{"id":5580,"date":"2021-10-21T11:46:12","date_gmt":"2021-10-21T09:46:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5580"},"modified":"2023-06-25T21:18:58","modified_gmt":"2023-06-25T19:18:58","slug":"%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a%d8%b3%d8%a8%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a%d8%b3%d8%a8%d8%b3\/","title":{"rendered":"\u062f\u0644\u064a\u0644\u0643 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0643\u0644\u0646\u0627 \u0646\u0631\u064a\u062f \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0623\u0643\u0628\u0631. \u064a\u0638\u0647\u0631 \u0634\u0643\u0644\u0647\u0627 \u0631\u0627\u0626\u0639\u0627 \u0641\u064a \u0642\u0645\u064a\u0635 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data-wplink-edit=\"true\"> \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><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0646 \u0625\u0644\u064a\u0643 \u0627\u0644\u0623\u0645\u0631: \u064a\u0645\u0643\u0646 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0641\u062e\u0629 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0635\u062d\u062a\u0643 \u0628\u0627\u0644\u0641\u0639\u0644. \u0633\u062a\u062c\u062f \u0647\u0646\u0627 \u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a>. \u0648\u0644\u0643\u0646 \u0642\u0628\u0644 \u0623\u0646 \u0646\u0628\u062f\u0623 \u0641\u064a \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u0623\u0646 \u0646\u0641\u0647\u0645 \u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0630\u0644\u0643 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0629 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\u0627\u0644\u0631\u0623\u0633\u064a\u0646. \u064a\u062a\u0645 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0625\u0644\u0649 \u0642\u0633\u0645\u064a\u0646: \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631. \u0643\u0644\u0627 \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u064a\u0646\u0628\u0639\u0627\u0646 \u0645\u0646 \u0644\u0648\u062d \u0627\u0644\u0643\u062a\u0641 \u0648\u064a\u062c\u062a\u0645\u0639\u0627\u0646 \u0645\u0639\u064b\u0627 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0630\u0631\u0627\u0639 \u0644\u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u062d\u0628\u0647\u0627 \u062c\u0645\u064a\u0639\u064b\u0627 \u0648\u0646\u0639\u0631\u0641\u0647\u0627.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0623\u0633 \u0642\u0635\u064a\u0631<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u064a\u0646\u0634\u0623 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0645\u0646 \u0646\u062a\u0648\u0621 \u0639\u0644\u0649 \u0644\u0648\u062d \u0627\u0644\u0643\u062a\u0641 \u064a\u0645\u062a\u062f \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0644\u062f\u0627\u062e\u0644 \u0627\u0644\u0630\u0631\u0627\u0639.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0623\u0633 \u0637\u0648\u064a\u0644<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u064a\u0646\u0634\u0623 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0646 \u062a\u062c\u0648\u064a\u0641 \u0641\u064a \u0644\u0648\u062d \u0627\u0644\u0643\u062a\u0641 \u064a\u0633\u0645\u0649 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\u0623\u0643\u062b\u0631 \u0645\u0646 \u0643\u0627\u0641\u064a\u0629 \u0644\u062c\u0639\u0644 \u062c\u0645\u064a\u0639 \u062c\u0644\u0633\u0627\u062a\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627\u060c \u0648\u0633\u0646\u0639\u0631\u0636 \u0644\u0643 \u0623\u0643\u062b\u0631\u0647\u0627 \u0641\u0639\u0627\u0644\u064a\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-14012 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"364\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">4 \u0642\u0648\u0627\u0639\u062f \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u064a\u0633\u0628\u0633 \u0623\u0643\u0628\u0631<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0639\u062f\u0645 \u0646\u0645\u0648 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%a7%d9%84%d9%84%d9%8a-%d9%85%d8%ad%d8%aa%d8%a7%d8%ac-%d8%aa%d8%b9%d8%b1%d9%81%d9%87-%d8%b9%d9%86-%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d8%a8%d8%a7%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a<\/a> \u0627\u0644\u0643\u0628\u064a\u0631\u0629 (\u0623\u0648 \u0627\u0644\u0633\u0631\u064a\u0639\u0629) \u0643\u0645\u0627 \u064a\u0648\u062f\u0648\u0646\u060c \u0647\u0648 \u0623\u0646\u0647\u0645 \u0641\u0634\u0644\u0648\u0627 \u0641\u064a \u0625\u062f\u0631\u0627\u0643 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u062a\u0646\u0642\u0633\u0645 \u0628\u0627\u0644\u0641\u0639\u0644 \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062c\u0632\u0621 \u0648\u0627\u062d\u062f. \u064a\u0645\u064a\u0644 \u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u062c\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u062f. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0630\u0631\u0639\u064b\u0627 \u0623\u0643\u062b\u0631 \u0633\u0645\u0643\u064b\u0627 \u0648\u0627\u0645\u062a\u0644\u0627\u0621\u064b\u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062c\u0645\u064a\u0639 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/span><\/p>\n<p>\u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u0644\u0645\u0627\u062f\u064a\u0629\u061f \u062d\u0645\u0644 \u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0622\u0646 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644 \u0645\u0646\u0627\u0633\u0628 \u0644\u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u062a\u0636\u062e\u064a\u0645 \u0623\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0639 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062e\u0628\u0631\u0627\u0621 \u0648\u0645\u062f\u0631\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0627\u0644\u0639\u0631\u0628\u064a.<\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u062a\u0628\u0639 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 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\u0633\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u062a\u0645\u0632\u0642 \u0648\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 &#8211; \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 &#8211; \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u0647\u0627.<\/span><\/p>\n<p><strong>2- \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0630\u0643\u0631 \u0623\u0646 \u0643\u0644 \u0633\u062a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0643\u064a\u0641 \u062c\u0633\u0645\u0643 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0648\u0644\u0646 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u0628\u0643\u0644 \u0628\u0633\u0627\u0637\u0629\u060c \u0627\u0644\u062c\u0644\u0648\u0633 \u0647\u0646\u0627\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0644\u0646 \u064a\u0641\u064a\u062f \u0643\u062b\u064a\u0631\u064b\u0627. \u0627\u0644\u062a\u0646\u0648\u0639 \u062d\u0642\u0627 \u0647\u0648 \u0646\u0643\u0647\u0629 \u0627\u0644\u062d\u064a\u0627\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14852\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633.webp\" alt=\"\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>3- \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u062d\u0628\u0633 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\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u0647\u0630\u0627 \u0644\u064a\u0633 \u0628\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u062d\u0642\u064b\u0627 \u062d\u062a\u0649 \u062a\u062a\u0639\u0627\u0641\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0645\u0627\u0645\u064b\u0627. &#8220;\u0627\u0646\u062a\u0638\u0631 \u062b\u0644\u0627\u062b \u0623\u0648 \u0623\u0631\u0628\u0639 \u062f\u0642\u0627\u0626\u0642 \u0648\u0633\u062a\u062a\u0627\u062d \u0644\u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u0631\u0635\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0642\u0648\u062a\u0647\u0627 \u0627\u0644\u0643\u0627\u0645\u0644\u0629&#8221;\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0639\u0627\u0644\u0645 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u062f \u0622\u064a\u0633\u062a\u0648\u0646. &#8220;\u062b\u0645 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u062a\u0643 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0646\u0645\u0648 \u0639\u0636\u0644\u064a \u0623\u0643\u0628\u0631.&#8221;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0633\u0643\u0639 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639 \u062f\u0642\u0627\u0626\u0642 &#8211; \u0641\u0627\u0644\u0648\u0642\u062a \u062c\u0648\u0647\u0631\u064a\u060c \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 &#8211; \u0642\u0645 \u0628\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629. \u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0627\u0644\u0636\u063a\u0637 \u0644\u0623\u0633\u0641\u0644\u060c \u062b\u0645 \u0627\u0639\u0645\u0644 (\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u064a\u062d\u0629) \u062d\u062a\u0649 \u062a\u062a\u0639\u0627\u0641\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633. \u064a\u0648\u0636\u062d \u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0626\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u062c\u0648\u0646\u0627\u062b\u0627\u0646 \u0644\u0648\u064a\u0633: &#8220;\u0633\u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0628\u0627\u062f\u0644\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639&#8221;.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">10 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/h4>\n<h5><span style=\"font-weight: 400;\">1- Standing Dumbbell Curl<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u0628\u062f\u0621 \u0623\u064a \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0628\u0627\u064a \u0628\u062f\u0648\u0646 \u062a\u0636\u0645\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629\u061b \u0625\u0646\u0647 \u0645\u0641\u0636\u0644 \u0644\u062f\u0649 \u0627\u0644\u0645\u0639\u062c\u0628\u064a\u0646 \u0644\u0633\u0628\u0628 \u0645\u0627. \u0644\u0627 \u0634\u064a\u0621 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646\u0647. \u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0625\u062f\u0627\u0631\u0629 \u0623\u0648\u0632\u0627\u0646\u0643 \u0648\u0641\u0642\u064b\u0627 \u0644\u0630\u0644\u0643. \u0625\u0646 \u062a\u0623\u0631\u062c\u062d \u0638\u0647\u0631\u0643 \u0648\u062a\u0642\u0648\u0633\u0647 \u0628\u0634\u062f\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0636\u064a\u0639\u0629 \u0644\u0644\u0648\u0642\u062a \u0648\u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u0635\u0627\u0628\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0628\u0637\u0621\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u060c \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-14853\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1-1024x567.webp\" alt=\"\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633\" width=\"700\" height=\"388\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1-1024x567.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1-300x166.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1-768x425.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1.webp 1109w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0639 \u062a\u0639\u0644\u064a\u0642 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u0627\u0646 \u0645\u0646 \u062c\u0630\u0639\u0643 \u0648\u0623\u0646 \u0631\u0627\u062d\u062a\u064a\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u0648\u0627\u0632\u0641\u0631 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">2- Hammer Curl<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u064a\u0643\u0645\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0641\u064a \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644\u060c \u0648\u062a\u062d\u062f\u064a\u062f\u0627\u064b \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0633\u0643 \u0628\u0647\u0627 \u0627\u0644\u062f\u0645\u0628\u0644. \u064a\u0633\u0627\u0639\u062f \u0642\u0644\u0628 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0647 \u0641\u064a \u0646\u0642\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0639\u0636\u062f\u064a\u0629 &#8211; \u0648\u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u064a\u0628\u062f\u0648\u0627\u0646 \u0623\u0643\u062b\u0631 \u0633\u0645\u0643\u064b\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14854 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1.webp\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-1-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062f\u0639 \u0632\u0648\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u064a\u062a\u062f\u0644\u0649 \u0628\u0637\u0648\u0644 \u0630\u0631\u0627\u0639\u0643 \u0628\u062c\u0648\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643. \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0644\u0641 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 &#8211; \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0636\u063a\u0637 &#8211; \u0642\u0628\u0644 \u0623\u0646 \u062a\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">3- Incline Dumbbell Curl<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u064a\u0624\u062f\u064a \u0636\u0628\u0637 \u0627\u0644\u0645\u0642\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0639\u0636\u062f\u064a\u0629. \u0628\u0639\u0628\u0627\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0623\u0646\u062a \u062a\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0642\u0648\u062a\u0643 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u0645\u0644\u0627\u062d\u0638\u0629: \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062a\u0637\u0644\u0628 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14855\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Incline-Dumbbell-Curl-1.webp\" alt=\"Incline Dumbbell Curl\" width=\"640\" height=\"437\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Incline-Dumbbell-Curl-1.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Incline-Dumbbell-Curl-1-300x205.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u062a\u0645 \u0636\u0628\u0637\u0647 \u0639\u0644\u0649 \u0645\u064a\u0644 45 \u062f\u0631\u062c\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 (\u0628\u0628\u0637\u0621) \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0644\u0643 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u0645\u0627\u0645\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">4- Zottman Curl<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u0644\u0627 \u062a\u0648\u062c\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0643\u0648\u0646 \u0645\u0646\u0647\u0627 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0646 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f \u0625\u0644\u0649 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u064a\u0636\u0631\u0628 zottman curl \u062c\u0645\u064a\u0639 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14856\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/zottam.webp\" alt=\"zottam\" width=\"640\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/zottam.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/zottam-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/zottam-150x150.