{"id":33,"date":"2018-08-05T02:05:26","date_gmt":"2018-08-05T00:05:26","guid":{"rendered":"http:\/\/54.202.77.126:85\/wordpress\/?p=33"},"modified":"2021-12-27T15:38:35","modified_gmt":"2021-12-27T13:38:35","slug":"%d8%b9%d8%af%d8%af_%d8%aa%d9%83%d8%b1%d8%a7%d8%b1%d8%aa_%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%af%d8%af_%d8%aa%d9%83%d8%b1%d8%a7%d8%b1%d8%aa_%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u0645\u0627 \u0623\u0641\u0636\u0644 \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u064a \u0623\u0635\u0644 \u0644\u0647\u062f\u0641\u064a\u061f"},"content":{"rendered":"

\u0645\u0639 \u0628\u062f\u0627\u064a\u0629 \u062a\u0645\u0631\u064a\u0646\u0643<\/span> \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u064a\u062f\u0648\u0631 \u0641\u064a \u062f\u0645\u0627\u063a\u0643 \u0633\u0624\u0627\u0644 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b.. \u0643\u0645 \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (Reps) \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u061f” \u0648\u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0646 \u0647\u0630\u0627 \u0627\u0644\u0633\u0624\u0627\u0644 \u062a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0633\u0648\u0627\u0621 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u062a\u0636\u062e\u064a\u0645 \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u062d\u0645\u0644. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u062d\u0631\u0643\u064a \u0633\u0644\u064a\u0645\u060c \u0648\u0628\u0630\u0644 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0644\u0627\u0632\u0645 \u0641\u064a \u0643\u0644 \u0639\u062f\u0629\u060c \u0648\u0645\u0639\u0631\u0641\u0629 \u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0630\u0643\u0627\u0621 \u0623\u0647\u0645 \u0628\u0643\u062a\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0623\u0648 \u0628\u0642\u0648\u0629.<\/p>\n

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\n\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0641\u062f\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0627\u0644\u062a\u0636\u062e\u064a\u0645\u00a0\u0627\u062e\u062a\u0631 \u0648\u0632\u0646\u064b\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0645\u0646 \u0668 \u0625\u0644\u0649 \u0661\u0662 \u0639\u062f\u0629 \u0628\u0647.
\n\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0645\u0646 \u0661 \u0625\u0644\u0649 \u0666 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0641\u0642\u0637 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0632\u0646.
\n\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u00a0\u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u0642\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u062a\u064a\u062c\u0629 \u0644\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a.<\/p><\/blockquote>\n

\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u0643 \u0648\u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0647 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062e\u0637\u0637 \u0628\u0647\u0627 \u0644\u0631\u062d\u0644\u0629 \u0623\u0648 \u0645\u0647\u0645\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u0645\u0646 \u0623\u0647\u0645 \u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0647\u0630\u0647\u060c \u0647\u064a \u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0644\u0647\u0630\u0627 \u0633\u062a\u062c\u062f \u0647\u0646\u0627 \u0663 \u0623\u0647\u062f\u0627\u0641 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u0639 \u0643\u0644 \u0647\u062f\u0641 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0623\u0645\u062b\u0644 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628\u0647.. \u0633\u062a\u062c\u062f \u0647\u0646\u0627 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a> \u0628\u0627\u0644\u0635\u0648\u0631.<\/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

\u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0633\u0628 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646\u0647:<\/h2>\n

\"\u0639\u062f\u062f<\/p>\n

\u0623\u0648\u0644\u0627\u064b: \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062a\u0636\u062e\u064a\u0645<\/a><\/h3>\n

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\u062a\u062a\u062c\u0627\u0648\u0628 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 (fast-twitch muscle fibers) \u0628\u0634\u0643\u0644 \u0623\u0645\u062b\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0628\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062b\u0642\u064a\u0644 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627\u060c \u0648\u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u0645\u0648 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0647\u0630\u0627 \u064a\u0641\u0633\u0631 \u0644\u0645\u0627\u0630\u0627 \u0644\u0627 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u062f\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062b\u0642\u064a\u0644.<\/p>\n

\u0648\u0644\u0647\u0630\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u062e\u0627\u0645\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0668 \u0625\u0644\u0649 \u0661\u0662 \u0639\u062f\u0629. \u0648\u0646\u0642\u0637\u0629 \u0623\u062e\u0631\u0649 \u0646\u0634\u064a\u0631 \u0625\u0644\u064a\u0647\u0627 \u0648\u0647\u064a \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062d\u0631\u0643\u0627\u062a \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u0628\u0627\u0631 (bench press) \u0648\u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (squat) \u0648\u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0628\u0627\u0631 (overhead press) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0633\u062d\u0628 (bent-over row) \u0648\u0623\u062e\u064a\u0631\u0627\u064b \u0627\u0644\u062f\u064a\u062f\u0644\u064a\u0641\u062a (deadlift) \u0644\u0623\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u064a.
\n\u0627\u0633\u062a\u0647\u062f\u0641 \u0632\u0648\u0627\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u062e\u0630 \u0623\u0648\u0642\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u062f\u0627\u0626\u0645\u0627\u064b \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n

