{"id":17220,"date":"2024-03-12T04:16:19","date_gmt":"2024-03-12T02:16:19","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17220"},"modified":"2024-03-12T04:16:21","modified_gmt":"2024-03-12T02:16:21","slug":"5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d9%8a%d8%b3%d8%aa-%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\/5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d9%8a%d8%b3%d8%aa-%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":"5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"\n<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u062a\u062c\u0631\u0628\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c<br>\u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u0649\u0649 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 &nbsp;\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/strong>.<\/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 \u0634\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>Flat Bench Press<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: Bench press station OR squat\/power rack with safety spotter arms, barbell, weight plates.<\/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\/Flat-bench-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645.webp\" alt=\"Flat bench press \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-17315\" width=\"600\" height=\"375\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-bench-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-bench-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-300x188.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Flat-bench-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-768x480.webp 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f\u060c \u0648\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u062b\u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0642\u0636\u064a\u0628 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f \u0628\u0642\u0648\u0629 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0625\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u062d\u062a\u064a \u064a\u0644\u0645\u0633 \u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0639\u0644\u0649\u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627\u060c \u0648\u0634\u0641\u0631\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0645\u062a\u0645\u0627\u0633\u0643\u0629 \u0645\u0639\u064b\u0627.<\/li><li>\u0627\u0647\u062f\u0641 \u0644\u0625\u0643\u0645\u0627\u0644 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5 \u0625\u0644\u0649 8 \u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Incline Bench Press<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: Bench press station OR squat\/power rack with safety spotter arms, adjustable weight bench, barbell, weight plate<\/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\/10\/Incline-Dumbbell-Press-750x555-1.webp\" alt=\"Incline bench press\" class=\"wp-image-16013\" width=\"525\" height=\"389\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/Incline-Dumbbell-Press-750x555-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/Incline-Dumbbell-Press-750x555-1-300x222.webp 300w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0645\u0642\u0639\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0648\u0642\u0645 \u0628\u0625\u0639\u062f\u0627\u062f\u0647 \u0628\u0634\u0643\u0644 \u0645\u0634\u0627\u0628\u0647 \u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0633\u0637\u062d.<\/li><li>\u0641\u0643 \u0631\u0641 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u062d\u0645\u0644 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0633\u062d\u0628 \u0627\u0644\u062d\u0645\u0644 \u0644\u0623\u0633\u0641\u0644 \u0644\u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0623\u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 (\u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u062a\u0631\u0642\u0648\u0629).<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u0641\u0631\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0645\u062a\u0645\u0627\u0633\u0643\u0629\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u062d\u0648\u0627\u0644\u064a 45 \u062f\u0631\u062c\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0643\u0648\u062a\u0634: \u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u062e\u0644\u0641 \u062e\u0637 \u0639\u064a\u0646\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0642\u0628\u0644 \u0623\u0646 \u062a\u0641\u0643\u0643\u0647.<\/li><li>\u062c\u0631\u0628 3 \u0623\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6 \u0625\u0644\u0649 8 \u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Decline Bench Press<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: Bench press station OR squat\/power rack with safety spotter arms, adjustable weight bench, barbell, weight plates<\/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\/10\/barbell-decline-bench-press-benefits.webp\" alt=\"Decline bench press\" class=\"wp-image-15891\" width=\"600\" height=\"338\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/barbell-decline-bench-press-benefits.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/barbell-decline-bench-press-benefits-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/barbell-decline-bench-press-benefits-768x432.webp 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u062a\u062b\u0628\u064a\u062a \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0645\u0642\u0639\u062f \u0645\u0646\u062e\u0641\u0636\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f.<\/li><li>\u0641\u0643 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u062d\u0645\u0644 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0639\u0638\u0645 \u0627\u0644\u0642\u0635 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0641\u0631\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0645\u062a\u0645\u0627\u0633\u0643\u0629 \u0645\u0639\u064b\u0627.