{"id":532,"date":"2019-07-02T15:30:45","date_gmt":"2019-07-02T13:30:45","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=532"},"modified":"2022-01-02T22:34:37","modified_gmt":"2022-01-02T20:34:37","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b5%d8%af%d8%b1-%d8%a8%d8%a3%d8%b3%d9%87%d9%84-%d8%b7%d8%b1%d9%82-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84-%d8%b9%d9%84%d9%89-%d8%a3%d9%81%d8%b6%d9%84-%d9%86%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b5%d8%af%d8%b1-%d8%a8%d8%a3%d8%b3%d9%87%d9%84-%d8%b7%d8%b1%d9%82-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84-%d8%b9%d9%84%d9%89-%d8%a3%d9%81%d8%b6%d9%84-%d9%86%d8%aa\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0628\u0623\u0633\u0647\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u062a\u064a\u062c\u0629"},"content":{"rendered":"<p>\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u064a\u0628\u062d\u062b \u0639\u0646\u00a0<strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0648\u064a\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0635\u0641\u062d\u0627\u062a\u060c \u0648\u0641\u064a \u0627\u0644\u0623\u063a\u0644\u0628 \u064a\u062c\u0644\u0633 \u0644\u064a\u0634\u0627\u0647\u062f \u0635\u0648\u0631 \u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u062f\u064a\u0647\u0645\u00a0\u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631 \u0645\u0642\u0633\u0645\u0629 \u0648\u0643\u0628\u064a\u0631\u0629\u060c \u0648\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647 \u0646\u0641\u0633 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u0631\u0627\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u0642\u0639\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0630\u0644\u0643 \u0646\u0631\u064a\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0646\u0641\u0633 \u0627\u0644\u0645\u0631\u0627\u062d\u0644.<\/p>\n<p>\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646\u00a0\u062c\u0633\u0645\u0643\u060c \u0648\u0644\u0647\u0627 \u0639\u0627\u0645\u0644 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0630\u0644\u0643 \u0633\u0646\u062a\u062d\u062f\u062b \u0639\u0646\u0647\u0627 \u0648\u0639\u0646 \u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u0648\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0648\u0628\u0623\u0642\u0644 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u064a\u0627\u062a! \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b5%d8%af%d8%b1-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a>.<\/p>\n<blockquote><p>\u0633\u062a\u062c\u062f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%a1%d9%a0-%d9%85%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a7%d9%84%d9%84%d9%8a-%d9%85%d9%85%d9%83%d9%86-%d8%aa%d9%84%d8%b9%d8%a8%d9%87\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a> \u0627\u0644\u0645\u062a\u0646\u0648\u0639\u0629\u060c \u0645\u062b\u0644:<br \/>\n&#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629.<br \/>\n&#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u0642\u0637.<br \/>\n&#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/p><\/blockquote>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" 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\/3qMKLeU\" 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<p>\u062a\u0646\u0642\u0633\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0625\u0644\u0649 \u062c\u0632\u0626\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u064a\u0646: \u0648\u0647\u0645\u0627 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0635\u063a\u0631\u0649 pectoralis minor\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u064a pectoralis major.<br \/>\n<strong>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629<\/strong> \u0647\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0627\u0644\u0643\u0628\u064a\u0631\u060c \u0648\u0647\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0630\u064a \u064a\u063a\u0637\u064a \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u0648\u064a\u0643\u0648\u0646 \u0638\u0627\u0647\u0631 \u0648\u0627\u0646\u062a \u062a\u0631\u062a\u062f\u064a \u062a\u064a\u0634\u064a\u0631\u062a \u0636\u064a\u0642 \u0645\u062b\u0644\u0627\u064b\u060c <strong>\u0648\u0648\u0638\u064a\u0641\u062a\u0647\u0627 \u0623\u0646\u0647\u0627 \u062a\u062c\u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a\u060c\u0623\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u062d\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u0623\u064a \u0627\u062a\u062c\u0627\u0647\u060c \u0623\u0648 \u0645\u0645\u0643\u0646 \u062a\u062d\u0645\u0644 \u0628\u0647\u0645 \u0623\u064a \u0634\u064a\u0621<\/strong>.<br \/>\n\u0623\u0645\u0627 <strong>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0635\u063a\u0631\u0649<\/strong> \u0641\u0647\u064a\u00a0\u0639\u0636\u0644\u0629 \u0623\u0635\u063a\u0631\u060c \u0645\u0643\u0627\u0646\u0647\u0627 \u062a\u062d\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649\u060c \u0648\u063a\u064a\u0631 \u0648\u0627\u0636\u062d\u0629\u060c <strong>\u0648\u0648\u0638\u064a\u0641\u062a\u0647\u0627 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0631\u0641\u0639 \u0627\u0644\u0623\u0636\u0644\u0627\u0639<\/strong>\u060c \u0645\u062b\u0644\u0627\u064b \u0639\u0646\u062f\u0645\u0627 \u062a\u0623\u062e\u0630 \u0646\u0641\u0633\u0627 \u0639\u0645\u064a\u0642\u0627 \u0648\u062a\u062c\u062f \u0635\u062f\u0631\u0643 \u064a\u0631\u062a\u0641\u0639\u060c \u0647\u0630\u0627 \u0647\u0648 \u062f\u0647 \u062f\u0648\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0635\u063a\u0631\u0649.