{"id":1665,"date":"2020-03-08T11:21:59","date_gmt":"2020-03-08T09:21:59","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1665"},"modified":"2024-02-13T17:52:23","modified_gmt":"2024-02-13T15:52:23","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d9%82%d9%86-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b9%d9%82%d9%84%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d9%82%d9%86-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b9%d9%82%d9%84%d8%a9\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062a\u0642\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0628\u0643\u0644 \u0623\u0634\u0643\u0627\u0644\u0647\u061f"},"content":{"rendered":"

\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0623\u0648 \u0627\u0644\u0640PULL-UP \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0642\u0633\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0630\u0644 \u0645\u062c\u0647\u0648\u062f \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0627\u0633\u0643\u064a\u0629 \u0634\u062f\u0629 \u0648\u0642\u0633\u0648\u0629\u060c \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643.<\/p>\n

\u0627\u0644\u0640 PULL-UP \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0633\u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0644\u0627\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0644\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0641\u064a \u0623\u064a \u0623\u0645\u0648\u0631 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0641\u062a\u062c\u062f \u0627\u0639\u062a\u0645\u0627\u062f\u0647\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0630\u0631\u0627\u0639.<\/p>\n

\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u062f\u0627\u0626\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0639\u0628\u0627\u0621 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0644\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0632\u0648\u062f \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0639\u0646\u062f \u062a\u063a\u064a\u064a\u0631 \u0634\u0643\u0644 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f\u060c \u0627\u0644\u062a\u064a \u0633\u0646\u062a\u062d\u062f\u062b \u0639\u0646\u0647\u0627 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0644\u0627\u062d\u0642\u0627.<\/p>\n

\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0641\u0647\u0646\u0627\u0643 \u062d\u0631\u0643\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0648\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u062a\u0632\u0648\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0639\u0645\u0648\u0645\u0627\u060c \u0648\u062d\u0631\u0643\u0627\u062a \u0645\u0633\u0627\u0639\u062f\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0642\u062f\u0645\u0629 \u062a\u0634\u0643\u0644 \u062a\u062d\u062f\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0644\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/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

\u0645\u0627 \u0623\u0647\u0645\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0623\u0648 PULL-UP\u061f<\/h2>\n

\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629<\/a> \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0648\u062d\u0633\u0628 \u0643\u0644\u0627\u0645 (Royal Marines PTI Sean Lerwill) \u064a\u0642\u0648\u0644 “\u0625\u0646\u0647 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a \u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u064a \u062a\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a Back \u0648\u0639\u0636\u0644\u0629 biceps”.<\/p>\n

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

\u0645\u0627 \u0627\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0645\u0646\u0643 \u0641\u064a PULL-UP\u061f<\/h2>\n

\u062f\u0648\u0631\u0647 \u0627\u0644\u0640 Potential Royal Marine (PMRC) \u062a\u0637\u0644\u0628 3 \u0639\u062f\u0627\u062a \u062d\u062a\u0649 \u062a\u0628\u0642\u0649 \u0641\u064a \u0627\u0644\u062f\u0648\u0631\u0629\u060c \u064816 \u0639\u062f\u0629 \u062a\u0639\u0637\u064a\u0643 \u0623\u0642\u0635\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0646\u0642\u0637 \u0641\u064a\u0647\u0627.<\/p>\n

\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642 \u0622\u062e\u0631\u060c \u0644\u0648 \u062d\u0627\u0644\u062a\u0643 \u062c\u064a\u062f\u0629 \u0641\u0623\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0646\u0641\u064a\u0630 6 \u0639\u062f\u0627\u062a \u0628\u0633\u0631\u0639\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0646\u062a \u0645\u0631\u062a\u0627\u062d\u060c \u0648\u062a\u0636\u0639 \u0647\u062f\u0641 \u0623\u0646 \u062a\u062c\u0639\u0644\u0647\u0645 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a 12<\/strong>\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0648\u0635\u0644\u062a \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629\u060c \u0641\u0623\u0646\u062a \u0645\u062d\u062a\u0627\u062c \u062a\u0632\u0648\u062f \u0627\u0644\u062a\u062d\u062f\u064a \u0628\u0623\u0646\u0643 \u062a\u0632\u0648\u062f \u0623\u0648\u0632\u0627\u0646 \u0641\u064a \u062c\u0633\u0645\u0643 \u0645\u062b\u0644: \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0623\u0631\u0628\u0637\u0629 \u0641\u064a \u0631\u062c\u0644\u0643\u060c \u0623\u0648 \u0637\u0631\u0642 \u0623\u062e\u0631\u0649 \u0643\u062b\u064a\u0631\u0629.<\/p>\n

