{"id":17167,"date":"2024-03-04T14:53:31","date_gmt":"2024-03-04T12:53:31","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17167"},"modified":"2024-03-04T14:53:33","modified_gmt":"2024-03-04T12:53:33","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%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","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%b5%d8%af%d8%b1-%d9%81%d9%8a-%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\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"\n<p>\u0627\u0643\u062a\u0633\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u062f\u0631 \u0634\u0639\u0628\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0628\u064a\u0646 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0647\u0648 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062f\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0639\u0634\u0627\u0642 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621\u060c \u062d\u064a\u062b \u062a\u0639\u062f \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u0631\u0636\u0627\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u062c\u0645\u0627\u0644\u064a\u0629\u060c <br>\u0648\u0642\u062f \u062a\u062a\u0633\u0627\u0626\u0644 \u0627\u0644\u0622\u0646 \u0639\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u0644\u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a\u0647\u0645\u061f \u0633\u0646\u062c\u064a\u0628 \u0644\u0643 \u0639\u0646 \u0647\u0630\u0627 \u0627\u0644\u0633\u0624\u0627\u0644 <br>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0648\u0646\u0639\u0631\u0636 \u0644\u0643 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643.<\/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\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>bench press<\/strong><\/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\/2023\/11\/Bench-Press-1024x527.webp\" alt=\"Bench Press\" class=\"wp-image-16381\" width=\"768\" height=\"395\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-1024x527.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-300x154.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-768x395.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-1536x790.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-2048x1053.webp 2048w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0645\u0633\u0637\u062d\u064b\u0627 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0642\u0628\u0636 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u064a\u0637\u060c \u0648\u064a\u062f\u0627\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u062c\u0647\u064a\u0632 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0628\u0637\u0621 \u0628\u062d\u064a\u062b \u064a\u0644\u0627\u0645\u0633 \u0635\u062f\u0631\u0643 \u0648\u0623\u0645\u0633\u0643 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u062e\u0637 \u062b\u0627\u0628\u062a \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u062b\u0628\u0627\u062a \u0648\u0631\u0643\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f.<\/li><li>\u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6 \u0625\u0644\u0649 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbell Flyes<\/strong><\/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\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-DUMBBELL-BENCH-PRESS-AND-FLYES-1024x683.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644 DUMBBELL BENCH PRESS AND FLYES\" class=\"wp-image-6940\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-DUMBBELL-BENCH-PRESS-AND-FLYES.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-DUMBBELL-BENCH-PRESS-AND-FLYES-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-DUMBBELL-BENCH-PRESS-AND-FLYES-768x512.jpg 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0633\u062a\u0631\u064a\u062d \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643\u060c (\u064a\u062c\u0628 \u0623\u0646 \u062a\u0648\u0627\u062c\u0647 \u0631\u0627\u062d\u062a\u0627 \u064a\u062f\u064a\u0643 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636).<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u062f\u0631\u0643.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0633\u062a\u0644\u0642\u064a \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643\u060c \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/li><li>\u0645\u0639 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641 \u0641\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u062c\u0627\u0646\u0628\u064a\u064b\u0627 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0635\u062f\u0631\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0633\u062a\u0648\u064a\u0629 \u0645\u0639 \u0635\u062f\u0631\u0643 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li><li>\u0623\u0639\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0628\u0642\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u062b\u0627\u0628\u062a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0644\u0627 \u062a\u062f\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u062a\u0644\u0627\u0645\u0633 \u0628\u0639\u0636\u0647\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u0644\u062a\u0642\u064a \u0641\u064a \u0627\u0644\u0642\u0645\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Incline chest press<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"480\" height=\"240\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.png\" alt=\"Incline chest press \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\" class=\"wp-image-6183\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.png 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-300x150.png 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u064a\u0637 \u0648\u064a\u062f\u064a\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u062c\u0647\u064a\u0632 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0631\u0641\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0628\u0637\u0621 \u0628\u062d\u064a\u062b \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0635\u062f\u0631\u0643 \u0648\u0627\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0627\u0644\u0634\u0631\u064a\u0637 \u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u062e\u0637 \u062b\u0627\u0628\u062a \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u062b\u0628\u064a\u062a \u0648\u0631\u0643\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f.<\/li><li>\u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6 \u0625\u0644\u0649 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627 \u0647\u0648 \u0627\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631\u061f<\/a><\/h3>\n\n\n\n<p><strong>push-up<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u062e\u0637\u0648\u0627\u062a\u0647 \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"700\" height=\"394\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/bi-racial-man-doing-push-ups-in-sportswear-on-royalty-free-image-1586361570.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-14569\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/bi-racial-man-doing-push-ups-in-sportswear-on-royalty-free-image-1586361570.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/bi-racial-man-doing-push-ups-in-sportswear-on-royalty-free-image-1586361570-300x169.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<ul><li>\u0636\u0639 \u0648\u062c\u0647\u0643 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0631\u0627\u062d\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u062c\u0627\u0646\u0628 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u0639\u062f.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0627\u062f\u0641\u0639 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0631\u062a\u0641\u0639 \u062c\u0630\u0639\u0643 \u0644\u0623\u0639\u0644\u0649 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0648\u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0627\u0646\u0632\u0644 \u0628\u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbell Chest Press<\/strong><\/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\u0633\u062a\u0644\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u062f \u0645\u0631\u0641\u0642\u064a\u0643 \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u062b\u0645 \u0623\u0639\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621.<\/li><li>\u0627\u0646\u0632\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0648\u0642\u0631\u0628\u0647\u0645\u0627 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0644\u0627 \u062a\u0644\u0645\u0633 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u0633\u064a\u0632\u064a\u0644 \u0628\u0639\u0636 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0639\u0646 \u0639\u0636\u0644\u0627\u062a\u0643.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Cable Chest Press<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Cable-Chest-Press.webp\" alt=\"Cable Chest Press\" class=\"wp-image-17450\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Cable-Chest-Press.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Cable-Chest-Press-300x188.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Cable-Chest-Press-768x480.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 \u0630\u0631\u0627\u0639 \u0627\u0644\u0628\u0643\u0631\u0629 \u0644\u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0636\u0639 \u0646\u0641\u0633\u0643 \u0641\u064a \u0648\u0633\u0637 \u0622\u0644\u0629 \u0627\u0644\u0628\u0643\u0631\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u0633\u0643 \u0628\u0645\u0642\u0628\u0636 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u062f\u0641\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u062a\u0645\u062f\u064a\u062f\u0647 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u062b\u0645 \u0623\u0637\u0644\u0642 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0643\u062a\u0633\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u062f\u0631 \u0634\u0639\u0628\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0628\u064a\u0646 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0647\u0648 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062f\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0639\u0634\u0627\u0642 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 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\u0644\u0643 \u0623\u0641\u0636\u0644 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