{"id":789,"date":"2019-07-09T15:30:35","date_gmt":"2019-07-09T13:30:35","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=789"},"modified":"2022-01-30T17:18:38","modified_gmt":"2022-01-30T15:18:38","slug":"%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","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-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0634\u0643\u0644 \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0641\u0648\u0631\u0645\u0629 \u062c\u064a\u062f\u0629\u060c \u0644\u0630\u0644\u0643 \u062a\u062d\u062a\u0627\u062c \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0645\u064a\u0632 \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u062d. \u0627\u0644\u0643\u0648\u062a\u0634 \u062c\u0647\u0632 \u0644\u0643 \u0627\u0644\u064a\u0648\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0642\u0648\u064a\u0629\u00a0\u062c\u062f\u0627\u064b. \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0623\u062f\u0627\u0621\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>.<\/span><\/p>\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0643\u0644 \u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u0632\u064a\u062f \u0642\u0648\u0629 \u0648\u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0631\u0643\u064a\u0632\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0623\u0645\u0627\u0646 \u0648\u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u062a\u062e\u062a\u0627\u0631 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629\u060c \u062b\u0645 \u062a\u0628\u062f\u0623 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646.\u00a0<\/strong><\/p>\n<p><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%af%d8%af_%d8%aa%d9%83%d8%b1%d8%a7%d8%b1%d8%aa_%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0643\u0645 \u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/a><\/p>\n<ul>\n<li><strong>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0642\u0648\u0629 \u0639\u0636\u0644\u064a\u0629: \u0627\u0644\u0639\u0628 \u0645\u0646 1-6 \u0639\u062f\u0627\u062a \u0641\u064a 3-5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0631\u0627\u062d\u0629 2-5 \u062f\u0642\u0627\u0626\u0642 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.\u00a0<\/strong><\/li>\n<li><strong>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u062a\u0636\u062e\u064a\u0645: \u0627\u0644\u0639\u0628 \u0639\u062f\u0627\u062a \u0645\u0646 7-12 \u0641\u064a 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0627\u062b\u0646\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.\u00a0<\/strong><\/li>\n<li><strong>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626: \u0627\u0644\u0639\u0628 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a 8 \u0639\u062f\u0627\u062a \u0648\u0631\u0627\u062d\u0629 90 \u062b\u0627\u0646\u064a\u0629 \u0644\u062a\u062d\u0641\u0632 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/strong><\/li>\n<\/ul>\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<h2>10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<h3>1. \u0627\u0644\u0636\u063a\u0637 (Pushup)<\/h3>\n<p><span style=\"font-weight: 400;\">\u0623\u0648\u0644 \u0648\u0623\u0633\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0647\u0648 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a%d8%ad-100-%d8%aa%d9%88%d8%b6%d9%8a%d8%ad-%d8%a7%d9%84%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6806 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0645\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0645\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0645\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><b>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u00a0\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641\u0643 \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0648\u0627\u062c\u0639\u0644 \u064a\u062f\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0648\u064a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0646\u0632\u0648\u0644 \u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u0632\u0644 \u0644\u0623\u0642\u0635\u0649 \u062d\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0642\u0631\u064a\u0628 \u062c\u062f\u0627\u064b \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u064a\u0644\u0645\u0633\u0627 \u0627\u0644\u0623\u0631\u0636 \u0648\u0644\u0627 \u062a\u0631\u0641\u0639 \u0627\u0644\u0645\u0642\u0639\u062f\u0629 \u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u0646\u064a \u0628\u064a\u062a \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u0623\u0633\u0627\u0633\u064a\u0627\u062a! \u0648\u0647\u0630\u0647 \u0627\u0644\u0644\u0639\u0628\u0629 \u0647\u064a \u0623\u0633\u0627\u0633 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0623\u064a\u0636\u0627 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u062c\u0633\u0645.