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\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u062d\u0631\u0643\u0629 \u0623\u062e\u0631\u0649 \u0631\u0627\u0626\u0639\u0629 \u0644\u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0648\u0627\u062d\u062f \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0633\u0645\u0643\u060c \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632\u060c \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0636\u0639\u064a\u0641\u0629.<\/p>\n \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u062d\u0631\u0643\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u0644\u0623\u0633\u0641\u0644 – \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 – \u0633\u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0624\u062f\u064a \u0627\u0644\u0639\u0645\u0644 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0638\u0647\u0631 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062a\u0627\u0641 \u0623\u0643\u0628\u0631 \u0648\u0642\u0648\u0629 \u0642\u0628\u0636\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u064a\u0642\u0636\u064a \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u064a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644\u060c \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643\u060c \u062a\u0633\u062a\u0637\u064a\u0639 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u062c\u064a\u0645\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0637\u0628\u064a\u0642\u00a0\u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u062d\u0645\u0644\u0647 \u0627\u0644\u0622\u0646 \u0639\u0644\u0649 \u0647\u0627\u062a\u0641\u0643 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0634\u0627\u0645\u0644 \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0645\u0642\u0627\u062f\u064a\u0631\u0647\u0627 \u0648\u0637\u0631\u064a\u0642\u062a\u0647\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0645\u0646\u0627\u0633\u0628 \u0644\u0647\u062f\u0641\u0643\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0641\u0631\u062f\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634 \u0644\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0633\u062a\u0641\u0633\u0627\u0631\u0627\u062a\u0643.<\/p>\n <\/p>\n \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u064a\u0631\u0643\u0632 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0643\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0647\u0645\u0644\u0648\u0646 \u0627\u0644\u0638\u0647\u0631. \u00a0\u0644\u0643\u0646 \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0631\u0624\u064a\u0629 \u0641\u0648\u0627\u0626\u062f \u062a\u062f\u0631\u064a\u0628 \u0638\u0647\u0631\u0643 – \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 – \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0641\u0648\u0627\u0626\u062f \u0644\u0627 \u062a\u0639\u062f \u0648\u0644\u0627 \u062a\u062d\u0635\u0649 \u0644\u062a\u062f\u0631\u064a\u0628 \u0638\u0647\u0631\u0643. \u0644\u0630\u0644\u0643 \u0633\u0646\u0631\u0635\u062f \u0647\u0646\u0627 10 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 . …<\/p>\n","protected":false},"author":15,"featured_media":14978,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[754,439,753],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2765"}],"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=2765"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2765\/revisions"}],"predecessor-version":[{"id":14991,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2765\/revisions\/14991"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14978"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2765"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}1- \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0633\u062a\u0635\u0644\u062d \u0645\u0638\u0647\u0631\u0643<\/h3>\n
2- \u0633\u062a\u0642\u0644\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/h3>\n
3- \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0633\u062a\u0639\u0632\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/h3>\n
![\"\u0645\u062f\u0631\u0628](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp\")
<\/a><\/p>\n4- \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0628\u0646\u0627\u0621 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0631\u0641 V<\/h3>\n
5- \u0633\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/h3>\n
10 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/h3>\n
1- Kettlebell Swings<\/h4>\n
![\"\u0627\u0642\u0648\u0649](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u0627\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631.webp\")
<\/p>\n\n
2- Barbell Deadlift<\/h4>\n
![\"Barbell](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/Barbell-Deadlift-4-1024x577.webp\")
<\/p>\n\n
3- Barbell Bent-Over Row<\/h4>\n
![\"Barbell](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/Barbell-Bent-Over-Row-2-1024x711.webp\")
<\/p>\n\n
4- Pull-Up<\/h4>\n
![\"\u0627\u0644\u0639\u0642\u0644\u0629\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Supinated-Grip-Pull-Up-2.webp\")
<\/p>\n\n
5- Dumbbell Single Arm Row<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u062f\u0645\u0628\u0644.webp\")
<\/p>\n\n
6- Chest-Supported Dumbbell Row<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1.webp\")
<\/p>\n\n
7- Inverted Row<\/h4>\n
![\"Inverted](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/Inverted-Row-2-1024x567.webp\")
<\/p>\n\n
8- Lat Pull-Downs<\/h4>\n
![\"Lat](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/Lat-Pull-Downs.webp\")
<\/p>\n\n
9- Single-Arm T-Bar Rows<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631-\u0628\u0628\u0627\u0631.webp\")
<\/p>\n\n
10- Farmers\u2019 Walk<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0643\u0627\u062a\u0644-\u0628\u064a\u0644-1024x576.webp\")
<\/p>\n\n
\u0627\u0644\u0645\u0635\u062f\u0631: Menshealth<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"