\u0645\u0627\u0630\u0627 \u0623\u0641\u0639\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u0623\u0633\u062a\u0637\u064a\u0639 \u0639\u0645\u0644 \u062d\u062a\u0649 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629\u061f<\/h3>\n

\u064a\u0642\u0648\u0644 Lerwill \u201c\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u062d\u062a\u0649 \u062a\u0633\u062a\u0637\u064a\u0639 \u0639\u0645\u0644 PULL-UP \u0647\u064a wide grip lat pull downs \u0648 both heavy weight sets \u0648\u0645\u062c\u0645\u0648\u0639\u0627\u062a high rep” \u0648 Eccentric pull ups \u064a\u0639\u062a\u0628\u0631 \u062a\u0643\u0646\u064a\u0643 \u062c\u064a\u062f \u0623\u064a\u0636\u0627.<\/p>\n

\u0643\u064a\u0641 \u0623\u0646\u0641\u0630 PULL-UP \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a\u061f<\/h2>\n

1-\u0627\u0642\u0641\u0632 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u062a\u062c\u0627\u0647 \u0642\u0628\u0636\u062a\u0643 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0646\u0638\u0631\u0643\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.
2- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0639\u0644\u0648\u064a\u0629: \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u0645.
3- \u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0644\u062d\u062f \u0645\u0627 \u062a\u0643\u0648\u0646 \u0630\u0642\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631 \u0648\u0628\u0628\u0637\u0621 \u0644\u0623\u0633\u0641\u0644 \u0644\u062d\u062f \u0645\u0627 \u0630\u0631\u0627\u0639\u0643 \u064a\u062a\u0641\u0631\u062f.
4- \u0647\u062f\u0641\u0643 \u062a\u0639\u0645\u0644 10\u0639\u062f\u0627\u062a\u060c \u0648\u0644\u0627 \u062a\u0642\u0644\u0642 \u0643\u0627\u0646\u062a \u0627\u0644\u0640 10 \u0639\u062f\u0627\u062a \u0635\u0639\u0628\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a\u060c \u0627\u0644\u0645\u0647\u0645 \u062a\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u062d\u0627\u0648\u0644 \u062a\u0637\u0648\u0631 \u0645\u0646 \u0646\u0641\u0633\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062d\u0631\u0643\u0629 dead hang \u0639\u0644\u0649 \u0642\u062f \u0645\u0627\u062a\u0642\u062f\u0631 \u0628\u062f\u0648\u0646 \u0645\u0627 \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643\u060c \u0648\u0645\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u0646 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 bent over dumbbell rows\u00a0 \u0648\u00a0 inverted bodyweight rows\u0627 \u0648 assisted pull-up machines \u0627\u0644\u0645\u062a\u0648\u0627\u0641\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645.<\/p>\n

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

\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u062d\u062a\u0649 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0640 Pull-Up<\/h3>\n

Lat pull-down<\/strong>
\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0643\u0644\u0645\u0627 \u0648\u0633\u0639\u062a \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0643\u0644\u0645\u0627 \u0632\u0648\u062f\u062a \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

Cable face pull<\/strong>
\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0633\u062d\u0628\u060c \u0648\u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u0643 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0644\u0648\u0642\u0648\u0641\u060c \u0648\u064a\u0639\u0644\u0645 \u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 \u0643\u062a\u0641\u0643 \u0628\u0637\u0631\u064a\u0642\u0629 \u0633\u0644\u064a\u0645\u0629\u060c \u0627\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a 15 \u0639\u062f\u0629 \u0628\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u0647\u0631 \u0623\u0648 \u0627\u0644\u0643\u062a\u0641.<\/p>\n

