{"id":288,"date":"2019-07-01T09:00:43","date_gmt":"2019-07-01T07:00:43","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=288"},"modified":"2022-01-30T17:19:14","modified_gmt":"2022-01-30T15:19:14","slug":"%d9%a1%d9%a0-%d9%85%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a7%d9%84%d9%84%d9%8a-%d9%85%d9%85%d9%83%d9%86-%d8%aa%d9%84%d8%b9%d8%a8%d9%87","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%a1%d9%a0-%d9%85%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a7%d9%84%d9%84%d9%8a-%d9%85%d9%85%d9%83%d9%86-%d8%aa%d9%84%d8%b9%d8%a8%d9%87\/","title":{"rendered":"\u0661\u0660 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0644\u064a \u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628\u0647\u0627!"},"content":{"rendered":"

\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u0646 \u0623\u0642\u062f\u0645 \u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646\u0629 \u0645\u0639\u064a\u0646\u0629 \u0641\u0642\u0637\u060c \u0633\u0623\u0634\u0631\u062d \u0644\u0643 \u0643\u064a\u0641 \u062a\u062a\u0645\u0631\u0646 \u0628\u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0643\u064a\u0641 \u062a\u0635\u0645\u0645 \u0644\u0646\u0641\u0633\u0643 \u062a\u0645\u0631\u064a\u0646\u0629 \u0635\u062f\u0631 \u0642\u0648\u064a\u0629<\/a>\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0624\u062b\u0631\u0629\u060c \u0648\u0628\u0639\u062f\u0647\u0627 \u064a\u0645\u0643\u0646\u0643 \u0639\u0645\u0644 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0645\u064a\u0632 \u0644\u0646\u0641\u0633\u0643 \u0648\u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u062c\u062f\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629. \u0644\u0643\u0646 \u0627\u0646\u062a\u0628\u0647 \u062c\u064a\u062f\u0627 \u0648\u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a> \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/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

\u0648\u0644\u0627 \u062a\u0646\u0633\u064e \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0643\u0645\u0644\u0627\u062a\u0643 \u0644\u062a\u0643\u062a\u0645\u0644 \u0627\u0644\u0635\u0648\u0631\u0629 \u0645\u0639\u0643\u060c \u0645\u0639 10 \u0646\u0642\u0627\u0637 \u0647\u064a\u063a\u064a\u0631\u0648\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0623\u062d\u0633\u0646:<\/p>\n

\u062a\u0631\u064a\u062f \u0646\u062a\u064a\u062c\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639\u0643\u061f \u0631\u0643\u0651\u0632 \u0641\u064a \u0627\u0644\u0622\u062a\u064a:<\/h2>\n
    \n
  1. \n

    \u062a\u0645\u0631\u064a\u0646\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 (Barbell Bench press)<\/h3>\n<\/li>\n<\/ol>\n

    \"Barbell<\/p>\n

    \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0647\u064a \u0623\u0633\u0627\u0633 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0644\u0623\u0646\u0643 \u0641\u064a\u0647\u0627 \u062a\u062d\u0631\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0645\u062a\u0632\u0646\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062d\u0645\u0644 \u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629\u060c \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0623\u0646\u062a \u062a\u0641\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u062a\u0645\u0631\u064a\u0646\u0629 \u0645\u0638\u0628\u0648\u0637\u0629 \u0648\u0628\u0648\u0632\u0646 \u062b\u0642\u064a\u0644\u060c \u0648\u0623\u064a\u0636\u0627\u00a0\u0647\u064a \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u062e\u0635\u0648\u0635\u0627\u064b \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u062f\u0645\u0628\u0644 \u062b\u0642\u064a\u0644.<\/p>\n

    \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629\u060c \u0648\u062a\u0628\u062f\u0623\u0647\u0627 \u0628\u0648\u0632\u0646 \u062b\u0642\u064a\u0644 \u0648\u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0642\u0644\u060c \u0648\u0625\u0630\u0627 \u063a\u064a\u0631\u062a \u0645\u0646 \u0623\u0648\u0636\u0627\u0639 \u0642\u0628\u0636\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0647\u062a\u0641\u064a\u062f \u0643\u0644 \u0632\u0627\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629.<\/p>\n

      \n
    1. \n

      \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644 Flat Bench Dumbbell Press<\/strong><\/h3>\n<\/li>\n<\/ol>\n