\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/b><\/p>\n<p><span style=\"font-weight: 400;\"> \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u060c \u0636\u064a\u0642 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f \u0623\u0648 \u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0639\u0627\u0644\u064a\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628 \u0627\u0628\u062f\u0623 \u0648\u0627\u0646\u062a \u0645\u062a\u0643\u0626 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643\u00a0<\/span>\u0623\u0648 \u0645\u0645\u0643\u0646 \u062a\u0628\u062f\u0623 \u0628\u0623\u0646 \u062a\u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0639\u0627\u0644\u064a \u0648\u062a\u062a\u0645\u0631\u0646 \u0639\u0644\u064a\u0647 \u0628\u062f\u0648\u0646 \u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<h3>2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 (\u0628\u0646\u0634 \u0628\u0631\u0633) Barbell bench press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6807 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0628\u0631\u0633-\u0628\u0627\u0644\u0628\u0627\u0631-2.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0628\u0631\u0633 \u0628\u0627\u0644\u0628\u0627\u0631 2\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0628\u0631\u0633-\u0628\u0627\u0644\u0628\u0627\u0631-2.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0628\u0631\u0633-\u0628\u0627\u0644\u0628\u0627\u0631-2-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><b>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/b><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u062c\u0647\u0632 \u0627\u0644\u0628\u0627\u0631 \u0628\u0648\u0632\u0646 \u064a\u0643\u0648\u0646 \u062e\u0641\u064a\u0641 \u0623\u0648 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646 \u0648\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0648\u0631\u062c\u0644\u0643 \u0645\u0641\u062a\u0648\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0645\u062b\u0628\u062a \u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0623\u0648\u0633\u0639 \u0628\u0633\u064a\u0637\u0627 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641. \u0648\u0646\u0632\u0644 \u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u062c\u0639\u0644 \u064a\u062f\u0643 \u0641\u064a \u0627\u0644\u0646\u0632\u0648\u0644 \u0641\u0648\u0642 \u0627\u0644\u0643\u0648\u0639 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u062e\u0630 \u0646\u0641\u0633 \u0648\u0627\u0646\u062a \u062a\u0646\u0632\u0644 \u0627\u0644\u0628\u0627\u0631 \u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0646\u062a \u0628\u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0623\u062e\u0631\u062c \u0632\u0641\u064a\u0631 \u0648\u0627\u0646\u062a \u062a\u0631\u062a\u0641\u0639 \u0628\u0627\u0644\u0628\u0627\u0631.<\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0628\u0631\u0633\u061f <\/b><\/p>\n<p><b><\/b><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0623\u062a\u0642\u0646\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u062c\u064a\u062f\u0627 \u0633\u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0639\u0644\u064a\u0643\u060c \u0648\u0633\u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0633\u062a\u0639\u062f\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0634\u063a\u0644 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u060c \u0648\u0627\u0644\u0631\u062c\u0644 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u062a\u062b\u0628\u062a\u0629 \u062c\u064a\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0644\u0630\u0644\u0643 \u0646\u0642\u0648\u0644 \u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0643\u0644 \u0627\u0644\u062c\u0633\u0645.\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u062d\u0627\u0648\u0644 \u062a\u0647\u062f\u0626 \u0633\u0631\u0639\u062a\u0643 \u0648\u0627\u0646\u062a \u062a\u0646\u0632\u0644 \u064a\u0639\u0646\u064a \u0627\u062c\u0639\u0644 \u0627\u0644\u0646\u0632\u0648\u0644 \u064a\u0623\u062e\u0630 3 \u062b\u0648\u0627\u0646\u064a \u0641\u064a \u0643\u0644 \u0639\u062f\u0629\u060c \u0648\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628 \u0639\u0644\u064a\u0643\u00a0\u062e\u0641\u0641 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<h3>3. \u062a\u0645\u0631\u064a\u0646 \u0642\u0630\u0641 \u0627\u0644\u0643\u0631\u0629 Medicine ball chest throw<\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <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 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a<\/a> \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u062a\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0623\u0648 \u0641\u064a \u0627\u0644\u062c\u064a\u0645.