{"id":17027,"date":"2024-02-27T15:17:41","date_gmt":"2024-02-27T13:17:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17027"},"modified":"2024-02-27T15:17:45","modified_gmt":"2024-02-27T13:17:45","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b0%d8%b1%d8%a7%d8%b9-%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%b0%d8%b1%d8%a7%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0647\u0646\u0627 \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/strong> \u0628\u0627\u0644\u0635\u0648\u0631\u060c \u0641\u0642\u062f \u0623\u062a\u064a\u062a \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u062d\u062c\u0645 \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0641\u0642\u062f \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0642\u0645 \u0628\u0625\u0646\u0634\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u062e\u0627\u0635 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0648 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0645\u062e\u0635\u0635 \u0644\u0643 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u064a\u0648\u0636\u062d \u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0645\u0646 \u0639\u062f\u0629 \u0632\u0648\u0627\u064a\u0627 \u0645\u0639 \u062a\u0648\u0636\u064a\u062d \u0639\u062f\u062f \u0627\u0644\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0643\u0623\u0646 \u0645\u0639\u0643 \u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u0636\u0628\u0637 \u0641\u064a <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>Palms-up wrist curl<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0644\u0641\u064a \u0623\u0648 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0633\u0627\u0639\u062f\u0643.<\/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\/Palms-up-wrist-curl.webp\" alt=\"Palms-up wrist curl\" class=\"wp-image-17391\" width=\"563\" height=\"295\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Palms-up-wrist-curl.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Palms-up-wrist-curl-300x157.webp 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u062a\u064a \u062a\u0632\u0646 5 \u0623\u0648 10 \u0623\u0631\u0637\u0627\u0644\u060c \u0623\u0648 \u0628\u0648\u0632\u0646 \u0623\u062e\u0641 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/li><li>\u0627\u062c\u0644\u0633 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f\u060c \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/li><li>\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0648\u0627\u062a\u0631\u0643 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u062d\u0627\u0641\u0629 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0627\u0631\u062e\u064a \u064a\u062f\u064a\u0643 \u062d\u062a\u0649 \u062a\u0633\u0642\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u062a\u062d\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0628\u0637\u0621 \u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Bicep curls<\/strong><\/p>\n\n\n\n<p>\u0645\u0646 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a> \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0642\u0641\u064b\u0627 \u0623\u0648 \u062c\u0627\u0644\u0633\u064b\u0627 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0642\u0639\u062f.<\/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\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--966x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 Bicep curl\" class=\"wp-image-16587\" width=\"483\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--966x1024.webp 966w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--283x300.webp 283w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--768x814.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl-.webp 973w\" sizes=\"(max-width: 483px) 100vw, 483px\" \/><\/figure>\n\n\n\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u0644\u0627 \u062a\u062a\u0623\u0631\u062c\u062d\u060c \u0623\u0648 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0623\u0648 \u062a\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u0627\u0628\u0642 \u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Concentration curls<\/strong><\/p>\n\n\n\n<p>\u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a>.<\/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\/Concentration-curls-1024x576.webp\" alt=\"Concentration curls\" class=\"wp-image-17392\" width=\"512\" height=\"288\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Concentration-curls-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Concentration-curls-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Concentration-curls-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Concentration-curls-1536x864.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Concentration-curls.webp 1920w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/figure>\n\n\n\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u0643\u0631\u0633\u064a \u0645\u0639 \u0641\u0635\u0644 \u0633\u0627\u0642\u064a\u0643\u061b \u0627\u0636\u0628\u0637\u0647 \u062d\u062a\u064a \u064a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0627\u0644\u062a\u0642\u0637 \u062f\u0645\u0628\u0644 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0631\u0643\u0646 \u0645\u0631\u0641\u0642\u0643 \u0639\u0644\u0649 \u062f\u0627\u062e\u0644 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0633\u0631\u060c \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0645\u0639 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0643\u062a\u0641\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \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>\u0628\u0639\u062f \u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><\/ul>\n\n\n\n<p><strong>Triceps kickback<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u0646\u063a\u064a\u0645 &nbsp;\u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a.<\/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\/Triceps-kickback.webp\" alt=\"Triceps kickback\" class=\"wp-image-17393\" width=\"500\" height=\"223\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Triceps-kickback.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Triceps-kickback-300x134.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Triceps-kickback-768x343.webp 768w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n\n\n\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u0631\u0627\u062d\u062a\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u0645\u0639 \u0627\u0642\u062a\u0631\u0627\u0628 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0627\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0642\u0645 \u0628\u062a\u0635\u0648\u064a\u0628 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u062a\u0646\u062a\u0647\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u062e\u0644\u0641\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0623\u0639\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Overhead extension<\/strong><\/p>\n\n\n\n<p>\u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/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\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3.webp\" alt=\"Overhead extension\" class=\"wp-image-15670\" width=\"600\" height=\"338\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/overhead-tricep-extension-benefits-1024x576-3-768x432.webp 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0645\u0639 \u0641\u0631\u062f \u0638\u0647\u0631\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u062d\u0648\u0644 \u0627\u0644\u0645\u0642\u0628\u0636.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0644\u0644\u0628\u062f\u0621.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u0646\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14012\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0645\u0627 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u061f<\/h3>\n\n\n\n<p><strong>\u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li><li>\u062a\u0648\u0635\u064a \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0642\u0644\u0628\u0643.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0645 \u0628\u0648\u062c\u0647 \u0639\u0627\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u0642\u064b\u0627 \u0641\u064a \u0643\u0631\u0633\u064a \u0645\u0643\u062a\u0628\u0643 \u0628\u0633\u0628\u0628 \u0627\u062c\u062a\u0645\u0627\u0639\u0627\u062a Zoom \u0627\u0644\u0645\u062a\u062a\u0627\u0644\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0638\u0647\u0631\u0643 \u0623\u0643\u062b\u0631 \u0627\u0646\u062d\u0646\u0627\u0621\u064b\u0627.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u062e\u0644\u0641\u064a\u0629.<\/li><li>Kyphosis \u0647\u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u064a\u062d\u062f\u062b \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0627 \u0627\u0644\u0645\u0641\u0631\u0637 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0642\u0648\u064a\u0629 \u062a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c<br>\u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u062b\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629<br>\u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0634\u062f\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0630\u0631\u0627\u0639\u0643 \u0648\u0643\u062a\u0641\u0643 \u0648\u0635\u062f\u0631\u0643 \u0648\u0638\u0647\u0631\u0643 \u0647\u064a \u062e\u0637 \u062f\u0641\u0627\u0639 \u062c\u0633\u0645\u0643 \u0627\u0644\u0623\u0648\u0644 \u0636\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0647\u0646\u0627 \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631\u060c \u0641\u0642\u062f \u0623\u062a\u064a\u062a \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u062d\u062c\u0645 \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0641\u0642\u062f \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0642\u0645 \u0628\u0625\u0646\u0634\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u062e\u0627\u0635 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0648 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17401,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3477,3473,1284,3474],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0630\u0631\u0627\u0639-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17027"}],"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=17027"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17027\/revisions"}],"predecessor-version":[{"id":17402,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17027\/revisions\/17402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17401"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}