      \"Flat<\/p>\n

      \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u062d\u0631\u0643 \u0643\u0644 \u062c\u0645\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0644\u0648\u062d\u062f\u0647\u060c \u0648\u062f\u0647 \u0628\u064a\u0634\u063a\u0644 \u0645\u0639\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0643\u062a\u064a\u0631\u060c \u0648\u0628\u0645\u0627 \u0625\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0623\u0635\u0639\u0628 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u062d\u0631\u0643\u062a\u0643 \u0628\u064a\u0647 \u0623\u0643\u0628\u0631 \u0648\u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0627\u0644\u0628\u0627\u0631 \u0633\u0648\u0627\u0621 \u0644\u0644\u0623\u0639\u0644\u0649 \u0623\u0648 \u0644\u0644\u0623\u0633\u0641\u0644. \u0648\u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0645\u0643\u0646 \u062a\u0634\u064a\u0644 \u0641\u064a\u0647\u0627 \u0648\u0632\u0646 \u062a\u0642\u064a\u0644 \u062c\u062f\u0627\u064b \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0628\u062f\u064a\u0644 \u0642\u0648\u064a \u0644\u0644\u0628\u0627\u0631\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0645\u0631\u0646 \u0628\u0627\u0644\u0628\u0627\u0631 \u0643\u062b\u064a\u0631\u0627 \u0648\u062a\u062d\u062a\u0627\u062c \u0644\u0644\u062a\u063a\u064a\u064a\u0631.<\/p>\n

      \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0645\u0645\u0643\u0646 \u062a\u0628\u062f\u0623 \u062a\u0645\u0631\u064a\u0646\u062a\u0643 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0628\u0623\u0648\u0632\u0627\u0646 \u062a\u0642\u064a\u0644\u0629 \u0648\u062a\u0643\u0631\u0627\u0631 \u0623\u0642\u0644 \u0645\u062b\u0644\u0645\u0627 \u0630\u0643\u0631\u062a \u0628\u062e\u0635\u0648\u0635 \u0627\u0644\u0628\u0627\u0631!\u0647\u0630\u0627\u00a0\u0644\u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u062a\u064a\u0646 \u0645\u062b\u0644 \u0628\u0639\u0636\u0647\u0645\u0627 \u0648\u064a\u0639\u0637\u0648\u0627 \u0646\u0641\u0633 \u0627\u0644\u0646\u062a\u064a\u062c\u0629\u060c \u0648\u0647\u0648 \u0634\u064a\u0621 \u0645\u062b\u0628\u062a \u0639\u0644\u0645\u064a\u0627\u064b \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0631\u0627\u0633\u0629 \u062a\u062e\u0637\u064a\u0637 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (EMG) \u0627\u0644\u062a\u064a \u0623\u062b\u0628\u062a\u062a \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0641\u0631\u0642 \u0643\u0628\u064a\u0631 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u062a\u064a\u0646\u060c \u0648\u0628\u0630\u0644\u0643 \u0645\u0645\u0643\u0646 \u0646\u0628\u062f\u0623 \u0628\u0623\u064a \u0648\u0627\u062d\u062f \u0645\u0646\u0647\u0645 \u0648\u064a\u0633\u062a\u062d\u0633\u0646 \u0639\u062f\u0645 \u0644\u0639\u0628 \u0627\u0644\u0627\u062a\u0646\u064a\u0646 \u0645\u0639 \u0628\u0639\u0636.<\/p>\n

        \n
      1. \n

        \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0635\u062f\u0631 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u0628\u0627\u0631 (\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u062e\u0641\u0636) Low-Incline Barbell Bench Press<\/strong><\/h3>\n<\/li>\n<\/ol>\n

