{"id":3342,"date":"2024-01-12T12:16:30","date_gmt":"2024-01-12T12:16:30","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3342"},"modified":"2024-03-04T02:33:37","modified_gmt":"2024-03-04T02:33:37","slug":"understanding-deadlifts-tips-and-risks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d9%81%d9%87%d9%85-%d8%a7%d9%84%d8%b5%d8%af%d9%85%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d9%85%d9%8a%d8%aa%d8%a9-%d8%a7%d9%84%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%88%d8%a7%d9%84%d9%85%d8%ae%d8%a7%d8%b7%d8%b1\/","title":{"rendered":"\u0641\u0647\u0645 \u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0639 \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629"},"content":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u0648\u0644 \u0625\u0646 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height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>\u0627\u0644\u062e\u0637\u0648\u0629 #2: \u0625\u062a\u0642\u0627\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0630\u0639<\/h3>\n<p>\u0644\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u0631\u0641\u0639 \u0628\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062e\u0641\u0636 \u062c\u0630\u0639\u0643 \u0646\u062d\u0648 \u0642\u0636\u064a\u0628 EZ \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f.<\/p>\n<p>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062f\u0641\u0639 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\u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0633\u0627\u0628\u0642\u064b\u0627.<\/p>\n<ul>\n<li>\u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0648\u0627\u0644\u0628\u0637\u0646<\/li>\n<li>\u0644\u0627\u062a\u064a\u0633\u064a\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u064a,<\/li>\n<li>\u0627\u0644\u0645\u0639\u064a\u0646\u064a\u0629 \u0648<\/li>\n<li>\u0634\u0628\u0647 \u0645\u0646\u062d\u0631\u0641.<\/li>\n<\/ul>\n<h2>\u062e\u0645\u0633\u0629 (5) \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u062a\u062c\u0631\u0628\u0629<\/h2>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627. \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0647\u062f\u0641 \u062a\u062f\u0631\u064a\u0628 \u0645\u0639\u064a\u0646.<\/p>\n<p>\u062a\u0648\u062c\u062f \u0623\u064a\u0636\u064b\u0627 \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0644\u062a\u0644\u0628\u064a\u0629 \u0642\u064a\u0648\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0648\u0623\u064a\u0636\u064b\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0631\u062a\u0628\u0627\u0637\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0639\u064a\u0646\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u062e\u0645\u0633\u0629 (5) \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0638\u0649 \u0628\u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/p>\n<h3>#1. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/h3>\n<p>\u0645\u0639 \u0627\u0644\u0631\u0641 \u0627\u0644\u0645\u064a\u062a\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0645\u0644 \u0623\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u0642\u062f\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0648\u0636\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0634\u0631\u064a\u0637 EZ \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0645\u0644 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u064a\u0646\u0627\u0633\u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n<p>\u064a\u0645\u0643\u0651\u0646\u0643 Rack Deadlift \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631\u0647\u0627 \u0636\u0639\u064a\u0641\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3354\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#2. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 (RDL)<\/h3>\n<p>\u0645\u0639 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 (RDL) \u0641\u0625\u0646\u0643 \u062a\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0633\u064a\u062a\u0645 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0628\u0632\u0627\u0648\u064a\u0629 15 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/p>\n<p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u062d\u0627\u064a\u062f\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0647\u0628\u0648\u0637\u064a\u0629 \u0644\u0644\u0631\u0641\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/p>\n<p>\u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629\u060c \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<h3>#3. \u0627\u0646\u062a\u0632\u0627\u0639 \u0642\u0628\u0636\u0629 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/h3>\n<p>\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 Snatch Grip\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0642\u0641\u0629 \u0627\u0644\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0642\u0636\u064a\u0628 EZ \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0648\u0636\u0639 \u0627\u0644\u064a\u062f \u062e\u0627\u0631\u062c \u0641\u062e\u0630\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u064b\u060c \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0645\u0639 Snatch Grip Deadlift\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0642\u0628\u0636\u0629 \u0623\u0648\u0633\u0639 \u0628\u0643\u062b\u064a\u0631 \u0641\u064a \u0645\u0642\u0627\u0631\u0646\u0629.<\/p>\n<p>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0629 \u0623\u0648\u0633\u0639\u060c \u0633\u062a\u0636\u0645\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u0643\u062a\u0641\u0643.<\/p>\n<h3>#4. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0623\u0648 \u0627\u0644\u0645\u062a\u0635\u0644\u0628\u0629<\/h3>\n<p>\u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629\u060c \u0641\u0625\u0646\u0643 \u062a\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0642\u062f\u0645 \u0645\u0634\u0627\u0628\u0647\u0629 \u0644\u0644\u0631\u0627\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\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.