{"id":17889,"date":"2024-08-25T16:13:58","date_gmt":"2024-08-25T14:13:58","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17889"},"modified":"2024-08-25T16:14:02","modified_gmt":"2024-08-25T14:14:02","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%af%d9%85%d8%a8%d9%84%d8%b2-%d9%81%d9%82%d8%b7-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d9%88%d8%aa%d9%82%d9%88","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%af%d9%85%d8%a8%d9%84%d8%b2-%d9%81%d9%82%d8%b7-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d9%88%d8%aa%d9%82%d9%88\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u0642\u0637 \u0644\u0628\u0646\u0627\u0621 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"800\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-18.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632\" class=\"wp-image-18380\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-18.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-18-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-18-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-18-768x768.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/\" data-type=\"post\" data-id=\"17250\"> \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a<\/a> \u0627\u0644\u0633\u0648\u0627\u0639\u062f \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u0634\u0639\u0631 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627\u060c <br>\u0641\u0623\u0646\u062a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0641\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u0623\u0628\u0633\u0637 \u0645\u0645\u0627 \u062a\u062a\u062e\u064a\u0644\u060c <br>\u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/strong> \u0641\u0642\u0637.<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\"><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 rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\"><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 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0648\u0627\u0639\u062f \u0648\u0627\u0644\u0643\u062a\u0641<\/h2>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u0648\u0641 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0647\u0648 \u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u060c <br>\u0648\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 Circuit \u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a \u060c <br>\u062b\u0645 \u062a\u0623\u062e\u0630 \u0645\u062f\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0639\u0644\u064a\u0643 \u0628\u0639\u062f\u0647\u0627 \u0623\u0646 \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<br> \u0644\u062c\u0648\u0644\u0629 \u062b\u0627\u0646\u064a\u0629 \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\u064a\u062d \u0625\u0644\u064a\u0643 \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062a\u0627\u0644\u064a:<\/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>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u0648\u0641 \u062a\u0642\u0648\u0645 \u0628\u0644\u0639\u0628 \u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631\u0629 \u0633\u0643\u0648\u0627\u062a\u060c \u062b\u0645 \u062a\u062a\u0628\u0639\u0647\u0627 \u0628\u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0642\u0641\u0632 \u0639\u0627\u0644\u0649.<\/li><li>\u062e\u0630 \u0628\u0639\u062f\u0647\u0627 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \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 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\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>Chair Dumbbell Dual Biceps 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 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u064a \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\/1-portrait-16-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632\" class=\"wp-image-18375\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-16-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-16-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-16-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-16-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/1-portrait-16.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>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u0627\u062c\u0644\u0633 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/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>\u0627\u0631\u062c\u0639 \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<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 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u064a \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\/2-portrait-16-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632\" class=\"wp-image-18376\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-16-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-16-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-16-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-16-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/2-portrait-16.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>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u0642\u0641 \u0648\u0631\u062c\u0644\u0643 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0642\u0644\u064a\u064b\u0644\u0627 \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>\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>\u0627\u0631\u062c\u0639 \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>\u0627\u0632\u0627\u064a \u0627\u062a\u0645\u0631\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u061f<\/h3>\n\n\n\n<p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n\n\n\n<p><strong>Dumbbell Standing Zottman Curl<\/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\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\/3-portrait-17-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18377\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-17-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-17-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-17-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-17-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/3-portrait-17.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>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \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 \u0648\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\u064a \u0627\u062a\u062c\u0627\u0647 \u0643\u062a\u0641\u0643 \u0645\u0639 \u062b\u0646\u064a \u0643\u0648\u0639\u0643.<\/li><li>\u0644\u0641 \u0642\u0628\u0636\u0629 \u064a\u062f\u0643 \u0648\u0627\u0631\u062c\u0639 \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<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%af%d9%85%d8%a8%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" data-type=\"post\" data-id=\"13162\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644<\/a> \u0628\u0627\u0644\u0635\u0648\u0631<\/h4>\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\/4-portrait-17-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18378\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-17-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-17-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-17-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-17-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/4-portrait-17.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>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0631\u062c\u0644\u064a\u0643 \u0628\u0646\u0641\u0633 \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\u0646\u0632\u0644 \u0628\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0644\u0623\u0633\u0641\u0644 \u0648\u0643\u0648\u0639\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0648\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\u060c \u0648\u0627\u0631\u062c\u0639 \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<p><strong>Chair Dips<\/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\u062a\u0631\u0627\u064a \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0627\u0644\u0645\u0633\u0626\u0648\u0644\u0629 \u0639\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u0643\u0645\u0627 \u064a\u0624\u062b\u0631 \u0623\u064a\u0636\u064b\u0627 \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\/5-portrait-13-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18379\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-13-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-13-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-13-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-13-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/5-portrait-13.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\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \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\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\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u0627\u0646\u0632\u0644 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u064a \u062a\u0635\u0644 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u0648\u0639\u060c<br>\u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \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<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0647\u0627\u0645\u0629: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \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\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0623\u0643\u062b\u0631 \u062f\u0642\u0629\u060c<br>\u0645\u0635\u0645\u0645 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0643\u060c \u0641\u0646\u0642\u062a\u0631\u062d \u0639\u0644\u064a\u0643 \u062a\u062c\u0631\u0628\u0629 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0648\u0627\u0639\u062f \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u0634\u0639\u0631 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627\u060c \u0641\u0623\u0646\u062a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0641\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u0623\u0628\u0633\u0637 \u0645\u0645\u0627 \u062a\u062a\u062e\u064a\u0644\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u0642\u0637. \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 &#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":[3717,3612,3601],"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\/17889"}],"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=17889"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17889\/revisions"}],"predecessor-version":[{"id":18381,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17889\/revisions\/18381"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}