        \"Low-Incline<\/p>\n

        \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0639\u062f \u0633\u062a\u062c\u062f\u0647\u0627 \u0645\u0638\u0628\u0648\u0637\u0629 \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 \u062d\u0627\u062f\u0629 \u064a\u0639\u0646\u064a \u0645\u062a\u062b\u0628\u062a\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0623\u0643\u062b\u0631\u060c \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0623\u063a\u0644\u0628\u0647 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a front delts \u0623\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0644\u062b\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 (\u0627\u0644\u062a\u0631\u0642\u0648\u0629) \u0623\u0643\u062b\u0631 \u0645\u0646 \u062a\u0631\u0643\u064a\u0632\u0647\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0644\u0643\u0646 \u0627\u0644\u0635\u062d \u0623\u0646 \u062a\u062b\u0628\u062a \u0627\u0644\u0645\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0639\u0627\u0644\u064a \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u062e\u0641\u0636 \u064a\u0639\u0646\u064a \u063a\u064a\u0631 \u0639\u0627\u0644\u064a \u062c\u062f\u0627\u060c \u0644\u062a\u0642\u062f\u0631 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0627 \u062a\u062a\u0639\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0644\u062b\u064a\u0629\u060c \u0648\u062a\u0642\u062f\u0631 \u062a\u0639\u0645\u0644 \u062f\u0647 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0644\u064a \u0628\u064a\u062a\u0639\u062f\u0644 \u0645\u0633\u062a\u0648\u0627\u0647\u0627 \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0633\u0645\u064a\u062b\u060c \u0648\u0645\u0646 \u0643\u0644\u0645\u0627\u062a \u0627\u0644\u0633\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u062f\u064a \u0623\u0646\u0643 \u062a\u0636\u064a\u0642 \u0627\u0644\u0642\u0628\u0636\u0629 \u0642\u0644\u064a\u0644\u0627 \u0644\u062a\u0641\u062c\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0647\u064a \u0645\u0639\u0644\u0648\u0645\u0629 \u0645\u062b\u0628\u062a\u0629 \u0628\u062f\u0631\u0627\u0633\u0627\u062a EMG.<\/p>\n

        \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0643\u062a\u062b\u0631 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u062a\u0628\u062f\u0623 \u0628\u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0648\u0628\u0639\u062f\u0647\u0627 \u062a\u062a\u062f\u0631\u062c \u0644\u0644\u0639\u0627\u0644\u064a\u060c \u0644\u0643\u0646 \u0627\u0646\u062a \u0645\u0645\u0643\u0646 \u062a\u063a\u064a\u0631 \u0627\u0644\u0639\u0627\u062f\u0629 \u062f\u064a \u0648\u062a\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062f\u0647 \u0623\u0646\u0643 \u0647\u062a\u0643\u0648\u0646 \u0641\u0631\u064a\u0634\u060c \u0648\u062a\u0642\u062f\u0631 \u062a\u0634\u064a\u0644 \u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644\u060c \u0648\u0647\u0630\u0627 \u064a\u0636\u0639 \u062d\u0650\u0645\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u064a\u0639\u0637\u064a\u0643 \u0636\u062e\u0627\u0645\u0629 \u0623\u0643\u062b\u0631.<\/p>\n

          \n
        1. \n

          \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0645\u0627\u0626\u0644 \u0628\u0627\u0644\u062c\u0647\u0627\u0632 Machine Decline Press<\/strong><\/h3>\n<\/li>\n<\/ol>\n

          \"Machine<\/p>\n

          \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u0637\u0628\u0639\u0627\u064b \u0645\u0646 \u0645\u0645\u064a\u0632\u0627\u062a \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0645\u062b\u0644 \u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0627\u0645\u0631 \u0623\u0646\u0643 \u062a\u062d\u0631\u0643 \u0643\u0644 \u0630\u0631\u0627\u0639 \u0648\u062d\u062f\u0647\u060c \u0648\u0647\u0630\u0627\u00a0\u0637\u0628\u0639\u0627\u064b \u0634\u064a\u0621 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u064a\u0632\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0644\u0639\u0628 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0646 \u0632\u0627\u0648\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0628\u0641\u0627\u064a\u062f\u0629 \u0623\u0643\u062b\u0631\u060c \u0648\u0647\u064a \u0623\u0646 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u0627\u0644\u062c\u0646\u0628 \u0628\u062f\u0644 \u0645\u0627 \u062a\u0642\u0639\u062f \u0639\u062f\u0644 \u0648\u062a\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0648\u062a\u062f\u0641\u0639\u0647 \u0648\u0647\u062a\u0643\u0648\u0646 \u0625\u064a\u062f\u0643 \u0628\u062a\u062a\u062d\u0631\u0643 \u0645\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062e\u0627\u0631\u062c\u060c\u00a0\u0634\u0628\u0647 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0628\u0646\u0634 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 \u0623\u0648 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0648\u0645\u064a\u0632\u062a\u0647\u0627 \u0623\u0646\u0647\u0627 \u062a\u0631\u0643\u0632 \u062c\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0648\u062a\u0646\u062d\u062a \u0641\u0627\u0631\u0642 \u0627\u0644\u0628\u0646\u0634.<\/p>\n

