{"id":17507,"date":"2024-03-28T01:20:52","date_gmt":"2024-03-27T23:20:52","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17507"},"modified":"2024-03-28T01:20:54","modified_gmt":"2024-03-27T23:20:54","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d8%a8%d9%86%d8%a7%d8%aa","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-%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d8%a8%d9%86%d8%a7%d8%aa\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a"},"content":{"rendered":"\n<p>\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643\u060c \u0648\u0642\u062f \u062a\u0631\u063a\u0628\u064a\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u0641\u064a \u062a\u062e\u0637\u0649 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0627\u060c<br>\u0625\u0644\u0627 \u0623\u0646\u0646\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u062a\u0628\u0627\u0639 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u064a\u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0636\u0645\u0646 \u0648\u062c\u0648\u062f \u0623\u0633\u0627\u0633 \u0642\u0648\u064a \u0648\u0645\u0633\u062a\u0642\u0631\u060c<br>\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 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a<\/strong>.<\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a<\/h2>\n\n\n\n<p><strong>Dumbbell leg sumo squat<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \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\u0636\u0627\u0645\u0629 \u0648\u0627\u0644\u062c\u0644\u0648\u062a.<\/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-leg-sumo-squat-portrait-513x1024.webp\" alt=\"Dumbbell leg sumo squat\" class=\"wp-image-17750\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-leg-sumo-squat-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-leg-sumo-squat-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-leg-sumo-squat-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-leg-sumo-squat-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-leg-sumo-squat-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbell-leg-sumo-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>Glutes<\/li><li>Adductors<\/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\u062d\u0645\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u064a\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0646\u0632\u0644\u0649 \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u062f\u0641\u0639\u064a \u0644\u0644\u062e\u0644\u0641\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \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 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0639\u064f\u062f \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbells deadlift<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0627\u0644\u062c\u0644\u0648\u062a\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a\u060c<br>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0643\u0630\u0644\u0643 \u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/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\/Dumbbells-deadlift-portrait-513x1024.webp\" alt=\"Dumbbells deadlift-portrait\" class=\"wp-image-17751\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbells-deadlift-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbells-deadlift-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbells-deadlift-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbells-deadlift-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbells-deadlift-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Dumbbells-deadlift-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>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>\u0627\u062d\u0645\u0644\u0649 \u0632\u0648\u062c\u064a\u0646 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u062d\u0631\u0635\u0649 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0628\u0647\u0627 \u062b\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629 \u0648\u062b\u0627\u0628\u062a\u0629.<\/li><li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0646\u0632\u0648\u0644\u060c\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636 \u0641\u0642\u0637\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>\u0644\u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0643 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631\u064a \u0628\u0634\u062f \u0641\u064a \u062e\u0644\u0641\u064a\u0629 \u0631\u062c\u0644\u0643.<\/li><li>\u0643\u0631\u0631\u0649 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Weighted bridges<\/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\u062c\u0644\u0648\u062a \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u062a\u0647\u0627\u060c \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629<br>\u0639\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0642\u0648\u062a\u0647\u0627.<\/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-1-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a\" class=\"wp-image-17752\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Weighted-bridges-portrait-1-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\u0649 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u062b\u0645 \u0627\u0645\u0633\u0643\u064a \u0648\u0632\u0646 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u062b\u0628\u064a\u062a \u0631\u062c\u0644\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0627\u0631\u0641\u0639\u0649 \u0648\u0633\u0637\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629.<\/li><li>\u0627\u0642\u0628\u0636\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0642\u0648\u0629\u060c \u062b\u0645 \u0627\u0646\u0632\u0644\u064a \u0628\u0648\u0633\u0637\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0631\u0636 \u0648\u0643\u0631\u0631\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Standing calf raises<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629: Claves<\/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\/Standing-calf-raises-portrait-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a\" class=\"wp-image-17753\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Standing-calf-raises-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Standing-calf-raises-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Standing-calf-raises-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Standing-calf-raises-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Standing-calf-raises-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Standing-calf-raises-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u064a\u0643 \u0628\u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u062d\u0631\u0635\u0649 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u064b\u0627.<\/li><li>\u0627\u0631\u0641\u0639\u0649 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0645\u0634\u0637 \u0631\u062c\u0644\u0643 \u0628\u062b\u0628\u0627\u062a\u060c \u062b\u0645 \u0639\u0644\u064a\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<h3>\u0643\u064a\u0641 \u0627\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u061f<\/h3>\n\n\n\n<ul><li>\u062a\u0639\u062f <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629 \u0623\u0648 \u0622\u0644\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u060c<br>\u0648\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062c\u064a\u062f\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/li><li><strong>Squats<\/strong>: \u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0625\u0630\u0627 \u0642\u0631\u0631\u062a \u0628\u062f\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0646\u0646\u0648\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0648\u0627\u062f\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0644\u0623\u0639\u0644\u0649\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u0648\u062c\u0630\u0639\u0643 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul><li><strong>Lunges<\/strong>: \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0641\u064a \u0633\u0627\u0642\u064a\u0643 \u0644\u0623\u0646\u0643 \u0645\u062c\u0628\u0631 \u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629 \u0643\u0644 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0631\u0643\u0628\u062a\u0643 \u0623\u0646 \u062a\u062a\u062e\u0637\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul><li><strong>Leg Curls<\/strong>: \u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u0627\u062a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c<br>\u0648\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0644\u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 (\u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0627\u0642) \u0648\u0644\u062f\u064a\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0636\u0639\u064a\u0641\u0629 \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0633\u064a\u0624\u062f\u064a \u062a\u0642\u0648\u064a\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0646\u0639 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643\u060c \u0648\u0642\u062f \u062a\u0631\u063a\u0628\u064a\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u0641\u064a \u062a\u062e\u0637\u0649 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0627\u060c\u0625\u0644\u0627 \u0623\u0646\u0646\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u062a\u0628\u0627\u0639 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u064a\u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0636\u0645\u0646 \u0648\u062c\u0648\u062f \u0623\u0633\u0627\u0633 \u0642\u0648\u064a \u0648\u0645\u0633\u062a\u0642\u0631\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 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a. \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0628\u0646\u0627\u062a Dumbbell leg sumo squat \u064a\u0639\u062f \u0645\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17779,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3526,3551,3527],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0631\u062c\u0644-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-\u0644\u0644\u0628\u0646\u0627\u062a-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17507"}],"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=17507"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17507\/revisions"}],"predecessor-version":[{"id":17758,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17507\/revisions\/17758"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17779"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}