{"id":17024,"date":"2024-02-22T16:20:00","date_gmt":"2024-02-22T14:20:00","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17024"},"modified":"2024-02-22T16:20:02","modified_gmt":"2024-02-22T14:20:02","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%88%d8%a7%d9%84%d8%ae%d8%b7%d9%88","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%ac%d9%8a%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%88%d8%a7%d9%84%d8%ae%d8%b7%d9%88\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0627\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0645\u062b\u0627\u0644\u064b\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u062a\u0636\u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u062a\u0647\u062f\u0641 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 &nbsp;\u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u060c \u0623\u0648 \u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u062a\u0645\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0645\u062f\u0648\u0646\u0629 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>Leg Press Machine<\/strong><\/p>\n\n\n\n<p>\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Leg-Press-Machine-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-1024x1024.webp\" alt=\"Leg Press Machine \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646\" class=\"wp-image-17333\" width=\"768\" height=\"768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Leg-Press-Machine-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-1024x1024.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Leg-Press-Machine-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Leg-Press-Machine-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Leg-Press-Machine-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-768x769.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Leg-Press-Machine-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646.webp 1413w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0645\u0633\u0646\u062f \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0631\u064a\u062d.<\/li><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629\u060c \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0623\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0645\u0642\u0639\u062f.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0628\u0642\u062f\u0645\u064a\u0643\u060c \u0645\u0639 \u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0631\u0627\u062a\u060c \u0645\u0639 \u0627\u0644\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Flat Dumbbell Chest Press<\/strong><\/p>\n\n\n\n<p>\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-15 \u062a\u0643\u0631\u0627\u0631<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-Dumbbell-Chest-Press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-1024x553.webp\" alt=\"Flat Dumbbell Chest Press \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646\" class=\"wp-image-17334\" width=\"768\" height=\"415\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-Dumbbell-Chest-Press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-1024x553.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-Dumbbell-Chest-Press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-300x162.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-Dumbbell-Chest-Press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-768x415.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-Dumbbell-Chest-Press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-1536x829.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-Dumbbell-Chest-Press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646.webp 2000w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u062d\u0636\u0631 \u0632\u0648\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Shoulder Press Machine<\/strong><\/p>\n\n\n\n<p>\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-10 \u062a\u0643\u0631\u0627\u0631<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Shoulder-Press-Machine.webp\" alt=\"Shoulder Press Machine\" class=\"wp-image-17335\" width=\"600\" height=\"375\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Shoulder-Press-Machine.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Shoulder-Press-Machine-300x188.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Shoulder-Press-Machine-768x480.webp 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<ul><li>\u062d\u062f\u062f \u0632\u0648\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0634\u0631\u0643 \u062c\u0632\u0639\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-10 \u062a\u0643\u0631\u0627\u0631<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lat-Pulldown-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646.webp\" alt=\"Lat Pulldown \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646\" class=\"wp-image-17336\" width=\"750\" height=\"499\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lat-Pulldown-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lat-Pulldown-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lat-Pulldown-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u064a\u0654\u064a\u0646-768x511.webp 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0642\u0639\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u062d\u064a\u062b \u062a\u0646\u062d\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u062c\u0644\u0633 \u0648\u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u0623\u0648 \u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647 \u0628\u0642\u0628\u0636\u0629 \u0639\u0644\u0648\u064a\u0629\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0623\u0648 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0635\u062f\u0631\u0643\u060c<br>\u0648\u0636\u063a\u0637 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0634\u0631\u064a\u0637 \u0623\u0648 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<h3>\u0643\u0645 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/h3>\n\n\n\n<p>\u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0633\u0627\u0639\u0629 \u0644\u062b\u0644\u0627\u062b\u0629 \u0623\u0648 \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0644\u062d\u0642\u0629 \u0628\u0627\u0644\u0641\u0642\u0631\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628<br>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062a\u064a\u0629:<\/p>\n\n\n\n<p><strong>Hamstring Curl Machine<\/strong><\/p>\n\n\n\n<p>\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u062a\u0643\u0631\u0627\u0631<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Hamstring-Curl-Machine-1024x758.webp\" alt=\"Hamstring Curl Machine\" class=\"wp-image-17337\" width=\"768\" height=\"569\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Hamstring-Curl-Machine-1024x758.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Hamstring-Curl-Machine-300x222.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Hamstring-Curl-Machine-768x569.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Hamstring-Curl-Machine.webp 1248w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u062d\u064a\u062b \u064a\u062a\u0645 \u0648\u0636\u0639 \u0627\u0644\u0648\u0633\u0627\u062f\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0623\u0633\u0641\u0644 \u0633\u0627\u0642\u064a\u0643\u060c \u0641\u0648\u0642 \u0643\u0639\u0628\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0633\u0627\u062f\u0627\u062a \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0644\u0648\u062d\u0629 \u0627\u0644\u0642\u062f\u0645.<\/li><li>\u0627\u0645\u0633\u0643 \u0645\u0642\u0627\u0628\u0636 \u0623\u0648 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0622\u0644\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li><li>\u0627\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062c\u0639\u064a\u062f \u0643\u0639\u0648\u0628\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>Plank<\/strong><\/p>\n\n\n\n<p>\u0627\u062b\u0628\u062a \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x736.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643\" class=\"wp-image-17232\" width=\"768\" height=\"552\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x736.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x216.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x552.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1536x1104.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.webp 2000w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a>\u060c \u0645\u0633\u062a\u0642\u0631\u064b\u0627 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u0634\u0631\u0643 \u062c\u0632\u0639\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062a\u0634\u0643\u064a\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629\u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0646\u0642\u0628\u0627\u0636 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0623\u0646\u062a \u0627\u0628\u062a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/li><li>\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0646\u0632\u0648\u0644 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0648 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0645\u0642\u0639\u062f \u0623\u0648 \u062e\u0637\u0648\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0627\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 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