Negative pull-up<\/strong>
\u0639\u0646 \u0637\u0631\u064a\u0642 \u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u0648\u0644\u064a\u0633 \u0631\u0641\u0639\u0647\u060c \u0628\u0645\u0639\u0646\u0649 \u0623\u0646\u0646\u0627 \u0647\u0646\u0628\u062f\u0623 \u0645\u0646 \u0641\u0648\u0642 \u0648\u062a\u0628\u062a\u062f\u064a \u062a\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u00a0\u0628\u0628\u0637\u0621\u060c \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0642\u0648\u0649.<\/p>\n

\"\u0627\u0644\u0639\u0642\u0644\u0629\"<\/p>\n

\u0646\u0635\u0627\u0626\u062d Pull-Up<\/h3>\n

1- \u0634\u062f glutes<\/strong>
\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0645\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u0642\u0637\u060c \u0648\u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c \u0644\u0643\u0646 \u0642\u0628\u0644 \u0627\u0644\u0640 Pull-Up \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0634\u062f \u0639\u0636\u0644\u0629 \u0627\u0644\u0640 glutes \u0647\u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n

2- \u0627\u0639\u0645\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629<\/strong>
\u064a\u0639\u062a\u0628\u0631 \u0639\u0645\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u062d\u062f \u0630\u0627\u062a\u0647 \u064a\u0637\u0648\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u064a\u0643\u0628\u0631\u0647\u0627 \u0648\u064a\u0642\u0648\u064a\u0647\u0627\u060c \u0641\u062d\u0627\u0641\u0638 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0648\u064a\u062f\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0648\u062a\u0646\u0647\u064a \u0623\u064a\u0636\u0627 \u0648\u064a\u062f\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/p>\n

3- \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>
\u0625\u0630\u0627 \u0623\u0634\u0631\u0643\u062a \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0647\u0630\u0627 \u0633\u064a\u0639\u0637\u064a\u0643 \u062f\u0641\u0639\u0629 \u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0633\u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0641\u0648\u0642 \u0648\u0634\u062f \u0627\u0644\u0640 glutes.<\/p>\n

4- \u0627\u0644\u062b\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649
<\/strong>\u062d\u0627\u0648\u0644 \u0644\u0645\u0627 \u062a\u0639\u062f\u064a \u062f\u0642\u0646\u0643 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0628\u0627\u0631 \u0648\u0625\u064a\u062f\u064a\u0643 \u0627\u0628\u0642\u064e \u062b\u0627\u0628\u062a\u0627 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0641\u0648\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

5- \u0646\u0648\u0651\u0639 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>
Andy Watson \u0628\u064a\u0642\u0648\u0644 \u0625\u0646 \u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u064a\u0633\u062f \u0646\u0642\u0637 \u0627\u0644\u0636\u0639\u0641 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0646\u0648\u0651\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0642\u0628\u0636\u0627\u062a.<\/p>\n

6- \u0646\u0639\u0645\u0644 Break down \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>
Watson \u0628\u064a\u0642\u0648\u0644: “\u0642\u0633\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u0631\u0627\u062d\u0644.. \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0644\u062d\u062f \u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u062b\u0628\u062a 3 \u062b\u0648\u0627\u0646\u064a\u060c \u0648\u0641\u064a \u0646\u0635 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u062b\u0628\u062a 3 \u062b\u0648\u0627\u0646\u064a\u060c \u0648\u0641\u064a \u0623\u0633\u0641\u0644 3 \u062b\u0648\u0627\u0646\u064a \u0643\u0645\u0644 \u0627\u0644\u0637\u0631\u064a\u0642 \u0648\u0643\u0631\u0631”.<\/p>\n

7- Hang tough<\/strong>
\u0644\u0648 \u0625\u064a\u062f\u0643 \u0636\u0639\u0641\u062a \u0645\u0634 \u0647\u062a\u0639\u0631\u0641 \u062a\u062a\u0645\u0631\u0646\u060c \u062d\u0627\u0648\u0644 \u062a\u0642\u0648\u064a \u0646\u0641\u0633\u0643 \u0628\u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u0644\u062c\u0633\u0645\u0643\u060c \u0648\u0627\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0628\u0627\u0631 \u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629 \u0644\u0623\u0642\u0635\u0649 \u0645\u062f\u0629 \u062a\u0642\u062f\u0631 \u0639\u0644\u064a\u0647\u0627\u060c \u0628\u0639\u062f \u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0641\u0639 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0633\u062a\u062c\u062f \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0633\u0647\u0644 \u062c\u062f\u0627.<\/p>\n