<\/p>\n<h2><strong>\u0623\u0648\u0644\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631<\/strong> \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629<\/h2>\n<p>\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0648\u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0637\u0628\u0639\u0627\u064b \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0636\u062e \u0627\u0644\u062f\u0645 \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u062c\u062f\u0627\u064b \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u0647\u0630\u0627 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0648\u0623\u0646\u0648\u0627\u0639\u0647\u0627 \u0648\u0637\u0631\u0642 \u0644\u0639\u0628\u0647\u0627\u060c \u0648\u0642\u0628\u0644 \u0623\u0646 \u0646\u0628\u062f\u0623 \u064a\u062c\u0628 \u0623\u0646 \u0646\u062a\u0639\u0631\u0641 \u0623\u0648\u0644\u0627 \u0639\u0644\u0649 <em><strong>\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.<\/strong><\/em><\/p>\n<ol>\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u062f\u0631\u0627\u0639\u064a\u0646 \u0645\u0641\u062a\u0648\u062d\u064a\u0646<\/strong><\/li>\n<\/ol>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u062a\u0639\u0627\u0631\u0641 \u0639\u0644\u064a\u0647 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0623\u0645\u0627\u0643\u0646 \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u064a\u0646 (\u0648\u0627\u0633\u0639) \u0644\u0623\u0646\u0647 \u064a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u062a\u0642\u0627\u0631\u0628\u064a\u0646 (\u0627\u0644\u0636\u064a\u0642)<\/p>\n<ol start=\"2\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u0644\u064a<\/strong><\/li>\n<\/ol>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0648\u0627\u0633\u0639 \u0627\u0644\u0639\u0627\u062f\u064a \u0635\u0639\u0628 \u0639\u0644\u064a\u0643\u060c \u0645\u0645\u0643\u0646 \u062a\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0646\u062f \u0641\u064a\u0647\u0627 \u0639\u0644\u0649 \u0623\u064a \u0634\u064a\u0621 \u0639\u0627\u0644\u064a \u0623\u0645\u0627\u0645\u0643\u060c \u0648\u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u0627\u0626\u0644\u060c \u0648\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639\u060c \u0642\u0644 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u064a\u0643. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0645\u0646 \u064a\u0631\u064a\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631.<\/p>\n<ol start=\"3\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645 (\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0626\u0644)<\/strong><\/li>\n<\/ol>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0644\u062b\u064a\u0629 (\u0627\u0644\u062a\u0631\u0642\u0648\u0629)\u060c \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u064a\u0643\u0648\u0646 \u062d\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u062b\u0642\u064a\u0644\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629.<\/p>\n<ol start=\"4\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u0642\u0641\u0632 \u0648\u062a\u0635\u0641\u064a\u0642 \u0627\u0644\u064a\u062f\u064a\u0646<\/strong><\/li>\n<\/ol>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0642\u0648\u064a\u0629 \u062c\u062f\u0627\u064b\u060c \u0648\u062a\u0639\u0645\u0644 \u0636\u062e \u0643\u062b\u064a\u0631 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0627\u0628\u062f\u0623 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0639\u062f \u0645\u0627\u062a\u0643\u0648\u0646 \u062a\u0644\u0639\u0628 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629 \u0644\u0623\u0646\u0647\u0627 \u0623\u0635\u0639\u0628.<\/p>\n<ol start=\"5\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0628\u0637\u0621 Time under tension\u00a0<\/strong><\/li>\n<\/ol>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u0635\u0644 \u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0630\u0647\u0644\u0629\u060c \u0648\u0633\u064a\u062d\u062a\u0627\u062c \u0645\u0646\u0643 \u0646\u0633\u0628\u0629 \u062a\u0631\u0643\u064a\u0632 \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0647\u0630\u0627 \u0644\u0623\u0646\u0643 \u0633\u062a\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0634\u062f\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0633\u062a\u0637\u0644\u0639 \u0628\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0621 \u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0647\u0648 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0635\u0639\u0628\u0629 \u062c\u062f\u0627\u064b \u0644\u0643\u0646\u0647 \u064a\u0639\u0637\u064a \u0636\u062e\u0627\u0645\u0629 \u0639\u0636\u0644\u064a\u0629 \u0643\u0628\u064a\u0631\u0629.<\/p>\n<h3>\u062a\u0645\u0631\u064a\u0646 \u0635\u062f\u0631 \u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 (\u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a)<\/h3>\n<p>\u062a\u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0645\u0646 3 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u0640 8 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>\u060c \u0648\u064a\u062c\u0628 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u062d\u062a\u0649 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u062c\u0633\u062f\u064a\u060c \u0623\u0647\u0645 \u0634\u064a\u0621 \u062a\u0644\u0639\u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0644\u0627 \u062a\u0639\u062f \u0628\u0633\u0631\u0639\u0629.