{"id":17015,"date":"2024-02-22T16:30:03","date_gmt":"2024-02-22T14:30:03","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17015"},"modified":"2024-02-22T16:30:05","modified_gmt":"2024-02-22T14:30:05","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d9%83%d8%aa%d8%a7%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d9%83%d8%aa%d8%a7%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/","title":{"rendered":"6 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0643\u062a\u0627\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n

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

\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0643\u062a\u0627\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h2>\n\n\n\n

Barbell Military Front Press<\/strong><\/p>\n\n\n\n

\"Barbell<\/figure>\n\n\n\n
  • \u0627\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0642\u0628\u0636\u0629 \u0639\u0644\u0648\u064a\u0629\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>
  • \u0627\u0631\u0641\u0639 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0645\u0627\u0645 \u0648\u062c\u0647\u0643\u060c \u0648\u0623\u063a\u0644\u0642 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644\u060c
     \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0646\u0632\u0644 \u0639\u0646 \u0630\u0642\u0646\u0643.<\/li>
  • \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u062a\u064a\u0646 \u0648\u0645\u0648\u0627\u062c\u0647\u062a\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u062d\u062a\u0649 \u0644\u0627 \u062a\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>
  • \u0627\u062d\u0630\u0631 \u0645\u0646 \u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643\u00bb. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0639\u0646\u062f \u0627\u0644\u0631\u0641\u0639.<\/li>
  • \u0643\u0631\u0631 3-5 \u00d7 6-12 \u0645\u0645\u062b\u0644\u064b\u0627 \u0645\u0639 60-90 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><\/ul>\n\n\n\n

    Seated Dumbbell Military Press<\/strong><\/p>\n\n\n\n

    \"Seated<\/figure>\n\n\n\n
    • \u0627\u0633\u062a\u062e\u062f\u0645  \u0645\u0642\u0639\u062f\u064b\u0627 \u0642\u0627\u0628\u0644\u0627\u064b \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0639\u0645\u0648\u062f\u064a\u060c \u0648\u0627\u062c\u0644\u0633 \u0636\u062f\u0647 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>
    • \u0627\u0645\u0633\u0643 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0639 \u0645\u0648\u0627\u062c\u0647\u0629 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0644\u062e\u0627\u0631\u062c\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.<\/li>
    • \u0644\u0627 \u062a\u062f\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u064a\u0633\u0642\u0637\u0627\u0646 \u062a\u062d\u062a \u0623\u0630\u0646\u064a\u0643\u060c \u0648\u0623\u0628\u0642\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646\u062d\u0646\u064a\u062a\u064a\u0646 \u0639\u0646\u062f 90 \u062f\u0631\u062c\u0629.<\/li>
    • \u0643\u0631\u0631 3-5 \u00d7 6-12 \u0645\u0645\u062b\u0644\u064b\u0627 \u0645\u0639 60-90 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><\/ul>\n\n\n\n

      Dumbbell Front Raise<\/strong><\/p>\n\n\n\n

      \"Dumbbell<\/figure>\n\n\n\n
      • \u0642\u0641 \u0645\u0639 \u062d\u0645\u0644 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li>
      • \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064b\u0627 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0645\u0639\u0635\u0645\u0643 \u062d\u062a\u0649 \u062a\u0648\u0627\u062c\u0647 \u0631\u0627\u062d\u062a\u064a\u0643 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0645\u0627 \u064a\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646.<\/li>
      • \u0623\u0639\u062f \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643\u060c \u062b\u0645 \u0643\u0631\u0631 \u0630\u0644\u0643 \u0628\u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u0629.<\/li>
      • \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u062c\u0646\u0628 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0632\u0627\u0626\u062f \u0639\u0646\u062f \u0627\u0644\u0647\u0628\u0648\u0637\u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u064a\u0644 \u0625\u0644\u0649 \u0623\u064a \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>
      • \u0643\u0631\u0631 4-6 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 1-5 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0639 1-3 \u062f\u0642\u0627\u0626\u0642 \u0627\u0633\u062a\u0631\u0627\u062d\u0629<\/li><\/ul>\n\n\n\n