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

\u00a0\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0623\u0648 \u0627\u0644\u0640 Pull-Up \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/h3>\n

Overhand grip<\/strong>
Pull-Up\u00a0 Overhand grip \u0647\u064a \u0627\u0644\u0623\u0635\u0639\u0628\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0632\u0648\u062f \u0645\u0646 \u0623\u0639\u0628\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 lats. \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0648\u0627\u0633\u0639\u0629 \u062a\u0624\u062f\u064a \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

Underhand grip<\/strong>
pull-up into a chin-up\u060c \u0648\u062a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 biceps\u060c \u062a\u062c\u0639\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639 \u0623\u0643\u0628\u0631 \u0645\u0646\u0647 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631. \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n

Neutral grip<\/strong>
Neutral grip \u0623\u0648 palms-facing grip \u062a\u0639\u062a\u0628\u0631 \u0623\u0642\u0648\u0649 \u062d\u0631\u0643\u0629 \u0644\u0644\u0630\u0631\u0627\u0639\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0648\u0632\u0639 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629. \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u062a\u0628\u0646\u064a \u0642\u0648\u0629 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-2\"<\/p>\n

\u062a\u062d\u062f\u064a\u0627\u062a Pull-Up<\/h3>\n

\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0645\u062a\u0642\u062f\u0645\u0627 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 Pull-Up\u060c \u062c\u0631\u0651\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a.<\/p>\n

\u062a\u062d\u062f\u064a \u0627\u0644\u0642\u0648\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0627\u0644\u0631\u0648\u0633\u064a\u0629<\/strong>
\u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u062a\u0641\u0639\u0644\u0647 \u0627\u0644\u0642\u0648\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0627\u0644\u0631\u0648\u0633\u064a\u0629 \u0644\u0644\u0642\u0628\u0648\u0644\u060c \u0648\u0644\u0627\u0632\u0645 \u062a\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639 18 \u0639\u062f\u0629 \u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0648\u0627\u0644\u0635\u062d\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0648\u0632\u0646 10 \u0643\u062c\u0645 \u0632\u064a\u0627\u062f\u0629 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643.<\/p>\n

\u062a\u062d\u062f\u064a Dead Hang<\/strong>
\u062d\u062f\u062f \u0648\u0632\u0646 \u062a\u0642\u062f\u0631 \u062a\u0639\u0645\u0644 \u0628\u064a\u0647 15 \u0639\u062f\u0629 \u0643\u0627\u0645\u0644\u0629\u060c \u0648\u0645\u0645\u0643\u0646 \u064a\u0643\u0648\u0646 \u062f\u0647 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0628\u0633 \u0623\u0648 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 + 5 \u0623\u0648 10 \u0643\u062c\u0645. \u0627\u0644\u062a\u062d\u062f\u064a \u0641\u064a\u0647 \u0623\u0646\u0643 \u062a\u0641\u0636\u0644 \u0645\u062a\u0639\u0644\u0642 \u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0644\u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0639\u0644\u0649 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0644\u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0627\u0633\u062d\u0628 \u0628\u0643\u062a\u0641\u0643 \u0643\u0623\u0646\u0643 \u0647\u062a\u0639\u0645\u0644 \u0639\u062f\u0629 \u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627 \u0644\u0645\u0646 \u064a\u0631\u064a\u062f\u0648\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0642\u0648\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 pull-up.<\/p>\n

10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a Press-Up \/ Pull-Up Combo<\/strong>
5 pull-ups \u0628\u0639\u062f\u0647\u0627 \u0645\u0628\u0627\u0634\u0631\u0629 10 Press-Up \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u0639\u0644\u0649 10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u0642\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0642\u0648\u0629 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n

