{"id":358,"date":"2019-08-01T13:00:08","date_gmt":"2019-08-01T11:00:08","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=358"},"modified":"2022-02-19T14:37:12","modified_gmt":"2022-02-19T12:37:12","slug":"%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0647\u0645 3 \u0646\u0635\u0627\u0626\u062d \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"

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\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062e\u0635\u0635 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/strong><\/p>\n

\"\u0643\u0645\u0627\u0644<\/p><\/blockquote>\n

\u0623\u0648\u0644\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 STRENGTH TRAINING<\/h4>\n

\u0623\u0648\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0647\u064a “\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629” \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 (Weight Training). \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0628\u0628 \u0634\u064a\u0621 \u0627\u0633\u0645\u0647 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0623\u0648 \u0635\u062f\u0645\u0627\u062a \u0635\u063a\u064a\u0631\u0629 ” micro trauma”\u060c \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u0641\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u0635\u062f\u0645\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u0628\u062f\u0623 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0627\u0644\u0646\u0645\u0648.<\/strong><\/p>\n

\u0648\u0643\u0644\u0645\u0627 \u062a\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0635\u062f\u0645\u0627\u062a \u0623\u0643\u062b\u0631 \u062a\u0643\u0628\u0631 \u0623\u0643\u062b\u0631. \u0639\u0645\u0644\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0635\u062f\u0645\u0627\u062a \u0641\u064a \u0644\u0639\u0628\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0633\u0645\u0647\u0627 Sarcoplasmic Hypertrophy. \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u062a\u062d\u062f\u062b \u0639\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u062a\u0643\u0631\u0631\u0627\u062a \u0627\u0644\u0644\u0639\u0628 \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0632\u064a\u062f \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u062a\u0633\u0645\u0649 \u0639\u0645\u0644\u064a\u0629 \u062a\u0636\u062e\u064a\u064a\u0645 \u0627\u0644\u0644\u064a\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 Myofibrillar Hypertrophy\u060c \u0648\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u0636\u062e\u064a\u0645 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0644\u0643\u0646 \u0628\u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0623\u063a\u0644\u0628 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u064a\u0645\u064a\u0644\u0648\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0641\u0636\u0644 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0637\u064a \u0634\u0643\u0644 \u062c\u0633\u0645 \u0623\u0641\u0636\u0644 (\u0645\u0646\u062d\u0648\u062a).<\/p>\n

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

\u0648\u0637\u0628\u0639\u0627\u064b \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u062a\u0633\u062a\u0634\u064a\u0631 \u062f\u0627\u0626\u0645\u0627\u064b \u0627\u0644\u0645\u062f\u0631\u0628 \u0648\u062a\u0633\u0623\u0644\u0647 \u0641\u064a \u0643\u0644 \u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a. \u0623\u064a\u0636\u0627 \u0644\u0623\u0646 \u0643\u0644 \u062c\u0633\u0645 \u064a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0622\u062e\u0631\u060c \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062c\u0633\u0645\u0643.<\/p>\n

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

\u062b\u0627\u0646\u064a\u0627: \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0644\u0639\u0628\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/h4>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0628\u0646\u0627\u0621 \u062c\u0633\u0645\u0643 \u0647\u064a \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0633\u0644\u064a\u0645. \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u063a\u0630\u0649 \u062c\u064a\u062f\u0627 \u0644\u062a\u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0648\u0644\u0643\u0644 \u0634\u062e\u0635 \u0646\u0638\u0627\u0645\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0647. \u0644\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0644\u0639\u0628\u0629 \u062a\u062d\u062a\u0627\u062c \u0645\u0646\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0639\u0627\u062f\u064a\u060c \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0643\u062b\u0631\u060c \u0648\u0637\u0627\u0642\u0629 \u0623\u0643\u062b\u0631\u060c \u0644\u0632\u064a\u0627\u062f\u0629 \u0636\u062e\u0627\u0645\u0629 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0637\u0628\u0639\u0627\u064b \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0647\u0627 \u062f\u0648\u0631 \u0643\u0628\u064a\u0631 \u0639\u0646\u062f \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0643\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0627\u0626\u0644.<\/p>\n

\u064a\u0646\u0635\u062d \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0628\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0646 25-30% \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627\u060c \u0644\u062a\u062d\u0633\u0651\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0633\u062a\u0647\u062f\u0641 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0641\u0636\u0644<\/a> \u062c\u0648\u062f\u0629\u060c \u0641\u0627\u0644\u0641\u0631\u0627\u062e \u0648\u0627\u0644\u062f\u064a\u0648\u0643 \u0648\u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0623\u064a\u0636\u0627 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627.<\/p>\n

\u0648\u0627\u0644\u063a\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0623\u0646\u0643 \u0645\u0645\u0643\u0646 \u062a\u062c\u062f \u0623\u0628\u0637\u0627\u0644 \u0643\u0645\u0627\u0644 \u0623\u062c\u0633\u0627\u0645 \u0646\u0628\u0627\u062a\u064a\u064a\u0646\u060c \u0644\u0643\u0646 \u064a\u0646\u0648\u0651\u0639\u0648\u0646 \u0641\u064a \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a> \u0645\u062b\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0639\u0645\u0648\u0645\u0627\u064b \u064a\u0623\u0643\u0644\u0648\u0627 \u062a\u0642\u0631\u064a\u0628\u0627\u064b \u0645\u0646 \u062e\u0645\u0633 \u0644\u0633\u0628\u0639 \u0648\u062c\u0628\u0627\u062a \u0643\u0644 \u064a\u0648\u0645 \u0628\u0645\u0648\u0627\u0639\u064a\u062f \u0645\u0646\u062a\u0638\u0645\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u064a\u062a\u0648\u0627\u0641\u0642 \u0627\u0644\u0623\u0643\u0644 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0645\u064a\u062a\u0627\u0628\u0648\u0644\u064a\u0632\u0645 (\u0627\u0644\u0623\u064a\u0636). \u0648\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0634\u0631\u0628 \u0645\u064a\u0627\u0647 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0628\u0627\u0642\u064a \u0627\u0644\u062c\u0633\u0645 \u0637\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\u062d\u0645\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/strong><\/a> \u0627\u0644\u0622\u0646 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0643\u0627\u0645\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643 \u0623\u064a\u0636\u0627 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0645\u0627\u0631\u0633\u0647\u0627\u060c \u0648\u0623\u064a\u0636\u0627 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0636\u0645\u0648\u0646\u0629 \u0644\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0647\u062f\u0641\u0643 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a.<\/p>\n

\"\u0642\u0648\u0627\u0639\u062f<\/p>\n

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

<\/p>\n

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