{"id":3864,"date":"2021-01-10T16:00:00","date_gmt":"2021-01-10T14:00:00","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3864"},"modified":"2023-04-30T01:43:35","modified_gmt":"2023-04-29T23:43:35","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"<p>\u064a\u0639\u0627\u0646\u064a 80% \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633\u060c \u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0636\u0639\u0641 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0639\u062a\u0645\u0627\u062f\u0646\u0627 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0645\u0639\u0638\u0645 \u062d\u0631\u0643\u0627\u062a\u0646\u0627 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0647\u0646\u0627\u0643 \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0638\u0647\u0631\u0643 &#8211; \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0645 \u0625\u0646\u0634\u0627\u0624\u0647\u0627 \u0644\u062a\u062d\u0645\u0644 \u062c\u0633\u0645\u0643 \u0644\u0633\u0627\u0639\u0627\u062a \u0645\u062a\u062a\u0627\u0644\u064a\u0629\u060c \u0648\u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062b\u0642\u064a\u0644\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629\u060c \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644\u060c \u0648\u0627\u0644\u0623\u062b\u0627\u062b\u060c \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/9-%d9%85%d9%86-%d8%a7%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d8%a7%d9%84%d8%b4%d9%83%d9%84%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/a>\u060c \u0623\u0646\u0647\u0627 \u0633\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u0643\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u062c\u062f\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0644\u0633\u0648\u0646 \u0643\u062b\u064a\u0631\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631. \u0645\u064a\u0632\u0629 \u0623\u062e\u0631\u0649\u061f \u064a\u0642\u0648\u0644 \u0623\u0628\u0631\u0627\u0645\u0632 \u0625\u0646 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u064a\u062a\u0631\u062c\u0645 \u0625\u0644\u0649 \u0645\u0643\u0627\u0633\u0628 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. &#8220;\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0623\u0648 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0636\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u062c\u0644\u0648\u0633.\u00a0\u0628\u0646\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0628\u062f\u0648\u0631\u0647 \u0633\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0639\u062c\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0646\u062d\u062a \u062c\u0633\u0645\u0643&#8221;.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\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><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"> \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<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621<\/h2>\n<p>\u0627\u062e\u062a\u0627\u0631\u064a \u062e\u0645\u0633 \u062d\u0631\u0643\u0627\u062a \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u0623\u062f\u0646\u0627\u0647\u060c \u0648\u0642\u0648\u0645\u064a \u0628\u0625\u062c\u0631\u0627\u0621 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0645\u0646\u0647\u0627\u060c \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062a\u0627\u0644\u064a\u061b \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646. \u0647\u0630\u0647 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629. \u0643\u0631\u0631\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0628\u0623\u0643\u0645\u0644\u0647 \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646. \u0633\u062a\u062d\u062a\u0627\u062c\u064a \u0625\u0644\u0649 \u0623\u0648\u0632\u0627\u0646 \u0642\u0644\u064a\u0644\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0632\u0648\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0623\u0648 \u0623\u064a \u0634\u064a\u0621 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f \u0648\u064a\u0643\u0648\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u062d\u062c\u0645\u060c \u0645\u062b\u0644 \u0632\u062c\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0647.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-13905 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3>1- Upright Row<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13930 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Upright-Row-1-1024x577.webp\" alt=\"Upright Row\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Upright-Row-1-1024x577.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Upright-Row-1-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Upright-Row-1-768x433.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Upright-Row-1.webp 1136w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0648\u0635\u0648\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u062d\u0645\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0627\u0633\u062d\u0628\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0639\u0631\u064a\u0636\u064b\u0627 \u0648\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0628\u062d\u064a\u062b \u062a\u0635\u0644 \u0627\u0644\u064a\u062f\u064a\u0646 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631\u060c \u062b\u0645 \u0639\u0648\u062f\u064a \u0644\u0644\u0628\u062f\u0621.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629. \u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>(\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629).<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>2- Reverse Fly<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13932\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Fly-2-300x201.webp\" alt=\"Reverse Fly \" width=\"500\" height=\"335\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Fly-2-300x201.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Fly-2-768x515.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Fly-2.webp 1024w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643\u064a \u0628\u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0642\u0641\u064a \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0627\u062f\u0641\u0639\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0645\u0641\u0635\u0644 \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u062a\u0631\u0643\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062a\u062a\u062f\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n<li>\u0627\u0631\u0641\u0639\u064a \u0643\u0644\u0627 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u0636\u063a\u0637\u064a \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627.