{"id":3207,"date":"2023-12-14T10:21:36","date_gmt":"2023-12-14T10:21:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3207"},"modified":"2024-01-13T02:02:53","modified_gmt":"2024-01-13T02:02:53","slug":"mistakes-gym-make-during-strength-training","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d8%a7%d8%b1%d8%aa%d9%83%d8%a8%d9%87%d8%a7-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%aa%d8%af%d8%b1%d9%8a%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%82\/","title":{"rendered":"10 \u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0631\u062a\u0643\u0628\u0647\u0627 \u0631\u0648\u0627\u062f \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629"},"content":{"rendered":"<p>\u0633\u0648\u0627\u0621 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\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>&nbsp;<\/p>\n<h3>#2. \u062a\u062c\u0627\u0647\u0644 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h3>\n<p>\u0644\u064a\u0633 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0635\u062f\u064a\u0642 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u064a\u0639\u0645\u0644 \u0648\u064a\u062a\u0648\u062c\u0647 \u0645\u0628\u0627\u0634\u0631\u0629 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\u0637\u0628\u064a\u0639\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u062c\u0648 \u0627\u0644\u0639\u0627\u062f\u064a\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0630\u0644\u0643 \u0639\u0648\u0627\u0642\u0628 \u0643\u0627\u0631\u062b\u064a\u0629 \u0639\u0644\u0649 \u0623\u064a \u0647\u062f\u0641 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<p>\u0639\u0627\u062f\u0629\u064b\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0639\u062f\u0627\u062f \u0639\u0642\u0644\u0643 \u0648\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0644\u0627\u062d\u0642\u0629 \u0644\u062c\u0644\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u062e \u0642\u0644\u0628\u0643 \u0648\u062a\u062a\u062f\u0641\u0642 \u062f\u0645\u0643 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u062a\u0648\u0633\u0637 \u0625\u0644\u0649 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062a\u0635\u0644\u0628\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0639\u064a\u0642 \u0627\u0644\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u062a\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u064a\u0647\u0627 \u0644\u062d\u0631\u0643\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<h3>#3. \u0636\u0639\u0641 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0641\u064a \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n<p>\u0647\u0644 \u0633\u0628\u0642 \u0644\u0643 \u0623\u0646 \u0630\u0647\u0628\u062a \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0631\u0623\u064a\u062a \u0634\u062e\u0635\u064b\u0627 \u064a\u0642\u0641\u0632 \u0645\u0646 \u062c\u0647\u0627\u0632 \u0625\u0644\u0649 \u0622\u062e\u0631 \u062f\u0648\u0646 \u0623\u064a \u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u0636\u062d\u0629 \u0644\u062c\u0646\u0648\u0646\u0647\u061f \u062d\u0633\u0646\u064b\u0627\u060c \u064a\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u062f\u0631\u064a\u0628 \u062c\u0632\u0621 \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0633\u0642\u064b\u0627 \u0645\u0639 \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u062a\u0646\u0628\u0624 \u0628\u0647\u0627.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u064a\u0648\u0645 \u0647\u0648 \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u060c \u0641\u0644\u064a\u0633 \u0645\u0646 \u0634\u0623\u0646\u0643 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0635\u062f\u0631\u0643 \u0623\u0648 \u0638\u0647\u0631\u0643 \u0623\u0648 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0648 \u0643\u062a\u0641\u064a\u0643.<\/p>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628\u0643\u060c \u0644\u0646 \u062a\u0642\u0648\u0645 \u0641\u0642\u0637 \u0628\u0628\u0646\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0633\u062a\u062d\u0633\u0646 \u0630\u0627\u0643\u0631\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<br \/>\n#4. \u0628\u0627\u0641\u062a\u0631\u0627\u0636 \u0623\u0646 \u0648\u0642\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u0648 \u0643\u0644 \u0634\u064a\u0621 \u0648\u064a\u0646\u0647\u064a \u0643\u0644 \u0634\u064a\u0621!