{"id":3661,"date":"2024-06-28T04:45:00","date_gmt":"2024-06-28T04:45:00","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3661"},"modified":"2026-03-25T14:29:52","modified_gmt":"2026-03-25T14:29:52","slug":"ultimate-calf-training-top-5-exercises-to-build-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/\u062a\u062f\u0631\u064a\u0628-\u0631\u0628\u0644\u0629-\u0627\u0644\u0633\u0627\u0642-\u0627\u0644\u0646\u0647\u0627\u0626\u064a-\u0623\u0639\u0644\u0649-5-\u062a\u0645\u0627\u0631\u064a\u0646\/","title":{"rendered":"\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0646\u0647\u0627\u0626\u064a \u0644\u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642: \u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u062a\u0645 \u0625\u0647\u0645\u0627\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0637\u0648\u0631 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0639\u0632\u0632 \u0645\u0638\u0647\u0631 \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0647\u0627 \u0645\u0632\u064a\u062f\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0639 \u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u0645\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644\u060c \u0633\u0646\u0633\u062a\u0639\u0631\u0636 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644\u0647\u0627 \u0645\u0639 \u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n<h2><b>1. \u064a\u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0642\u0641\u0627\u064b<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0642\u0641\u0627\u064b \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u0647\u064a \u0623\u0643\u0628\u0631 \u062c\u0632\u0621 \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642. \u0639\u0646\u062f \u0625\u062f\u0631\u0627\u062c\u0647 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642.<\/span><\/p>\n<h3><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0642\u0641 \u0639\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u0648 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0633\u0644\u0645 \u0645\u0639 \u062a\u062f\u0644\u064a \u0643\u0639\u0628\u064a\u0643 \u0645\u0646 \u0627\u0644\u062d\u0627\u0641\u0629.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u062c\u0647\u0627\u0632\u060c \u0641\u0627\u0633\u062a\u062e\u062f\u0645 \u062f\u0645\u0628\u0644 \u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0625\u0636\u0627\u0641\u064a\u0629. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0644\u0643 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0623\u0642\u0635\u0649 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0643\u0639\u0628\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0645\u062a\u062c\u0627\u0648\u0632\u064b\u0627 \u062d\u0627\u0641\u0629 \u0627\u0644\u062f\u0631\u062c\u0629.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>\u0646\u0635\u0627\u0626\u062d \u0644\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0642\u0641\u0627\u064b:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0639\u0637 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0646\u0645\u0648 \u0644\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0648\u0642\u0648\u0641\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/span><\/li>\n<\/ul>\n<h3><b>\u0641\u0648\u0627\u0626\u062f \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0642\u0641\u0627\u064b<\/b><\/h3>\n<p><b>\u0623) \u0627\u0644\u0643\u062a\u0644\u0629 \u0648\u0627\u0644\u0642\u0648\u0629\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>\u0628) \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0645\u0646 \u062b\u0628\u0627\u062a \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u062c\u0644.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>\u062c) \u0627\u0644\u062a\u0648\u0627\u0632\u0646:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0645\u0627 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0632\u0632 \u062a\u0648\u0627\u0632\u0646 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0633\u0627\u0642.<\/span><\/p>\n<h2><b>2. \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0646\u0639\u0644\u060c \u0648\u0647\u064a \u0639\u0636\u0644\u0629 \u062a\u0642\u0639 \u0623\u0633\u0641\u0644 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642. \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0628\u0642\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0645\u0638\u0647\u0631\u0627\u064b \u0645\u0645\u062a\u0644\u0626\u0627\u064b.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3663\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u060c \u0636\u0639 \u0645\u0642\u062f\u0645\u0629 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0648\u0633\u0627\u062f\u0629.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0645\u0642\u062f\u0645\u0629 \u0642\u062f\u0645\u0643 \u0648\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0642\u0628\u0644 \u0625\u0646\u0632\u0627\u0644 \u0643\u0639\u0628\u064a\u0643.\u00a0<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15-20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>\u0646\u0635\u0627\u0626\u062d \u0644\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0636\u0628\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062d\u0643\u0645 \u0641\u064a \u062d\u0631\u0643\u062a\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647\u0627 \u0628\u062d\u064a\u062b \u062a\u0642\u0648\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0639\u0646\u062f \u0630\u0631\u0648\u0629 \u0627\u0644\u062c\u0647\u062f \u0644\u0636\u0645\u0627\u0646 \u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/span><\/li>\n<\/ul>\n<h3><b>\u0641\u0648\u0627\u0626\u062f \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633:<\/b><\/h3>\n<ol>\n<li><b>\u0623) \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0639\u0644 \u0628\u0634\u0643\u0644 \u0645\u0645\u062a\u0627\u0632.