{"id":1630,"date":"2020-02-16T14:47:13","date_gmt":"2020-02-16T12:47:13","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1630"},"modified":"2023-12-24T15:58:09","modified_gmt":"2023-12-24T13:58:09","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%b6%d9%87%d8%b1-%d9%82%d9%88%d9%8a%d8%a9","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%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%b6%d9%87%d8%b1-%d9%82%d9%88%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631 \u0642\u0648\u064a\u0629"},"content":{"rendered":"<p>\u064a\u0631\u0643\u0632 \u0627\u0644\u0646\u0627\u0633 \u062f\u0627\u0626\u0645\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0627\u0647\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u060c \u0648\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u064a\u062a\u0645 \u0625\u0647\u0645\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0631\u063a\u0645 \u0623\u0646\u0647\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u0646\u0639\u0637\u064a\u0647\u0627 \u062d\u0642\u0647\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629.<\/p>\n<p><a href=\"https:\/\/blog.elcoach.me\/articles\/9-%d9%85%d9%86-%d8%a7%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d8%a7%d9%84%d8%b4%d9%83%d9%84%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0643\u062b\u064a\u0631\u0629<\/a>\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644:\u00a0\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u0639\u0637\u064a\u0643 \u062b\u0628\u0627\u062a \u0623\u0643\u062b\u0631. \u0648\u0644\u0623\u0646 \u0645\u0639\u0638\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u062a\u0643\u0646\u064a\u0643 \u0627\u0644\u0633\u062d\u0628 \u0628\u0627\u0644\u064a\u062f\u060c \u0641\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/p>\n<p><strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong><br \/>\n<strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/strong><\/p>\n<h2>15 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/h2>\n<h3>1 Band Bent-Over Row<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14724\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1-768x768.webp 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0628\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u062e\u064a\u0646.<\/p>\n<ul>\n<li>\u0646\u0628\u062f\u0623 \u0628\u0623\u0646 \u0646\u0636\u0639 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0646\u0642\u0641 \u0628\u0631\u062c\u0644\u0646\u0627 \u0641\u064a \u0645\u0646\u062a\u0635\u0641\u0647 \u062a\u0642\u0631\u064a\u0628\u0627.<\/li>\n<li>\u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636\u064a\u0646 \u0628\u0623\u064a\u062f\u064a\u0646\u0627 \u0648\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0646\u0627 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0648\u0646\u0628\u062f\u0623 \u0628\u0627\u0644\u0633\u062d\u0628 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u0627\u0644\u0635\u062f\u0631 \u062a\u0642\u0631\u064a\u0628\u0627\u060c \u0648\u0646\u062b\u0628\u062a \u0644\u062d\u0638\u0629 \u062b\u0645 \u0646\u0646\u0632\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<h3>Renegade Row 2<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14725 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Renegade-Row-2-1024x576.webp\" alt=\"Renegade Row\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Renegade-Row-2-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Renegade-Row-2-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Renegade-Row-2-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Renegade-Row-2-1536x864.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Renegade-Row-2.webp 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 (\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629) \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<ul>\n<li>\u0646\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u062a\u0633\u062d\u0628 \u0628\u064a\u062f \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0648\u062a\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062d\u0641\u0636 \u062a\u0624\u062f\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/li>\n<li>\u0648\u062a\u0631\u062a\u0641\u0639 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u062a\u0631\u0641\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u062a\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<h3>Dumbbell Single Arm Row 3<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14726\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-Single-Arm-Row-2.webp\" alt=\"Dumbbell Single Arm Row\" width=\"620\" height=\"291\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-Single-Arm-Row-2.webp 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-Single-Arm-Row-2-300x141.webp 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 (\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629) \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<ul>\n<li>\u0646\u0631\u0643\u0632 \u0628\u064a\u062f\u0646\u0627 \u0648\u0631\u0643\u0628\u062a\u0646\u0627 \u0627\u0644\u064a\u0633\u0627\u0631 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0648\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0648\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0646\u0627 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0648\u0646\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u064a\u062f\u0646\u0627 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\u0646\u0646\u0632\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0646\u0628\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u064a\u062f\u064a\u0646.