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0645\u062f\u064a\u062f \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<p>\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u062a\u062e\u0630 \u062c\u0630\u0639\u0643 \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0627\u064a\u062f\u0629 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0647\u0628\u0648\u0637\u064a\u0629 \u0644\u0644\u0631\u0641\u0639 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u0644\u0630\u064a\u0646 \u064a\u062a\u062d\u0631\u0643\u0627\u0646 \u0648\u064a\u0646\u062b\u0646\u064a\u0627\u0646 \u0644\u0644\u062e\u0644\u0641.<\/p>\n<p>\u0641\u064a \u062a\u0645\u0631\u064a\u0646 Stiff Leg Deadlift\u060c \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<h3>#5. \u0627\u0644\u0633\u0648\u0645\u0648 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/h3>\n<p>\u0641\u064a \u062a\u0645\u0631\u064a\u0646 Sumo Deadlift\u060c \u0641\u0625\u0646\u0643 \u062a\u0641\u062a\u0631\u0636 \u0648\u0642\u0641\u0629 \u0642\u062f\u0645 \u0623\u0648\u0633\u0639 \u0628\u0643\u062b\u064a\u0631 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0648\u0642\u0641\u0629 \u0642\u062f\u0645 Deadlift \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/p>\n<p>\u0633\u064a\u062a\u0645 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062f\u0627\u062e\u0644 \u0641\u062e\u0630\u064a\u0643 \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u062c\u0630\u0639\u0643 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u062b\u0627\u0628\u062a \u0644\u062a\u0645\u0643\u064a\u0646\u0643 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062e\u0635\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639.<\/p>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/h2>\n<p>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0646\u0648\u0639 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0630\u064a \u062a\u0641\u0636\u0644\u0647\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u062a\u0648\u0642\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u062f\u062f \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f Deadlift\u061b<\/p>\n<ul>\n<li>\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u0648\u062a\u0646\u0634\u064a\u0637 \u0642\u0644\u0628\u0643.<\/li>\n<li>\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0648\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0628\u0627\u0633\u0637\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0644\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0641\u0632 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li>\n<li>\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0631\u0641\u0639 \u0627\u0644\u0631\u0623\u0633 \u062a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0631\u0627\u0626\u0639\u0629 \u0644\u0623\u064a \u0634\u062e\u0635 \u064a\u062f\u064a\u0631 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0642\u0637\u0639.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3351\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u062e\u0645\u0633 (5) \u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/h2>\n<h3>\u0646\u0635\u064a\u062d\u0629 #1:<\/h3>\n<p>\u0627\u0643\u062a\u0634\u0641 \u0623\u0642\u0648\u0649 \u0648\u0636\u0639\u064a\u0629 \u0645\u0645\u0643\u0646\u0629 \u0644\u0642\u062f\u0645\u064a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u0631\u0649 \u0623\u064a\u0646 \u0633\u062a\u0647\u0628\u0637 \u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0636\u0628\u0637 \u0641\u064a \u0643\u0644 \u0645\u0646\u0627\u0633\u0628\u0629.<br \/>\n\u0623\u0642\u0648\u0649 \u0648\u0636\u0639\u064a\u0629 \u0644\u0642\u062f\u0645\u064a\u0643 \u0647\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u062a\u0647\u0628\u0637 \u0641\u064a\u0647 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0641\u0632 \u0648\u062a\u0647\u0628\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0647\u0630\u0647 \u0641\u064a \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629.<\/p>\n<h3>\u0646\u0635\u064a\u062d\u0629 #2:<\/h3>\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u0636\u064a\u0628 EZ \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u0642\u0631\u064a\u0628 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u062c\u0633\u0645\u0643. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u0636\u064a\u0628 EZ \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u064a\u0644\u0627\u0645\u0633 \u0633\u0627\u0642\u064a\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0639\u062f \u0644\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629. \u0644\u062a\u062c\u0646\u0628 \u062d\u0631\u0648\u0642 \u0642\u0635\u0628\u0629 \u0627\u0644\u0633\u0627\u0642\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0633\u0631\u0627\u0648\u064a\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u062c\u0648\u0627\u0631\u0628 \u0627\u0644\u0639\u0627\u0644\u064a\u0629.<\/p>\n<h3>\u0646\u0635\u064a\u062d\u0629 #3:<\/h3>\n<p>\u0627\u062a\u062e\u0630 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0642\u0628\u0644 \u0623\u064a \u0631\u0641\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f \u0648\u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0635\u062f\u0631\u0643 \u0645\u0631\u062a\u0641\u0639. \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u0631\u0641\u0639 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0634\u063a\u064a\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/p>\n<h3>\u0646\u0635\u064a\u062d\u0629 #4:<\/h3>\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644\u064a\u0629 \u062a\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0646\u062f \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629.<\/p>\n<h3>\u0646\u0635\u064a\u062d\u0629 #5:<\/h3>\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0630\u0631\u0648\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0625\u0644\u0649 \u0630\u0631\u0648\u062a\u0647\u0627.<br \/>\n\u0627\u0633\u062a\u0646\u062a\u0627\u062c<br \/>\n\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 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