          \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0627\u0644\u0639\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0641\u064a \u0627\u0644\u0622\u062e\u0631 \u0628\u0639\u062f \u0645\u0627\u062a\u0643\u0648\u0646 \u0644\u0639\u0628\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062b\u064a\u0631 \u0628\u0623\u0648\u0632\u0627\u0646 \u062d\u0631\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0628\u0623\u0639\u062f\u0627\u062f \u0643\u062b\u064a\u0631\u0629.<\/p>\n

          \"\u0628\u0631\u0646\u0627\u0645\u062c<\/a><\/p>\n

            \n
          1. \n

            \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 Seated machine chest press<\/strong><\/h3>\n<\/li>\n<\/ol>\n

            \"seated<\/p>\n

            \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u0637\u0628\u0639\u0627\u064b \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0645\u0645\u062a\u0627\u0632\u0629 \u0648\u0644\u0643\u0646 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u062f\u0641\u0639 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0644\u064a\u0647\u0627 \u0645\u0632\u0627\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0647\u064a \u0623\u0646\u0643 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u0643 \u0633\u0648\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 \u0644\u0644\u062e\u0644\u0641 \u0628\u0628\u0637\u0621 \u0623\u0648 \u0628\u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0644\u064a \u062a\u062d\u0628\u0647\u0627 \u0648\u0628\u0623\u0645\u0627\u0646 \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0628\u0627\u0631\u060c \u0644\u0623\u0646\u0647 \u0645\u0645\u0643\u0646 \u064a\u0642\u0639 \u0639\u0644\u064a\u0643\u060c \u0648\u0647\u0630\u0627 \u0637\u0628\u0639\u0627\u064b \u064a\u0639\u0645\u0644 \u062a\u062d\u0641\u064a\u0632 \u0623\u0643\u0628\u0631 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0645\u0641\u064a\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u062f\u0631\u0648\u0628 \u0633\u064a\u062a \u0623\u0648 \u0627\u0644\u0644\u0639\u0628 \u0627\u0644\u0647\u0631\u0645\u064a.
            \n\u0648\u0647\u0630\u0627 \u0628\u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0632\u064a\u062f \u0641\u064a \u0627\u0644\u0639\u062f\u062f\u060c \u0648\u0647\u0630\u0627 \u064a\u0643\u0648\u0646 \u0623\u0633\u0647\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0644\u0623\u0646\u0647 \u062b\u0627\u0628\u062a \u0645\u0643\u0627\u0646\u0647 \u063a\u064a\u0631 \u0627\u0644\u0628\u0627\u0631\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062f\u0631\u0627\u0633\u0627\u062a \u062a\u062e\u0637\u064a\u0637 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629 \u0627\u0644\u0639\u0636\u0644 EMG \u0623\u062b\u0628\u062a\u062a \u0623\u0646 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u062f\u0641\u0639 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u062f\u0641\u0639 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b\u064a\u0629 \u063a\u064a\u0631 \u0628\u0646\u0633\u0628\u0629 \u0636\u0639\u064a\u0641\u0629\u060c \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0623\u063a\u0644\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u064a\u0624\u062f\u064a \u0628\u062f\u0648\u0631\u0647 \u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0643\u0628\u064a\u0631\u0629.<\/p>\n

            \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u062d\u062c\u0645 \u0623\u0643\u0628\u0631 \u0627\u0644\u0639\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0641\u064a \u0627\u0644\u0622\u062e\u0631\u060c \u0648\u0647\u0630\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0627\u062c \u0645\u0633\u0627\u0639\u062f\u0629 \u0628\u0633\u064a\u0637\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u062a\u0631\u0643\u0632 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631.<\/p>\n

              \n
            1. \n

              \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644 Incline Dumbbell Press<\/strong><\/h3>\n<\/li>\n<\/ol>\n