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-14012 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w, 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\/1920x1000-03-1-3-1024x533.webp 1024w, 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\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3>Chest-Supported Dumbbell Row 4<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14727\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062f\u0645\u0628\u0644.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" width=\"700\" height=\"350\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062f\u0645\u0628\u0644.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-300x150.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-768x384.webp 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0645\u0642\u0639\u062f.<\/p>\n<ul>\n<li>\u0646\u062b\u0628\u062a \u0627\u0644\u0645\u0642\u0639\u062f \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0645\u0627\u0626\u0644 \u0648\u0646\u0646\u0627\u0645 \u0639\u0644\u0649\u0647 \u0628\u0628\u0637\u0646\u0646\u0627 \u0644\u062a\u0648\u0641\u064a\u0631 \u0627\u0631\u062a\u0643\u0627\u0632 \u062c\u064a\u062f \u0644\u062c\u0633\u0645\u0643.<\/li>\n<li>\u0646\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u064a\u062f\u064a\u0646\u0627 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0641\u0644 \u0648\u0646\u0633\u062d\u0628 \u0644\u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0646\u0643\u0631\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639.<\/li>\n<\/ul>\n<h3>Inverted Row 5<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14729 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1024x567.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\" width=\"700\" height=\"388\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1024x567.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-300x166.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-768x425.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631.webp 1109w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0627\u0644\u0645\u0642\u0644\u0648\u0628\u0629.<\/p>\n<ul>\n<li>\u0646\u062b\u0628\u062a \u0627\u0644\u0639\u0642\u0644\u0629 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u062e\u0641\u0636 (\u0645\u0633\u062a\u0648\u064a \u0627\u0644\u0635\u062f\u0631)\u060c \u0628\u062d\u064a\u062b \u0623\u0643\u062a\u0627\u0641\u0646\u0627 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0639\u0642\u0644\u0629 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0645\u0633\u062a\u0648\u0649\u060c \u0648\u0631\u062c\u0644\u064a\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0646\u0633\u062d\u0628 \u0646\u0641\u0633\u0646\u0627 \u0644\u0623\u0639\u0644\u0649 \u0648\u0646\u0646\u062e\u0641\u0636.<\/li>\n<li>\u0646\u0643\u0631\u0631 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639.<\/li>\n<\/ul>\n<h3>Bent-Over Dumbbell Alternating Row 6<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14730 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bent-Over-Dumbbell-Alternating-Row.webp\" alt=\"Bent-Over Dumbbell Alternating Row\" width=\"640\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bent-Over-Dumbbell-Alternating-Row.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bent-Over-Dumbbell-Alternating-Row-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bent-Over-Dumbbell-Alternating-Row-150x150.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0627\u0628\u0647 \u0644\u062a\u0645\u0631\u064a\u0646 Dumbbell Single Arm Row \u0648\u0644\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0644\u0623\u0646\u0646\u0627 \u0644\u0646 \u0646\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f.<\/p>\n<ul>\n<li>\u0646\u0642\u0641 \u0648\u0646\u062b\u0646\u064a \u0631\u062c\u0644\u0646\u0627 \u0642\u0644\u064a\u0644\u0627 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629.<\/li>\n<li>\u0646\u0628\u062f\u0623 \u0646\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649 \u0628\u064a\u062f \u0648\u0646\u0646\u0632\u0644\u0647\u0627 \u0648\u0646\u0633\u062d\u0628 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u0646\u0646\u0632\u0644\u0647\u0627.<\/li>\n<li>\u0646\u0643\u0631\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u0634\u0643\u0644.<\/li>\n<\/ul>\n<h3>Bent-Over Barbell Rows 7<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14731\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0631-1.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631\" width=\"600\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0631-1.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0631-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0631-1-150x150.webp 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0627\u0628\u0647 \u0644\u0644\u0640 Dumbbell Single Arm Row \u0644\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a\u0647 \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0646\u062d\u0642\u0642 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u0639\u0644\u0649 \u0648\u0628\u0637\u0631\u064a\u0642\u0629 \u062b\u0627\u0628\u062a\u0629.