        Leaning-away Dumbbell Lateral Raise<\/strong><\/p>\n\n\n\n

        \"Leaning-away<\/figure>\n\n\n\n
        • \u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u0642\u0641 \u0628\u062c\u0627\u0646\u0628 \u0639\u0645\u0648\u062f \u0623\u0648 \u0642\u0637\u0639\u0629 \u0642\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u062a (\u0645\u062b\u0644 \u0631\u0641 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621).<\/li>
        • \u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627\u060c \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0646\u0642\u0637\u0629 \u0627\u0644\u0645\u0631\u0633\u0627\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0623\u0645\u0633\u0643 \u0628\u0627\u0644\u0639\u0645\u0648\u062f (\u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u0642\u0631\u0628 \u0625\u0644\u064a\u0647).<\/li>
        • \u0627\u0646\u062d\u0646\u064a \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0639\u0645\u0648\u062f\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>
        • \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u062c\u0627\u0646\u0628\u064a\u064b\u0627\u060c \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646\u060c \u062b\u0645 \u0643\u0631\u0631.<\/li>
        • \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u0647\u064a\u0627\u0631 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629 \u0623\u0648 \u0628\u0644\u0627 \u062d\u0633\u064a\u0628 \u0648\u0644\u0627 \u0631\u0642\u064a\u0628.<\/li>
        • \u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646\u064b\u0627 \u0623\u062e\u0641 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/li>
        • \u0643\u0631\u0631 1-3 \u00d7 12-20 \u0645\u0645\u062b\u0644\u064b\u0627 \u0645\u0639 60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><\/ul>\n\n\n\n

          \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n

          Upright Row w\/ EZ Curl Bar<\/strong><\/p>\n\n\n\n

          \"Upright<\/figure>\n\n\n\n
          • \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 EZ \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0639 \u0642\u0628\u0636\u0629 \u0639\u0644\u0648\u064a\u0629\u060c
            \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0644\u0623\u0633\u0641\u0644.<\/li>
          • \u0636\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0630\u0642\u0646\u0643\u060c \u062b\u0645 \u0627\u062e\u0641\u0636\u0647.<\/li>
          • \u0639\u062f \u0625\u0644\u0649 \u062e\u0635\u0631\u0643 \u0648\u0643\u0631\u0631.<\/li>
          • \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0642\u0648\u0633 \u0627\u0644\u0632\u0627\u0626\u062f \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0625\u062e\u0631\u0627\u062c \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>
          • \u0643\u0631\u0631 4-6 \u00d7 1-5 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0639 1-3 \u062f\u0642\u0627\u0626\u0642 \u0627\u0633\u062a\u0631\u0627\u062d\u0629.<\/li><\/ul>\n\n\n\n

            Wide Reverse Flyes<\/strong><\/p>\n\n\n\n

            \"Wide<\/figure>\n\n\n\n
            • \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>
            • \u0639\u0644\u064a\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0627\u062c\u0645\u0639\u0647\u0645\u0627 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u062a\u062a\u0644\u0627\u0645\u0633 \u0628\u062d\u064a\u062b \u062a\u0648\u0627\u062c\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>
            • \u0627\u0642\u0644\u0628 \u0627\u0644\u062f\u0645\u0628\u0644 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0634\u0649 \u0631\u0627\u062d\u062a\u0643 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li>
            • \u0639\u062f \u0645\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631.<\/li>
            • \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0643\u062a\u0641\u064a\u0643 \u0628\u0648\u0631\u0643\u064a\u0643\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0639\u0632\u0644 \u0627\u0644\u062f\u0644\u062a\u0648\u064a\u062f \u0627\u0644\u062e\u0644\u0641\u064a \u0623\u0643\u062b\u0631.<\/li>
            • \u0643\u0631\u0631 1-3 \u00d7 12-20 \u0645\u0645\u062b\u0644\u064b\u0627 \u0645\u0639 60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><\/ul>\n\n\n\n

              <\/p>\n","protected":false},"excerpt":{"rendered":"

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