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6808 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0643\u0631\u0629-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0643\u0631\u0629-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0643\u0631\u0629-\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><b>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/b><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u062a\u0643\u0648\u0646 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0645\u0627\u0626\u0644 \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643 \u0627\u0644\u0643\u0631\u0629 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u0627\u062c\u0639\u0644\u0647\u0627 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062c\u0645\u0639 \u0623\u0642\u0635\u0649 \u0642\u0648\u0629 \u0639\u0646\u062f\u0643 \u0648\u0627\u0642\u0630\u0641 \u0627\u0644\u0643\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0627\u0642\u0630\u0641\u0647\u0627 \u0644\u0634\u062e\u0635 \u0623\u0645\u0627\u0645\u0643 \u0648\u0647\u0648 \u064a\u0631\u062c\u0639\u0647\u0627\u0644\u0643 \u0648\u062a\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.<\/span><\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0642\u0630\u0641 \u0627\u0644\u0643\u0631\u0629\u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u0629 \u062b\u0642\u064a\u0644\u0629 \u0642\u0644\u064a\u0644\u0627 \u062a\u0634\u063a\u0644 \u0645\u0639\u0643 \u0648\u0638\u0627\u0626\u0641 \u0643\u062b\u064a\u0631 \u0648\u062a\u0642\u0648\u064a \u0642\u0648\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u062a\u062d\u0631\u0642 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u062a\u0645\u0627\u0645\u0627\u064b \u0648\u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/b><\/p>\n<p><span style=\"font-weight: 400;\"> \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0633\u0647\u0644\u0629 \u062c\u062f\u0627\u064b\u060c \u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0645\u064a \u0627\u0644\u0643\u0631\u0629 \u0644\u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0627\u0645\u0633\u0643\u0647\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0632\u0644 \u0648\u0643\u0631\u0631 \u0628\u0633\u0631\u0639\u0629 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0623\u0646\u0647\u0627 \u0635\u0639\u0628\u0629 \u0642\u0641 \u0648\u062c\u0631\u0628\u0647\u0627 \u0623\u0645\u0627\u0645 \u0627\u0644\u062d\u0627\u0626\u0637.\u00a0<\/span><\/p>\n<h3>4. \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u00a0 Flat dumbbell bench press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6809 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 4\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><b>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/b><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u0643 \u0648\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0639\u0644\u0649 \u064a\u062f\u0643 \u0645\u0645\u0643\u0646 \u062a\u0633\u0646\u062f\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u062a\u0633\u062a\u062e\u062f\u0645 \u0631\u062c\u0644\u0643 \u0641\u064a \u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0639\u062f \u0628\u0647.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0646\u062a \u062a\u062d\u0645\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0635\u0627\u0646\u0639 \u0632\u0627\u0648\u064a\u0629 90 \u0648\u0643\u0641\u0629 \u064a\u062f\u0643 \u0645\u0648\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0639\u0635\u0631 \u0627\u0644\u0628\u0646\u0634 \u0644\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0644 \u0630\u0631\u0627\u0639\u0643 \u0644\u0623\u0639\u0644\u0649 \u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0646\u0634 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0646\u0645\u0648 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0639\u0628\u0629 \u0627\u0644\u0628\u0646\u0634 \u0645\u0633\u062a\u0648\u064a \u0645\u0647\u0645\u0629 \u062c\u062f\u0627\u064b \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u0648\u0636\u062e \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0644\u0623\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u064a\u062f\u0639\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0644\u062f\u064a\u0643 \u0648\u0623\u064a\u0636\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0644\u0644\u0623\u0644\u0645 \u0648\u0627\u0646\u062a \u062a\u062a\u0645\u0631\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644..\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u060c \u0648\u0642\u0651\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0648\u0627\u0646\u062a \u0628\u0627\u0644\u0623\u0633\u0641\u0644 \u0644\u062a\u0632\u064a\u062f \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0639\u0628\u0627 \u062e\u0641\u0641 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u062c\u0639\u0644 \u0627\u0644\u0642\u0628\u0636\u0629 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0628\u0639\u0636\u0647\u0627\u0644\u062a\u0634\u063a\u0644 \u0627\u0644\u0644\u0627\u062a\u0633 \u0645\u0639\u0643.\u00a0<\/span><\/p>\n<h3>5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 Decline dumbbell fly<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6810 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-5.