<br \/>\n\u0647\u0646\u0627\u0643 \u0627\u0639\u062a\u0642\u0627\u062f \u062e\u0627\u0637\u0626 \u0644\u062f\u0649 \u0639\u062f\u062f \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647 \u0645\u0646 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0642\u0636\u0648\u0646\u0647 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u0648 \u0643\u0644 \u0645\u0627 \u064a\u062a\u0637\u0644\u0628\u0647 \u0627\u0644\u0623\u0645\u0631 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0647\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u062d\u0633\u0646\u064b\u0627\u060c \u0625\u0630\u0627 \u0627\u0634\u062a\u0631\u0643\u062a \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u062f\u0631\u0633\u0629 \u0627\u0644\u0641\u0643\u0631\u064a\u0629\u060c \u0641\u0642\u062f \u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0625\u0644\u0649 \u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u0628\u0633\u0628\u0628 \u0639\u062f\u0645 \u0625\u062d\u0631\u0627\u0632 \u062a\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u062a\u0641\u0627\u0646\u064a\u0643 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p>\u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0647\u064a \u0623\u0646 \u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0628\u0628\u0642\u064a\u0629 \u0648\u0642\u062a\u0643 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u064a\u0644\u0639\u0628 \u0623\u064a\u0636\u064b\u0627 \u062f\u0648\u0631\u064b\u0627 \u062d\u0627\u0633\u0645\u064b\u0627 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0623\u0645 \u0644\u0627. \u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062f\u0639\u0645 \u0639\u0645\u0644\u0643 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u064a\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0642\u062a \u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062d\u0648\u0644\u060c \u0648\u062a\u062f\u062e\u064a\u0646 \u0627\u0644\u0633\u062c\u0627\u0626\u0631\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0642\u0627\u0642\u064a\u0631 \u0627\u0644\u062a\u0631\u0641\u064a\u0647\u064a\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3213\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. \u0636\u0639\u0641 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645<\/h3>\n<p>\u064a\u0630\u0647\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0639\u062a\u0642\u062f\u064a\u0646 \u0623\u0646 \u0645\u0633\u062a\u062e\u062f\u0645\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0645\u0647\u062a\u0645\u0648\u0646 \u0623\u0643\u062b\u0631 \u0628\u0645\u0638\u0647\u0631\u0647\u0645 \u0623\u0648 \u0628\u0645\u0627 \u064a\u0641\u0639\u0644\u0648\u0646\u0647 \u0623\u062b\u0646\u0627\u0621 \u0648\u062c\u0648\u062f\u0647\u0645 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u062d\u0642\u064a\u0642\u0629 \u0627\u0644\u0623\u0645\u0631 \u0647\u064a \u0623\u0646 \u0645\u0639\u0638\u0645 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u064a\u0647\u062a\u0645\u0648\u0646 \u0641\u0642\u0637 \u0628\u062a\u0644\u0628\u064a\u0629 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0645 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062e\u0635\u0635 \u0644\u0647\u0645 \u0644\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u0644\u0627 \u064a\u0646\u0632\u0639\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0647\u062a\u0645\u064a\u0646 \u0628\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u0645\u0638\u0647\u0631\u0643\u060c \u0644\u0630\u0627 \u0642\u0628\u0644 \u0623\u0646 \u062a\u063a\u0627\u0645\u0631 \u0628\u062f\u062e\u0648\u0644 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629\u060c \u0642\u0645 \u0628\u0625\u0632\u0627\u0644\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u0644\u0642 \u0645\u0646 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631 \u063a\u064a\u0631 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0645\u0631\u064b\u0627 \u062e\u0637\u064a\u0631\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u062d\u064a\u062b \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0625\u0635\u0627\u0628\u0627\u062a \u064a\u0645\u0643\u0646 \u062a\u062c\u0646\u0628\u0647\u0627 \u0628\u0633\u0628\u0628 \u0646\u0642\u0635 \u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/p>\n<h3>#6. \u0634\u0643\u0644 \u0636\u0639\u064a\u0641 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/h3>\n<p>\u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u064a\u0621 \u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629 \u0639\u0644\u0649 \u0641\u0623\u0631 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0633\u064a\u0626 \u0644\u062a\u0642\u0646\u064a\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u0628\u064a\u0646\u0645\u0627 \u0646\u0631\u063a\u0628 \u062c\u0645\u064a\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u0645\u0638\u0647\u0631 \u0645\u0641\u062a\u0648\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0645\u062a\u0649 \u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0644\u0645 \u0641\u064a \u0623\u0639\u0645\u0627\u0642\u0643 \u0623\u0646\u0643 \u0644\u0645 \u062a\u062d\u0627\u0648\u0644 \u062a\u0646\u0641\u064a\u0630 \u0628\u0639\u0636 \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0642\u0628\u0644.