{"id":286,"date":"2019-07-01T15:30:40","date_gmt":"2019-07-01T13:30:40","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=286"},"modified":"2021-11-23T19:45:11","modified_gmt":"2021-11-23T17:45:11","slug":"%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/","title":{"rendered":"\u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a"},"content":{"rendered":"

\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0644\u064a\u0633\u062a \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u062e\u0645\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0637\u064a \u0634\u0643\u0644 \u0644\u0644\u0630\u0631\u0627\u0639 \u0643\u0644\u0647. \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0631\u0623\u0633\u064a\u0646\u060c \u0631\u0623\u0633 \u0642\u0635\u064a\u0631\u0629 \u0648\u0631\u0623\u0633 \u0637\u0648\u064a\u0644\u0629\u060c \u0648\u0623\u063a\u0644\u0628 \u0627\u0644\u0646\u0627\u0633 \u062a\u0631\u064a\u062f\u00a0\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a> \u0644\u0623\u0646\u0647\u0627 \u0639\u0636\u0644\u0629 \u0645\u0647\u0645\u0629 \u062c\u062f\u0627\u064b \u0648\u062e\u0635\u0648\u0635\u0627\u064b \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0644\u0623\u0646 \u0643\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u064a\u0631\u0648\u0627 \u0623\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0639\u0646\u0648\u0627\u0646 \u0627\u0644\u0642\u0648\u0629.<\/p>\n

\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<\/a>
\n \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.<\/a><\/p>\n

\u0644\u0630\u0644\u0643 \u0633\u062a\u062c\u062f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a>\u060c \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0648\u0622\u0631\u0627\u0621 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0639\u0628\u064a\u0646 \u0648\u0623\u0628\u0637\u0627\u0644 \u0627\u0644\u0644\u0639\u0628\u0629\u060c \u064a\u0639\u0646\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u0629 \u0645\u064f\u062c\u0631\u0628\u0629 \u0648\u0643\u0644 \u0645\u0646 \u0645\u0627\u0631\u0633\u0647\u0627 \u0631\u0623\u0649 \u0623\u0646\u0647\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0648\u0623\u0642\u0648\u0627\u0647\u0645 \u0644\u062a\u0641\u062c\u064a\u0631 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633<\/a>. \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0642\u0644\u0629 \u0641\u0642\u0637 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n

\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/h2>\n

1- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0627\u0645\u0631 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0639\u0627\u0644\u064a Incline Dumbbell Hammer Curl<\/strong><\/h3>\n

\"Incline<\/p>\n

\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0627\u0645\u0631 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/a> \u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0642\u0645 \u0648\u0627\u062d\u062f \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0644\u0627\u0639\u0628\u064a\u0646 \u0648\u0645\u0646 \u0643\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0644\u0623\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0639\u0627\u0644\u064a \u064a\u0633\u0645\u062d \u0623\u0646 \u062a\u0641\u0631\u062f \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0644\u0623\u0637\u0648\u0644 \u0645\u0633\u0627\u062d\u0629 \u0645\u0645\u0643\u0646\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u062b\u0628\u062a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0641\u064a\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0648\u0623\u064a\u0636\u0627 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0627\u0645\u0631 \u0644\u0627 \u064a\u062d\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0633\u063a \u0648\u0627\u0644\u0643\u0648\u0639.<\/p>\n

2- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0639\u0627\u0644\u064a Incline Inner-Biceps Curl<\/strong><\/h3>\n

\"Incline<\/p>\n

\u0623\u064a\u0636\u0627 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0623\u0646\u0647 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0644\u0623\u0646\u0647 \u064a\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u0623\u0643\u062b\u0631\u060c \u0648\u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u0645\u0633\u062a\u0648\u0649 \u0623\u0641\u0642\u064a \u0632\u0627\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646\u0647\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u062c\u062f\u0627\u064b \u0641\u064a \u0623\u0646\u0647 \u064a\u0641\u0635\u0644 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0648\u064a\u0638\u0647\u0631\u0647\u0627 \u0645\u062b\u0644\u0645\u0627 \u0646\u0642\u0648\u0644 “\u064a\u0643\u0648\u0631\u0647\u0627”.<\/p>\n

\"\"<\/a><\/h3>\n

3- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0642\u0641 \u0645\u0639 \u0645\u064a\u0644 \u0627\u0644\u062c\u0630\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 Standing Concentration Dumbbell Curl<\/strong><\/h3>\n