\"\u0639\u062f\u062f<\/p>\n

\u062b\u0627\u0646\u064a\u064b\u0627:\u00a0\u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629<\/h3>\n

\u0637\u0628\u0639\u064b\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0636\u062e\u0627\u0645\u0629 (\u0645\u0646 \u0668 \u0625\u0644\u0649 \u0661\u0662) \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0647\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0645\u0646 \u0661 \u0625\u0644\u0649 \u0666 \u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0648\u0647\u0630\u0627 \u0633\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0623\u0645\u062b\u0644. \u0648\u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u062f\u0631\u0628 \u0628\u0647\u0627 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u0628\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u062c\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u062d\u064a\u062b \u064a\u0631\u0641\u0639\u0648\u0646 \u0623\u0648\u0632\u0627\u0646\u064b\u0627 \u062b\u0642\u064a\u0644\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u064f\u0635\u062f\u0642 \u0641\u064a \u0645\u0646\u0627\u0641\u0633\u062a\u0647\u0645.<\/p>\n

\u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0645 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0633\u064a\u0629 \u062f\u0627\u0626\u0645\u064b\u0627\u060c \u0641\u0644\u062f\u064a\u0647\u0645 \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u0639\u064a\u0646 \u064a\u062a\u0646\u0648\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0633\u064a \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u060c \u0648\u0630\u0644\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u064a\u062a\u062f\u0631\u0628\u0648\u0646 \u0628\u0646\u0638\u0627\u0645 \u062a\u0632\u062f\u0627\u062f \u0641\u064a\u0647 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u060c \u062d\u062a\u0649 \u0623\u0646\u0647\u0645 \u0642\u062f \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u0630\u0644\u0643 \u0645\u0639 \u062a\u062c\u0646\u0628 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0641\u0634\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u062d\u062a\u0649 \u0644\u0627 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0623\u0636\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a.
\n\u062a\u0643\u0648\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u062e\u0627\u0645\u0629\u060c \u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u0646 \u0663 \u0625\u0644\u0649 \u0665 \u062f\u0642\u0627\u0626\u0642.<\/p>\n

\"\u0639\u062f\u062f<\/p>\n

\u062b\u0627\u0644\u062b\u064b\u0627: \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a<\/h3>\n

\u0644\u0639\u0644\u0643 \u062a\u062a\u0633\u0627\u0626\u0644 \u0648\u062a\u0642\u0648\u0644 \u0625\u0646 \u0643\u0644 \u0645\u0627 \u062a\u0631\u064a\u062f\u0647 \u0647\u0648 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649\u060c \u0648\u0623\u0646\u0643 \u0644\u0627 \u062a\u0631\u064a\u062f \u0634\u064a\u0621 \u0639\u0646 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0623\u0641\u0636\u0644 \u0645\u062b\u0627\u0644 \u0644\u0634\u0631\u062d \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u062a\u0648\u0636\u064a\u062d\u0647 \u0647\u064a \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646\u060c \u062d\u064a\u062b \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u062a\u0633\u0627\u0628\u0642\u064a\u0646 \u0627\u0644\u0639\u062f\u0648 \u0644\u0645\u0633\u0627\u0641\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u0633\u0631\u0639\u0629 \u0645\u0639\u064a\u0646\u0629 \u062b\u0627\u0628\u062a\u0629. \u0648\u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u064a\u062e\u062a\u0644\u0641 \u0627\u0644\u0623\u0645\u0631 \u0644\u0623\u0646 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u0642\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u062a\u064a\u062c\u0629 \u0644\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062d\u062f\u0629 (Low-intensity training) \u0648\u062a\u0633\u0645\u0649 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (aerobic)\u060c \u0644\u0623\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0639\u0636\u0644\u064a \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n

\u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 (slow-twitch muscle fibers) \u062d\u064a\u062b \u062a\u062a\u0623\u062b\u0631 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0646 \u0661\u0665 \u0625\u0644\u0649 \u0662\u0660 \u0639\u062f\u0629\u060c \u0648\u0647\u0630\u0627 \u0644\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.
\n\u064a\u062a\u0645 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u063a\u0627\u0644\u0628\u064b\u0627 \u062e\u0627\u0631\u062c \u0627\u0644\u062c\u064a\u0645 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u0623\u062c\u0647\u0632\u0629\u060c \u0648\u062a\u0643\u0648\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u0647\u0627 \u0642\u0635\u064a\u0631\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627.<\/p>\n

\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/span><\/h4>\n

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

<\/p>\n

\u0627\u0644\u0645\u0635\u0627\u062f\u0631: Bodybuilding<\/a> & Mensjournal<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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