{"id":4041,"date":"2026-01-12T13:12:18","date_gmt":"2026-01-12T13:12:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=4041"},"modified":"2026-02-10T09:35:45","modified_gmt":"2026-02-10T09:35:45","slug":"flat-dumbbell-press-build-a-stronger-fuller-chest-the-right-way","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-\u0639\u0644\u0649-\u0633\u0637\u062d-\u0645\u0633\u062a\u0648\u064d-\u0644\u0628\u0646\u0627\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u064d: \u0628\u0646\u0627\u0621 \u0635\u062f\u0631 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0627\u0645\u062a\u0644\u0627\u0621\u064b \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u0644\u0627 \u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u064d \u0633\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0635\u062f\u0631\u060c \u0644\u0643\u0646 \u0641\u064a \u0639\u0627\u0644\u0645 \u062a\u062f\u0631\u064a\u0628 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u064f\u062d\u062f\u062b \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0642\u0644\u0629 \u0646\u0648\u0639\u064a\u0629 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0639\u0646\u062f \u0623\u062f\u0627\u0626\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0625\u0646\u0647 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0639\u0649 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0635\u062f\u0631 \u0645\u0645\u062a\u0644\u0626 \u0648\u062c\u0630\u0627\u0628.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u064a\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u0622\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0644\u0649 \u0625\u062e\u0641\u0627\u0621 \u0646\u0642\u0627\u0637 \u0636\u0639\u0641\u0643\u060c 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href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0623\u0633\u0627\u0633\u064a\u0629-\u064a\u062c\u0628-\u0639\u0644\u0649-\u0643\u0644-\u0645\u0628\u062a\u062f\u0626-\u0641\u064a-\u0635\u0627\u0644\u0629-\u0627\/\"><span style=\"font-weight: 400;\">\u0623\u062a\u0642\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0629<\/span><\/a><span style=\"font-weight: 400;\"> \u0648\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0641\u0642\u0637.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0642\u0628\u0644 \u0623\u0646 \u0646\u062a\u0639\u0645\u0642 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u0637\u062d 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\u0644\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0623\u0646\u0647\u0627 \u062a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u062d\u0631\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0646 \u062a\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u0644 \u0639\u0646 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636\u060c \u0648\u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u0646 \u062a\u062a\u0645\u062f\u062f \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642 \u0648\u0623\u0646 \u062a\u0646\u0642\u0628\u0636 \u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 (\u062a\u0643\u0631\u0627\u0631).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0646\u062a\u064a\u062c\u0629\u064b \u0644\u0644\u062a\u0645\u062f\u062f 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\u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u0637\u062d \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0636\u0639\u064a\u062a\u0643 \u062b\u0627\u0628\u062a\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0623\u0648\u0644\u0627\u064b \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0643\u0627\u0645\u0644\u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 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\u064a\u064f\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0648\u0644\u064a\u062f \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0644\u0627\u0632\u0645 \u0641\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0627\u0639\u062f\u0629 \u062b\u0627\u0628\u062a\u0629.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0635\u062f\u0631\u0643 \u0648\u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u064a\u0643 \u0645\u0639\u064b\u0627. \u0633\u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u062d\u0645\u0627\u064a\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641\u060c \u0628\u062d\u064a\u062b \u064a\u062a\u062d\u0645\u0644 \u0635\u062f\u0631\u0643 \u0627\u0644\u0639\u0628\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0625\u064a\u0642\u0627\u0639 \u0633\u0644\u0633 \u0648\u0645\u0646\u0636\u0628\u0637 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629. \u062a\u062c\u0646\u0628 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0631\u064a\u0643 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0641\u064a \u0623\u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0628\u0644 \u0623\u0628\u0642\u0650\u0647\u0645\u0627 \u0645\u062b\u0646\u064a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u0646\u0632\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0644\u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0646\u0645\u0648 \u0639\u0636\u0644\u064a. \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627 \u062a\u064f\u0641\u0639\u0651\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643.<\/span><\/p>\n<p><iframe title=\"\u0645\u0634\u063a\u0644 \u0641\u064a\u062f\u064a\u0648 \u064a\u0648\u062a\u064a\u0648\u0628\" src=\"https:\/\/www.youtube.com\/embed\/ajJMv7Q7bWI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<h3><b>\u062f\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u0637\u062d \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u064a\u0648\u0645 \u0627\u0644\u062f\u0641\u0639<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u064d \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a\u060c \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u0639\u064b\u0627 \u0644\u062f\u0639\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u064a\u0634\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0627\u0641\u0638 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u0643 \u062d\u062a\u0649 \u0644\u0627 \u064a\u062a\u0630\u0628\u0630\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639\u0647 \u0648\u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a. <\/span><a href=\"https:\/\/anabolic-coach.com\/ar\/\u0625\u062a\u0642\u0627\u0646-\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062e\u0627\u0635-\u0628\u0643\/\"><span style=\"font-weight: 400;\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0627\u063a\u0645 