<\/li>\n<li>\u0639\u0648\u062f\u064a \u0644\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>3- Eccentric bent over row<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13933 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Eccentric-bent-over-row-1024x682.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 Eccentric bent over row\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Eccentric-bent-over-row-1024x682.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Eccentric-bent-over-row-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Eccentric-bent-over-row-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Eccentric-bent-over-row-1536x1024.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Eccentric-bent-over-row.webp 2000w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0628\u062d\u064a\u062b \u064a\u0645\u064a\u0644 \u0627\u0644\u062c\u0630\u0639 \u0628\u0645\u0642\u062f\u0627\u0631 45 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u0644\u0623\u0630\u0631\u0639 \u0645\u0645\u062a\u062f\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0644\u064a\u062f\u0627\u0646 \u062a\u062d\u0645\u0644\u0627\u0646 \u0623\u0648\u0632\u0627\u0646\u064b\u0627.<\/li>\n<li>\u0627\u0633\u062d\u0628\u064a \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0645\u0639 \u0627\u0644\u0639\u062f \u0644\u0648\u0627\u062d\u062f\u060c \u062b\u0645 \u0623\u0646\u0632\u0644\u064a\u0647\u0645\u0627 \u0644\u0623\u0633\u0641\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0628\u062f\u0621 \u0627\u0644\u0639\u062f \u0644\u062b\u0644\u0627\u062b\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>4- Bird dog<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13934 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Bird-dog-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 Bird dog\" width=\"612\" height=\"342\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Bird-dog-1.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-Bird-dog-1-300x168.webp 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0645\u0639 \u0627\u0644\u0631\u0633\u063a\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0645\u062f\u062f\u064a \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u062c\u0639\u064a \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>5- Single-Arm Bent-Over Row<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13935 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Bent-Over-Row-1024x875.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621\" width=\"700\" height=\"598\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Bent-Over-Row-1024x875.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Bent-Over-Row-300x256.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Bent-Over-Row-768x656.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Bent-Over-Row.webp 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0631\u063a\u0645 \u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0633\u0647\u0648\u0644\u0629 \u0623\u062f\u0627\u0621\u0647\u060c \u0641\u0647\u0648 \u0645\u0646 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0630\u064a \u0644\u0627\u00a0 \u064a\u062d\u062a\u0627\u062c \u0633\u0648\u0649 \u062f\u0645\u0628\u0644 \u0623\u0648 \u0632\u062c\u0627\u062c\u0629 \u0645\u064a\u0627\u0647 \u0641\u0642\u0637.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0648\u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0631\u0623\u0633 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0645\u0633\u062a\u0648\u0649.<\/li>\n<li>\u0627\u0633\u062d\u0628\u064a \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0631\u0633\u063a \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0623\u0636\u0644\u0627\u0639.<\/li>\n<li>\u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0628\u062f\u0621 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>6- Single-Arm Rear Delt Raise<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13936 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Rear-Delt-Raise-1024x575.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \" width=\"700\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Rear-Delt-Raise-1024x575.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Rear-Delt-Raise-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Rear-Delt-Raise-768x431.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Rear-Delt-Raise-1536x863.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Arm-Rear-Delt-Raise-2048x1150.webp 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643\u064a \u062f\u0645\u0628\u0644 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0623\u0631\u064a\u062d\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li>\n<li>\u062f\u0639\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u064a\u062a\u062f\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0623\u0633\u0641\u0644 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0628\u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0630\u0639\u060c \u0627\u0631\u0641\u0639\u064a \u0630\u0631\u0627\u0639\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0625\u0644\u0649 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0641\u0648\u0642 \u062c\u0633\u0645\u0643.<\/li>\n<li>\u062a\u0648\u0642\u0641\u064a \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0639\u0648\u062f\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>7- Bent Over Row<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13937 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Bent-Over-Row.webp\" alt=\"Bent Over Row\" width=\"728\" height=\"633\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Bent-Over-Row.webp 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Bent-Over-Row-300x261.webp 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0628\u062d\u064a\u062b \u064a\u0645\u064a\u0644 \u0627\u0644\u062c\u0630\u0639 \u0628\u0645\u0642\u062f\u0627\u0631 45 \u062f\u0631\u062c\u0629 \u0623\u0648 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636\u060c \u0648\u062a\u0645\u062a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062a\u0645\u0633\u0643\u064a \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li>\n<li>\u0627\u0633\u062d\u0628\u064a \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u062b\u0645 \u0623\u0646\u0632\u0644\u064a\u0647\u0645\u0627 \u0644\u0623\u0633\u0641\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0628\u062f\u0621.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>8-Dumbbell Good Morning<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13939\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Good-Morning.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621\" width=\"500\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Good-Morning.