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 5\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-5.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-5-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u0626\u0644 \u0648\u0636\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062c\u0627\u0646\u0628 \u062f\u0645\u0627\u063a\u0643 \u0639\u0646\u062f \u0622\u062e\u0631 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0641\u0631\u062f \u0638\u0647\u0631\u0643 \u0648\u062e\u0630 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0637\u0628\u0639\u0627\u064b \u0627\u0644\u0648\u0632\u0646 \u064a\u0643\u0648\u0646 \u062e\u0641\u064a\u0641 \u0644\u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u062b\u0642\u064a\u0644\u0629\u060c \u0648\u0633\u062a\u0628\u062f\u0623 \u0623\u0648\u0644\u0627 \u0628\u0623\u0646 \u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0623\u0639\u0644\u0649 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0645\u0633\u0627\u0648\u064a \u0644\u0628\u0639\u0636\u0647 \u0648\u0643\u0641\u0629 \u064a\u062f\u0643 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0644\u0643\u0641\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629\u060c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0635\u0639\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0644\u0639\u0628\u0647\u0627.<\/span><\/li>\n<li>\u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u062b\u0646\u064a\u0629 \u0628\u0633\u064a\u0637\u0629\u060c \u0627\u0644\u0646\u0632\u0648\u0644 \u0647\u0646\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u0623\u0633\u0641\u0644 \u0627\u0646\u062a \u062a\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u064a\u0639\u0646\u064a \u0643\u0623\u0646\u0643 \u062a\u0641\u062a\u062d \u062d\u0636\u0646.<\/li>\n<\/ol>\n<p><strong>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u061f<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0629 \u0645\u0646\u062d\u0648\u062a\u0629 \u0648\u0645\u0642\u0633\u0645\u0629\u060c \u0648\u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u062f\u0647\u0627 \u0648\u062a\u0645\u0637\u0647\u0627 \u0648\u062a\u062c\u0628\u0631\u0647\u0627 \u0623\u0646 \u062a\u062a\u0645\u062f\u062f \u0648\u062a\u0643\u0628\u0631\u060c \u0648\u0647\u0630\u0627 \u064a\u062d\u0641\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0636\u062e \u0627\u0644\u062f\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u063a\u064a\u0631 \u062f\u0631\u062c\u0629 \u0645\u064a\u0644 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0639\u0628\u0627 \u0627\u0644\u0639\u0628\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0628\u0644.\u00a0<\/span><\/p>\n<h4>\u0625\u0644\u064a\u0643 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u062e\u0631\u0649<\/h4>\n<h3>6. \u062a\u0645\u0631\u064a\u0646 \u062f\u0641\u0639 \u0628\u0646\u0634 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 Cable chest press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6811 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u0643\u0627\u0628\u0644-6.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 6\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u0643\u0627\u0628\u0644-6.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u0643\u0627\u0628\u0644-6-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><b><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0638\u0647\u0631\u0643 \u064a\u0643\u0648\u0646 \u0645\u0648\u0627\u062c\u0647 \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u062a\u0645\u0633\u0643 \u0627\u0644\u0643\u0627\u0628\u0644 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u064a\u0643\u0648\u0646 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631.<br \/>\n<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0633\u062d\u0628 \u0627\u0644\u0643\u0627\u0628\u0644\u064a\u0646 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0635\u062f\u0631 \u062b\u0645 \u0642\u0641 \u0631\u062c\u0644 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0631\u062c\u0644 \u062b\u0627\u0628\u062a\u0629 \u0644\u0644\u062e\u0644\u0641 \u0648\u062a\u0623\u062e\u0630 \u0648\u0636\u0639 \u0643\u0623\u0646\u0643 \u062a\u0633\u062a\u0639\u062f \u0644\u0644\u062c\u0631\u064a \u0644\u0643\u0646 \u0647\u0630\u0627\u00a0\u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u062a\u0643\u0648\u0646 \u062b\u0627\u0628\u062a \u0648\u0645\u062f\u0639\u0645 \u062c\u064a\u062f\u0627.\u00a0<\/span><\/li>\n<li>\u0623\u0647\u0645 \u0634\u064a\u0621 \u0623\u0646 \u062a\u0645\u0633\u0643 \u0627\u0644\u0643\u0627\u0628\u0644\u064a\u0646 \u062c\u064a\u062f\u0627 \u0642\u0628\u0644 \u0645\u0627 \u062a\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u062a\u0639\u0637\u064a\u0647 \u0638\u0647\u0631\u0643 \u0648\u062a\u0623\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0644\u0639\u0628.<\/li>\n<li>\u0627\u0646\u062a\u0628\u0647 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u062b\u0642\u064a\u0644\u0627 \u0645\u0645\u0643\u0646 \u064a\u0633\u0628\u0628 \u0644\u0643 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0628 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641.