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u062c\u0627\u0646\u0628\u0643\u060c \u0623\u062f\u0631 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u064a\u0646\u060c \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0644\u0641 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0627\u062a\u062c\u0627\u0647 \u0643\u062a\u0641\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">5- Barbell Bent-Over Row<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0623\u0628\u062d\u0627\u062b\u060c \u0641\u0625\u0646 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u064b\u0627 \u0639\u0646\u062f \u0634\u062f\u0647\u0627. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0635\u0641 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0623\u062f\u0627\u0621\u0647\u0627\u060c \u0641\u0633\u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0623\u062b\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0645\u0627 \u0642\u062f \u062a\u0641\u0639\u0644\u0647 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u064a\u062f\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14857\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062f\u0644\u064a\u0644\u0643-\u0644\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-3.webp\" alt=\"\u062f\u0644\u064a\u0644\u0643 \u0644\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633\" width=\"550\" height=\"275\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062f\u0644\u064a\u0644\u0643-\u0644\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-3.webp 550w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062f\u0644\u064a\u0644\u0643-\u0644\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-3-300x150.webp 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0634\u062f \u0645\u0631\u0641\u0642\u064a\u0643 \u062e\u0644\u0641\u0643 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0645\u0648\u0644\u0629 \u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">6- Chin-up<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u0644\u064a\u0633\u062a \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0633\u0647\u0644 \u0644\u0625\u062a\u0642\u0627\u0646\u0647\u0627 \u0648\u0644\u0643\u0646\u0647\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0641\u0639\u0627\u0644\u064a\u0629. \u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u0633\u064a\u062a\u0644\u0642\u0649 \u0643\u062a\u0641\u064a\u0643 \u0648\u0638\u0647\u0631\u0643\u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u062c\u0627\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-14858\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Chin-up-1024x768.webp\" alt=\"Chin-up\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Chin-up-1024x768.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Chin-up-300x225.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Chin-up-768x576.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Chin-up.webp 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0646\u062d\u0648\u0643 \u0648\u0642\u0628\u0636\u0629 \u0623\u0636\u064a\u0642 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0631\u0623\u0633\u0643 \u0641\u0648\u0642 \u0627\u0644\u0639\u0627\u0631\u0636\u0629. \u062a\u0631\u0627\u062c\u0639 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">7- Regular EZ Bar Curl<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u064a\u0633\u0645\u062d \u0644\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u062a\u062d\u0645\u064a\u0644 \u0648\u0632\u0646 \u0623\u0643\u0628\u0631 \u0645\u0645\u0627 \u0643\u0646\u062a \u0633\u062a\u0641\u0639\u0644\u0647 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u064a\u062f \u0648\u062f\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0633\u0627\u0639\u062f\u064a\u0643.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-14859\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Regular-EZ-Bar-Curl-1-1024x683.webp\" alt=\"Regular EZ Bar Curl\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Regular-EZ-Bar-Curl-1-1024x683.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Regular-EZ-Bar-Curl-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Regular-EZ-Bar-Curl-1-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Regular-EZ-Bar-Curl-1.webp 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0623\u0645\u0627\u0645 \u0641\u062e\u0630\u064a\u0643 \u0628\u0642\u0628\u0636\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642\u060c \u0642\u0645 \u0628\u0644\u0641 \u0627\u0644\u0628\u0627\u0631 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u062b\u0645 \u0627\u062e\u0641\u0636\u0647\u0627 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">8- Underhand Seated Row<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u0641\u060c \u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u062e\u0637 \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u0644\u0644\u0633\u062d\u0628\u060c \u0644\u0630\u0627 \u0641\u0647\u064a \u062a\u0639\u0645\u0644 \u0628\u062c\u0647\u062f \u0625\u0636\u0627\u0641\u064a \u0623\u062b\u0646\u0627\u0621 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631. \u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0631\u0627\u0642\u0628 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0648\u0638\u0647\u0631\u0643 \u064a\u0646\u0645\u0648.