<\/span><\/p>\n<h2><\/h2>\n<ol>\n<li><b>\u0628)<\/b> <b>\u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062a\u0639\u0631\u064a\u0641:<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0641\u0647\u0648 \u064a\u064f\u062d\u062f\u062f \u0648\u064a\u064f\u062d\u0633\u0651\u0646 \u0634\u0643\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/p>\n<h2><\/h2>\n<ol>\n<li><b>\u062c) \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/p>\n<h2><b>3. \u064a\u0631\u0641\u0639 \u0639\u062c\u0644 \u0627\u0644\u062d\u0645\u0627\u0631<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0644\u0649 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062d\u0645\u0627\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 (\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0648\u0623\u0645\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0646\u0639\u0644\u064a\u0629) \u0648\u064a\u0645\u0646\u062d\u0647\u0627 \u062a\u0645\u062f\u062f\u0627\u064b \u0623\u0639\u0645\u0642 \u0628\u0641\u0636\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062f\u0631\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0645\u0646 \u0632\u0627\u0648\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u0645\u0648 \u0623\u0643\u0628\u0631.<\/span><\/p>\n<h3><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (Donkey calf raises) \u0623\u0648 \u0645\u0642\u0639\u062f\u060c \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0648\u0631\u0643\u064a\u0643.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0645\u0642\u062f\u0645\u0629 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629\u060c \u0648\u0627\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0628\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0642\u0628\u0644 \u062e\u0641\u0636 \u0643\u0639\u0628\u064a\u0643.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0631\u0628\u064a\u0629 \u0627\u0644\u0639\u062c\u0648\u0644 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0627\u0644\u062d\u0645\u0627\u0631<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0648\u0641\u0631 \u062c\u0647\u0627\u0632\u060c \u0627\u0637\u0644\u0628 \u0645\u0646 \u0634\u062e\u0635 \u0645\u0627 \u0623\u0646 \u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u0633\u064a\u0637\u0631\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0628\u0642\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0634\u062f\u0648\u062f\u0629.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3665\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>\u0641\u0648\u0627\u0626\u062f \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u0646 \u062a\u0631\u0628\u064a\u0629 \u0639\u062c\u0644 \u0627\u0644\u062d\u0645\u0627\u0631:<\/b><\/h3>\n<p><b>\u0623) \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f:<\/b><span style=\"font-weight: 400;\"> \u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0639\u062c\u0648\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0645\u0627\u0631 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0628\u0634\u0643\u0644 \u0639\u0645\u064a\u0642 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0623\u064a\u0636\u0627\u064b.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>\u0628) \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a: <\/b><span style=\"font-weight: 400;\">\u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 (\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0648\u0623\u0645\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0646\u0639\u0644\u064a\u0629).<\/span><\/p>\n<h3><\/h3>\n<ol>\n<li><b>\u062c) \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642: <\/b><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u064f\u0634\u0628\u0647 \u062a\u0645\u0631\u064a\u0646 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/li>\n<\/ol>\n<h2><b>4. \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u062a\u064a\u062d \u0644\u0643 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0623\u0631\u062c\u0644 \u0631\u0641\u0639 \u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 (\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0648\u0623\u0645\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0646\u0639\u0644\u064a\u0629). \u064a\u062c\u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0646 \u0645\u0632\u0627\u064a\u0627 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642.<\/span><\/p>\n<h3><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0645\u0639 \u0648\u0636\u0639 \u0645\u0642\u062f\u0645\u0629 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u0646\u0635\u0629.\u00a0<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0644\u0643\u0646 \u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0627\u062f\u0641\u0639 \u0628\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0631\u064a\u0643 \u0643\u0627\u062d\u0644\u064a\u0643.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0646\u0632\u0644 \u0633\u0627\u0642\u064a\u0643 \u0628\u0631\u0641\u0642 \u0623\u0633\u0641\u0644 \u0627\u0644\u0645\u0646\u0635\u0629.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0645\u0641\u0627\u0635\u0644\u0643.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062d\u0643\u0645 \u0641\u064a \u062d\u0631\u0643\u062a\u0643 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0631\u062a\u062f\u0627\u062f \u0627\u0644\u0648\u0632\u0646.