{"id":1782,"date":"2022-10-24T05:50:56","date_gmt":"2022-10-24T05:50:56","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1782"},"modified":"2023-12-29T01:09:41","modified_gmt":"2023-12-29T01:09:41","slug":"8-most-powerful-triceps-workouts","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/8-%d8%a3%d9%82%d9%88%d9%89-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8%d8%a7%d8%aa-%d8%ab%d9%84%d8%a7%d8%ab%d9%8a%d8%a9-%d8%a7%d9%84%d8%b1%d8%a4%d9%88%d8%b3\/","title":{"rendered":"8 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633"},"content":{"rendered":"<p>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0630\u0631\u0639 \u0627\u0644\u0642\u0648\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0639\u0645\u0644\u064a\u064b\u0627 \u0644\u0643\u0644 \u0646\u0634\u0627\u0637 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 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href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a759179\/tricep-exercises-best-build-muscle\/#\" target=\"_blank\" rel=\"noopener\">\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/a> \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0645\u064a\u0632\u0629 \u060c \u0648\u0647\u064a \u061b \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0648\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0625\u0646\u0633\u064a. \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u060c \u062a\u062a\u0642\u0644\u0635 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0631\u0624\u0648\u0633 \u060c \u0644\u0643\u0646 \u064a\u0645\u0643\u0646 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width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 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\u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639 \u0645\u062a\u0635\u0644\u0628.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0639\u0644\u064a\u0627<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629<\/li>\n<li>\u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0633\u0641\u0644\u0649 \u0627\u0644\u0643\u0628\u0631\u0649<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0639\u0636\u062f\u064a\u0629 (\u0631\u0623\u0633 \u0642\u0635\u064a\u0631)<\/li>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0636\u062f\u064a\u0629<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1816\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/diamond.gif\" alt=\"\" width=\"525\" height=\"215\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#2. \u0627\u0631\u062a\u062f\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/b><\/h3>\n<p>\u062a\u062d\u062a\u0644 \u0627\u0644\u0631\u0643\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u060c \u0645\u0639 \u0645\u0627 \u064a\u0642\u062f\u0631 \u0628\u0640 88% \u0645\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 ACE.<\/p>\n<p>\u0639\u0644\u064a\u0643 \u062d\u0642\u064b\u0627 \u0623\u0646 \u062a\u0642\u0627\u062a\u0644 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u064a\u0644 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0646\u0642\u0644 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644. \u062a\u0643\u0645\u0646 \u0627\u0644\u062d\u064a\u0644\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0641\u064a \u0645\u062f \u0633\u0627\u0639\u062f\u0643 \u062e\u0644\u0641\u0643 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0639\u0644\u0648\u064a \u0628\u0643\u062a\u0641\u0643. \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0625\u0630\u0627 \u0628\u062f\u0623 \u0643\u0648\u0639\u0643 \u0628\u0627\u0644\u062a\u062c\u0648\u0644 \u0644\u0623\u0633\u0641\u0644 \u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646\u064b\u0627 \u0623\u0642\u0644.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633<\/b><\/p>\n<ul>\n<li>\u0645\u0646 \u0623\u062c\u0644 \u062f\u0639\u0645 \u0638\u0647\u0631\u0643 \u060c \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0644\u0649 \u062e\u0637\u0648\u0629 \u0623\u0648 \u0645\u0646\u0635\u0629 \u060c \u0623\u0648 \u0636\u0639 \u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0644\u0649 \u0641\u062e\u0630\u0643 \u060c \u0623\u0648 \u0627\u062a\u0631\u0643 \u0630\u0631\u0627\u0639\u0643 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0643\u0648\u0639\u0643 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062c\u0630\u0639\u0643 \u0645\u0639 \u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 (\u0627\u0644\u062f\u0645\u0628\u0644) \u0641\u064a \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u062e\u0644\u0641\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u0643 \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0628\u0642 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/li>\n<li>\u0645\u0646 \u0623\u062c\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u060c \u0627\u062e\u0641\u0636 \u0633\u0627\u0639\u062f\u0643 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u064a\u0646 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/li>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0631\u0623\u0633<\/li>\n<li>\u0631\u0623\u0633 \u0627\u0644\u0625\u0646\u0633\u064a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/li>\n<\/ul>\n<h3><b>#3. \u062a\u0631\u0627\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/b><\/h3>\n<p>\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u060c \u0641\u0625\u0646 \u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0647\u064a \u062b\u0627\u0644\u062b \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0635\u0639\u0648\u0628\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u062d\u0631\u0643\u062a\u0643 \u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0644\u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u0627\u0646. \u0633\u062a\u0632\u062f\u0627\u062f \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u062a\u0645\u062f\u064a\u062f \u0642\u062f\u0645\u064a\u0643.<\/p>\n<p>\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0622\u0645\u0646\u0629 \u0623\u062b\u0646\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0625\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0645\u0642\u0639\u062f \u0644\u0645\u0646\u0639 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0643\u062a\u0641. \u0623\u0628\u0642\u0650 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643 \u060c \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u060c \u0641\u062a\u062e\u0637 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062a\u0631\u0627\u062c\u0639 \u0644\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/b><\/p>\n<ul>\n<li>\u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0633\u0627\u0642\u064a\u0643 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0645\u0642\u0639\u062f \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0627\u0631\u062c \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0623\u0648 \u0627\u0644\u0645\u0642\u0639\u062f. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u062c\u0630\u0628\u0647\u0645\u0627 \u0644\u0623\u0633\u0641\u0644 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li>\u0623\u0628\u0642\u0650 \u0643\u062a\u0641\u064a\u0643 \u0645\u0646\u062e\u0641\u0636\u064a\u0646 \u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062a\u062c\u0647\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<li>\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u060c \u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u060c \u0641\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0636\u062f\u064a\u0629<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629<\/li>\n<li>\u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649<\/li>\n<li>\u0644\u0627\u062a\u064a\u0633\u064a\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u064a<\/li>\n<li>\u0631\u0627\u0641\u0639\u0629 \u0627\u0644\u0643\u062a\u0641<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1809 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1.jpg\" alt=\"\" width=\"490\" height=\"222\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1.jpg 490w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-300x136.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-18x8.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-364x165.jpg 364w\" sizes=\"(max-width: 490px) 100vw, 490px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#4. \u0645\u0644\u062d\u0642\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<\/b><\/h3>\n<p>\u0631\u0627\u0628\u0639 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0641\u0627\u0621\u0629 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 76% \u0645\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633. \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0648\u0632\u0646 \u062e\u0644\u0641\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0628\u0642\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0623\u0630\u0646\u064a\u0643. \u0644\u0645\u0646\u0639 \u0638\u0647\u0631\u0643 \u0645\u0646 \u0627\u0644\u062a\u0642\u0648\u0633 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0642\u0644\u064a\u0635 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0642\u0641\u064b\u0627 \u0623\u0648 \u062c\u0627\u0644\u0633\u064b\u0627. \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u060c \u0641\u0625\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u064a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/b><\/p>\n<ul>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0623\u0646\u062a \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0645\u0642\u0639\u062f \u0623\u0648 \u0643\u0631\u0629 \u0623\u0648 \u062a\u0642\u0641. \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0639\u0627\u0644\u064a\u0627\u064b \u060c \u0623\u0645\u0633\u0643 \u062b\u0642\u0644\u064b\u0627 (\u062f\u0645\u0628\u0644).<\/li>\n<li>\u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u060c \u0627\u062c\u0639\u0644 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062a\u062c\u0647\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0623\u0630\u0646\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0645\u0631\u0641\u0642\u0627\u0643 \u0639\u0644\u0649 \u0628\u0639\u062f 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u064a\u062c\u0628 \u0625\u062c\u0631\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0639\u0627\u0642\u062f \u0645\u0639 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/li>\n<li>\u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062e\u0631\u0627\u0637 \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0638\u0647\u0631\u0643.