{"id":17550,"date":"2024-06-24T00:27:57","date_gmt":"2024-06-23T22:27:57","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17550"},"modified":"2024-06-24T00:27:59","modified_gmt":"2024-06-23T22:27:59","slug":"5-%d9%85%d9%86-%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%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","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/5-%d9%85%d9%86-%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%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\/","title":{"rendered":"5 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18113\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-1-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u062a\u0645\u0646\u062d\u0643 \u062a\u0642\u0648\u064a\u0629 \u0638\u0647\u0631\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0648\u0623\u0647\u0645\u0647\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062d\u0645\u0627\u064a\u062a\u0643 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1\/\" data-type=\"post\" data-id=\"14747\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/a>\u060c<br>\u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631<\/strong> \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0648\u0641\u0631 \u0644\u0643 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647<br> \u0644\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631<\/h2>\n\n\n\n<p><strong>Superman raise<\/strong><\/p>\n\n\n\n<p>\u200f\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18093\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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 \u0628\u0637\u0646\u0643 \u0648\u0631\u062c\u0644\u0643 \u0645\u0641\u0631\u0648\u0636\u0629 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u062b\u0627\u0646\u064a\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627 \u062b\u0645 \u062d\u0631\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647.<\/li><li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbells deadlift<\/strong><\/p>\n\n\n\n<p>\u200f\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \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 \u0648\u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\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>\u0643\u0645\u0627 \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\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-3-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18108\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-3-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-3-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-3-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-3-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-3.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u062b\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0648\u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636 \u0641\u0642\u0637.<\/li><li>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0634\u062f \u0641\u064a \u062e\u0644\u0641\u064a\u0629 \u0631\u062c\u0644\u0643 \u0641\u0647\u0630\u0627 \u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0642\u064a\u0627\u0645\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li><li>\u0639\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><\/ul>\n\n\n\n<p><strong>Two arm dumbbell row to triceps kickback<\/strong><\/p>\n\n\n\n<p>\u200f\u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0645\u0646 \u062d\u0631\u0643\u062a\u064a\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a \u0643\u0645\u0627 \u064a\u0633\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u062a\u0647\u0627.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18109\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643\u060c \u062b\u0645 \u0627\u062d\u0645\u0644 \u0632\u0648\u062c\u064a\u0646 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u0632.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u0622\u0646 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0646\u0632\u0648\u0644 \u0625\u0644\u0649 \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\u0641\u0631\u0648\u062f\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 \u0644\u0648\u0633\u0637\u0643 \u0628\u0634\u0643\u0644 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0623\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0646\u0647\u064a\u062a \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627.<\/li><li>\u0639\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><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n<p><strong>Dumbbell triceps dual arm overhead extension<\/strong><\/p>\n\n\n\n<p>\u200f\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0632\u0648\u062c\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a \u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0647\u0627 \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0623\u064a\u0636\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0648\u0627\u0639\u062f.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0638\u0647\u0631\" class=\"wp-image-18110\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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>Triceps<\/li><li>Forearms<\/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\u062f\u0645\u0628\u0644\u0632 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0648\u0639\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0648\u0641\u064a \u0648\u0639\u0644\u0649 \u0646\u0641\u0633 \u062e\u0637 \u0643\u062a\u0641\u0643&gt;<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\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<p><strong>Close grip push ups triceps version<\/strong><\/p>\n\n\n\n<p>\u200f \u200f\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u064a\u0631\u0643\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u0649 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-1-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-18111\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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>\u200f\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 \u0628\u0637\u0646\u0643 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0635\u062f\u0642 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 .<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627 \u0648\u0623\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0623\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u062d\u062a\u0649 \u062a\u0635\u0644 \u0628\u0627\u0644\u0643\u0648\u0639 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 .<\/li><\/ul>\n\n\n\n<h4>\u0627\u0632\u0627\u064a \u0627\u062a\u0645\u0631\u0646 \u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u061f<\/h4>\n\n\n\n<p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u062a\u0643 \u0623\u062b\u0646\u0627 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u062d\u0627\u0641\u0638 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0623\u062d\u062f \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0628\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0627\u062e\u062a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643.<\/li><li>\u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0628\u064a\u0646 \u0639\u0642\u0644\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u062f\u0627\u0626\u0645\u064b\u0627.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0634\u062f\u0648\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0644\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/li><li>\u0644\u0627 \u062a\u062a\u062c\u0627\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u062e\u064a\u0646 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f.<\/li><\/ul>\n\n\n\n<p>\u0625\u0644\u0649 \u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0642\u062f \u0648\u0635\u0644\u0646\u0627 \u0625\u0644\u0649 \u062e\u062a\u0627\u0645 \u0645\u0642\u0627\u0644\u0646\u0627 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<br>\u0641\u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062d\u0645\u064a\u0644 <a href=\"https:\/\/elcoach.me\/\" data-type=\"URL\" data-id=\"https:\/\/elcoach.me\/\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0639\u0644\u0649 \u0647\u0627\u062a\u0641\u0643 \u0627\u0644\u0645\u062d\u0645\u0648\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0646\u062d\u0643 \u062a\u0642\u0648\u064a\u0629 \u0638\u0647\u0631\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0648\u0623\u0647\u0645\u0647\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062d\u0645\u0627\u064a\u062a\u0643 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c\u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0648\u0641\u0631 \u0644\u0643 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0644\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0642\u0648\u0629. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631 Superman raise \u200f\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u0648\u0632\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3534,3461,3641],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-includes\/images\/media\/default.png","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17550"}],"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=17550"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17550\/revisions"}],"predecessor-version":[{"id":18114,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17550\/revisions\/18114"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}