.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/tricep-kickback-muscles-1024x670-1-768x502.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0645\u0639 &nbsp;\u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0627\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u062e\u0635\u0631\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u062c\u0632\u0639\u060c<br>\u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0645\u0639 \u0648\u062c\u0648\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u0643\u060c \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u062d\u062a\u0649 \u062a\u0635\u0639\u062f \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u062c\u0627\u0646\u0628 \u0635\u062f\u0631\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0633\u0627\u0639\u062f\u064a\u0643 \u0628\u0628\u0637\u0621\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u062b\u0627\u0628\u062a\u064b\u0627.<\/li><li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u062f\u0631\u0643.<\/li><li>\u0643\u0631\u0631 12 \u0625\u0644\u0649 15 \u0645\u0631\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0630\u0631\u0627\u0639\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u0641\u0627\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643.<\/li><\/ul>\n\n\n\n<p>overhead extension<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3.webp\" alt=\"overhead extension\" class=\"wp-image-15670\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f.<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646\u064b\u0627 \u0623\u062e\u0641 \u0644\u0644\u0628\u062f\u0621\u060c \u0648\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0648\u0632\u0646 \u0623\u062b\u0642\u0644 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0639 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f.<\/li><li>\u0636\u0639 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u062d\u0648\u0644 \u0645\u0642\u0628\u0636 \u0627\u0644\u062f\u0645\u0628\u0644.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0628\u062d\u064a\u062b \u064a\u0646\u062a\u0647\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 12 \u0625\u0644\u0649 15 \u0645\u0631\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062a\u0637\u0644\u0628 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647\u0627 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0639\u0643\u0633\u064a\u060c \u0644\u0630\u0627 \u0641\u0647\u064a \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u062b\u0645\u0627\u0646\u064a\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0633\u064a\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0633\u064a\u0628\u0633. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":15709,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3248,3265,2211,3249],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0627\u064a-\u0648\u0627\u0644\u062a\u0631\u0627\u064a-\u0644\u0623\u0630\u0631\u0639-\u0642\u0648\u064a\u0629-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15663"}],"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=15663"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15663\/revisions"}],"predecessor-version":[{"id":15712,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15663\/revisions\/15712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15709"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}