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/li>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0631\u0623\u0633<\/li>\n<li>\u0631\u0623\u0633 \u0627\u0644\u0625\u0646\u0633\u064a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/li>\n<\/ul>\n<h3><b>#5. \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062d\u0628\u0644 \u062b\u0644\u0627\u062b\u064a \u0627\u0644\u0631\u0624\u0648\u0633<\/b><\/h3>\n<p>\u064a\u062a\u0645 \u062f\u0641\u0639 \u0627\u0644\u062d\u0628\u0644 \u0644\u0623\u0633\u0641\u0644 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u063a\u0627\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0643\u0628\u0644 \u0645\u0639 \u0645\u0631\u0641\u0642 \u062d\u0628\u0644 \u060c \u0641\u064a \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u0627\u0644\u062e\u0627\u0645\u0633\u0629 \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u0644\u0635 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 74% \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u062a\u0646\u0634\u064a\u0637 \u0645\u0644\u0641 <a href=\"https:\/\/manofmany.com\/lifestyle\/fitness\/best-tricep-exercises-for-men\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/a>\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0646\u0634\u0631 \u0627\u0644\u062d\u0628\u0644 \u0641\u064a \u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0631\u0628\u0627\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a. \u0627\u0631\u0628\u0637 \u0639\u0642\u062f\u0629 \u0641\u0636\u0641\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u062d\u0632\u0627\u0645 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0648\u0627\u0631\u0628\u0637\u0647 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0644.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0631 \u0627\u0644\u062d\u0628\u0644 \u0644\u0623\u0633\u0641\u0644<\/b><\/p>\n<ul>\n<li>\u0623\u0645\u0633\u0643 \u0627\u0644\u062d\u0628\u0644 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0646\u0647\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0641\u064a \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0645\u0639 \u0645\u0631\u0641\u0642 \u062d\u0628\u0644 \u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 90 \u062f\u0631\u062c\u0629. \u064a\u062c\u0628 \u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 <a href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u062d\u0633\u064a\u0646-\u0645\u062d\u0627\u0630\u0627\u0629-\u0627\u0644\u062c\u0633\u0645\/\" target=\"_blank\" rel=\"noopener\">\u0647\u064a\u0626\u0629<\/a>.<\/li>\n<li>\u0627\u0641\u0631\u062f \u0627\u0644\u062d\u0628\u0644 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0623\u0646\u062a \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0623\u0646\u0632\u0644 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/li>\n<li>\u0645\u0646 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u060c \u0623\u0639\u062f \u0633\u0627\u0639\u062f\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/li>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0631\u0623\u0633<\/li>\n<li>\u0631\u0623\u0633 \u0627\u0644\u0625\u0646\u0633\u064a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/li>\n<\/ul>\n<h3><b>#6. \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637<\/b><\/h3>\n<p>\u0625\u0646 \u062f\u0641\u0639 \u0627\u0644\u0642\u0636\u064a\u0628 \u0644\u0623\u0633\u0641\u0644 \u064a\u0645\u0643\u0646 \u0645\u0642\u0627\u0631\u0646\u062a\u0647 \u0628\u062f\u0641\u0639 \u0627\u0644\u062d\u0628\u0644 \u0644\u0623\u0633\u0641\u0644 \u0648\u0644\u0643\u0646\u0647 \u0641\u0639\u0627\u0644 \u0641\u0642\u0637 \u062d\u0648\u0627\u0644\u064a 67%. \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0631\u0628\u0627\u0637 \u062a\u0645\u0631\u064a\u0646 \u0648\u0639\u0645\u0648\u062f \u0623\u0648 \u0642\u0636\u064a\u0628 \u0635\u063a\u064a\u0631 \u064a\u062a\u0645 \u062a\u0645\u0631\u064a\u0631\u0647 \u0639\u0628\u0631 \u0627\u0644\u0645\u0642\u0627\u0628\u0636. \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0627\u062f\u0629\u064b \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0643\u0627\u0628\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0639 \u0645\u0644\u062d\u0642 \u0634\u0631\u064a\u0637 \u0635\u063a\u064a\u0631.<\/p>\n<p>\u0645\u0641\u062a\u0627\u062d \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u062b\u0627\u0628\u062a\u064b\u0627. \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0642\u0644 \u0641\u0627\u0626\u062f\u0629 \u0625\u0630\u0627 \u0631\u0641\u0639\u062a \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0639\u0627\u0644\u064d \u062c\u062f\u064b\u0627 \u060c \u0645\u062b\u0644 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0631\u0642\u0628\u062a\u0643.