<\/p>\n<ol>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0639\u0627\u062f\u064a (\u0628\u062f\u0631\u0627\u0639\u064a\u0646 \u0645\u0641\u062a\u0648\u062d\u064a\u0646)<\/strong><\/li>\n<li><strong>60 \u062b\u0627\u0646\u064a\u0629 \u0648\u062b\u0628 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 Star jumps<\/strong><\/li>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0639\u0627\u0644\u064a Incline push ups<\/strong><\/li>\n<li><strong>60 \u062b\u0627\u0646\u064a\u0629 \u0648\u062b\u0628 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 Star jumps<\/strong><\/li>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 Decline push ups<\/strong><\/li>\n<li><strong>60 \u062b\u0627\u0646\u064a\u0629 \u0648\u062b\u0628 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 Star jumps<\/strong><\/li>\n<li><strong>5 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0639\u0627\u062f\u064a \u0645\u0639 \u062d\u0631\u0643\u0629 \u0628\u0637\u064a\u0626\u0629<\/strong><\/li>\n<li><strong>30 \u0639\u062f\u0629 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u0644\u0642 mountain climbers<\/strong><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3491 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/h3>\n<h3>\u062b\u0627\u0646\u064a\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/h3>\n<p>\u0628\u0639\u062f\u0645\u0627 \u062a\u0639\u0631\u0641\u0646\u0627 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0648\u0633\u0647\u0644\u0629 \u0645\u0645\u0643\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0628\u0637\u0631\u064a\u0642\u0629 \u062c\u064a\u062f\u0629 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 \u0623\u0648 \u0623\u062f\u0648\u0627\u062a\u060c \u062f\u0639\u0646\u0627\u00a0\u0646\u062a\u0637\u0648\u0631 \u0648\u0646\u062f\u062e\u0644 \u0644\u0645\u0631\u062d\u0644\u0629 \u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u064a\u062a\u0643\u0648\u0646 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062f\u0645\u0628\u0644\u0632\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u062f\u0627\u0621\u0647\u0627\u00a0\u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u060c \u0643\u0644 \u0645\u0627 \u0633\u062a\u062d\u062a\u0627\u062c\u0647 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0630\u064a \u062a\u0624\u062f\u064a \u0639\u0644\u064a\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0627\u0644\u062a\u064a \u062a\u0644\u0639\u0628 \u0641\u064a\u0647\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0623\u0648\u0632\u0627\u0646\u060c \u0645\u0645\u0643\u0646 \u062a\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0644\u062a\u062a\u0639\u0644\u0645 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648\u0644\u0627\u060c \u0648\u062a\u062a\u062c\u0646\u0628 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d9%81%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a>\u060c \u0648\u0628\u0639\u062f\u0645\u0627 \u062a\u0637\u0645\u0626\u0646 \u0623\u0646\u0643 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b. \u0625\u0630\u0646.. \u0643\u064a\u0641 \u0623\u062e\u062a\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0623\u062a\u0645\u0631\u0646 \u0628\u0647\u061f\u00a0\u0627\u062e\u062a\u0631 \u0648\u0632\u0646\u0627 \u064a\u0643\u0648\u0646 \u0622\u062e\u0631 3 \u0623\u0648 4 \u0639\u062f\u0627\u062a \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0635\u0639\u0628 \u0639\u0644\u064a\u0643\u060c<br \/>\n\u0648\u0645\u062b\u0644\u0645\u0627 \u0641\u0639\u0644\u0646\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u062a\u0646\u0648\u064a\u0639 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u062d\u062a\u0649 \u0646\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u062c\u0632\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0633\u0646\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629.<\/p>\n<ol>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u00a0Flat<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6182\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Regular-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-1024x512.jpg\" alt=\"Regular chest press \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\" width=\"480\" height=\"240\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Regular-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-1024x512.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Regular-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Regular-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-768x384.