<\/p>\n<ul>\n<li>\u0646\u0642\u0641 \u0648\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0646\u0627 \u0642\u0644\u064a\u0644\u0627 \u0648\u0638\u0647\u0631\u0646\u0627 \u064a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0646\u0628\u062f\u0623 \u0646\u0633\u062d\u0628 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u0644\u0644\u062d\u0638\u0629 \u0648\u0646\u0646\u0632\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<h3>Bent-Over Underhand Barbell Row 8<\/h3>\n<p>\u0646\u0641\u0633 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640 Bent-Over Barbell Rows \u0644\u0643\u0646 \u0628\u0641\u0631\u0642 \u0648\u0627\u062d\u062f \u0648\u0647\u0648 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0642\u0644\u0648\u0628\u0629\u060c \u0646\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u062c\u0627\u0646\u0628 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u062a\u0641. \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0636\u0639\u0641 \u0628\u0633\u0628\u0628 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0643\u062a\u064a\u0631\u0629 \u0633\u0648\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0623\u0648 \u0627\u0644\u0633\u0648\u0627\u0642\u0629.<\/p>\n<h3>Seated Cable Row w\/ Pause 9<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14732 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1024x576.webp\" alt=\"\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631.webp 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a\u0647 (\u0627\u0644\u0643\u064a\u0628\u0644\u0632).<\/p>\n<ul>\n<li>\u0646\u0628\u062f\u0623 \u0628\u0623\u0646\u00a0\u0646\u0645\u0633\u0643 \u0627\u0644\u0643\u064a\u0628\u0644\u0632 \u0648\u0646\u0631\u0643\u0632 \u0628\u0631\u062c\u0644\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u0646\u0633\u062d\u0628 \u0644\u0644\u062e\u0644\u0641\u060c \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u060c \u0648\u0646\u062b\u0628\u062a \u062d\u0648\u0627\u0644\u064a 3 \u062b\u0648\u0627\u0646\u064a.<\/li>\n<li>\u0646\u0639\u0648\u062f \u062b\u0627\u0646\u064a\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<li>\u0627\u0646\u062a\u0628\u0647 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0643\u0648\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/li>\n<\/ul>\n<h3>Pull-up or Chin-up Variations 10<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 (V) \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 pull-ups \u0648 chin-ups \u0644\u0623\u0646\u0647\u0645 \u064a\u0628\u0646\u0648\u0627 \u0627\u0644\u0639\u0631\u0636 \u0644\u062c\u0633\u0645\u0643\u060c \u0648\u0644\u0647\u0645\u00a0\u062f\u0648\u0631 \u0643\u0628\u064a\u0631 \u062c\u062f\u0627 \u0641\u064a \u0631\u0633\u0645 \u0634\u0643\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14733\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Pull-up-or-Chin-up-Variations.webp\" alt=\"Pull-up or Chin-up Variations\" width=\"640\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Pull-up-or-Chin-up-Variations.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Pull-up-or-Chin-up-Variations-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Pull-up-or-Chin-up-Variations-150x150.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h5>\u0648\u0647\u0630\u0627 \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u062f\u0627\u0626\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0644\u0644\u0623\u0635\u0639\u0628:<\/h5>\n<p><strong>CHINUP<\/strong>: \u0646\u0645\u0633\u0643 \u0628\u064a\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u064a\u0643\u0648\u0646 \u0642\u0628\u0636\u0629 \u064a\u062f\u064a\u0646\u0627 \u0646\u0627\u062d\u064a\u0629 \u062c\u0633\u0645\u0646\u0627\u060c \u0648\u0646\u0631\u0641\u0639 \u062c\u0633\u0645\u0646\u0627 \u0644\u0623\u0639\u0644\u0649.<br \/>\n<strong>NEUTRAL-GRIP PULLUP<\/strong>: \u0646\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u0629\u060c \u0648\u062a\u0643\u0648\u0646 \u0642\u0628\u0636\u062a\u064a \u064a\u062f\u064a\u0646\u0627 \u0645\u0648\u0627\u062c\u0647\u064a\u0646 \u0644\u0628\u0639\u0636.<br \/>\n<strong>MIXED GRIP CHINUP<\/strong>: \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u0644\u0640 CHINUP \u0644\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645 \u0642\u0628\u0636\u0629 \u064a\u062f \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0646\u0627.<br \/>\n<strong>PULLUP<\/strong>: \u0646\u0641\u0633 \u062d\u0631\u0643\u0629 \u0627\u0644\u0640 chinup \u0644\u0643\u0646 \u0646\u0632\u0648\u062f \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u064a\u062f\u064a\u0646\u0627\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0642\u0628\u0636\u0629 \u064a\u062f\u064a\u0646\u0627 \u0644\u0644\u062e\u0627\u0631\u062c.<br \/>\n<strong>START-AND-STOP PULLUP<\/strong>: \u0646\u0641\u0633 \u062d\u0631\u0643\u0629 \u0627\u0644\u0640 PULLUP\u060c \u0644\u0643\u0646 \u0646\u062a\u062d\u0631\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621\u060c \u0648\u0646\u0642\u0648\u0645 \u0628\u0648\u0642\u0641\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0641\u0644.<br \/>\n<strong>ISO PULLUP<\/strong>: \u0646\u0633\u062d\u0628 \u0646\u0641\u0633\u0646\u0627 \u0644\u0623\u0639\u0644\u0649 \u0645\u062b\u0644 \u062d\u0631\u0643\u0629 \u0627\u0644\u0640 PULLUP \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u0644\u0643\u0646 \u0646\u062b\u0628\u062a \u0627\u0644\u0630\u0642\u0646 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631 \u0644\u0645\u062f\u0629 10-15 \u062b\u0627\u0646\u064a\u0629.