              \"Incline<\/p>\n

              \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627\u064b \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0643\u0644 \u0627\u0644\u0637\u0631\u0642\u060c \u0645\u062b\u0644\u0645\u0627\u00a0\u0627\u062a\u0641\u0642\u0646\u0627 \u0642\u0628\u0644 \u0630\u0644\u0643\u060c \u0647\u062a\u0638\u0628\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0642\u0639\u062f \u0639\u0644\u0649 \u062f\u0631\u062c\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0643\u0646 \u0644\u064a\u0633\u062a \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627\u060c \u0648\u0645\u0645\u0643\u0646 \u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0642\u0644\u0644 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c\u060c \u0648\u062a\u062f\u062e\u0644 \u0643\u0644 \u0645\u0631\u0629 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u060c \u0648\u0647\u0648 \u0646\u0638\u0627\u0645 \u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0623\u0648 \u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647 \u0641\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u0629\u060c \u064a\u0639\u0646\u064a \u062a\u063a\u064a\u0631 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0648\u062a\u062f\u062e\u0644 \u0628\u064a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u062f\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u0644\u0647\u0627 \u0639\u0644\u0634\u0627\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0646 \u0632\u0648\u0627\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n

              \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0647\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0644\u064a \u0645\u0645\u0643\u0646 \u062a\u0628\u062f\u0623 \u0628\u064a\u0647\u0627 \u0645\u0646 \u0648\u0642\u062a \u0644\u0644\u062b\u0627\u0646\u064a\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u0642\u0645 \u0627\u062b\u0646\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u0629\u060c \u0644\u0643\u0646 \u0627\u0639\u0631\u0641 \u0643\u0644 \u0645\u0627 \u062a\u0623\u062e\u0631 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0643\u0644\u0645\u0627 \u0647\u064a\u0642\u0644 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0644\u064a \u0647\u062a\u0642\u062f\u0631 \u062a\u0644\u0639\u0628 \u0628\u064a\u0647 \u0641\u064a\u0647\u0627\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0644\u062d\u0648\u0638\u0627\u062a \u0627\u0644\u0633\u062d\u0631\u064a\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0623\u0646\u0643 \u0645\u0645\u0643\u0646 \u062a\u0642\u0641\u0644 \u0625\u064a\u062f\u0643 \u0648\u0627\u0646\u062a \u0637\u0627\u0644\u0639 \u0628\u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0644 \u0645\u0627 \u062a\u0637\u0644\u0639 \u0628\u064a\u0647\u0627 \u0645\u0628\u0627\u0634\u0631 \u0644\u0641\u0648\u0642 \u0645\u0645\u0643\u0646 \u062a\u0636\u0645\u0647\u0627 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u062a\u0631\u0643\u0632 \u0625\u0646\u0643 \u062a\u0642\u0641\u0644 \u0644\u0644\u0622\u062e\u0631\u060c \u0648\u0628\u0630\u0644\u0643 \u0647\u062a\u0643\u0648\u0646 \u0634\u063a\u0651\u0644\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0643\u0644\u0647\u0627.<\/p>\n

                \n
              1. \n

                \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a \u0644\u0644\u0635\u062f\u0631\u00a0Dips For Chest<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                \"Dips<\/p>\n

                \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0623\u0648\u0644\u0627 \u0645\u0646 \u0637\u0631\u064a\u0642\u0629 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0644\u0639\u0628\u0629 \u0644\u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634\u060c \u0628\u0623\u0646 \u062a\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0644\u0623\u0628\u0639\u062f \u0645\u0633\u062a\u0648\u0649 \u062e\u0644\u0641\u0643\u060c \u0648\u062a\u0646\u062d\u0646\u064a \u0628\u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u062a\u0646\u0632\u0644 \u0641\u064a \u0627\u0644\u0639\u062f\u0629 \u0644\u0623\u0633\u0641\u0644\u060c \u0647\u0630\u0647 \u0627\u0644\u0644\u0639\u0628\u0629 \u0628\u062f\u064a\u0644 \u0645\u0645\u062a\u0627\u0632 \u062c\u062f\u0627\u064b \u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u0627\u0626\u0644.<\/p>\n