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14860\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Underhand-Seated-Row-1.webp\" alt=\"Underhand Seated Row\" width=\"480\" height=\"268\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Underhand-Seated-Row-1.webp 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Underhand-Seated-Row-1-300x168.webp 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0633\u0641\u0644\u064a\u0629 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062d\u0646 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643\u060c \u062b\u0645 \u0627\u0633\u062a\u062e\u062f\u0645 \u0638\u0647\u0631\u0643 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0646\u062d\u0648 \u0632\u0631 \u0628\u0637\u0646\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0639\u062f \u0627\u0644\u0628\u0627\u0631 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">9-\u00a0 Reverse Curl Straight Bar<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0625\u0647\u0645\u0627\u0644\u0647 \u0644\u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0639\u0636\u062f\u064a\u0629\u060c \u0648\u0647\u064a \u0639\u0636\u0644\u0629 \u063a\u064a\u0631 \u0645\u0631\u0626\u064a\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u0643 &#8211; \u0648\u0644\u0643\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646. \u0642\u0645 \u0628\u062a\u062f\u0631\u064a\u0628\u0647 \u062c\u064a\u062f\u064b\u0627 \u0648\u064a\u062f\u0641\u0639 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0639\u0636\u062f\u064a\u0629 \u0630\u0631\u0648\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0648\u0623\u0630\u0631\u0639\u064b\u0627 \u0623\u0643\u0628\u0631.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14861\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Reverse-Curl-Straight-Bar-2.webp\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633\" width=\"785\" height=\"444\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Reverse-Curl-Straight-Bar-2.webp 785w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Reverse-Curl-Straight-Bar-2-300x170.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Reverse-Curl-Straight-Bar-2-768x434.webp 768w\" sizes=\"(max-width: 785px) 100vw, 785px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u064a\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0623\u0639\u0644\u0649\u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0639\u062f\u064a\u0643 \u0641\u0642\u0637\u060c \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u062a\u0645\u0627\u0634\u064a\u0627\u064b \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0639\u062f\u0647 \u0644\u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621 \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">10- Concentration Curl<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0628: \u064a\u0639\u0632\u0644 \u0627\u0644\u062a\u0641\u0627\u0641 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u064a\u0636\u0631\u0628 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0639\u0644\u0649 \u0623\u062f\u0627\u0621.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14862\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-\u0628\u0627\u0644\u062f\u0645\u0628\u0644.webp\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" width=\"800\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-\u0628\u0627\u0644\u062f\u0645\u0628\u0644.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-300x188.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-768x480.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0648\u0623\u0631\u062d \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u064a\u062a\u062f\u0644\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0644\u0641 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u062b\u0645 \u0627\u062e\u0641\u0636\u0647. \u0643\u0631\u0631 \u0645\u0639 \u0630\u0631\u0627\u0639 \u0623\u062e\u0631\u0649.<\/span><\/li>\n<\/ul>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a758801\/best-bicep-exercises-for-building-muscle\/\" target=\"_blank\" rel=\"noopener\">Menshealth<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0643\u0644\u0646\u0627 \u0646\u0631\u064a\u062f \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0623\u0643\u0628\u0631. 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":14864,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1185,1186,47,1184],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062f\u0644\u064a\u0644\u0643-\u0627\u0644\u0643\u0627\u0645\u0644-\u0644\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0629-\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633-2-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5580"}],"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=5580"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5580\/revisions"}],"predecessor-version":[{"id":14863,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5580\/revisions\/14863"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14864"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}