{"id":17849,"date":"2024-08-29T21:45:54","date_gmt":"2024-08-29T19:45:54","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17849"},"modified":"2024-09-19T13:02:03","modified_gmt":"2024-09-19T11:02:03","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b0%d8%b1%d8%a7%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%b3%d9%87%d9%84%d8%a9-%d9%88%d8%a8%d8%b3%d9%8a%d8%b7%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b0%d8%b1%d8%a7%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%b3%d9%87%d9%84%d8%a9-%d9%88%d8%a8%d8%b3%d9%8a%d8%b7%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0633\u0647\u0644\u0629 \u0648\u0628\u0633\u064a\u0637\u0629 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a"},"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\/08\/May14-Blog-27.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18451\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-27.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-27-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-27-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u062a\u0633\u0627\u0647\u0645 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d9%88%d8%b2%d8%a7%d9%86\/\" data-type=\"post\" data-id=\"8359\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/a>\u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0630\u0644\u0643 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 <br>\u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong>.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/elcoachfitnessapp\"><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><br><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 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n\n\n\n<p>\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 CIRCUIT<\/p>\n\n\n\n<p>\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 Circuit&nbsp;\u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u060c \u0623\u0649 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0644\u0639\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a\u060c <br>\u0648\u062a\u062a\u0628\u0639\u0647\u0627 \u0628\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\u0629 \u062b\u0627\u0646\u064a\u0629<br> \u0623\u0648 \u0623\u0643\u062b\u0631 \u062d\u0633\u0628 \u062c\u062f\u0648\u0644\u0643\u060c \u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0636\u0628\u062d \u0625\u0644\u064a\u0643 \u0647\u0630\u0627 \u0627\u0644\u0645\u062b\u0627\u0644:<\/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>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0644\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 \u0642\u062f \u0627\u0646\u062a\u0647\u062a \u0648\u0639\u0644\u064a\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \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 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbell Dual Triceps Kick Back<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0645\u0639 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u0648\u0639 \u0641\u0642\u0637 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\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\/08\/1-portrait-24-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18446\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-24-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-24-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-24-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-24-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-24.webp 800w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/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>Forearms<\/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 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0631\u062c\u0644\u064a\u0643 \u0645\u0639 \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 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0628\u0638\u0647\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0643\u0648\u0639\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0627\u0644\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u0643.<\/li><li>\u0645\u0646 \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0645\u0641\u064a\u062f\u0629: \u0641\u064a \u062d\u0627\u0644 \u0639\u062f\u0645 \u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u062f\u0645\u0628\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062c\u0627\u062c\u062a\u064a \u0645\u064a\u0627\u0647\u060c<br> \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062d\u0628\u0627\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<br> \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0631\u0628\u0629 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634.<\/p><\/blockquote>\n\n\n\n<p><strong>Dumbbell Standing Zottman Curl<\/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\u0627\u064a \u0648\u0627\u0644\u0633\u0648\u0627\u0639\u062f \u0645\u0646 \u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\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\/08\/2-portrait-23-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18447\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-23-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-23-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-23-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-23-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-23.webp 800w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/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>Forearms<\/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\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\u064b\u0627\u060c \u062b\u0645 \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/li><li>\u0627\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 \u0644\u0641 \u0642\u0628\u0636\u0629 \u064a\u062f\u0643 \u0628\u0628\u0637\u0621 \u0644\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<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n<p><strong>Chair Dips<\/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\u062a\u0631\u0627\u064a \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0645\u0633\u0626\u0648\u0644\u0629 \u0639\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0641\u0639<br> \u0643\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\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\/08\/3-portrait-24-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\" class=\"wp-image-18448\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-24-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-24-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-24-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-24-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-24.webp 800w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/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>Shoulders<\/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\u062c\u0644\u0633 \u0639\u0644\u0649 \u0637\u0631\u0641 \u0627\u0644\u0643\u0631\u0633\u064a \u0648\u0627\u0633\u062a\u0646\u062f \u0628\u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0648\u064a\u062f\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u0646\u0627\u062f\u0643 \u0628\u064a\u062f\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0627\u062e\u0631\u062c \u062e\u0627\u0631\u062c \u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0643\u0631\u0633\u064a.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u0627\u0646\u0632\u0644 \u0641\u0649 \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0644\u0644\u0648\u0635\u0648\u0644 \u0644\u0632\u0627\u0648\u064a\u0629 \u065290 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u0648\u0639\u060c <br>\u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0643\u0648\u0639\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/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<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639<\/h4>\n\n\n\n<p><strong>Dumbbell Standing Dual Hammer Curl<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0632\u0648\u062c\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u064a\u0633\u062a\u0647\u062f\u0641 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a-%d9%88%d8%a7%d9%84%d8%aa%d8%b1%d8%a7%d9%8a\/\" data-type=\"post\" data-id=\"15663\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u064a<\/a> \u0648\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\/08\/4-portrait-25-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18449\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-25-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-25-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-25-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-25-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-25.webp 800w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/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>Forearms<\/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\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0631\u062c\u0644\u064a\u0643 \u0628\u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u064b\u0627.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0639 \u0628\u0639\u0636 \u0641\u0649 \u0627\u062a\u062c\u0627\u0647 \u0643\u062a\u0641\u0643 \u0645\u0639 \u062b\u0646\u064a \u0643\u0648\u0639\u0643.<\/li><li>\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\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>\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a \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\/08\/5-portrait-20-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18450\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-20-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-20-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-20-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-20-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-20.webp 800w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/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>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0643 \u0623\u0636\u064a\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\u064b\u0627 \u0648\u0627\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>\u0627\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 \u062d\u062a\u064a \u062a\u0635\u0644 \u0628\u0627\u0644\u0643\u0648\u0639 \u0644\u0632\u0627\u0648\u064a\u0629 90.<\/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","protected":false},"excerpt":{"rendered":"<p>\u062a\u0633\u0627\u0647\u0645 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0630\u0644\u0643 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0646\u0638\u0627\u0645 &#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":[3591,3590,3728],"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\/17849"}],"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=17849"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17849\/revisions"}],"predecessor-version":[{"id":18530,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17849\/revisions\/18530"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}