\"Standing<\/p>\n

\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0633\u062a\u062b\u0646\u064a \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627 \u0648\u064a\u062f\u0643 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 \u0645\u0633\u062a\u0646\u062f \u0639\u0644\u064a\u0647\u0627\u060c \u0644\u064a\u0628\u0642\u0649 \u062c\u0633\u0645\u0643 \u062b\u0627\u0628\u062a\u060c \u0648\u0627\u0644\u0648\u0642\u0641\u0629 \u062a\u0643\u0648\u0646 \u0635\u062d\u064a\u062d\u0629\u060c
\n\u0648\u0647\u062a\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u062b\u0627\u0646\u064a\u0629\u060c \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0645\u062b\u0646\u064a \u0628\u0633\u064a\u0637\u060c \u0648\u0627\u0644\u0643\u062a\u0641 \u0644\u0644\u062f\u0627\u062e\u0644\u060c \u0648\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u062a\u0628\u062f\u0623 \u062a\u0639\u062f \u0628\u064a\u062f\u0643 \u0627\u0644\u062a\u064a \u0628\u0647\u0627 \u0627\u0644\u062f\u0645\u0628\u0644 \u062d\u062a\u0649\u00a0\u062a\u0635\u0644 \u0644\u0644\u0623\u0644\u0645 \u0648\u0647\u0643\u0630\u0627\u060c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0636\u062e \u0628\u0634\u062f\u0629 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u0648 \u062a\u062c\u0639\u0644 \u064a\u062f\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0647\u0627\u0645\u0631.<\/p>\n

4- \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0628\u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0632\u062c\u0632\u0627\u062c EZ-Bar Curl<\/strong><\/h3>\n

\"EZ-Bar<\/p>\n

\u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0632\u062c\u0632\u0627\u062c \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u0647\u0648\u0631\u0629 \u062c\u062f\u0627\u064b \u0648\u0645\u062d\u0628\u0648\u0628\u0629 \u0639\u0646\u062f \u0627\u0644\u0644\u0627\u0639\u0628\u064a\u0646\u060c \u0644\u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0648\u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u0643\u0648\u0646 \u0645\u0631\u064a\u062d \u0623\u0643\u062b\u0631 \u0644\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0644\u0644\u0633\u0627\u0639\u062f \u0645\u0646 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n

\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0623\u062e\u0631\u0649 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/h4>\n
    \n
  1. \n
    \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0628\u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 (\u0642\u0628\u0636\u0629 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641) Wide-Grip Standing Barbell Curl<\/strong><\/h5>\n<\/li>\n<\/ol>\n

    \"Wide-Grip<\/p>\n

    \u0647\u0648 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0643\u062b\u064a\u0631\u060c \u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0648\u0627\u0633\u0639\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0635\u0644 \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u062d\u062a\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u0643 \u064a\u063a\u064a\u0651\u0631 \u0627\u062a\u062c\u0627\u0647\u0647 \u0648\u0627\u0646\u062a \u0637\u0627\u0644\u0639 \u0644\u0641\u0648\u0642\u060c \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0634\u063a\u0651\u0644 \u0645\u0639\u0643 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0644\u0644\u0639\u0636\u0644\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631. \u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u062d\u0628\u0627\u0644 \u0623\u0648 \u0627\u0644\u0633\u0644\u0627\u0633\u0644\u060c \u0648\u0645\u0645\u0643\u0646 \u062d\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0648\u062a\u0639\u062f \u0628\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0644\u0623\u0646 \u0627\u0644\u0628\u0627\u0631 \u064a\u0641\u064a\u062f\u0643 \u0641\u064a \u0623\u0646 \u0634\u062e\u0635 \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644.<\/p>\n

      \n
    1. \n
      \u062a\u0645\u0631\u064a\u0646 \u062a\u0643\u0648\u064a\u0631 \u0627\u0644\u0628\u0627\u064a Zottman Curl<\/strong><\/h5>\n<\/li>\n<\/ol>\n

      \"Zottman<\/p>\n

      \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0647\u062a\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0643\u0623\u0646\u0643 \u0647\u062a\u0644\u0639\u0628 \u0647\u0627\u0645\u0631\u060c \u0648\u062a\u0628\u062f\u0623 \u062a\u0644\u0639\u0628 \u062a\u0628\u0627\u062f\u0644 \u0639\u0627\u062f\u064a\u060c \u0644\u0643\u0646 \u0648\u0627\u0646\u062a \u0637\u0627\u0644\u0639 \u0647\u062a\u0644\u0641 \u064a\u062f\u0643 \u0628\u062d\u064a\u062b \u0643\u0641\u0643 \u064a\u0643\u0648\u0646 \u0645\u0648\u0627\u062c\u0647 \u0644\u062c\u0633\u0645\u0643\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0644\u0623\u0639\u0644\u0649 \u0647\u062a\u0644\u0641 \u0643\u0641 \u064a\u062f\u0643 \u0645\u0631\u0629 \u062b\u0627\u0646\u064a\u0629 \u062d\u062a\u0649 \u064a\u0628\u0642\u0649 \u0639\u0643\u0633 \u062c\u0633\u0645\u0643 \u0648\u062a\u0646\u0632\u0644 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u062a\u0634\u063a\u0651\u0644 \u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0627\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u0630\u0631\u0627\u0639.<\/p>\n