<br \/>\n<strong>TOWEL PULLUP<\/strong>: \u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0634\u0641\u0629\u060c \u0646\u0639\u0644\u0642\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0648\u0646\u0645\u0633\u0643 \u0637\u0631\u0641\u064a \u0627\u0644\u0645\u0646\u0634\u0641\u0629 \u0628\u064a\u062f\u064a\u0646\u0627 \u0648\u0646\u0633\u062d\u0628 \u062c\u0633\u0645\u0646\u0627 \u0644\u0623\u0639\u0644\u0649. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0628\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u062d\u0633\u0646 \u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629 \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<h3>Lat Pulldown 11<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14734\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/5-lat-pulldowns-1497385441-2.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\" width=\"580\" height=\"450\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/5-lat-pulldowns-1497385441-2.webp 580w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/5-lat-pulldowns-1497385441-2-300x233.webp 300w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u062c\u062f\u0627\u060c \u0648\u064a\u0642\u0648\u0644 \u0627\u0644\u0628\u0639\u0636 \u0625\u0646 \u0641\u0648\u0627\u0626\u062f\u0647 \u0645\u0645\u0643\u0646 \u062a\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0640 Pull-up\u00a0 \u0648 Chin-up.<\/p>\n<ul>\n<li>\u0646\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0646\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u0645\u0633\u0627\u0641\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0646\u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u0645\u0645\u0643\u0646 \u0646\u0639\u0638\u0645 \u0641\u0648\u0627\u0626\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0630\u0627 \u0623\u062f\u064a\u0646\u0627\u0647\u00a0\u0628\u0628\u0637\u0621\u060c \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 8 \u0644\u0640 12 \u0645\u0631\u0629.<\/li>\n<\/ul>\n<h3>Kneeling Lat Pulldown 12<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14735\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0646\u062f-1.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0646\u062f\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0646\u062f-1.webp 943w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0646\u062f-1-300x225.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0646\u062f-1-768x576.webp 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0646\u0631\u062a\u0643\u0632 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0646\u0627\u060c \u0648\u0646\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u0645\u0633\u0627\u0641\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0646\u0633\u062d\u0628 \u0628\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631\u060c \u0647\u0630\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u064a\u0636\u0627 \u0648 \u0648\u0639\u0635\u0631 \u0627\u0644\u0640 glutes.<\/li>\n<\/ul>\n<h3>Deadlift 13<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-14736\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062c\u064a\u0645-1024x577.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u062c\u064a\u0645\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062c\u064a\u0645-1024x577.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062c\u064a\u0645-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062c\u064a\u0645-768x433.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062c\u064a\u0645.webp 1136w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u064a\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640 Deadlift \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0625\u0630\u0627 \u062a\u0645 \u0623\u062f\u0627\u0621\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u062d\u0627\u0641\u0638 \u062f\u0627\u0626\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0638\u0628\u0648\u0637\u0629 \u062d\u062a\u0649 \u0644\u0627 \u062a\u062a\u0639\u0631\u0636 \u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<ul>\n<li>\u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u0646\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0646\u0627 \u0642\u0644\u064a\u0644\u0627 \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0645\u0633\u0627\u0641\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0642\u0644\u064a\u0644\u0627 \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0636\u0647\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0646\u0633\u062d\u0628 \u0627\u0644\u0643\u0648\u0631 \u0644\u0623\u0639\u0644\u0649 \u0648\u0646\u062f\u0641\u0639 \u0628\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0646\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0623\u0633\u0641\u0644 \u0648\u0646\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639.