{"id":4929,"date":"2021-07-12T14:12:12","date_gmt":"2021-07-12T12:12:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4929"},"modified":"2021-11-15T00:38:31","modified_gmt":"2021-11-14T22:38:31","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d8%a8%d8%a7%d9%84%d8%a8%d8%a7%d8%b1","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-%d8%a8%d8%a7%d9%84%d8%a8%d8%a7%d8%b1\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 \u0648\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"

\u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0632\u0621 \u0639\u0644\u0648\u064a \u0642\u0648\u064a \u0648\u0645\u0641\u062a\u0648\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u0643\u0632 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0641\u0625\u0646\u0643 \u062a\u0631\u062a\u0643\u0628 \u062e\u0637\u0623 \u0643\u0628\u064a\u0631 \u0648\u0647\u0648 \u0625\u0647\u0645\u0627\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0623\u0633\u0627\u0633 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0644\u0630\u0644\u0643 \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u062a\u0644\u0643 \u0628\u0627\u0631.<\/span><\/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

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631<\/span><\/h2>\n

\u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0648\u0643\u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0633\u0641\u0644\u064a\u0629. \u0627\u062e\u062a\u0631 \u062f\u0627\u0626\u0645\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629<\/a>.<\/span><\/p>\n

1- Barbell Row – Bent-Over; Wide-Grip<\/span><\/h3>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    \n
  1. \u0642\u0641 \u0648\u0627\u0645\u062f \u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644 \u0645\u0646 \u0623\u062c\u0644 \u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 (\u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b)<\/span><\/li>\n
  2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0638\u0647\u0631\u0643 \u0623\u0648 \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0648 \u0648\u0631\u0643\u064a\u0643 \u0648\u0627\u062e\u0641\u0636\u0647 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
  3. \u062d\u0627\u0648\u0644 \u0625\u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a. \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062d\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u0642\u0637.<\/li>\n<\/ol>\n

    2- Barbell Row – Bent-Over; Wide-Grip; Head-Supported<\/span><\/h3>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

      \n
    1. \u0642\u0641 \u0648\u0645\u062f \u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644 \u0645\u0646 \u0623\u062c\u0644 \u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 (\u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b)\u060c \u0645\u0639 \u0648\u0636\u0639 \u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0623\u062d\u062f \u0637\u0631\u0641\u064a \u0627\u0644\u0645\u0642\u0639\u062f.<\/span><\/li>\n
    2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0638\u0647\u0631\u0643 \u0623\u0648 \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0648 \u0648\u0631\u0643\u064a\u0643 \u0648\u0627\u062e\u0641\u0636\u0647 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
    3. \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0628\u0642\u064a \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u0634\u062f\u0648\u062f\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a. \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062d\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u0642\u0637.<\/li>\n<\/ol>\n

      3- Barbell Row – Prone; Wide-Grip<\/span><\/h3>\n

      \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

        \n
      1. \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0631\u062a\u0641\u0639 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0623\u0633\u0641\u0644\u0643 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0642\u0628\u0636\u0629 \u0648\u0627\u0633\u0639\u0629.<\/span><\/li>\n
      2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062e\u0641\u0636\u0647 \u0644\u0644\u062e\u0644\u0641 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
      3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0639 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ol>\n

        4- Barbell Good Morning<\/span><\/h3>\n

        \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

          \n
        1. \u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u062e\u0644\u0641 \u0643\u062a\u0641\u064a\u0643 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0648\u0627\u0646\u062d\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u062a\u0639\u0627\u0645\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n
        2. \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0642\u0641 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647 \u0628\u0628\u0637\u0621 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
        3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u0638\u0647\u0631\u0643.<\/li>\n<\/ol>\n

          5- Barbell Good Morning – Wide-Grip<\/span><\/h3>\n

          \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

            \n
          1. \u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u062e\u0644\u0641 \u0643\u062a\u0641\u064a\u0643 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629 \u0648\u0627\u0646\u062d\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u062a\u0639\u0627\u0645\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n
          2. \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0642\u0641 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647 \u0628\u0628\u0637\u0621 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
          3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u0638\u0647\u0631\u0643.<\/li>\n<\/ol>\n

