\u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a> \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0639\u062f\u062f \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0645\u0646 \u0627\u0644\u0623\u062e\u0628\u0627\u0631 \u0627\u0644\u062c\u064a\u062f\u0629\u060c \u0623\u0646\u0643 \u0644\u0646 \u062a\u062d\u062a\u0627\u062c \u0633\u0648\u0649 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0645\u0645\u0643\u0646 \u064a\u0645\u0631\u060c \u0641\u0642\u0637 \u0648\u0623\u0646\u062a \u062a\u0646\u062a\u0638\u0631 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0623\u0648 \u062f\u0648\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645.<\/p>\n \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> \u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u0631\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/p>\n 20 \u0639\u062f\u0629<\/p>\n 20 \u0639\u062f\u0629<\/p>\n 10 \u0639\u062f\u0627\u062a<\/p>\n 10 \u0639\u062f\u0627\u062a<\/p>\n 10 \u0639\u062f\u0627\u062a<\/p>\n \u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0633\u0646\u0636\u064a\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0644\u063a\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0648\u0625\u0636\u0627\u0641\u0629 \u0628\u062f\u0627\u0626\u0644 \u0644\u0647\u0627. \u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0627\u062e\u062a\u0644\u0627\u0641 \u0628\u0633\u064a\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0623\u0647\u0645 \u0634\u064a\u0621 \u062a\u0645\u0631\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0643\u0644\u0647\u0627 \u0628\u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0645\u0646 \u0632\u0627\u0648\u0627\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0644\u0636\u0645\u0627\u0646 \u0623\u0642\u0635\u0649 \u0646\u0645\u0648 \u0644\u0639\u0636\u0644\u0627\u062a\u0643.<\/p>\n \u0647\u0630\u0627 \u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0645\u062b\u064a\u0631\u0627 \u0644\u0644\u0625\u0639\u062c\u0627\u0628\u060c \u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u0627 \u064a\u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633\u060c \u0644\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0643\u0628\u064a\u0631 \u062d\u062c\u0645 \u0630\u0631\u0627\u0639\u0643. \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0623\u0633\u0641\u0644 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0645\u0631\u0641\u0648\u0639\u0629\u060c \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633\u060c \u0648\u064a\u062a\u0637\u0644\u0628 \u062a\u062d\u0643\u0645 \u0639\u0627\u0644\u064a. \u0623\u064a\u0636\u0627 \u0647\u064a \u0623\u0633\u0647\u0644 \u0642\u0644\u064a\u0644\u0627 \u0648\u0623\u062d\u0633\u0646 \u0645\u0646 \u0627\u0644\u0640 Diamond press-up.<\/p>\n \u0627\u0639\u0645\u0644 \u062f\u0627\u0626\u0645\u0627 \u0646\u0641\u0633 \u0627\u0644\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 \u062c\u0646\u0628 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0648\u062d\u062c\u0645 \u0645\u062a\u0645\u0627\u062b\u0644\u064a\u0646 \u0644\u0643\u0644 \u0646\u0627\u062d\u064a\u0629.<\/p>\n \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0645\u0646 \u0623\u0635\u0639\u0628 \u0627\u0644\u062e\u0637\u0648\u0627\u062a\u060c \u0644\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629 \u0641\u0642\u0637\u060c \u0644\u0643\u0646\u0647\u0627 \u0623\u064a\u0636\u0627 \u062a\u0642\u0648\u064a \u0623\u0633\u0627\u0633 \u062c\u0633\u0645\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0637\u064a\u0631\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646\u062e\u0631\u0637\u0629 \u062a\u0645\u0627\u0645\u0627 \u0644\u062a\u0633\u062d\u0628 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0643\u0648\u0639\u0643\u060c \u0648\u062a\u0639\u064a\u062f \u0645\u0631\u0629 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0647\u0630\u0627 \u0633\u064a\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643 \u0643\u0644\u0647\u0627\u060c \u0644\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0644\u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n \u062e\u0644\u0627\u0644 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u064a\u062a\u0645 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u062d\u0628 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648 \u0644\u0644\u062e\u0644\u0641\u060c \u062a\u062c\u0639\u0644 \u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u0643 \u0648\u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633 \u064a\u062a\u0645\u0631\u0646\u0648\u0627 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u062c\u062f\u0627\u060c \u0648\u0628\u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0623\u0641\u0636\u0644 \u0637\u0628\u0639\u0627 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0648\u0627\u0646\u064a\u060c \u00a0\u0644\u0643\u0646 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u0627\u0631 \u0633\u0644\u0633 \u0644\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0628\u0633\u0631\u0639\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629.<\/p>\n <\/p>\n \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0635\u062f\u0631 \u0642\u0648\u064a\u061f \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0623\u0631\u0636 \u0641\u0642\u0637 \u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0631\u063a\u0628\u062a\u0643 \u0628\u0646\u0627\u0621 \u0635\u062f\u0631 \u0645\u062b\u0644 \u0627\u0644\u0634\u062e\u0635\u064a\u0627\u062a \u0627\u0644\u0643\u0631\u062a\u0648\u0646\u064a\u0629 \u0623\u064a\u0627\u0645 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0646\u0627\u062a\u060c \u0641\u0623\u0646\u062a \u062a\u062d\u062a\u0627\u062c \u0644\u062a\u0645\u0631\u064a\u0646 bench-press\u060c \u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0633\u064a\u062d\u062a\u0627\u062c \u0648\u0642\u062a. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0623\u0646 \u062a\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 …<\/p>\n","protected":false},"author":15,"featured_media":987,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[235,89,114,61],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Andrew-Pap-Push-Up-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/981"}],"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=981"}],"version-history":[{"count":16,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/981\/revisions"}],"predecessor-version":[{"id":7244,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/981\/revisions\/7244"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/987"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n \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\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h2>\n
\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1380-bodyweight-pushup-1024x683.jpg\")
<\/p>\n1- Rotational press-up<\/h3>\n
\n
2- Shuffle press-up<\/h3>\n
\n
![\"\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png\")
<\/a><\/p>\n3- Diamond press-up<\/h3>\n
\n
4- Gorilla press-up<\/h3>\n
\n
5- One-leg press-up<\/h3>\n
\n
\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0628\u064a\u062a.jpg\")
<\/p>\n1- Offset press-up<\/h5>\n
\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/XX-Exercises-to-Add-to-Your-Circuit-Training-Worko-3253-911ff0dd4d-1536781157-1024x683.jpg\")
<\/p>\n2- Spider-Man press-up<\/h5>\n
\n
3- Divebomb press-up<\/h5>\n
\n
![\"\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\")
<\/a><\/p>\n\u0627\u0644\u0645\u0635\u062f\u0631: Coachmag<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"