<\/p>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0633\u064a\u0626\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0633\u062a\u0632\u064a\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0641\u0634\u0644\u060c \u0648\u0647\u0630\u0627 \u064a\u062a\u0636\u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0648\u0642\u062a \u062a\u0639\u0627\u0641\u064a \u0623\u0637\u0648\u0644\u060c \u0648\u0646\u062a\u0627\u0626\u062c \u0635\u0641\u0631 \u0625\u0644\u0649 \u0642\u0644\u064a\u0644\u0629.<\/p>\n<h3>#7. \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0644\u0627 \u0645\u0628\u0627\u0644\u0627\u0629<\/h3>\n<p>\u0647\u0646\u0627\u0643 \u0645\u064a\u0644 \u0644\u062f\u0649 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u063a\u0631\u0648\u0631\u0647\u0645 \u0628\u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0645. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0628\u0646\u0627\u0621 \u0636\u062e\u0645\u0629\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0628\u062f\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0639\u0644\u0649 \u0639\u062c\u0644.<\/p>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u0642\u062f\u0645\u064a\u064b\u0627 \u0641\u064a \u062a\u0641\u0643\u064a\u0631\u0643\u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u062a\u062f\u0631\u062c\u064b\u0627 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0639\u0644\u064a\u0643 \u0623\u0628\u062f\u064b\u0627 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0639\u0646 \u0637\u064a\u0628 \u062e\u0627\u0637\u0631 \u0625\u062b\u0627\u0631\u0629 \u0625\u0639\u062c\u0627\u0628 \u0623\u064a \u0634\u062e\u0635 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u062d\u064a\u062b \u0642\u062f \u062a\u062a\u0639\u0631\u0636 \u0644\u0625\u0635\u0627\u0628\u0627\u062a \u062e\u0637\u064a\u0631\u0629.<\/p>\n<p>\u0641\u0647\u0645 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0644\u0645\u0645\u062b\u0644 \u0627\u0644\u0648\u0627\u062d\u062f (1RM) \u0644\u0643\u0644 \u062c\u0647\u0627\u0632 \u0648\u0648\u0632\u0646 \u062a\u0646\u0648\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629. \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0645\u062b\u0644\u0643 \u0627\u0644\u0648\u0627\u062d\u062f \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0642\u0628\u0644 \u0623\u0646 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0631\u0627\u062d\u0629.<\/p>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u062c\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0635\u0631\u0627\u062d\u0629\u064b 1RM \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0643\u0644 \u0648\u0632\u0646 \u062a\u0646\u0648\u064a \u0631\u0641\u0639\u0647. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0633\u062a\u0639\u0631\u0641 \u062d\u062f\u0648\u062f \u0648\u0632\u0646\u0643 \u0644\u0643\u0644 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u064a \u0644\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3214\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly.jpg\" alt=\"\" width=\"750\" height=\"419\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-561x313.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-364x203.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#8. \u0636\u0639\u0641 \u062a\u0642\u062f\u0645 \u0627\u0644\u0648\u0632\u0646<\/h3>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u0645\u0631 \u062e\u0637\u064a\u0631\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u062c\u0646\u0628 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0631\u0627\u062d\u0629 \u0634\u062f\u064a\u062f\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u0645\u0639\u064a\u0646\u0629. \u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648\u0632\u0627\u0646\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u0628\u062b\u0628\u0627\u062a\u060c \u0648\u0625\u0644\u0627 \u0641\u0625\u0646 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0642\u062f \u062a\u0633\u062a\u0642\u0631 \u0642\u0628\u0644 \u0627\u0644\u0623\u0648\u0627\u0646.<\/p>\n<p>\u0645\u0627 \u062a\u0631\u064a\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062a\u064a \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0641\u0649 \u0623\u0646\u0633\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u062e\u0644\u0627\u0644 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u062a\u0642\u0648\u0645 \u0628\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u064a\u0633 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0623\u0644\u0648\u0641 \u0623\u0646 \u062a\u062c\u062f \u0641\u0626\u0631\u0627\u0646 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0644\u062a\u0632\u0645 \u0628\u0641\u0626\u0629 \u0627\u0644\u0648\u0632\u0646 \u062f\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0623\u064a \u0648\u0642\u062a. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0646\u062a\u0645\u064a \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0629 \u0645\u0646 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0641\u0644\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u0625\u0644\u0627 \u0628\u0633\u0628\u0628 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0633\u064a\u0626\u0629 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645.