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0625\u063a\u0644\u0627\u0642 \u0645\u0631\u0641\u0642\u064a\u0643.<\/li><li>\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0643\u0648\u062a\u0634: \u064a\u062c\u0628 \u0623\u0646 \u064a\u0636\u0631\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0633\u0637\u062d \u0623\u0648 \u0627\u0644\u0645\u0646\u062d\u062f\u0631.<\/li><li>\u0627\u0647\u062f\u0641 \u0644\u0625\u0643\u0645\u0627\u0644 3 \u0625\u0644\u0649 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6 \u0625\u0644\u0649 8 \u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d9%86%d8%b4-%d9%83%d8%a7%d9%85%d9%84%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h3>\n\n\n\n<p><strong>Dip<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: Dip bar, pull-up assist band (optional)<\/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\/03\/Dip-1024x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-17516\" width=\"768\" height=\"768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dip-1024x1024.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dip-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dip-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dip-768x768.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dip-1536x1536.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dip.webp 1800w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0648\u0629 \u0648\u0627\u062c\u0639\u0644 \u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u063a\u0645\u0633\u060c<br>\u0645\u0639 \u0636\u063a\u0637 \u0644\u0648\u062d\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627.<\/li><li>\u0642\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u062a\u0631\u0643 \u0645\u0631\u0641\u0642\u064a\u0643 \u064a\u0646\u062d\u0646\u064a\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a\u0647\u0645\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u062f\u0627\u062e\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u062c\u0630\u0639.<\/li><li>\u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0646\u062d\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u064b\u0627\u060c \u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0648\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u063a\u0637\u0633.<\/li><li>\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0643\u0648\u062a\u0634: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0645\u0645\u062b\u0644\u0648\u0646: \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 20 \u062a\u0643\u0631\u0627\u0631 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c<br>\u00a0\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0628\u064a\u0646 \u0643\u0627\u062d\u0644\u064a\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbell Bench Press<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: Adjustable bench, dumbbells.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"483\" height=\"350\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Flat-Bench-Dumbbell-Press-\u0645\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631.jpg\" alt=\"Flat Bench Dumbbell Press \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\" class=\"wp-image-6071\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Flat-Bench-Dumbbell-Press-\u0645\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631.jpg 483w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Flat-Bench-Dumbbell-Press-\u0645\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-300x217.jpg 300w\" sizes=\"(max-width: 483px) 100vw, 483px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \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 \u0645\u0633\u0637\u062d \u062b\u0645 \u062a\u0648\u0642\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0627\u0644\u062a\u0642\u0627\u0637 \u0643\u0644 \u062f\u0645\u0628\u0644.<\/li><li>\u0636\u0639 \u0643\u0644 \u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0636\u0628\u0637\u0647.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u062e\u0644\u0641 \u062b\u0645 \u0642\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u0646\u062d\u0648\u0643 (\u0628\u0639\u0646\u0627\u064a\u0629) \u0628\u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0627\u0636\u063a\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u064a\u0646 \u0639\u0646\u062f 45 \u062f\u0631\u062c\u0629 \u062d\u062a\u0649 \u062a\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u062b\u0645 \u0627\u062f\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0643\u0648\u062a\u0634: \u0627\u062f\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u062e\u0637 \u0627\u0644\u0648\u0633\u0637.<\/li><li>\u062c\u0631\u0628 3 \u0623\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 10 \u062a\u0643\u0631\u0627\u0631 \u0644\u0644\u0628\u062f\u0621.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u062a\u062c\u0631\u0628\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c\u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u0649\u0649 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 &nbsp;\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645. \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\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 \u062a\u0645\u0627\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17473,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3497,3466,3523],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/5-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u064a\u0633\u062a-\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\/17220"}],"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=17220"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17220\/revisions"}],"predecessor-version":[{"id":17518,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17220\/revisions\/17518"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17473"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}