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0625\u062c\u0631\u0627\u0621 \u0636\u063a\u0637 \u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644<\/b><\/p>\n<ul>\n<li>\u0623\u0645\u0633\u0643 \u0628\u0627\u0644\u0642\u0636\u064a\u0628 \u0645\u0639 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u060c \u0642\u0641 \u0623\u0645\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0623\u064a\u0636\u064b\u0627.<\/li>\n<li>\u0643\u0631\u0631 \u0630\u0644\u0643 \u0645\u0646 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u060c \u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0645\u0631\u0641\u0642\u064a\u0643.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/li>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0631\u0623\u0633<\/li>\n<li>\u0631\u0623\u0633 \u0627\u0644\u0625\u0646\u0633\u064a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1810 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown.jpg\" alt=\"\" width=\"400\" height=\"286\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown.jpg 400w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-300x215.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-364x260.jpg 364w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#7. \u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0643\u0627\u0630\u0628\u0629 (\u0643\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0645\u062c\u0645\u0629)<\/b><\/h3>\n<p>\u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u062a\u0648\u0642\u0639 \u060c \u062c\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0643\u0633\u0627\u0631\u0629 \u0627\u0644\u062c\u0645\u062c\u0645\u0629 \u060c \u0623\u0648 \u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0643\u0627\u0630\u0628\u0629 \u060c \u0641\u064a \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u0627\u0644\u0633\u0627\u0628\u0639\u0629 \u0628\u0645\u0639\u062f\u0644 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u064a 62%. \u064a\u0634\u062a\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0643\u0648\u0646\u0647 \u0635\u0639\u0628\u064b\u0627 \u061b \u0644\u0630\u0644\u0643 \u0642\u062f \u062a\u062c\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0646\u0633\u0628\u064a\u064b\u0627 \u0645\u0641\u0627\u062c\u0626\u064b\u0627 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n<p>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0633\u062d\u0642 \u0627\u0644\u062c\u0645\u062c\u0645\u0629 \u0628\u0634\u0643\u0644 \u0645\u0646\u0641\u0635\u0644 \u060c \u062a\u0634\u064a\u0631 \u0628\u064a\u0627\u0646\u0627\u062a \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062f\u0645\u062c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645 \u064a\u062a\u0636\u0645\u0646 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u0641\u0639\u0627\u0644\u064a\u0629. \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0648\u0639\u0636\u0644\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0623\u0642\u0648\u0649 \u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 <a href=\"https:\/\/anabolic-coach.com\/ar\/\u0643\u064a\u0641-\u062a\u0643\u062a\u0633\u0628-\u0643\u062a\u0644\u0629-\u0639\u0636\u0644\u064a\u0629\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629<\/a> \u0628\u0643\u062b\u0627\u0641\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0643\u0633\u0627\u0631\u0629 \u0627\u0644\u062c\u0645\u062c\u0645\u0629<\/b><\/p>\n<ul>\n<li>\u0623\u0645\u0633\u0643 \u0642\u0636\u064a\u0628\u064b\u0627 \u0623\u0648 \u062f\u0645\u0628\u0644\u064b\u0627 \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 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u060c \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u062f\u0631\u062c \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0625\u0628\u0647\u0627\u0645\u0643 \u0648\u0623\u0635\u0627\u0628\u0639\u0643 \u0645\u062a\u0642\u0627\u0631\u0628\u0629 \u0645\u0639 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u062a\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/li>\n<li>\u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u060c \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d\u0627 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062c\u0646\u0628 \u0633\u062d\u0642 \u0631\u0623\u0633\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0634\u062f\u064a\u062f \u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0644\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062f\u0648\u0646 \u0642\u0641\u0644 \u0645\u0641\u0627\u0635\u0644\u0643 \u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/li>\n<li>\u0645\u0646 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u060c \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 8 \u0625\u0644\u0649 16 \u0645\u0645\u062b\u0644\u0627\u064b \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0636\u062f\u064a\u0629<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0639\u0636\u062f\u064a\u0629<\/li>\n<li>\u0644\u0627\u062a\u064a\u0633\u064a\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u064a<\/li>\n<li>\u0633\u064a\u0631\u0627\u062a\u0648\u0633 \u0627\u0644\u0623\u0645\u0627\u0645\u064a<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0643\u0645\u0634\u0647<\/li>\n<li>\u0628\u0627\u0644\u0645\u0627\u0631\u064a\u0633 \u0644\u0648\u0646\u062c\u0648\u0633<\/li>\n<li>\u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0643\u0627\u0631\u0628\u064a \u0631\u0627\u062f\u064a\u0627\u0644\u064a\u0633<\/li>\n<li>\u0627\u0644\u0643\u0627\u0631\u0628 \u0627\u0644\u0645\u0631\u0646 \u0627\u0644\u0632\u0646\u062f\u064a<\/li>\n<\/ul>\n<h3><b>#8. \u0625\u063a\u0644\u0627\u0642 \u0645\u0643\u0627\u0628\u0633 \u0627\u0644\u0645\u0642\u0628\u0636<\/b><\/h3>\n<p>\u0645\u0639 \u0645\u0639\u062f\u0644 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a 62% \u060c \u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0642\u0628\u0636 \u0627\u0644\u0642\u0631\u064a\u0628<a href=\"https:\/\/anabolic-coach.com\/ar\/\u0623\u0631\u0646\u0648\u0644\u062f-\u0628\u0631\u0633\/\" target=\"_blank\" rel=\"noopener\"> \u0635\u062d\u0627\u0641\u0629<\/a> \u0647\u064a \u062b\u0645\u0627\u0646\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629. \u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u062a\u0637\u0644\u0628 \u0623\u064a\u0636\u064b\u0627 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0635\u062f\u0631 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0642\u062f \u0644\u0627 \u062a\u0639\u0645\u0644 \u0628\u0643\u062b\u0627\u0641\u0629 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062a\u0639\u064a\u0646 \u0639\u0644\u064a\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639\u064b\u0627.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0646 \u064a\u0633\u062e\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0647\u062f\u0627\u0641\u064b\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u062f\u0627\u0626\u0647\u0627 \u0628\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\u0643.<\/p>\n<p><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0642\u0631\u0628<\/b><\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u062e\u0637\u0648\u0629.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0648\u0636\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0641\u0648\u0642 \u0623\u0636\u0644\u0627\u0639\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0636\u0644\u0648\u0639\u0643.<\/li>\n<li>\u0645\u0646 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 16 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u060c \u0627\u062e\u0641\u0636 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><b>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/b><\/p>\n<ul>\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0636\u062f\u064a\u0629<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629<\/li>\n<li>\u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0633\u0641\u0644\u0649 \u0627\u0644\u0643\u0628\u0631\u0649<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0639\u0644\u064a\u0627<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1812 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265.jpg\" alt=\"\" width=\"350\" height=\"330\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265.jpg 350w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265-300x283.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265-13x12.jpg 13w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<h2><b>\u0641\u064a \u0627\u0644\u062e\u062a\u0627\u0645<\/b><\/h2>\n<p>\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0643\u0648\u0639. \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u0630\u0644\u0643 \u060c \u0644\u0630\u0627 \u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0648\u0632\u062f \u0645\u0646 \u0634\u062f\u062a\u0647\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0644\u064a\u0627\u0642\u062a\u0643. \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u060c \u062a\u062d\u062f\u062b \u0645\u0639 \u0645\u0645\u0627\u0631\u0633 \u0637\u0628\u064a \u0648\u0645\u062f\u0631\u0628 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647 \u0622\u0645\u0646 \u0648\u0645\u0641\u064a\u062f \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0630\u0631\u0639 \u0627\u0644\u0642\u0648\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0639\u0645\u0644\u064a\u064b\u0627 \u0644\u0643\u0644 \u0646\u0634\u0627\u0637 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u062a\u0642\u0648\u0645 \u0628\u0647 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u064a\u0648\u0645\u064a \u060c \u0648\u062a\u0624\u062f\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u0645\u0644. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062a\u062f\u0641\u0639 \u0641\u064a\u0647\u0627 \u0634\u064a\u0626\u064b\u0627 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0637\u0627\u0648\u0644\u0629 \u0623\u0648 \u0635\u0646\u062f\u0648\u0642\u064b\u0627 \u0623\u0648 \u0628\u0627\u0628\u064b\u0627 \u0623\u0648 \u0642\u0636\u064a\u0628\u064b\u0627. \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0646 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0645\u064a\u0632\u0629 \u060c \u0648\u0647\u064a: \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u060c [...] <a class=\"g1-link g1-link-more\" 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