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

Arched Back Pull-Up<\/strong>
\u064a\u0642\u0648\u0644 \u0641\u064a\u0643\u062a\u0648\u0631 \u062c\u064a\u0646\u0648\u0641\u060c \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a \u0641\u064a \u0641\u064a\u062a\u0646\u0633 \u0641\u064a\u0631\u0633\u062a \u062a\u0648\u062a\u0646\u0647\u0627\u0645 \u0643\u0648\u0631\u062a \u0631\u0648\u062f Pull-Up \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0647\u0648 \u0643\u0644\u0645\u0629 \u0627\u0644\u0633\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0623\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 Arched Back Pull-Up \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0648\u0642\u0648\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0638\u0647\u0631”.<\/p>\n

conventional pull-ups <\/strong>
\u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0645\u0646 Pull-Up\u00a0 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0647\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0644\u0627\u0632\u0645 \u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0640lower traps \u0648 forearms \u0648recruits the middle traps \u0648rhomboids \u0648erector spinae muscles \u0648lower back \u0648glutes \u0644\u062a\u0645\u0646\u0639 \u0627\u0644\u062a\u0623\u0631\u062c\u062d \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641.<\/p>\n

\u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u0644\u064a\u0645 \u0644\u0644\u0640 Pull-Up \u0647\u0648 \u0623\u0646\u0643 \u062a\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0623\u0643\u062b\u0631 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0631\u0636 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643 \u0633\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0623\u0642\u0644 \u064a\u0642\u064a\u062f \u062d\u0631\u0643\u062a\u0643. \u0641\u064a \u0648\u0636\u0639 bottom hanging\u060c \u0627\u062f\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062f\u0648\u064a\u0631\u0647\u0645 \u0644\u0644\u062e\u0627\u0631\u062c.
\u0648\u0647\u0630\u0627 \u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0643 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0627\u0644\u062e\u0644\u0639. \u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0628\u062f\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0647\u0630\u0627 \u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u062a\u0633\u062d\u0628 \u0628\u0627\u0644\u0640 shoulder blades\u00a0 \u0644\u0623\u0633\u0641\u0644\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0640 LATS\u060c \u0627\u0628\u062f\u0623 \u0628\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0633\u062d\u0628 \u0645\u0646 \u0627\u0644\u0643\u0648\u0639\u064a\u0646\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647\u0645 \u0642\u0631\u064a\u0628 \u0645\u0646 \u0627\u0644\u062c\u0630\u0639.<\/p>\n

\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0644\u0645\u0633 \u0627\u0644\u0628\u0627\u0631 \u062d\u062a\u0649 \u062a\u062d\u0642\u0642 \u0623\u0642\u0635\u0649 \u062f\u0631\u062c\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0641\u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0631\u0641\u0639 \u0630\u0642\u0646\u0643 \u062d\u062a\u0649 \u0627\u0644\u0628\u0627\u0631\u060c \u0623\u0648 \u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u060c \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0633\u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0636\u0627\u0645\u0629 \u0628\u064a\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0644\u0639\u0636\u0644\u064a \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0644\u062a\u0644\u0639\u0628\u00a0\u0628\u0634\u0643\u0644 \u0633\u0644\u064a\u0645\u060c \u0648\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u062a\u0632\u0648\u064a\u062f \u0627\u0644\u0646\u062a\u064a\u062c\u0629\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646 \u0632\u064a\u0627\u062f\u0629 \u0639\u0644\u0649 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.<\/p>\n

\u0627\u0644\u0623\u0647\u062f\u0627\u0641:<\/h3>\n

– \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u0635\u0644\u0648\u0627 \u0644\u0640 5 \u0639\u062f\u0627\u062a \u0628\u0645\u0633\u0627\u0639\u062f\u0629.
– \u0627\u0644\u0648\u0633\u0637\u00a0 \u064a\u0648\u0635\u0644 \u0644\u0640 5 \u0639\u062f\u0627\u062a \u0628\u062f\u0648\u0646 \u0645\u0633\u0627\u0639\u062f\u0629.
– \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 +10 \u0639\u062f\u0627\u062a.<\/p>\n

\u0623\u0646\u0648\u0627\u0639 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 Pull-Up \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629<\/h3>\n

\u062c\u0645\u0639\u0646\u0627 11 \u0634\u0643\u0644 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0640 classic pull-up – \u0628\u062f\u0627\u064a\u0629 \u0645\u0646 negative pull-up \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u0625\u0644\u0649 ultra-difficult towel grip pull-up\u00a0 – \u0648\u062d\u062a\u0649 \u062a\u062a\u0642\u062f\u0645 \u0644\u0639\u0628\u0629 pull-up. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0633\u062a\u0629 \u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0639\u062f\u0627\u062a \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0648\u0632\u0648\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639.<\/p>\n

