{"id":540,"date":"2019-07-03T09:00:01","date_gmt":"2019-07-03T07:00:01","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=540"},"modified":"2021-12-07T16:38:54","modified_gmt":"2021-12-07T14:38:54","slug":"%d8%a5%d8%b2%d8%a7%d9%8a-%d8%aa%d9%84%d8%b9%d8%a8-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%8a%d8%b3%d8%a7%d8%b9%d8%af%d9%83-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d8%b2%d8%a7%d9%8a-%d8%aa%d9%84%d8%b9%d8%a8-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%8a%d8%b3%d8%a7%d8%b9%d8%af%d9%83-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a 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\u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f \u0633\u0646\u062a\u062d\u062f\u062b \u0639\u0646\u00a0\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062c\u0646\u0628\u0647\u0627 \u0644\u062a\u0633\u062a\u0637\u064a\u0639 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0646\u0634\u060c \u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u062a\u0635\u0644 \u0644\u0644\u062a\u0636\u062e\u064a\u0645. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a7%d8%aa-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%ac%d9%87%d8%b2%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629<\/a> \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645.<\/p>\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 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u062a\u0634-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0631\u0648\u062a\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u064a\u0636\u064a\u0639 \u0648\u0642\u062a\u0643\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u062d\u064a\u0641\u0627. \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0648\u0627\u062d\u062f\u060c 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\u0648\u0627\u062d\u062f.<\/p>\n<ul>\n<li>\n<h3>\u0627\u0644\u0623\u0643\u0644 \u0628\u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629:<\/h3>\n<\/li>\n<\/ul>\n<p>\u0645\u0633\u062a\u062d\u064a\u0644 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0635\u062f\u0631 \u0643\u0628\u064a\u0631\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 120 \u0628\u0627\u0648\u0646\u062f \u0645\u062b\u0644\u0627 (\u0627\u0644\u0628\u0627\u0648\u0646\u062f 0.45 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645). \u0623\u0646 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0644\u0646 \u064a\u0643\u0628\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u0625\u0644\u0627 \u0625\u0630\u0627 \u0632\u0648\u0651\u062f\u062a \u0643\u0645\u064a\u0629 \u0623\u0643\u0644\u0643.<\/p>\n<ul>\n<li>\n<h3>\u0639\u0632\u0644 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631:<\/h3>\n<p>\u0628\u0627\u0644\u0631\u063a\u0645 \u0623\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0645\u0641\u0635\u0644\u064a\u0646 \u0644\u0643\u0646\u0647\u0627 \u0639\u0636\u0644\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0646\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0627\u0647\u0627\u00a0 \u0623\u0646\u0647\u0627 \u0639\u0636\u0644\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0644\u0627 \u064a\u062c\u0628\u00a0\u0623\u0646 \u062a\u0639\u0632\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0623\u0648 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0635\u062f\u0631\u060c \u0645\u0645\u0643\u0646 \u062a\u0634\u062f \u0639\u0644\u0649 \u062c\u0632\u0621 \u0645\u0646\u0647\u0645 \u0644\u0643\u0646 \u0644\u0627 \u062a\u0639\u0632\u0644\u0647.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3264 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/h4>\n<h4>\u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0629 \u0634\u064a\u0633\u062a \u0623\u0643\u0628\u0631\u061f<\/h4>\n<p>\u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0643 \u062a\u0636\u062e\u0645 \u062d\u062c\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0634\u064a\u0633\u062a \u0623\u0646 \u062a\u0623\u0643\u0644 \u0623\u0643\u062b\u0631 \u0648\u062a\u0643\u0648\u0646 \u0623\u0642\u0648\u0649. \u064a\u062c\u0628 \u0623\u0646\u00a0\u062a\u0628\u0646\u064a \u0623\u0633\u0627\u0633 \u0642\u0648\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0628\u062f\u0623 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644.