{"id":17812,"date":"2024-07-07T16:39:37","date_gmt":"2024-07-07T14:39:37","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17812"},"modified":"2024-07-07T16:39:39","modified_gmt":"2024-07-07T14:39:39","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d9%88%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%86%d8%ad%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d9%88%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%86%d8%ad%d8%a7\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0639\u0644\u0627\u062c \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-6.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-18209\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-6.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-6-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-6-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u060c <br>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u0629<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d8%a8%d8%af%d9%88%d9%86\/\" data-type=\"post\" data-id=\"9784\"> \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/a>\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0642\u0637\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <br>\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong> \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0645\u0627\u0646.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h2>\n\n\n\n<p><strong>\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 CIRCUIT<\/strong><\/p>\n\n\n\n<p>\u0639\u0644\u064a\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u060c \u0623\u0649 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0648\u0636\u062d\u0647\u0627 \u0644\u0643 \u0628\u0627\u0644\u0641\u0642\u0631\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a\u060c \u062b\u0645 \u062a\u0623\u062e\u0630 \u0645\u062f\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u062b\u0645 \u062a\u0642\u0648\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u062c\u0648\u0644\u0647 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u062d\u0633\u0628 \u062c\u062f\u0648\u0644\u0643.<\/p>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 :<\/p>\n\n\n\n<p>\u0645\u062b\u0627\u0644: \u062c\u0648\u0644\u0629 \/ Circuit 2 repetitions<\/p>\n\n\n\n<p>(Push-ups 10 reps \/ Squats 10 reps \/ High Knees 10 reps)<\/p>\n\n\n\n<ul><li>\u062a\u0644\u0639\u0628 \u0639\u0634\u0631\u0629 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631\u0629 \u0633\u0643\u0648\u0627\u062a \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0642\u0641\u0632 \u0639\u0627\u0644\u0649.<\/li><li>\u062b\u0645 \u062a\u0631\u062a\u0627\u062d \u062d\u0633\u0628 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0643.<\/li><li>\u0648\u0628\u0647\u0630\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0627\u0646\u062a\u0647\u062a \u0648\u0646\u062f\u062e\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0648\u0641\u0649 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0647 \u062a\u0642\u0648\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u062e\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbells Deadlift To Curls<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0645\u0646 \u062d\u0631\u0643\u062a\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0643\u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c<br>&nbsp;\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0645\u062d\u064a\u0637 \u0627\u0644\u0648\u0633\u0637.<\/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\/04\/1-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-18204\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/04\/1-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/04\/1-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/04\/1-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/04\/1-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/04\/1-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>Biceps<\/li><li>Glutes<\/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\u0632 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u062b\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629 \u0648\u062b\u0627\u0628\u062a\u0629.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636 \u0641\u0642\u0637.<\/li><li>\u062b\u0645 \u0639\u064f\u062f \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0644\u062a\u0631\u062a\u0641\u0639 \u064a\u062f\u0643 \u0628\u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0643\u062a\u0641\u0643.<\/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>Goblet Squat<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \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\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-1-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-18205\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-1-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-1-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-1-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-1-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-1.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>Hamstrings<\/li><li>Quadriceps<\/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 \u0648\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 \u0648\u0631\u062c\u0644\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/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 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\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\u0640 90 \u062f\u0631\u062c\u0629\u060c \u0639\u064f\u062f \u0644\u0648\u0636\u0639\u064a\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>Dumbbells Curls To Press<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0645\u0646 \u062d\u0631\u0643\u062a\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u0623\u0643\u062a\u0627\u0641.<\/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\/07\/3-portrait-2-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18206\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-2-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-2-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-2-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-2-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-2.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>Shoulders<\/li><li>Biceps<\/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 \u0648\u0631\u062c\u0644\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0648\u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062b\u0645 \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0639 \u0628\u0639\u0636 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0643\u062a\u0641\u0643 \u0645\u0639 \u062b\u0646\u064a \u0643\u0648\u0639\u0643.<\/li><li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0623\u0646\u0647\u064a\u062a \u0639\u062f\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<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n<p><strong>Incline Push Up<\/strong><\/p>\n\n\n\n<p>\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u064a\u062a\u0645\u064a\u0632 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u062f\u0627\u0621\u0647 \u0648\u0642\u0648\u0629 \u0627\u0633\u062a\u0647\u062f\u0627\u0641\u0647 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/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\/07\/4-portrait-1-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18207\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-1-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-1-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-1-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-1-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-1.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>Chest<\/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\u0646\u062f \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0636\u063a\u0637 \u0644\u0625\u0628\u0639\u0627\u062f \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u0635\u0646\u062f\u0648\u0642 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u062d\u062a\u064a \u062a\u0643\u0648\u0646 \u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0643\u0648\u0639 90 \u062f\u0631\u062c\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>V Tucks<\/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\u0628\u0637\u0646 \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645 \u0623\u064a\u0636\u064b\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\/07\/5-portrait-1-520x1024.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-18208\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/5-portrait-1-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/5-portrait-1-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/5-portrait-1-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/5-portrait-1-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/5-portrait-1-1039x2048.webp 1039w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/5-portrait-1-scaled.webp 1299w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>Lower Back<\/li><li>Abs<\/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 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u062a\u0642\u0631\u064a\u0628 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u0631\u062c\u0644\u064a\u0643 \u0648\u0627\u0644\u0645\u0633 \u0643\u0639\u0628 \u0631\u062c\u0644\u0643.<\/li><li>\u0639\u064f\u062f \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<h4>\u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h4>\n\n\n\n<ul><li><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d9%85%d8%ac%d8%b1%d8%a8\/\" data-type=\"post\" data-id=\"16720\">\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0646\u0634\u0627\u0621 \u0641\u0627\u0626\u0636 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u062d\u062f\u062f \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u062d\u0627\u0633\u0628\u0629 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0623\u0648 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629.<\/li><li>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062d\u062c\u0645\u0643 \u0648\u0639\u0645\u0631\u0643 \u0648\u062c\u0646\u0633\u0643.<\/li><li>\u0639\u0644\u064a\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0625\u0636\u0627\u0641\u0629 250 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0644\u0625\u0646\u0634\u0627\u0621 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 1\/2 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0646\u0635\u0641 \u0631\u0637\u0644 \u0647\u0648 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c<br>\u00a0\u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0643\u0633\u0628\u062a \u0628\u0645\u0639\u062f\u0644 \u0623\u0633\u0631\u0639 \u0628\u0643\u062b\u064a\u0631\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0636\u064a\u0641 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0632\u0627\u0626\u062f\u0629.<\/li><li>\u0639\u0644\u064a\u0643 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c<br>\u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 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