{"id":1640,"date":"2020-02-20T23:00:03","date_gmt":"2020-02-20T21:00:03","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1640"},"modified":"2023-12-25T14:56:18","modified_gmt":"2023-12-25T12:56:18","slug":"%d8%a3%d8%b4%d9%83%d8%a7%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d9%87%d8%b1-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b4%d9%83%d8%a7%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d9%87%d8%b1-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9\/","title":{"rendered":"\u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u0647\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"

\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u062d\u062f\u064a\u062b \u0639\u0646 \u062a\u062d\u0633\u064a\u0646 \u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0633\u0645 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0647\u0631 \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0623\u0644\u0627 \u0646\u0646\u0633\u0649 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645. \u0644\u0630\u0644\u0643\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631.<\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/a> \u062a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u062a\u0639\u0632\u0632 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0631\u0641 “V” \u0627\u0644\u0645\u0645\u064a\u0632. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u062d\u0633\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0645 \u0639\u0645\u0648\u0645\u064b\u0627 \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0638\u0647\u0631\u0643\u060c \u0641\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621.<\/p>\n

\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>
\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

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u0647\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/h2>\n

Deadlift<\/h3>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u064a\u0639\u062a\u0628\u0631 Deadlift \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.
\u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0636\u0639 \u0628\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0645\u0633\u0643\u0647 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u062a\u0645 \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646.
\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062f\u0631\u0628 \u0645\u0624\u0647\u0644.<\/p>\n

Lat pulldown<\/h3>\n

\"LAT<\/p>\n

\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0647\u0631
\u0648\u064a\u0645\u0643\u0646 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0628\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0627\u062a \u0648\u0627\u0633\u0639\u0629 \u0623\u0648 \u0636\u064a\u0642\u0629.
\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u0636\u0628\u0637 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u062c\u0644\u0648\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u0648\u0636\u0639\u064a\u0629 \u0635\u062d\u064a\u062d\u0629.
\u064a\u062a\u0645 \u0633\u062d\u0628 \u0627\u0644\u062d\u0628\u0644 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631 \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645.
\u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0645 \u0633\u062d\u0628\u0647 \u0645\u0646 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0633\u0641\u0644\u0649 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

Pull-ups<\/h3>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0628\u0629 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0631\u0628\u0645\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0639\u0631\u0636 \u0638\u0647\u0631\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0629 \u0648\u0627\u0633\u0639\u0629.
\u062a\u0631\u0643\u0632 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/p>\n

Bent Over Barbell Row\/One-Arm Dumbbell Row<\/h3>\n

\"BENT<\/p>\n

\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645 \u0648\u064a\u064f\u0639\u062a\u0628\u0631 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.
\u064a\u0645\u0643\u0646 \u062a\u0646\u0641\u064a\u0630\u0647 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f \u0641\u0642\u0637.
\u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0631\u064a\u0646 Bent Over Rows \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u064b\u0627
\u062b\u0645 \u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0633\u062d\u0628\u0647 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0628\u0637\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0635\u062f\u0631.<\/p>\n

\u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0647\u064a \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0631\u0643\u0628\u0629 \u0648\u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f.
\u0648\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u062b\u0645 \u0633\u062d\u0628\u0647 \u0646\u062d\u0648 \u0627\u0644\u0628\u0637\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0635\u062f\u0631.
\u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n

Kettlebell Swing<\/h3>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0643\u064a\u062a\u0644\u0628\u064a\u0644\u0632 \u0648\u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.
\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0648\u062f \u0623\u0635\u0644\u0647 \u0625\u0644\u0649 \u0631\u0648\u0633\u064a\u0627 \u0648\u0623\u0635\u0628\u062d \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0641\u064a \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u064015 \u0627\u0644\u0645\u0627\u0636\u064a\u0629.
\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u064a\u062a\u0644\u0628\u064a\u0644 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 Farmers’ Walk \u0648Kettlebell Swing.<\/p>\n

\u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0631\u064a\u0646 Kettlebell Swing \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0641\u062a\u062d \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.
\u062b\u0645 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u0623\u0645\u0627\u0645.
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\"\u0645\u062f\u0631\u0628<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"

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