<\/li>\n<li>\u0628\u0639\u062f \u0645\u0627 \u0636\u0628\u0637\u0646\u0627 \u0645\u0633\u0643\u0629 \u0627\u0644\u0643\u0627\u0628\u0644 \u0648\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0643\u064a\u0641 \u0633\u062a\u0628\u062f\u0623\u061f \u0623\u0648\u0644 \u0634\u064a\u0621 \u0627\u062c\u0639\u0644 \u0643\u0641\u062a\u064a \u064a\u062f\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0643\u0627\u0628\u0644\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u062a\u0645\u0627\u0645\u0627\u064b \u0648\u0627\u0631\u062c\u0639 \u062b\u0627\u0646\u064a\u0629 \u0643\u0623\u0646\u0643 \u062a\u062b\u0646\u064a \u0630\u0631\u0627\u0639\u0643 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0623\u0646\u0647\u064a\u062a \u0639\u062f\u0629.<\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u062f\u0641\u0639 \u0628\u0646\u0634 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0645\u0647\u0645\u0629 \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0628\u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0648\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u0632\u064a\u062f \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u062d\u0627\u0648\u0644 \u062c\u0639\u0644 \u0643\u0641\u0629 \u064a\u062f\u0643 \u062a\u0644\u0645\u0633 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u064a\u0643\u0648\u0646 \u0643\u062a\u0641\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628\u0627 \u0639\u0644\u064a\u0643 \u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628\u0647\u0627 \u0628\u062d\u0628\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u062e\u0641\u064a\u0641 \u0648\u062a\u062b\u0628\u062a\u0647 \u0641\u064a \u0623\u064a \u0634\u064a\u0621 \u0622\u0645\u0646\u0629 \u0648\u062a\u0624\u062f\u064a \u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629.\u00a0<\/span><\/p>\n<h3>7. \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u00a0 Incline dumbbell bench press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6812 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-7.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 7\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-7.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-7-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><b><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/b><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0648\u0645\u0639\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0645\u062b\u0644\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0642\u0644\u064a\u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0631\u064a\u062d\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u062a\u0633\u062a\u062e\u062f\u0645 \u0631\u062c\u0644\u0643 \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0639\u062f<\/span><span style=\"font-weight: 400;\"> \u0628\u0627\u0644\u0648\u0632\u0646.\u00a0<\/span><\/li>\n<li>\u0633\u062a\u0628\u062f\u0623 \u0628\u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u062d\u062a\u0649 \u062a\u062a\u0642\u0627\u0628\u0644 \u0643\u0641\u062a\u064a \u064a\u062f\u064a\u0643 \u062b\u0645 \u0643\u0631\u0631.<\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u0645\u0627 \u062a\u0644\u0639\u0628 \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u062a\u0643\u0648\u0646 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0628\u0639\u0636 \u0647\u0630\u0627 \u064a\u0632\u064a\u062f \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0634\u063a\u064a\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u062d\u062f\u0627\u062a \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0642\u0644\u0644 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0632\u0648\u062f \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0639\u0628\u0627 \u0639\u0644\u064a\u0643 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644.<\/span><\/p>\n<h3>8. \u062f\u0645\u0628\u0644 \u0628\u0631\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 Dumbbell floor press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6813 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-\u0639\u0644\u0649-\u0627\u0644\u0627\u0631\u0636.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0627\u0644\u0627\u0631\u0636\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-\u0639\u0644\u0649-\u0627\u0644\u0627\u0631\u0636.