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Good-Morning-293x300.webp 293w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0642\u0641\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0627\u0645\u0633\u0643\u064a \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0633\u062a\u0646\u062f\u0629 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639 \u0639\u0631\u0636 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.<\/li>\n<li>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0631\u0641\u0642\u060c \u0648\u0627\u062f\u0641\u0639\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0625\u0646\u0632\u0627\u0644 \u0627\u0644\u062c\u0630\u0639 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u062a\u0648\u0627\u0632\u0649.<\/li>\n<li>\u0627\u0639\u0643\u0633\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u062f\u0641\u0639\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u0646\u062a\u0650 \u062a\u0642\u0641\u064a \u0645\u0646\u062a\u0635\u0628\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>9- Superman<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13941 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman-1024x1024.webp\" alt=\"Superman\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman-1024x1024.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman-768x768.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman-1536x1536.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Superman.webp 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0623\u062f\u0648\u0627\u062a\u060c \u0641\u0642\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u062e\u0637\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0637\u0648\u064a\u0644\u064b\u0627\u060c \u0648\u0627\u0644\u0631\u0623\u0633 \u0645\u0631\u0641\u0648\u0639 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0634\u062f\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0636\u063a\u0637\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0648\u0627\u0631\u0641\u0639\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0631\u0628\u0639\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0631\u0623\u0633 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631\u064a \u0644\u0645\u062f\u0629 3-5 \u062b\u0648\u0627\u0646 \u062b\u0645 \u0627\u0646\u0632\u0644\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>10- Dumbbell Deadlift<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13942 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Deadlift-1024x576.webp\" alt=\"Dumbbell Deadlift\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Deadlift-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Deadlift-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Deadlift-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Dumbbell-Deadlift.webp 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0645\u062b\u0646\u064a\u062a\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b. \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n<li>\u0627\u0636\u063a\u0637\u064a \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0645\u0641\u0635\u0644\u0629 \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631 \u0644\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062b\u0645 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u062c\u062f\u062f\u0627.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>11- Arnold Press<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13943 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Arnold-Press.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621\" width=\"630\" height=\"391\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Arnold-Press.webp 630w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Arnold-Press-300x186.webp 300w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0645\u0645\u0633\u0643\u0629 \u0628\u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0627\u0644\u0631\u0627\u062d\u062a\u064a\u0646 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0628\u062d\u0631\u0643\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0642\u0648\u0645\u064a \u0628\u0625\u062e\u0631\u0627\u062c \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633\u060c \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641\u064a \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0627\u0639\u0643\u0633\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>12-Prone Row<\/h3>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a\u060c \u0648\u0642\u062f \u062a\u0648\u0627\u062c\u0647\u064a\u0646 \u0641\u064a\u0647 \u0628\u0639\u0636 \u0627\u0644\u0635\u0639\u0648\u0628\u0629\u060c \u0644\u0643\u0646\u0647 \u0645\u0646 \u0623\u0643\u062b\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u062a\u0623\u062b\u064a\u0631\u0627.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0627\u0644\u0631\u0633\u063a\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646\u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.<\/li>\n<li>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u0648\u0627\u0621 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0633\u062d\u0628\u064a \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0623\u0639\u0644\u0649 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0643\u0648\u0639 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641\u060c \u062b\u0645 \u0639\u0648\u062f\u064a \u0644\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>13-Pushup<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13944 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Pushup-1-1024x536.webp\" alt=\"Pushup\" width=\"700\" height=\"366\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Pushup-1-1024x536.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Pushup-1-300x157.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Pushup-1-768x402.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Pushup-1.webp 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li>\n<li>\u0627\u0634\u0631\u0643\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u064a\u0631 \u0627\u0644\u0645\u0631\u0641\u0642\u0627\u0646 \u0625\u0644\u0649 \u0632\u0648\u0627\u064a\u0627 45 \u062f\u0631\u062c\u0629 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0627\u0636\u063a\u0637\u064a \u0644\u0644\u0631\u062c\u0648\u0639 \u0644\u0644\u0628\u062f\u0621.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>14- Single-Leg Row<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13945 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Leg-Row-1-1024x1024.webp\" alt=\"Single-Leg Row\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Leg-Row-1-1024x1024.