<\/p>\n<ol>\n<li>\u0643\u0644 \u0623\u0643\u062b\u0631: \u062d\u062c\u0645 \u0627\u0644\u0634\u064a\u0633\u062a \u0644\u0646 \u064a\u0632\u064a\u062f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646.\u00a0\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0632\u064a\u062f \u0648\u0632\u0646\u0643 \u0628\u0635\u062d\u0629.<\/li>\n<li>\u0627\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u0629: \u062a\u062f\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u0629 \u0645\u0646 \u063a\u064a\u0631 \u0648\u0632\u0646\u060c \u0645\u062b\u0644\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 Squat, Deadlift, Bench Press and Overhead Press \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649\u060c \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/li>\n<li>\u0627\u0631\u062a\u0627\u062d: \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0643\u0628\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u062a\u0627\u062d. \u0645\u0631\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0623\u0642\u0635\u0649 \u0639\u062f\u062f \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li>\u0627\u062a\u0645\u0631\u0646 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d: \u0627\u0644\u0640 Bench press \u0644\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0642\u0648\u0645 \u0628\u0647 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d: \u0627\u0644\u0645\u0633 \u0627\u0644\u062a\u064a\u0634\u0631\u062a \u0641\u064a \u0637\u0631\u064a\u0642\u0643 \u0644\u0644\u0646\u0632\u0648\u0644 \u0648\u0636\u0645 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0644\u0623\u0639\u0644\u0649\u060c \u0648\u062e\u0641\u0641 \u0627\u0644\u0648\u0632\u0646 \u0625\u0630\u0627 \u0627\u062d\u062a\u062c\u062a \u0644\u062a\u062e\u0641\u064a\u0641\u0647.<\/li>\n<li>\u0636\u0639 \u0623\u0647\u062f\u0627\u0641\u0627 \u0648\u0627\u0642\u0639\u064a\u0629: \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u062f\u064a 2 \u0628\u0627\u0648\u0646\u062f (1 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u0627) \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0634\u0647\u0631 \u0643\u062d\u062f \u0623\u0642\u0635\u0649.<\/li>\n<li>\u0627\u0628\u0642\u064e \u0635\u0628\u0648\u0631\u0627:\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0627\u0632\u0644\u062a \u0645\u0631\u0627\u0647\u0642\u0627 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0645\u0627\u0632\u0627\u0644 \u064a\u0646\u0645\u0648. \u0644\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0645\u0648 \u0634\u062e\u0635 \u0639\u0646\u062f\u0647 30 \u0633\u0646\u0629\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0633\u0646\u0643 15 \u0633\u0646\u0629 \u0645\u062b\u0644\u0627. \u0627\u0628\u0646\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0648\u062a\u062d\u0644\u064e \u0628\u0627\u0644\u0635\u0628\u0631. \u0627\u0644\u0628\u0646\u0634 \u0633\u064a\u062a\u063a\u064a\u0631 \u0643\u0644\u0645\u0627 \u0633\u062a\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0633\u0646.<\/li>\n<\/ol>\n<h4><img loading=\"lazy\" class=\"aligncenter wp-image-4147 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634\" width=\"1000\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-300x180.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-768x461.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/h4>\n<h4>\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0629<\/h4>\n<p>\u0644\u0627 \u062a\u0642\u0639 \u0641\u064a \u0623\u062e\u0637\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0646\u0642\u0643 \u0623\u0648 \u0643\u0648\u0639\u0643\u060c \u0644\u0623\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u062e\u0637\u0631\u060c \u0648\u0645\u0645\u0643\u0646 \u064a\u062a\u0633\u0628\u0628\u0648\u0627 \u0641\u064a \u0645\u0634\u0627\u0643\u0644 \u0644\u0643\u062a\u0641\u0643.<\/p>\n<h5>Bench press<\/h5>\n<p>\u0627\u0646\u0633\u0649 \u0623\u0646 \u062a\u0636\u062e\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0646\u0634 \u0625\u0630\u0627 \u0643\u0646\u062a \u0639\u0627\u0644\u0623\u0642\u0644 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u062a\u0645\u0631\u0646 5 * 5 \u0628\u0648\u0632\u0646 \u0639\u0627\u0644\u0623\u0642\u0644 (80 \u0643\u064a\u0644\u0648 \u062a\u0642\u0631\u064a\u0628\u0627) \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0648\u0632\u0646\u0643.