{"id":17377,"date":"2024-03-25T17:18:27","date_gmt":"2024-03-25T15:18:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17377"},"modified":"2024-03-25T17:18:29","modified_gmt":"2024-03-25T15:18:29","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%86%d8%ad%d8%aa-%d8%a7%d9%84%d8%ac%d8%b3%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%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%86%d8%ad%d8%aa-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643\u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0648\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0641\u062a\u0648\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\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 \u0623\u0646 \u062a\u062a\u0639\u0631\u0641 \u0645\u0639\u0646\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645<\/strong> \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p>\u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: 2 \u062c\u0648\u0644\u0629<\/p>\n\n\n\n<p><strong>Two arm dumbbell row to triceps kickback<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0645\u0646 \u062d\u0631\u0643\u062a\u064a\u0646.<\/li><li>\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u062a\u0647\u0645\u0627.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-17644\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Two-arm-dumbbell-row-to-triceps-kickback-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Back<\/li><li>Triceps<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0628\u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u064a \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0642\u0644\u064a\u0644\u064b\u0627\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0628\u0638\u0647\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u0643\u060c \u062b\u0645 \u0627\u0628\u062f\u0623 \u0628\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644 \u062d\u062a\u064a \u062a\u0635\u0644 \u0644\u0644\u0648\u0633\u0637 \u060c \u0628\u0634\u0643\u0644 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0646\u060c \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0646\u062a\u0647\u064a\u062a \u0645\u0646 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u0645\u062f\u0629 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Goblt squat<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-513x1024.webp\" alt=\"Goblt squat\" class=\"wp-image-17645\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Goblt-squat-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Quadriceps<\/li><li>Hamstrings<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062b\u0645 \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0628\u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0631\u062c\u0644\u0643.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0631\u0643\u0628\u062a\u0643 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u060c \u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><li>\u0645\u062f\u0629 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbell floor bench press<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-513x1024.webp\" alt=\"Dumbbell floor bench press\" class=\"wp-image-17647\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-floor-bench-press-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Chest<\/li><li>Triceps<\/li><\/ul>\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\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u0648\u0642 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0628\u0643\u0648\u0639\u0643 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u064a \u0645\u0646\u062a\u0635\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0639\u064f\u062f \u0625\u0644\u0649\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0643\u0631\u0631.<\/li><li>\u0645\u062f\u0629 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n\n\n\n<p><strong>Wighted sit ups<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0634\u062f\u0647\u0627.<\/li><li>\u0643\u0645\u0627 \u064a\u0624\u062b\u0631 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647 \u0643\u062a\u0645\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-513x1024.webp\" alt=\"Wighted sit ups\" class=\"wp-image-17648\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Wighted-sit-ups-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Abs<\/li><li>Lower back<\/li><\/ul>\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 \u0627\u0644\u0648\u0632\u0646 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0628\u062d\u064a \u064a\u0643\u0648\u0646 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u062b\u0628\u064a\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0631\u062a\u0641\u0639 \u0628\u0643\u062a\u0641\u0643 \u0648\u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062c\u0644\u0643.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0645\u062f\u0629 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Weighted bridges<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u062a\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u062a\u0647\u0627\u060c<br>&nbsp;\u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0642\u0648\u062a\u0647.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-513x1024.webp\" alt=\"Weighted bridges-portrait\" class=\"wp-image-17649\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Glutes<\/li><li>Lower back<\/li><\/ul>\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\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0648\u062a\u062b\u0628\u062a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0648\u0632\u0646\u060c \u062b\u0645 \u062b\u0628\u062a\u0647 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0627\u0631\u0641\u0639 \u0648\u0633\u0637\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629.<\/li><li>\u0642\u064f\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0642\u0648\u0629\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0628\u0648\u0633\u0637\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0631\u0636\u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0645\u062f\u0629 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<h4>\u0643\u0645 \u064a\u0633\u062a\u063a\u0631\u0642 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f<\/h4>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u062c\u0647\u0648\u062f \u0627\u0644\u062a\u064a \u0628\u0630\u0644\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u0623\u0648\u0644 \u0645\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c<br>\u0642\u062f \u062a\u0645\u0643\u0646 \u0645\u0646 \u0645\u0634\u0627\u0647\u062f\u0629 \u0646\u062a\u0627\u0626\u062c\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u062b\u0627\u0644\u062b\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u062a\u0623\u0643\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c<br>\u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0639\u0645\u0644\u0643 \u0627\u0644\u0634\u0627\u0642 \u0633\u064a\u0624\u062a\u064a \u062b\u0645\u0627\u0631\u0647.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0633\u0648\u0641 \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u060c \u0628\u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u062c\u064a\u0646\u0627\u062a<br>\u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u060c \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0635\u0628\u0648\u0631\u064b\u0627 \u0648\u0645\u062b\u0627\u0628\u0631\u064b\u0627\u060c \u062d\u062a\u064a \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643\u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0648\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0641\u062a\u0648\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\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 \u0623\u0646 \u062a\u062a\u0639\u0631\u0641 \u0645\u0639\u0646\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646: 2 \u062c\u0648\u0644\u0629 Two arm &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17541,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3509,3510,3511],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0646\u062d\u062a-\u0627\u0644\u062c\u0633\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\/17377"}],"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=17377"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17377\/revisions"}],"predecessor-version":[{"id":17654,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17377\/revisions\/17654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17541"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17377"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}