1- Negative pull-up<\/h4>\n

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

\u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u0648\u0644\u064a\u0633 \u0631\u0641\u0639\u0647\u060c \u0628\u0645\u0639\u0646\u0649 \u0623\u0646\u0646\u0627 \u0647\u0646\u0628\u062f\u0623 \u0645\u0646 \u0641\u0648\u0642 \u0648\u062a\u0628\u062f\u0623 \u062a\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0628\u0637\u064a\u0621\u060c \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0642\u0648\u0649.
\u0644\u0645\u0627\u0630\u0627\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u062c\u0645\u0648\u0639\u0629 pull-ups \u0635\u0639\u0628\u0629 \u0641\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0643\u0648\u0646 \u0623\u0643\u062a\u0631 \u0633\u0647\u0648\u0644\u0629.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 1\/10<\/p>\n

2- Kipping pull-up<\/h4>\n

\"Kipping-pull-up\"<\/p>\n

\u0645\u062b\u0644 pull-ups\u00a0 classic\u060c \u0644\u0643\u0646 \u062a\u0642\u0648\u0645 \u0628\u062a\u0623\u0631\u062c\u062d \u0631\u062c\u0644\u064a\u0643 \u062d\u062a\u0649 \u062a\u0639\u0638\u0645 \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u0623\u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.
\u0644\u0645\u0627\u0630\u0627\u061f \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 2\/10.<\/p>\n

3- Close-grip chin-up<\/h4>\n

\"Close-grip-chin-up\"<\/p>\n

\u0642\u0628\u0636\u0629 \u064a\u062f\u064a\u0643 \u0636\u064a\u0642\u0629 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0625\u064a\u062f\u0643 \u0623\u0645\u0627\u0645 \u0648\u062c\u0647\u0643.
\u062a\u0632\u0648\u062f \u0645\u0646 \u0645\u0634\u0627\u0631\u0643\u0629 \u0639\u0636\u0644\u0629 biceps\u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0633\u0647\u0644.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 3\/10.<\/p>\n

4- Classic pull-up<\/h4>\n

\"Classic-pull-up\"<\/p>\n

\u0643\u064a\u0641 \u0646\u0642\u0648\u0645 \u0628\u0647\u061f \u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641. \u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u064a\u062f\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0627\u0633\u062d\u0628 \u0644\u0623\u0639\u0644\u0649 \u0644\u062d\u062f \u0645\u0627\u062f\u0642\u0646\u0643 \u062a\u0635\u0644 \u0644\u0644\u0628\u0627\u0631\u060c \u0627\u0646\u062e\u0641\u0636 \u0628\u0628\u0637\u0621 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u064a\u0629 \u0628\u062f\u0648\u0646 \u062a\u0623\u0631\u062c\u062d.
\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 4\/10.<\/p>\n

5- Tarzan pull-up<\/h4>\n

\"Tarzan-pull-up\"<\/p>\n

\u0627\u0645\u0633\u0643 \u0646\u0635\u0641 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646. \u0648\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0644\u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629\u060c \u0627\u0639\u0635\u0631 \u062c\u0633\u0645\u0643 \u0644\u0644\u062c\u0627\u0646\u0628 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u060c \u0648\u0642\u0645 \u0628\u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.
\u0644\u0645\u0627\u0630\u0627\u061f \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 5\/10.<\/p>\n

6- Side-to-side pull-up<\/h4>\n

\"Tarzan-pull-up\"<\/p>\n

\u0627\u0645\u0633\u0643 \u0646\u0635\u0641 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0628\u062c\u0627\u0646\u0628 \u0628\u0639\u0636\u0647\u0645\u0627 \u062a\u0645\u0627\u0645\u0627\u060c \u0648\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0623\u0639\u0644\u0649 \u0644\u062d\u062f \u0645\u0627 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0631\u0623\u0633\u0643 \u0641\u0648\u0642 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u062a\u0644\u0627\u0645\u0633 \u0643\u062a\u0641\u0643 \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u062a\u0628\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
\u064a\u0648\u0651\u0644\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062d\u0643\u0645 \u0623\u0643\u0628\u0631 \u0648\u062b\u0628\u0627\u062a \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 5.5 \/ 10.<\/p>\n