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Regular-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.jpg 2000w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0648\u064a \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u064a\u062f\u0643 \u0648\u0627\u062c\u0639\u0644 \u064a\u062f\u0643 \u0641\u0648\u0642 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u062b\u0627\u0646\u064a \u062a\u0633\u0627\u0648\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0637\u0644\u0639 \u0648\u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0643\u0648\u0639\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062b\u0645 \u062a\u0631\u062a\u0641\u0639 \u0645\u0631\u0629 \u062b\u0627\u0646\u064a\u0629 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n<ol start=\"2\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0639\u0627\u0644\u064a Incline<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.png\" alt=\"Incline chest press \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\" width=\"480\" height=\"240\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.png 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-press-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-300x150.png 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0639\u0627\u0644\u064a \u0648\u0645\u0639\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0630\u0631\u0627\u0639\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0637\u0644\u0639 \u0648\u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0646 \u063a\u064a\u0631 \u0633\u0631\u0639\u0629 \u0648\u0628\u0647\u062f\u0648\u0621.<\/li>\n<li>\u064a\u0645\u0643\u0646\u0643 \u0644\u0641 \u0643\u0641 \u064a\u062f\u0643 \u0628\u062d\u064a\u062b \u062a\u062c\u0639\u0644 \u0643\u0641\u0648\u0641 \u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u062a\u064a\u0646 \u0645\u0648\u0627\u062c\u0647\u064a\u0646 \u0644\u0628\u0639\u0636\u0647\u0645\u0627.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0645\u062a\u062d\u0643\u0645\u0627 \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631.<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u0627\u0626\u0644 Decline<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6184\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-press-1024x536.jpg\" alt=\"Decline chest press\" width=\"480\" height=\"251\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-press-1024x536.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-press-300x157.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-press-768x402.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-press.jpg 1200w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li>\u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u0623\u0648\u0644\u0627 \u0628\u0623\u0645\u0627\u0646 \u0641\u064a \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0646 \u062a\u062d\u062a.<\/li>\n<li>\u0628\u0639\u062f\u0647\u0627 \u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u064a \u064a\u062f\u0643.<\/li>\n<li>\u062d\u0631\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u0623\u062f\u064a \u0646\u0641\u0633 \u062e\u0637\u0648\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0648\u0627\u0644\u0639\u0627\u0644\u064a.<\/li>\n<\/ul>\n<ol start=\"4\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u062a\u0648\u064a Chest fly<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6185\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Chest-fly.jpg\" alt=\"Chest fly\" width=\"480\" height=\"360\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Chest-fly.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Chest-fly-300x225.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li>\u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0648\u064a \u0648\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u064a \u064a\u062f\u0643 \u0648\u0627\u0631\u0641\u0639\u0647\u0627 \u0628\u0645\u0633\u062a\u0648\u0649 \u0635\u062f\u0631\u0643.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0643\u0641\u0648\u0641 \u064a\u062f\u064a\u0643 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0628\u0639\u0636\u0647\u0645\u0627\u060c \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0645\u0631\u0646 \u0623\u064a \u0644\u0627 \u062a\u062b\u0628\u062a \u0643\u0648\u0639\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0639\u064a\u0646.<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u062f\u0627\u0626\u0631\u064a\u0629 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0623\u0646\u00a0\u0635\u062f\u0631\u0643 \u064a\u062a\u0623\u062b\u0631 \u0645\u0639\u0643.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u062d\u0631\u0643\u0629 \u064a\u062f\u0643 \u0644\u0646 \u062a\u0643\u0648\u0646 \u0644\u0623\u0639\u0644\u0649 \u0645\u0628\u0627\u0634\u0631\u0629 \u0633\u062a\u0643\u0648\u0646 \u0644\u0644\u062c\u0646\u0628 \u0628\u062d\u0631\u0643\u0629 \u0645\u062b\u0644 \u0646\u0635\u0641 \u062f\u0627\u0626\u0631\u0629.<\/li>\n<\/ul>\n<ol start=\"5\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0627\u0644\u064a Incline chest fly<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6186 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-fly.jpg\" alt=\"Incline chest fly\" width=\"598\" height=\"282\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-fly.jpg 598w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Incline-chest-fly-300x141.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/p>\n<ul>\n<li>\u0627\u062c\u0639\u0644 \u0627\u0644\u0645\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0639\u0627\u0644\u064a.<\/li>\n<li>\u0623\u062f\u064a \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u062a\u0648\u064a.<\/li>\n<\/ul>\n<ol start=\"6\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0627\u0626\u0644 Decline chest fly<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6187\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-fly-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.jpg\" alt=\"Decline chest fly \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\" width=\"480\" height=\"374\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-fly-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631.jpg 622w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Decline-chest-fly-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-300x234.