<\/p>\n<h5>Weighted Dips<\/h5>\n<p>\u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0627\u0639\u062a \u0623\u0643\u062a\u0627\u0641\u0643 \u0623\u0646 \u062a\u0631\u0641\u0639 \u0628\u064a\u0646 2 bars \u00a0\u0645\u062a\u0648\u0627\u0632\u064a\u064a\u0646 \u0648\u0627\u0646\u062a \u062a\u0631\u062a\u062f\u064a \u062d\u0632\u0627\u0645 \u0628\u0648\u0632\u0646\u060c \u0647\u0630\u0627 \u0633\u064a\u0636\u062e\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0646\u0634.<\/p>\n<h5>Dumbell press<\/h5>\n<p>\u0632\u0648\u0651\u062f \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0640chest \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0627\u0633\u062a\u0631\u062a\u0634 \u0627\u0644\u0628\u064a\u0643\u0633 \u0648\u0627\u0646\u062a \u062a\u0646\u062e\u0641\u0636. \u0644\u0643\u0646 \u0644\u0646 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0641\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0641\u064a \u0627\u0644\u0640 barbell.<\/p>\n<p>\u0628\u0639\u062f \u0645\u0627 \u0639\u0631\u0641\u062a \u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0646\u0632\u0651\u0644 \u0623\u0628\u0644\u0643\u064a\u0634\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\u00a0\u0648\u0627\u0628\u062f\u0623 \u0644\u0639\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u0635\u0635\u0629 \u0644\u0643 \u062a\u0648\u0635\u0644\u0643 \u0644\u0647\u062f\u0641\u0643 \u0633\u0648\u0627\u0621 \u062a\u0636\u062e\u064a\u0645 \u0623\u0648 \u062a\u0646\u0634\u064a\u0641 \u0623\u0648 \u062e\u0633\u0627\u0631\u0629 \u0648\u0632\u0646\u060c \u0648\u0645\u0639\u0627\u0647\u0627 \u0628\u0631\u0627\u0645\u062c \u062a\u063a\u0630\u064a\u0629 \u0648\u062e\u0637\u0629 \u0645\u0643\u0645\u0644\u0627\u062a \u0634\u0627\u0645\u0644\u0629\u060c \u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3266 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<pre><\/pre>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/stronglifts.com\/#gref\" target=\"_blank\" rel=\"noopener\">Stronglifts<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u062c\u064a\u0645 \u0643\u0628\u064a\u0631\u060c \u0623\u0643\u064a\u062f \u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u064a\u0648\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0647\u0648 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0642\u0648\u0645\u064a \u0644\u0644\u0639\u0628 \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 ! \u0643\u0644 \u0627\u0644\u0646\u0627\u0633 \u062a\u0642\u0631\u064a\u0628\u0627 \u064a\u062a\u0645\u0631\u0646\u0648\u0646 \u0628\u0646\u0634 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u063a\u0627\u0644\u0628\u0627 \u064a\u0648\u0645 \u0627\u0644\u062b\u0644\u0627\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634! \u0644\u0643\u0646 \u0643\u064a\u0641 \u062a\u062a\u062f\u0631\u0628 \u0628\u0643\u0641\u0627\u0621\u0629 \u0644\u062a\u062d\u0642\u0642 \u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f \u0633\u0646\u062a\u062d\u062f\u062b \u0639\u0646\u00a0\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062c\u0646\u0628\u0647\u0627 \u0644\u062a\u0633\u062a\u0637\u064a\u0639 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0646\u0634\u060c \u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u062a\u0635\u0644 \u0644\u0644\u062a\u0636\u062e\u064a\u0645. &#8230;<\/p>\n","protected":false},"author":1,"featured_media":542,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[158,89,88,6],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/incline-bench-press-1-1199x799-1024x682.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/540"}],"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=540"}],"version-history":[{"count":19,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/540\/revisions"}],"predecessor-version":[{"id":6380,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/540\/revisions\/6380"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/542"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}