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Leg-Row-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Leg-Row-1-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Leg-Row-1-768x768.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Single-Leg-Row-1.webp 1100w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641\u0643.<\/li>\n<li>\u0627\u062a\u0631\u0643\u064a \u0627\u0644\u0648\u0632\u0646 \u064a\u062a\u062f\u0644\u0649 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u062c\u0630\u0639 \u0648\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649 \u064a\u062a\u0648\u0627\u0632\u0649 \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0647\u0630\u0647 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0623\u062d\u0636\u0631\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a\u061b \u0648\u0642\u0641\u0629\u060c \u062b\u0645 \u0628\u0628\u0637\u0621 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>15-Plank Up Down<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13946\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Up-Down-Plank-3-277x300.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u0644\u0627\u0646\u0643\" width=\"500\" height=\"542\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Up-Down-Plank-3-277x300.webp 277w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Up-Down-Plank-3-768x832.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Up-Down-Plank-3.webp 945w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li>\u0627\u062a\u062e\u0630\u064a \u0648\u0636\u0639\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0633\u063a\u064a\u0646.<\/li>\n<li>(\u0636\u0639\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0625\u0630\u0627 \u0643\u0646\u062a\u0650 \u062a\u0641\u0636\u0644\u064a \u0630\u0644\u0643). \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u0646\u0632\u0644\u064a \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u064a\u0645\u0646.<\/li>\n<li>\u062b\u0645 \u0643\u0631\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0627\u0639\u0643\u0633\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0631\u062c\u0639\u064a \u0644\u0644\u0628\u062f\u0621.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>16- Front Raise To Lateral Raise<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13947 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Front-Raise-To-Lateral-Raise-2-1024x683.webp\" alt=\"Front Raise To Lateral Raise\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Front-Raise-To-Lateral-Raise-2-1024x683.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Front-Raise-To-Lateral-Raise-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Front-Raise-To-Lateral-Raise-2-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Front-Raise-To-Lateral-Raise-2.webp 1050w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0648\u0635\u0648\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u062d\u0645\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0627\u0634\u0631\u0643\u064a \u062c\u0630\u0639\u0643 \u0648\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0645\u0627\u0645\u0643 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0628\u062f\u0621\u060c \u062b\u0645 \u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<h3>17- Reverse Snow Angel<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13948 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Snow-Angel.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0646\u0633\u0627\u0621\" width=\"640\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Snow-Angel.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Snow-Angel-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/Reverse-Snow-Angel-150x150.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0627\u0644\u062c\u0628\u0647\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646 \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0645\u0631\u0641\u0648\u0639\u064a\u0646 \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0648\u0627\u062c\u0647\u064a\u0646 \u0644\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0623\u062e\u0631\u062c\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0641\u064a \u0642\u0648\u0633 \u0639\u0631\u064a\u0636 \u0648\u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 .<\/li>\n<li>\u0627\u0639\u0643\u0633\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u062b\u0645 \u062a\u0627\u0628\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<li>\u062a\u0630\u0643\u0631\u064a: \u0623\u0646\u062a\u0650 \u062a\u0642\u0648\u0645\u064a \u0628\u062e\u0645\u0633 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0622\u062e\u0631 \u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u064a\u062d\u064a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0628\u062f\u0623\u064a \u0645\u0646 \u062c\u062f\u064a\u062f \u0645\u062c\u0645\u0648\u0639 \u062c\u0648\u0644\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/g26147550\/best-back-workouts-women\/\" target=\"_blank\" rel=\"noopener\">Womenshealthmag<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u0627\u0646\u064a 80% \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633\u060c \u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0636\u0639\u0641 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0639\u062a\u0645\u0627\u062f\u0646\u0627 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0645\u0639\u0638\u0645 \u062d\u0631\u0643\u0627\u062a\u0646\u0627 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0647\u0646\u0627\u0643 \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0638\u0647\u0631\u0643 &#8211; \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0645 \u0625\u0646\u0634\u0627\u0624\u0647\u0627 \u0644\u062a\u062d\u0645\u0644 \u062c\u0633\u0645\u0643 \u0644\u0633\u0627\u0639\u0627\u062a \u0645\u062a\u062a\u0627\u0644\u064a\u0629\u060c \u0648\u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062b\u0642\u064a\u0644\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629\u060c \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644\u060c \u0648\u0627\u0644\u0623\u062b\u0627\u062b\u060c \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":13951,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[439,883,452],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0644\u0644\u0646\u0633\u0627\u0621-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3864"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=3864"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3864\/revisions"}],"predecessor-version":[{"id":13952,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3864\/revisions\/13952"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/13951"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}