{"id":9620,"date":"2022-07-15T21:37:24","date_gmt":"2022-07-15T19:37:24","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9620"},"modified":"2022-07-19T15:39:48","modified_gmt":"2022-07-19T13:39:48","slug":"%d9%85%d8%b9%d8%af%d9%84-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b9%d8%af%d9%84-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0645\u0639\u062f\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0631\u062c\u0627\u0644"},"content":{"rendered":"\n

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\u0645\u0646 \u0639\u0645\u0631 18 \u0625\u0644\u0649 35 \u0633\u0646\u0629<\/td>33% – 31%<\/td>40%- 44%<\/td><\/tr>
\u0645\u0646 \u0639\u0645\u0631 36 \u0625\u0644\u0649 55 \u0633\u0646\u0629<\/td>31% – 29%<\/td>40% – 36%<\/td><\/tr>
\u0648\u0645\u0646 \u0639\u0645\u0631 56 \u0625\u0644\u0649 75 \u0633\u0646\u0629<\/td>30% – 27%<\/td>35%- 32%<\/td><\/tr>
\u0648\u0645\u0646 \u0639\u0645\u0631 76 \u0625\u0644\u0649 85 \u0633\u0646\u0629<\/td>\u0623\u0642\u0644 \u0645\u0646 26%<\/td>\u0623\u0642\u0644 \u0645\u0646 31%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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\"\u0645\u0639\u062f\u0644<\/figure>\n\n\n\n
\u062a\u0645\u0631\u064a\u0646 \u0645\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 Leg Extensions<\/td>\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 12 \u0639\u062f\u0629.<\/td><\/tr>
\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f Flies<\/td>\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10: 12 \u0639\u062f\u0629.<\/td><\/tr>
\u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0641\u0639 \u0627\u0644\u0623\u0630\u0631\u0639 \u0644\u0644\u0623\u0633\u0641\u0644 Push downs<\/td>\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 12 \u0639\u062f\u0629.<\/td><\/tr>
\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squat<\/td>2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10: 12 \u0645\u0631\u0629.<\/td><\/tr>
\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Bench Press<\/td>2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10: 12 \u0645\u0631\u0629.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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