<\/p>\n<h3>#9. \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0633\u064a\u0626<\/h3>\n<p>\u0648\u0647\u0630\u0627 \u062e\u0637\u0623 \u0634\u0627\u0626\u0639 \u0622\u062e\u0631 \u064a\u0631\u062a\u0643\u0628\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0639\u0631\u0641\u0648\u0627 \u0630\u0644\u0643. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u0623\u063a\u0644\u0628 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u064a\u062a\u0628\u0646\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0631\u0648\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0633\u0637\u062d\u064a \u0645\u0646 \u0627\u0644\u0641\u0645 \u0648\u0627\u0644\u0635\u062f\u0631.<\/p>\n<p>\u0645\u0639 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645\u060c \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0645\u0643. \u062a\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0645\u0631\u064b\u0627 \u062e\u0637\u064a\u0631\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0639\u062f\u062f \u0644\u0627 \u064a\u062d\u0635\u0649 \u0645\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0636\u0639\u0641 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u062a\u0634\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u0627\u0644\u0642\u0644\u0642\u060c \u0648\u062d\u062a\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0628\u0630\u0644 \u062c\u0647\u062f \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0625\u062a\u0642\u0627\u0646\u0647\u060c \u062d\u064a\u062b \u062a\u0633\u062a\u0646\u0634\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643 \u0648\u062a\u0632\u0641\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0645\u0643.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0646\u0634\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643\u060c \u0641\u0625\u0646\u0643 \u062a\u0646\u0641\u062e \u0645\u0639\u062f\u062a\u0643 \u0642\u0628\u0644 \u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0645\u0643 \u0648\u062a\u0639\u064a\u062f \u0628\u0637\u0646\u0643 \u0625\u0644\u0649 \u062d\u062c\u0645\u0647 \u0627\u0644\u0637\u0628\u064a\u0639\u064a. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u062a\u0639\u0627\u0641\u064a\u0643\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0639\u062a\u0645\u0627\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0625\u062a\u0642\u0627\u0646\u0647 \u0623\u062b\u0646\u0627\u0621 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3215\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#10. \u062c\u0647\u062f \u0636\u0639\u064a\u0641 \u0648\u0643\u0633\u0644 \u0635\u0631\u064a\u062d<\/h3>\n<p>\u0642\u062f \u0644\u0627 \u062a\u0631\u063a\u0628 \u0641\u064a \u0633\u0645\u0627\u0639 \u0647\u0630\u0627\u060c \u0648\u0644\u0643\u0646 \u0645\u0627 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0645\u063a\u0627\u062f\u0631\u0629 \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u0628\u0630\u0644 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0641\u064a \u0639\u0636\u0648\u064a\u0629 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062f\u0641\u0639 \u0623\u0645\u0648\u0627\u0644\u0643 \u0627\u0644\u062a\u064a \u0643\u0633\u0628\u062a\u0647\u0627 \u0628\u0634\u0642 \u0627\u0644\u0623\u0646\u0641\u0633 \u0644\u0644\u0642\u064a\u0627\u0645 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\u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629\u060c \u0641\u0627\u0639\u0644\u0645 \u0623\u0646\u0643 \u0633\u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0647\u0646\u0627\u0643 \u0628\u0647\u062f\u0641 \u0648\u0627\u062d\u062f \u0641\u064a \u0630\u0647\u0646\u0643. \u0636\u0639 \u0631\u0623\u0633\u0643 \u062c\u0627\u0646\u0628\u064b\u0627 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628\u0643 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a\u060c \u0648\u0633\u062a\u0643\u0648\u0646 \u0633\u0639\u064a\u062f\u064b\u0627 \u0628\u0630\u0644\u0643.<br \/>\n\u0627\u0633\u062a\u0646\u062a\u0627\u062c<br \/>\n\u0628\u0627\u062e\u062a\u0635\u0627\u0631\u060c \u0646\u062d\u0646 \u062c\u0645\u064a\u0639\u064b\u0627 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\u0623\u0648 \u063a\u064a\u0631 \u0630\u0644\u0643 \u0645\u0630\u0646\u0628\u0648\u0646 [...] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d8%a7%d8%b1%d8%aa%d9%83%d8%a8%d9%87%d8%a7-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%aa%d8%af%d8%b1%d9%8a%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%82\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":3338,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3207","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 of the Common Mistakes Gym Goers Make during Strength Training - Anabolic Coach<\/title>\n<meta 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