{"id":18007,"date":"2024-09-30T20:27:29","date_gmt":"2024-09-30T18:27:29","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18007"},"modified":"2024-09-30T20:27:33","modified_gmt":"2024-09-30T18:27:33","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%88%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%88%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0627\u0644\u062c\u064a\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645"},"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\/09\/May14-Blog-42.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18601\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-42.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-42-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-42-768x512.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 \u0627\u062a\u0628\u0627\u0639 \u0631\u0648\u062a\u064a\u0646 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0627\u0644\u0635\u062d\u0629\u060c \u0641\u0639\u0644\u064a\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0643\u060c<br>\u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u062e\u0628\u0631\u062a\u0643\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <br>\u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062c\u062f\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d9%85%d8%af%d8%a9-5-%d8%a3%d9%8a\/\" data-type=\"post\" data-id=\"18014\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/strong> \u0648\u0627\u0644\u062c\u064a\u0645.<\/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>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644: Legs, shoulders, and abs<\/strong><\/p>\n\n\n\n<ul><li>(dumbbell squats): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(standing shoulder press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(dumbbell lunge): 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 8-10 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0633\u0627\u0642<\/li><li> (dumbbell upright rows): 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li>(Romanian dumbbell deadlift): 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(lateral raises): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li>(seated calf raises): 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li> (crunches with legs elevated): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: Chest and back<\/strong><\/p>\n\n\n\n<ul><li> (dumbbell bench press or floor press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li> (dumbbell bent-over rows): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(dumbbell fly): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li>( one-arm dumbbell rows): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li> (pushups): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li>( dumbbell pullovers) 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: Arms and abs<\/strong><\/p>\n\n\n\n<ul><li>(alternating biceps curls) 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639<\/li><li> (overhead triceps extensions) 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li> (seated dumbbell curls) 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10-12 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639<\/li><li> (bench dips) 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10-12 \u0639\u062f\u0629.<\/li><li> (concentration curls) 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li> (dumbbell kickbacks) 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639<\/li><li>(planks): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629<\/li><\/ul>\n\n\n\n<h3>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u0627\u0647\u0632<\/h3>\n\n\n\n<p>\u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0641\u0642\u0631\u0629 \u062c\u062f\u0648\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629\u00a03 \u0623\u064a\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c <br>\u064a\u0648\u0641\u0631 \u0644\u0643 \u062a\u062f\u0631\u064a\u0628\u064b\u0627 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u0627\u0644\u0633\u0645\u0627\u062d \u0628\u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644: \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 (Full body)<\/strong><\/p>\n\n\n\n<ul><li>(barbell back squats): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5 \u0639\u062f\u0627\u062a<\/li><li>(flat barbell bench press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5 \u0639\u062f\u0627\u062a<\/li><li> (seated cable rows): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(seated dumbbell shoulder press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li> (cable rope triceps pushdowns): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li> (lateral raises): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li>(seated calf raises): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li>( planks): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 (Full body)<\/strong><\/p>\n\n\n\n<ul><li>(barbell or trap bar deadlifts): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5 \u0639\u062f\u0627\u062a<\/li><li>(pullups or lat pulldowns): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>( barbell or dumbbell incline press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(machine shoulder press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>(barbell or dumbbell biceps curls): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li>(reverse machine fly): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li>(standing calf raises): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 (Full body)<\/strong><\/p>\n\n\n\n<ul><li>(leg press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5 \u0639\u062f\u0627\u062a<\/li><li> (T-bar rows ): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li> (machine or dumbbell chest fly): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li>( one-arm dumbbell shoulder press): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-8 \u0639\u062f\u0629<\/li><li> (dumbbell or machine triceps extensions) 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u0639\u062f\u0629<\/li><li>( cable or dumbbell front raises): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li>(seated calf raises): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><li> (decline crunches): 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<h4>\u0627\u0632\u0627\u064a \u0627\u0639\u0645\u0644 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u061f<\/h4>\n\n\n\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 <br>\u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0625\u0644\u0627 \u0623\u0646\u0646\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0634\u062f\u0629 \u0628\u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0645\u062f\u0631\u0628 \u0645\u062d\u062a\u0631\u0641 \u0644\u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u0635\u0645\u064a\u0645 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u0627\u0633\u0628 <br>\u0644\u0648\u0642\u062a\u0643 \u0648\u0627\u0647\u062f\u0627\u0641\u0643\u060c \u0648\u0645\u0633\u062a\u0648\u064a \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0639\u062f\u0645 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 <br>\u0628\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629\u060c \u0644\u062a\u0641\u0648\u0632 \u0628\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 <br>\u0648\u0627\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%83%d8%aa%d8%b4%d9%81-%d8%aa%d8%b7%d8%a8%d9%8a%d9%82-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d8%a7%d9%84%d8%b0%d9%8a-%d8%b3%d9%8a%d8%ba%d9%8a%d8%b1-%d8%ad%d9%8a\/\" data-type=\"post\" data-id=\"17824\">\u0627\u0636\u063a\u0637 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