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-\u0639\u0644\u0649-\u0627\u0644\u0627\u0631\u0636-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><b><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/b><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0642\u0628\u0636\u0629 \u0639\u0627\u062f\u064a\u0629 \u0648\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0639\u0644 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0631\u064a\u062d \u0648\u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0643\u0646 \u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627 \u0643\u0623\u0646\u0647\u0627 \u062f\u0639\u0627\u0645\u0629 \u062a\u062b\u0628\u064a\u062a \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0644\u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0635\u0627\u0646\u0639 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062c\u0639\u0644 \u0627\u0644\u062c\u0630\u0639 \u062b\u0627\u0628\u062a \u0648\u0638\u0647\u0631\u0643 \u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u0632\u0644 \u062d\u062a\u0649 \u062a\u0633\u062a\u0631\u064a\u062d \u0627\u0644\u062a\u0631\u0627\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>\u0645\u0627\u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u062f\u0645\u0628\u0644 \u0628\u0631\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u061f<\/b><\/p>\n<p>\u0647\u0630\u0627<span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0631\u063a\u0645 \u0639\u062f\u0645 \u0627\u0646\u062a\u0634\u0627\u0631\u0647 \u0644\u0643\u0646\u0647 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0644\u0623\u0646\u0647 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u0648\u0631 \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0648\u064a\u0638\u0628\u0637 \u062a\u0648\u0627\u0632\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0627\u0641\u0631\u062f \u0631\u062c\u0644\u0643 \u0628\u062f\u0644 \u062b\u0646\u064a\u0647\u0627\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0639\u0628\u0627 \u0639\u0644\u064a\u0643 \u0627\u0631\u062c\u0639 \u0644\u0644\u0636\u063a\u0637 \u0644\u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/span><\/p>\n<h3>9. \u062a\u0641\u062a\u064a\u062d \u0628\u0627\u0644\u0643\u0627\u0628\u0644 Cable crossover<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6814 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-9.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 9\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-9.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-9-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><b><span style=\"font-weight: 400;\"><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/span><\/b><\/p>\n<ol>\n<li><b> <\/b><span style=\"font-weight: 400;\">\u0627\u062c\u0639\u0644 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0639\u0627\u0644\u064a \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0643\u0627\u0628\u0644\u064a\u0646 \u0628\u064a\u062f\u0643 \u0648\u0627\u062c\u0639\u0644 \u0631\u062c\u0644 \u0644\u0644\u0623\u0645\u0627\u0645 \u0643\u0623\u0646\u0643 \u062a\u0644\u0639\u0628 lunge \u0648\u0631\u062c\u0644 \u062b\u0627\u0628\u062a\u0629 \u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u0628\u0642\u0649 \u062b\u0627\u0628\u062a\u0627 \u0641\u064a \u0645\u0643\u0627\u0646\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062c\u0639\u0644 \u0627\u0644\u0643\u0627\u0628\u0644 \u0623\u0645\u0627\u0645\u0643 \u062b\u0645 \u0628\u0628\u0637\u0621 \u0648\u0647\u062f\u0648\u0621 \u0627\u0631\u062c\u0639 \u0628\u0630\u0631\u0627\u0639\u0643 \u0645\u0639 \u0627\u0644\u0643\u0627\u0628\u0644 \u0644\u0644\u062e\u0644\u0641 \u0643\u0623\u0646\u0643 \u062a\u0644\u0639\u0628 \u0641\u0631\u0627\u0634\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0627\u062c\u0639\u0644 \u0643\u0648\u0639\u0643 \u0645\u062b\u0646\u064a \u0642\u0644\u064a\u0644\u0627 \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0644\u0648\u0636\u0639 \u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0641\u064a\u0647 \u0645\u0641\u062a\u0648\u062d\u0629 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u062e\u0630 \u0646\u0641\u0633 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0643\u0627\u0628\u0644 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0623\u0645\u0627\u0645\u0643 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0630\u0642\u0646.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0641\u062a\u064a\u062d \u0628\u0627\u0644\u0643\u0627\u0628\u0644\u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u062a\u0646\u0645\u0648 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629 \u0648\u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0631\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0624\u062f\u064a \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0639\u0632\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.\u00a0<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0648\u0651\u0642\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u0627\u062a\u0646\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0645\u0642\u0627\u0628\u0644\u0629 \u0628\u0639\u0636\u0647\u0627 \u0644\u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0639\u0628\u0627 \u0639\u0644\u064a\u0643 \u0644\u0627 \u062a\u0643\u0645\u0644 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0644\u0644\u0622\u062e\u0631 \u064a\u0643\u0641\u064a \u0623\u0646 \u062a\u0642\u062a\u0631\u0628 \u0627\u0644\u064a\u062f\u0627\u0646 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0641\u0642\u0637.