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0636\u0628\u0637 \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/span><\/li>\n<\/ul>\n<h3><b>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/b><\/h3>\n<p><b>\u0623) \u0645\u0642\u0627\u0648\u0645\u0629 \u0634\u062f\u064a\u062f\u0629: <\/b><span style=\"font-weight: 400;\">\u064a\u062a\u0636\u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0645\u062e\u0635\u0635 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u062c\u0627\u062f\u0629 \u062a\u0634\u062c\u0639 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<h3><\/h3>\n<p><b>\u0628) \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644: <\/b><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0642\u0648\u0649 \u0623\u064a\u0636\u0627\u064b.<\/span><\/p>\n<h3><\/h3>\n<p><b>\u062c) \u0628\u064a\u0626\u0629 \u0645\u0633\u062a\u0642\u0631\u0629: <\/b><span style=\"font-weight: 400;\">\u064a\u064f\u062a\u064a\u062d \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u062b\u0627\u0628\u062a\u0629.<\/span><\/p>\n<h3><\/h3>\n<ol start=\"5\">\n<li><b> \u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0635\u0646\u062f\u0648\u0642<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u062a\u0645\u0631\u064a\u0646\u0627\u064b \u0644\u0644\u0642\u0641\u0632\u060c \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.\u00a0<\/span><\/p>\n<h3><b>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a\u0629:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0623\u0645\u0627\u0645 \u0645\u0646\u0635\u0629 \u0623\u0648 \u0635\u0646\u062f\u0648\u0642 \u0642\u0648\u064a \u064a\u0645\u0643\u0646\u0647 \u062a\u062d\u0645\u0644 \u0648\u0632\u0646\u0643.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0641\u0648\u0642 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u062f\u0627\u0641\u0639\u0627\u064b \u0628\u0633\u0627\u0642\u064a\u0643 \u0648\u0645\u062d\u0631\u0643\u0627\u064b \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0632\u062e\u0645. \u0627\u0647\u0628\u0637 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.\u00a0<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u0632\u0644 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<h3><b>\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0647\u0628\u0648\u0637 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0635\u062f\u0645\u0629 \u0639\u0644\u0649 \u0645\u0641\u0635\u0644\u0643.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u0628\u062a\u062f\u0626\u060c \u0627\u0628\u062f\u0623 \u0628\u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0645\u0646\u0635\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0643\u0644\u0645\u0627 \u062a\u062d\u0633\u0646\u062a \u0645\u0647\u0627\u0631\u0627\u062a\u0643 \u0648\u0627\u0632\u062f\u0627\u062f\u062a \u0642\u0648\u062a\u0643.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3666\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>\u0641\u0648\u0627\u0626\u062f \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a\u0629:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><b>\u0623) \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0641\u062c\u0627\u0631:<\/b><\/span><span style=\"font-weight: 400;\"> \u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/p>\n<h3><\/h3>\n<p><b>\u0628) \u0627\u0644\u062a\u0646\u0633\u064a\u0642: <\/b><span style=\"font-weight: 400;\">\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<h3><\/h3>\n<p><b>\u062c) \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628: <\/b><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<h2><b>\u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0643\u064a \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0628\u0646\u0627\u0621 \u0648\u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u0642\u0648\u064a\u0629\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0627\u0644\u0645\u062b\u0627\u0628\u0631\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0645\u0633\u0629 (5) \u0647\u0630\u0647 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u060c \u0641\u0644\u0646 \u062a\u0632\u064a\u062f \u062d\u062c\u0645 \u0633\u0627\u0642\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0633\u062a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0642\u0648\u0629 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\u0635\u0644\u0627\u0628\u0629 \u0645\u0646 \u0646\u0641\u0633\u0643.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0631\u0634\u062f\u060c \u0641\u064a <\/span><a href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u062f\u0631\u064a\u0628-\u0645\u062c\u0627\u0646\u064a\/\"><span style=\"font-weight: 400;\">\u0645\u062f\u0631\u0628 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0646\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u0628\u0627\u064b \u0645\u062c\u0627\u0646\u064a\u0627\u064b<\/span><\/a><span style=\"font-weight: 400;\"> \u0625\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0647\u0645 \u0645\u0633\u062a\u0639\u062f\u0648\u0646 \u0648\u0631\u0627\u063a\u0628\u0648\u0646 \u0641\u064a \u0628\u0630\u0644 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062c\u0627\u062d.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>The calves most often get overlooked in exercise routines. But when fully developed, it enhances the appearance and strength of the legs, giving it more balance with better performance and also preventing it from injury. &nbsp; In this comprehensive guide, we will be looking into 5 exercises that will help build your calves, improve its [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u062f\u0631\u064a\u0628-\u0631\u0628\u0644\u0629-\u0627\u0644\u0633\u0627\u0642-\u0627\u0644\u0646\u0647\u0627\u0626\u064a-\u0623\u0639\u0644\u0649-5-\u062a\u0645\u0627\u0631\u064a\u0646\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":3670,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3661","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>Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Maximize your calf gains with our ultimate training guide. 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