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li>\u0623\u062f\u064a \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0628\u0627\u0644\u0623\u0639\u0644\u0649 \u0644\u0643\u0646 \u0623\u0647\u0645 \u0634\u064a\u0621 \u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u062a\u062d\u062a \u0623\u0648\u0644\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f.<\/li>\n<li>\u062b\u0645 \u062a\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0641\u064a\u00a0 \u064a\u062f\u0643.<\/li>\n<\/ul>\n<h4>\u062b\u0627\u0644\u062b\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/h4>\n<p>\u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0636\u063a\u0637 \u0644\u0643\u0646 \u0628\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0633\u0646\u0631\u0627\u0639\u064a \u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0648\u0639\u062f\u0645 \u0627\u0644\u0633\u0631\u0639\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0644\u0639\u0628 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629\u060c \u0648\u0646\u0624\u062f\u064a 3 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u0629.<\/p>\n<ol>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0639\u0627\u062f\u064a (\u0628\u062f\u0631\u0627\u0639\u064a\u0646 \u0645\u0641\u062a\u0648\u062d\u064a\u0646)<\/strong><\/li>\n<li><strong>30 \u062b\u0627\u0646\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u064a \u064830 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629<\/strong><\/li>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0635\u062f\u0631 \u0645\u0633\u062a\u0648\u064a<\/strong><\/li>\n<li><strong>30 \u062b\u0627\u0646\u064a\u0629 \u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0633\u062a\u0648\u064a \u064830 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629<\/strong><\/li>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0635\u062f\u0631 \u0639\u0627\u0644\u064a<\/strong><\/li>\n<li><strong>30 \u062b\u0627\u0646\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u064a \u064830 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629<\/strong><\/li>\n<li><strong>10 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0639\u0627\u062f\u064a \u0645\u0639 \u062d\u0631\u0643\u0629 \u0628\u0637\u064a\u0626\u0629 \u064860 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629<\/strong><\/li>\n<\/ol>\n<p>\u0631\u0643\u0632\u0646\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u0642\u0637\u060c \u0644\u0643\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0648\u0642\u062a\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0642\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u062a\u062a\u062c\u0646\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u063a\u064a\u0631 \u0645\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0623\u064a\u0636\u0627 \u062a\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0645\u0648\u0645\u0627\u064b.<\/p>\n<pre><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\" alt=\"\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a>\r\n\r\n<\/pre>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0<a href=\"https:\/\/8fit.com\/fitness\/chest-workout-at-home-with-without-equipment\/?fbclid=IwAR16Y624riBn_q7TwGEiUMEY4DC1DSn31uLPwdjOS-9GJjrmWd61W7K3rLM\" target=\"_blank\" rel=\"noopener\">8fit<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u064a\u0628\u062d\u062b \u0639\u0646\u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0648\u064a\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0635\u0641\u062d\u0627\u062a\u060c \u0648\u0641\u064a \u0627\u0644\u0623\u063a\u0644\u0628 \u064a\u062c\u0644\u0633 \u0644\u064a\u0634\u0627\u0647\u062f \u0635\u0648\u0631 \u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u062f\u064a\u0647\u0645\u00a0\u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631 \u0645\u0642\u0633\u0645\u0629 \u0648\u0643\u0628\u064a\u0631\u0629\u060c \u0648\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647 \u0646\u0641\u0633 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u0631\u0627\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u0642\u0639\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0630\u0644\u0643 \u0646\u0631\u064a\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0646\u0641\u0633 \u0627\u0644\u0645\u0631\u0627\u062d\u0644. \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646\u00a0\u062c\u0633\u0645\u0643\u060c \u0648\u0644\u0647\u0627 \u0639\u0627\u0645\u0644 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0630\u0644\u0643 \u0633\u0646\u062a\u062d\u062f\u062b &#8230;<\/p>\n","protected":false},"author":1,"featured_media":536,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[89,114,87,1308,88],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Pushups-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/532"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=532"}],"version-history":[{"count":18,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/532\/revisions"}],"predecessor-version":[{"id":6821,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/532\/revisions\/6821"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/536"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=532"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}