<\/span><\/p>\n<h3>10. \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0628\u0631\u0633 \u0645\u0627\u0626\u0644 \u0644\u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u00a0 One-arm decline dumbbell bench press<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6815 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-10.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 10\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-10.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0635\u062f\u0631-10-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><b><span style=\"font-weight: 400;\"><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/span><\/b><\/p>\n<ol>\n<li><b> <\/b><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u0626\u0644 \u0644\u0644\u0623\u0633\u0641\u0644 \u0648\u062e\u0630 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u0643 \u0648\u062b\u0628\u062a \u0643\u062a\u0641\u0643 \u0641\u064a \u0627\u0644\u0628\u0646\u0634 \u062c\u064a\u062f\u0627 \u0648\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u0644\u0639\u0628 \u0639\u0644\u0649 \u0628\u0646\u0634 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0647 \u0645\u0633\u062a\u0648\u064a \u062a\u0645\u0627\u0645\u0627 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0646\u0632\u0644\u0642.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062c\u0639\u0644 \u064a\u062f\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0628\u062f\u0623 \u0648\u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0635\u0639\u062f \u0644\u0623\u0639\u0644\u0649 \u0648\u0643\u0641\u0629 \u064a\u062f\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u0646\u0632\u0644 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f \u0644\u062a\u0643\u0648\u0646 \u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0648\u0648\u0642\u0651\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0646\u062a \u0646\u0627\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u062b\u0645 \u0627\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>\u0645\u0627 \u0641\u0627\u0626\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0628\u0631\u0633 \u0645\u0627\u0626\u0644 \u0644\u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u061f<\/b><\/p>\n<p>\u0647\u0630\u0627\u00a0<span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0636\u0639 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u062a\u062d\u062a \u0636\u063a\u0637\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u0636\u062e \u0643\u0645\u064a\u0629 \u062f\u0645 \u0643\u0645 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0639\u0636\u0644\u0629\u060c \u0648\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0644\u0627 \u062a\u0644\u0639\u0628\u0647 \u0628\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/p>\n<p><b>\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u064a\u0646: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0632\u0648\u062f \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0639\u0628\u0627 \u0639\u0644\u064a\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639.<\/span><\/p>\n<p>\u0648\u0644\u062a\u0624\u062f\u064a \u0643\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0623\u0628\u0644\u0643\u064a\u0634\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u064a\u0642\u062f\u0645 \u0644\u0643 \u062e\u0637\u0637 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u0635\u0635\u0629 \u0644\u0643 \u062a\u0646\u0627\u0633\u0628\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646 \u0645\u0633\u062a\u0648\u0627\u0643\u060c \u0648\u064a\u0645\u0643\u0646\u0643 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\u0627\u0644\u0628\u062f\u0627\u064a\u0629!<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.mensjournal.com\/health-fitness\/10-best-chest-exercises-beginners\/\" target=\"_blank\" rel=\"noopener\">M<\/a>ensjournal\r\n\r\n<\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a 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\u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0627\u0644\u064a\u0648\u0645 \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0643\u0644 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":808,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[113,87,182,184,185],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1280-incline-dumbbell-benchpress-1024x768.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/789"}],"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=789"}],"version-history":[{"count":22,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/789\/revisions"}],"predecessor-version":[{"id":7245,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/789\/revisions\/7245"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/808"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}