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0628\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0647\u0648 \u0645\u0627 \u064a\u0628\u0646\u064a \u0628\u0646\u064a\u0629 \u062c\u0633\u062f\u064a\u0629 \u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0628\u0644 \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u0648\u0648\u0642\u062a \u0625\u062f\u062e\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u0637\u062d \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u064a\u0648\u0645 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0627\u0633\u062a\u0647\u062f\u0641 \u0623\u062f\u0627\u0621 \u0645\u0627 \u0628\u064a\u0646 6 \u0625\u0644\u0649 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0641\u064a 3 \u0625\u0644\u0649 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629. \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0631\u0641\u0639 \u0623\u0648\u0632\u0627\u0646 \u062a\u0641\u0648\u0642 \u0642\u062f\u0631\u062a\u0643.<\/span><\/p>\n<h3><b>\u062a\u062c\u0646\u0628 \u0641\u062e \u0627\u0644\u063a\u0631\u0648\u0631 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0623\u0646\u0627 \u0628\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0648\u0632\u0646 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631. \u0641\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u062b\u0642\u064a\u0644\u0629 \u062c\u062f\u064b\u0627\u060c \u064a\u0642\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0641\u0642\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0634\u062f \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u0646\u0645\u0648\u0647\u0627.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u064a\u0624\u062f\u064a \u0641\u062a\u062d \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0625\u0644\u0649 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0646 \u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0631\u0635 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0629.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u062f\u0649 \u062c\u0648\u062f\u0629 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0644\u064a\u0633 \u0639\u0644\u0649 \u0645\u062f\u0649 \u062b\u0642\u0644 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@realanaboliccoach\/video\/7592964151828286727\" data-video-id=\"7592964151828286727\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\">\n<section> <a target=\"_blank\" title=\"@realanaboliccoach\" href=\"https:\/\/www.tiktok.com\/@realanaboliccoach?refer=embed\">@realanaboliccoach<\/a> <\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u064d: \u0627\u0628\u0646\u0650 \u0635\u062f\u0631\u064b\u0627 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0627\u0645\u062a\u0644\u0627\u0621\u064b \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u064d \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631\u060c \u0628\u0644 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u0623\u062f\u0627\u0626\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \ud83d\udcaa \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u062b\u0645 \u0627\u0644\u0646\u0645\u0648. <a title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0633\u0637\u062d\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/flatdumbbellpress?refer=embed\">#FlatDumbbellPress<\/a> <a title=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/chestworkout?refer=embed\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 #C<\/a> <a title=\"\u062a\u062f\u0631\u064a\u0628 \u064a\u0648\u0645 \u0627\u0644\u062f\u0641\u0639\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/pushdaytraining?refer=embed\">#PushDayTraining<\/a> <a title=\"\u062a\u062f\u0631\u064a\u0628 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/hypertrophytraining?refer=embed\">#HypertrophyTraining<\/a> <a title=\"\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/trainwithform?refer=embed\">#TrainWithForm<\/a> <\/p>\n<p> <a target=\"_blank\" title=\"\u266c \u0627\u0644\u0635\u0648\u062a \u0627\u0644\u0623\u0635\u0644\u064a - \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7592964202025847560?refer=embed\">\u266c \u0627\u0644\u0635\u0648\u062a \u0627\u0644\u0623\u0635\u0644\u064a \u2013 \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a<\/a> <\/section>\n<\/blockquote>\n<p> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script><\/p>\n<h2><b>\u0627\u0644\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0631\u0641\u0639 \u0628\u0648\u0639\u064a \u0648\u0647\u062f\u0641. \u0641\u0645\u0639 \u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0643\u0627\u0645\u0644\u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0633\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631 \u0642\u0648\u064a\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642\u0647\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0627\u0631.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062a\u062f\u0631\u0628 \u0628\u0627\u0646\u0636\u0628\u0627\u0637 \u0648\u0647\u062f\u0641. \u0648\u0633\u062a\u0631\u0649 \u0646\u062a\u0627\u0626\u062c\u0643 \u062a\u062a\u062d\u062f\u062b \u0639\u0646 \u0646\u0641\u0633\u0647\u0627.<\/span><\/p>\n<h2><\/h2>","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u0644\u0627 \u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u064d \u0633\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0635\u062f\u0631\u060c \u0644\u0643\u0646 \u0641\u064a \u0639\u0627\u0644\u0645 \u062a\u062f\u0631\u064a\u0628 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u064f\u062d\u062f\u062b \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0642\u0644\u0629 \u0646\u0648\u0639\u064a\u0629 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0639\u0646\u062f \u0623\u062f\u0627\u0626\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0625\u0646\u0647 \u0623\u062d\u062f \u0623\u0642\u0648\u0649 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0639\u0649 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0646\u0627\u0633\u0642\u0629\u060c \u0648\u062c\u0633\u0645 \u0645\u0645\u062a\u0644\u0626 \u0648\u062c\u0630\u0627\u0628. <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0628\u0627\u0644\u062f\u0645\u0628\u0644-\u0639\u0644\u0649-\u0633\u0637\u062d-\u0645\u0633\u062a\u0648\u064d-\u0644\u0628\u0646\u0627\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":4044,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-4041","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 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