                \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0644\u0648 \u062c\u0633\u0645\u0643 \u0642\u0648\u064a \u0648\u062a\u0642\u062f\u0631 \u062a\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0623\u062c\u0651\u0644\u0647\u0627 \u0644\u0622\u062e\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629\u060c \u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0635\u0639\u0628\u0629 \u0639\u0644\u064a\u0643 \u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647\u0627 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0644\u0639\u0628\u0643\u060c \u0648\u062f\u0647 \u0644\u0623\u0646\u0647\u0627 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0633\u0648\u0628\u0631\u060c \u0648\u0644\u0648 \u0644\u0639\u0628\u062a \u0645\u0639\u0627\u0647\u0627 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0647\u064a\u0636\u062e \u062f\u0645 \u0643\u062b\u064a\u0631 \u0644\u0644\u0639\u0636\u0644\u0629.<\/p>\n

                  \n
                1. \n

                  \u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0628 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u0643\u0627\u0628\u0644 Incline Bench Cable Fly<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                  \"Incline<\/p>\n

                  \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0642\u0627\u0626\u0645\u062a\u0646\u0627 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0635\u0644\u064a\u0629 (single-Joint) \u0623\u0648 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0643 \u0645\u0641\u0635\u0644 \u0648\u0627\u062d\u062f\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0647\u0645\u062a\u0647 \u0623\u0646\u0647 \u064a\u0639\u0637\u064a \u062a\u0631\u0643\u064a\u0632 \u0634\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u064a\u0646\u062d\u062a \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/p>\n

                  \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0627\u0644\u0639\u0628 \u0647\u0630\u0647 \u0627\u0644\u0644\u0639\u0628\u0629 \u0641\u064a \u0622\u062e\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629\u060c \u0648\u0627\u0644\u0639\u0628\u0647\u0627 \u0628\u0639\u062f\u0627\u062a \u0623\u0643\u062b\u0631 \u064a\u0639\u0646\u064a \u0645\u0645\u0643\u0646 (\u0645\u0646 10 \u0644\u0640 12 \u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629)\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0634\u062e\u0635 \u064a\u062a\u062f\u0631\u0628 \u0645\u0639\u0643 \u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644 \u062f\u0631\u0648\u0628\u0633\u062a \u0648\u0647\u062a\u0644\u0627\u0642\u064a \u0646\u062a\u0627\u064a\u062c \u062e\u0631\u0627\u0641\u064a\u0629.<\/p>\n

                    \n
                  1. \n

                    \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0623\u0648\u0641\u0631 \u0639\u0627\u0644\u064a Incline Dumbbell Pull-Over<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                    \"Incline<\/p>\n

                    \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u0644\u0627 \u062a\u0647\u062a\u0645 \u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0623\u0648\u0641\u0631 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0648\u064a\u060c \u0648\u0631\u0643\u0632 \u0645\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u062c\u062f\u064a\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0623\u062d\u0633\u0646 \u0648\u0647\u0630\u0627 \u0644\u0623\u0646 \u062d\u0631\u0643\u062a\u0647\u0627 \u0623\u0643\u0628\u0631\u060c \u0627\u062c\u0639\u0644 \u0627\u0644\u0645\u0642\u0639\u062f \u0639\u0627\u0644\u064a \u0628\u062f\u0631\u062c\u0629 45 \u0648\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0623\u0648 \u062a\u0641\u0631\u062f\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0645\u062a\u0649 \u062a\u0644\u0639\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0647\u0630\u0627 \u0644\u0623\u0646 \u062d\u0631\u0643\u0629 \u0630\u0631\u0627\u0639\u0643 \u0644\u0644\u062e\u0644\u0641 \u062a\u0633\u0645\u0639 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0647\u0630\u0627 \u0637\u0628\u0639\u0627\u064b \u0633\u064a\u0643\u0648\u0646 \u0625\u0646\u0647\u0627\u0643 \u0644\u0644\u0639\u0636\u0644\u0629.<\/p>\n

                    \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0641\u064a \u0622\u062e\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629\u060c \u0648\u0627\u062f\u062e\u0644 12 \u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0648\u062d\u0627\u0648\u0644 \u062a\u062b\u0628\u062a \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0645\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u062e\u0644\u0641\u0643\u060c \u064a\u0639\u0646\u064a \u0641\u064a \u0622\u062e\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u062d\u0627\u0648\u0644 \u062a\u062b\u0628\u062a \u0648\u0647\u062a\u0634\u0648\u0641 \u0627\u0644\u0646\u062a\u064a\u062c\u0629.<\/p>\n