<\/li>\n<\/ul>\n<h3>Kettlebell Swings 14<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-14737\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Kettlebell-Swings-1024x576.webp\" alt=\"Kettlebell Swings\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Kettlebell-Swings-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Kettlebell-Swings-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Kettlebell-Swings-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Kettlebell-Swings.webp 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>Kettlebell Swings \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0644\u0644\u0643\u0648\u0631 \u0643\u0644\u0647\u0627\u060c \u0648\u0623\u064a\u0636\u0627 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u0643\u0648\u0631. \u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u062d\u062a\u0649 \u062a\u0639\u062a\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u062b\u0645 \u0639\u062f\u0651\u0644 \u0627\u0644\u0648\u0632\u0646 \u0643\u0645\u0627 \u062a\u0631\u064a\u062f.<\/p>\n<ul>\n<li>\u0646\u0628\u062f\u0623 \u0628\u0623\u0646 \u0646\u0636\u0639 \u0627\u0644\u0640 kettlebell \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0646\u0627 \u0648\u0646\u0641\u062a\u062d \u0631\u062c\u0644\u0646\u0627 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0646\u0627 \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0640 kettlebell \u0648\u0646\u0631\u0641\u0639 \u062c\u0633\u0645\u0646\u0627 \u0644\u0623\u0639\u0644\u0649 \u0648\u0646\u0641\u0631\u062f \u0631\u0643\u0628\u062a\u0646\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0631\u062a\u0641\u0627\u0639\u0646\u0627.<\/li>\n<li>\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0641\u0631\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0641\u064a \u0627\u0644\u062d\u0627\u0644\u062a\u064a\u0646 \u0646\u0631\u0641\u0639 \u0627\u0644\u0640 kettlebell \u062d\u062a\u0649 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0646\u0646\u0632\u0644 \u0628\u0647\u0627 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u0646\u062b\u0646\u064a \u0631\u062c\u0644\u0646\u0627 \u0648\u0638\u0647\u0631\u0646\u0627 \u0645\u0641\u0631\u0648\u062f \u0648\u0646\u0645\u0631\u0631\u0647\u0627 \u0628\u064a\u0646 \u0631\u062c\u0644\u0646\u0627 \u0644\u0644\u062e\u0644\u0641 \u0648\u0646\u0631\u062a\u0641\u0639 \u0645\u0631\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<h3>Front Squat 15<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-14738\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Front-Squat-1024x576.webp\" alt=\"Front Squat\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Front-Squat-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Front-Squat-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Front-Squat-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Front-Squat-1536x864.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Front-Squat.webp 1980w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u062a\u0648\u0642\u0639 \u0623\u0646 \u062a\u062c\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 Squat \u0641\u064a \u0642\u0627\u0626\u0645\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0643\u0646 \u0627\u0644\u0640 Front Squat \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0623\u0646\u0643 \u062a\u0633\u062a\u062e\u062f\u0645 \u0628\u0627\u0631 \u0628\u0623\u0648\u0632\u0627\u0646 \u0645\u0648\u0627\u062c\u0647 \u0644\u0643\u062a\u0641\u0643\u060c \u0641\u062a\u062c\u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062d\u062a\u0649 \u0644\u0627 \u064a\u0633\u0642\u0637 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062d\u0641\u0636 \u0641\u064a \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u060c \u0644\u0643\u0646 \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n<ul>\n<li>\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0648\u0642\u0628\u0636\u0629 \u064a\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u064a \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0648\u0627\u0644\u0639\u0631\u0636.<\/li>\n<li>\u0646\u0648\u062c\u0647 \u0642\u0628\u0636\u0629 \u064a\u062f\u064a\u0646\u0627 \u0644\u0644\u062e\u0627\u0631\u062c\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u064a\u062f\u064a\u0646\u0627 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062a\u062d\u0631\u0643 \u062d\u0631\u0643\u0629 \u0627\u0644\u0640 Squat \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0628\u0627\u0644\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0631\u0643\u0632 \u0627\u0644\u0646\u0627\u0633 \u062f\u0627\u0626\u0645\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0627\u0647\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u060c \u0648\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u064a\u062a\u0645 \u0625\u0647\u0645\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0631\u063a\u0645 \u0623\u0646\u0647\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u0646\u0639\u0637\u064a\u0647\u0627 \u062d\u0642\u0647\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629. \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0643\u062b\u064a\u0631\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644:\u00a0\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u0639\u0637\u064a\u0643 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":16571,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[445,440,439,443],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-1.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1630"}],"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=1630"}],"version-history":[{"count":14,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1630\/revisions"}],"predecessor-version":[{"id":16572,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1630\/revisions\/16572"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16571"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}