            6- Barbell Deadlift<\/span><\/h3>\n

            \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

              \n
            1. \u0627\u0646\u062d\u0646\u0649 \u0644\u0623\u0633\u0641\u0644 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647 \u0641\u064a \u0648\u0636\u0639 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0642\u0628\u0636\u0629\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n
            2. \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0648\u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0644\u0623\u0633\u0641\u0644 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
            3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u0638\u0647\u0631\u0643.<\/li>\n<\/ol>\n

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

              7- Barbell Deadlift – Stiff-Legged<\/span><\/h3>\n

              \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

                \n
              1. \u0627\u0646\u062d\u0646\u0649 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0642\u0628\u0636\u0629 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n
              2. \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0642\u0641 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647 \u0628\u0628\u0637\u0621 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
              3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u0638\u0647\u0631\u0643.<\/li>\n<\/ol>\n

                8- High Pull<\/span><\/h3>\n

                \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

                  \n
                1. \u0627\u0646\u062d\u0646\u0649 \u0644\u0623\u0633\u0641\u0644 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0642\u0628\u0636\u0629\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n
                2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0627\u0644\u0628\u0627\u0631 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u062b\u0645 \u0642\u0645 \u0628\u0625\u0646\u0632\u0627\u0644\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
                3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0647 \u0645\u0639 \u0625\u0646\u0632\u0627\u0644\u0647 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<\/ol>\n

                  9- High Pull – Wide-Grip<\/span><\/h3>\n

                  \"High<\/p>\n

                    \n
                  1. \u0627\u0646\u062d\u0646\u0649 \u0644\u0623\u0633\u0641\u0644 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n
                  2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0627\u0644\u0628\u0627\u0631 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u062b\u0645 \u0642\u0645 \u0628\u0625\u0646\u0632\u0627\u0644\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
                  3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0647 \u0645\u0639 \u0625\u0646\u0632\u0627\u0644\u0647 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<\/ol>\n

                    10- Power Clean and Press<\/span><\/h3>\n

                    \"Power<\/p>\n

                      \n
                    1. \u0627\u0646\u062d\u0646\u0649 \u0644\u0623\u0633\u0641\u0644 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0642\u0628\u0636\u0629\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n
                    2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0628\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u064a\u0631\u062a\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0628\u0637\u0648\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
                    3. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0647 \u0645\u0639 \u0625\u0646\u0632\u0627\u0644\u0647 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<\/ol>\n

                      11- Barbell Shrug<\/span><\/h3>\n

                      \"Barbell<\/p>\n

                        \n
                      1. \u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0623\u0633\u0641\u0644 \u0623\u0645\u0627\u0645 \u0641\u062e\u0630\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0648\u0631\u0627\u062d\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/span><\/li>\n
                      2. \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062e\u0641\u0636\u0647 \u0628\u0628\u0637\u0621 \u0644\u0623\u0633\u0641\u0644 \u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631.<\/li>\n
                      3. \u0627\u0628\u0642 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<\/ol>\n

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

                        <\/p>\n

                        \u0627\u0644\u0645\u0635\u062f\u0631: Barbell-exercises<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
                        \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0632\u0621 \u0639\u0644\u0648\u064a \u0642\u0648\u064a \u0648\u0645\u0641\u062a\u0648\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u0643\u0632 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0628\u0627\u064a \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0641\u0625\u0646\u0643 \u062a\u0631\u062a\u0643\u0628 \u062e\u0637\u0623 \u0643\u0628\u064a\u0631 \u0648\u0647\u0648 \u0625\u0647\u0645\u0627\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0623\u0633\u0627\u0633 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0644\u0630\u0644\u0643 \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u062a\u0644\u0643 \u0628\u0627\u0631. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 …<\/p>\n","protected":false},"author":15,"featured_media":4934,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1014,439,1013,992],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0628\u0627\u0644\u0628\u0627\u0631-1024x682.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4929"}],"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=4929"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4929\/revisions"}],"predecessor-version":[{"id":5951,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4929\/revisions\/5951"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4934"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}