        \n
      1. \n
        \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a \u0628\u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u064a (\u0642\u0628\u0636\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641) Regular-Grip Barbell Curl<\/strong><\/h5>\n<\/li>\n<\/ol>\n

        \"Regular-Grip<\/p>\n

        \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u062c\u0639\u0644 \u0627\u0644\u0642\u0628\u0636\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0637\u0628\u0639\u0627\u064b \u0645\u0645\u0643\u0646 \u062a\u063a\u064a\u0651\u0631 \u0648\u0633\u0639 \u0627\u0644\u0642\u0628\u0636\u0629 \u0643\u0645\u0627 \u062a\u0631\u064a\u062f\u060c \u0644\u0643\u0646 \u0627\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0648\u0627\u0633\u0639\u0629 \u0628\u0627\u0644\u0628\u0627\u0631 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0643\u0644\u0647\u0627.<\/p>\n

          \n
        1. \n
          \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 Dumbbell Biceps Curl<\/strong><\/h5>\n<\/li>\n<\/ol>\n

          \"Dumbbell<\/p>\n

          \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0634\u0647\u0648\u0631\u0629 \u062c\u062f\u0627\u064b \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u060c \u0648\u0623\u063a\u0644\u0628 \u0627\u0644\u0644\u0627\u0639\u0628\u064a\u0646 \u064a\u0639\u0634\u0642\u0648\u0627 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0645\u062d \u0628\u062d\u0631\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0631\u0633\u063a \u0648\u0627\u0644\u0633\u0627\u0639\u062f \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u060c \u0648\u0637\u0628\u0639\u0627\u064b \u0647\u0630\u0627 \u064a\u0636\u062e\u0645 \u0645\u0639\u0643 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a.<\/p>\n

            \n
          1. \n
            \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0627\u0645\u0631 Hammer Curl<\/strong><\/h5>\n<\/li>\n<\/ol>\n

            \"\u062a\u0645\u0631\u064a\u0646<\/p>\n

             <\/p>\n

            \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0627\u0645\u0631 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0628\u0627\u064a \u0648\u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u064a\u062d\u0631\u0643 \u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0627\u0628\u0636\u0629 \u0648\u0627\u0644\u0631\u0633\u063a \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u062f\u064a\u0647 \u0648\u0627\u0646\u062a \u062c\u0627\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u0628\u0627\u064a \u0645\u062b\u0644\u0627\u064b \u0633\u064a\u062c\u0639\u0644\u0643 \u062a\u0633\u062a\u0641\u064a\u062f \u0628\u0627\u0644\u0648\u0632\u0646 \u0643\u0644\u0647 \u0648\u062a\u0624\u062f\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0638\u0628\u0648\u0637 \u0628\u062f\u0648\u0646 \u0623\u064a \u0623\u062e\u0637\u0627\u0621.\u00a0<\/strong><\/p>\n

              \n
            1. \n
              \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0643\u0648\u064a\u0631 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 Overhead Cable Curl<\/strong><\/h5>\n<\/li>\n<\/ol>\n

              \"Overhead<\/p>\n

              \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u062a\u0638\u0647\u0631 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0648\u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628\u0647 \u0628\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0639 \u0628\u0639\u0636 \u0623\u0648 \u0628\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u060c \u0648\u0647\u064a\u0641\u064a\u062f\u0643 \u062c\u062f\u0627\u064b \u0641\u064a \u062a\u0643\u0648\u064a\u0631 \u0648\u0625\u0638\u0647\u0627\u0631 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a.<\/p>\n

              \"\"<\/a><\/p>\n

              <\/p>\n

              \u0627\u0644\u0645\u0635\u062f\u0631: bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
              \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0644\u064a\u0633\u062a \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u062e\u0645\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0637\u064a \u0634\u0643\u0644 \u0644\u0644\u0630\u0631\u0627\u0639 \u0643\u0644\u0647. \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0631\u0623\u0633\u064a\u0646\u060c \u0631\u0623\u0633 \u0642\u0635\u064a\u0631\u0629 \u0648\u0631\u0623\u0633 \u0637\u0648\u064a\u0644\u0629\u060c \u0648\u0623\u063a\u0644\u0628 \u0627\u0644\u0646\u0627\u0633 \u062a\u0631\u064a\u062f\u00a0\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0644\u0623\u0646\u0647\u0627 \u0639\u0636\u0644\u0629 \u0645\u0647\u0645\u0629 \u062c\u062f\u0627\u064b \u0648\u062e\u0635\u0648\u0635\u0627\u064b \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0644\u0623\u0646 \u0643\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u064a\u0631\u0648\u0627 \u0623\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0639\u0646\u0648\u0627\u0646 \u0627\u0644\u0642\u0648\u0629. \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 …<\/p>\n","protected":false},"author":1,"featured_media":6096,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[48,49,50,47],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a-1024x567.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/286"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=286"}],"version-history":[{"count":20,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/286\/revisions"}],"predecessor-version":[{"id":6082,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/286\/revisions\/6082"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6096"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}