                      \n
                    1. \n

                      \u062c\u0647\u0627\u0632 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0644\u0640 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\u00a0Pec-Deck Machine<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                      \"Pec-Deck<\/p>\n

                      \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629<\/strong>: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062c\u0647\u0627\u0632 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0644\u062c\u062f\u062f \u0641\u064a \u0627\u0644\u0644\u0639\u0628\u0629\u060c \u0644\u0623\u0646\u0647\u0645 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u0623\u062f\u0627\u0621\u0647 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u0648\u0623\u064a\u0636\u0627 \u0644\u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062d\u062a\u0627\u062c \u0645\u0646\u0643 \u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0628\u062f\u0631\u062c\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u062a\u062a\u062d\u0631\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0638\u0628\u0648\u0637\u060c \u0648\u0647\u0646\u0627 \u0637\u0628\u0639\u0627\u064b \u062c\u0647\u0627\u0632 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0641\u064a \u0623\u0646\u0647 \u064a\u062c\u0639\u0644\u0643 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n

                      \u0623\u062b\u0628\u062a\u062a \u062f\u0631\u0627\u0633\u0627\u062a EMG \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u064a\u0633\u0627\u0648\u064a \u0641\u064a \u0645\u0639\u062f\u0644\u0627\u062a\u0647 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u0646\u0634 \u0628\u0631\u0633\u060c \u0648\u064a\u0639\u0637\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0646\u062a\u064a\u062c\u0629 \u0645\u0645\u0627\u062b\u0644\u0629\u060c \u0648\u0628\u0630\u0644\u0643 \u062c\u0647\u0627\u0632 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u064a\u0639\u0637\u064a\u0643 \u0642\u0648\u0629 \u0639\u0636\u0644\u064a\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0644\u0623\u0646\u0647 \u064a\u0634\u063a\u0651\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0635\u0648\u0631\u0629 \u0645\u0644\u062d\u0648\u0638\u0629.<\/p>\n

                      \u0645\u062a\u0649 \u0623\u0644\u0639\u0628\u0647\u0627\u061f<\/strong> \u0641\u064a \u0622\u062e\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0639\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10 \u0644\u0640 12 \u0639\u062f\u0629\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644 \u062f\u0631\u0648\u0628 \u0633\u064a\u062a \u0623\u0648 \u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644 \u062a\u0643\u0631\u0631\u0627\u062a \u062c\u0632\u0626\u064a\u0629\u060c \u0648\u0637\u0628\u0639\u0627\u064b \u0627\u0644\u0639\u0628 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0644\u0644\u0623\u0644\u0645.<\/p>\n

                      \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u00a0\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>.<\/p>\n

                      \"\u0628\u0631\u0646\u0627\u0645\u062c<\/a><\/p>\n

                      <\/p>\n

                      \u0627\u0644\u0645\u0635\u062f\u0631: bodybuilding\r\n<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
                      \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u0646 \u0623\u0642\u062f\u0645 \u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646\u0629 \u0645\u0639\u064a\u0646\u0629 \u0641\u0642\u0637\u060c \u0633\u0623\u0634\u0631\u062d \u0644\u0643 \u0643\u064a\u0641 \u062a\u062a\u0645\u0631\u0646 \u0628\u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0643\u064a\u0641 \u062a\u0635\u0645\u0645 \u0644\u0646\u0641\u0633\u0643 \u062a\u0645\u0631\u064a\u0646\u0629 \u0635\u062f\u0631 \u0642\u0648\u064a\u0629\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0624\u062b\u0631\u0629\u060c \u0648\u0628\u0639\u062f\u0647\u0627 \u064a\u0645\u0643\u0646\u0643 \u0639\u0645\u0644 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0645\u064a\u0632 \u0644\u0646\u0641\u0633\u0643 \u0648\u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u062c\u062f\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629. \u0644\u0643\u0646 \u0627\u0646\u062a\u0628\u0647 \u062c\u064a\u062f\u0627 \u0648\u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 …<\/p>\n","protected":false},"author":1,"featured_media":458,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[44,63,62,64,61],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/10-best-chest-exercises-for-building-muscle-header-v2-830x467.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/288"}],"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=288"}],"version-history":[{"count":29,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/288\/revisions"}],"predecessor-version":[{"id":7246,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/288\/revisions\/7246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/458"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}