7- Pull-up with alternating knee twist<\/h4>\n

\"Pull-up-with-alternating-knee-twist\"<\/p>\n

\u0647\u062a\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0628\u0645\u064a\u0644 \u0644\u0644\u064a\u0645\u064a\u0646 \u0645\u0631\u0629 \u0648\u0627\u0644\u064a\u0633\u0627\u0631 \u0645\u0631\u0629\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0623\u0639\u0644\u0649.
\u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0628\u0637\u0646.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 6\/10.<\/p>\n

8- Pull-up with leg raise<\/h4>\n

\"Pull-up-with-leg-raise\"<\/p>\n

\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0639\u0644\u0649.
\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 7\/10.<\/p>\n

9- Walking pull-up<\/h4>\n

\"Walking-pull-up\"<\/p>\n

\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0629 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062d\u0631\u0643 \u0631\u062c\u0644\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u062b\u0644 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0634\u064a\u060c \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621.
\u062a\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0628\u0637\u0623 \u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0635\u0639\u0648\u062f \u0648\u0627\u0644\u0647\u0628\u0648\u0637\u060c \u0648\u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 7.5 \/ 10.<\/p>\n

10- Weighted pull-up<\/h4>\n

\"Weighted-pull-up\"<\/p>\n

\u0647\u064a \u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0644\u0643\u0646 \u0647\u0646\u062b\u0628\u062a \u0648\u0632\u0646 \u0632\u0627\u0626\u062f \u0639\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.
\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0636\u0627\u0641\u0629 \u062d\u0645\u0644 \u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 8\/10.<\/p>\n

11- Round the world<\/h4>\n

\"Round-the-world\"<\/p>\n

\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0641\u0648\u0642\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u062a\u0631\u0628 \u0645\u0646 \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u062c\u0651\u0647 \u062c\u0633\u0645\u0643 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0634\u0645\u0627\u0644\u060c \u0648\u062d\u0631\u0643\u0647 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0628\u0627\u0631 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0648\u0627\u0646\u0632\u0644 \u062a\u0627\u0646\u064a \u0644\u062a\u0643\u0645\u0644 \u062d\u0631\u0643\u0629 \u0646\u0635\u0641 \u062f\u0627\u0626\u0631\u0629.
\u062a\u062a\u0637\u0644\u0628 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629: 9\/10.<\/p>\n

12- Towel grip pull-up<\/h4>\n

\"Towel-grip-pull-up\"<\/p>\n

\u0646\u0644\u0641 \u0641\u0648\u0637\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0646\u0645\u0633\u0643 \u0643\u0644 \u0641\u0648\u0637\u0629 \u0628\u064a\u062f\u060c \u0648\u0646\u0631\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0648\u0646\u0646\u0632\u0644 \u062a\u0627\u0646\u064a \u0628\u0628\u0637\u0621.
\u064a\u0632\u0648\u0651\u062f \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0639\u062f \u0648\u0639\u0636\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0627\u0644\u0636\u0647\u0631 \u0648biceps.
\u0627\u0644\u0635\u0639\u0648\u0628\u0629 10\/10.<\/p>\n

\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0627\u0645\u0644\u060c \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u062c\u064a\u0645\u060c \u0648\u0623\u064a\u0636\u0627 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629
\u0645\u0646\u0627\u0633\u0628 \u0644\u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u062d\u0645\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u0627\u0644\u0622\u0646!<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: c<\/a>oachman<\/pre>\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0623\u0648 \u0627\u0644\u0640PULL-UP \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0642\u0633\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0630\u0644 \u0645\u062c\u0647\u0648\u062f \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0627\u0633\u0643\u064a\u0629 \u0634\u062f\u0629 \u0648\u0642\u0633\u0648\u0629\u060c \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643. \u0627\u0644\u0640 PULL-UP \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0633\u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0644\u0627\u060c \u0633\u062a\u062d\u062a\u0627\u062c …<\/p>\n","protected":false},"author":15,"featured_media":17038,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[464,466,465,463],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-1024x569.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1665"}],"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=1665"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1665\/revisions"}],"predecessor-version":[{"id":17228,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1665\/revisions\/17228"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17038"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}