{"id":665,"date":"2018-09-10T10:34:53","date_gmt":"2018-09-10T10:34:53","guid":{"rendered":"https:\/\/blog.myogenlabs.com\/?p=665"},"modified":"2023-12-15T04:53:10","modified_gmt":"2023-12-15T04:53:10","slug":"how-to-gain-muscle-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d9%83%d9%8a%d9%81-%d8%aa%d9%83%d8%aa%d8%b3%d8%a8-%d9%83%d8%aa%d9%84%d8%a9-%d8%b9%d8%b6%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0631\u0639\u0629"},"content":{"rendered":"<h1 style=\"text-align: center;\"><strong>\u0643\u064a\u0641 \u062a\u0643\u062a\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0631\u0639\u0629<\/strong><\/h1>\n<h2><strong>\u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0629\u061f<\/strong><\/h2>\n<p>\u0644\u0628\u0646\u0627\u0621 <strong>\u0639\u0636\u0644\u0629<\/strong> \u064a\u062c\u0628 \u0623\u0646 \u0646\u0641\u0647\u0645\u0647. \u062a\u0639\u0631\u0641 \u0648\u064a\u0643\u064a\u0628\u064a\u062f\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0623\u0646\u0647\u0627: &#039;\u0623 <em>\u0644\u064a\u0646<\/em> \u062a\u0648\u062c\u062f \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a. <strong>\u0639\u0636\u0644\u0629<\/strong> \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062e\u0644\u0627\u064a\u0627 <a href=\"https:\/\/www.webmd.com\/men\/features\/benefits-protein\"><strong>\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/a> \u062e\u064a\u0648\u0637 \u0627\u0644\u0623\u0643\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u064a\u0648\u0633\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0646\u0632\u0644\u0642 \u0639\u0628\u0631 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u060c \u0645\u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646\u0647 <strong>\u0627\u0644\u062a\u0642\u0644\u0635<\/strong> \u064a\u063a\u064a\u0631 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0637\u0648\u0644 \u0648 <strong>\u0634\u0643\u0644<\/strong> \u0645\u0646 \u0627\u0644\u062e\u0644\u064a\u0629. <a href=\"https:\/\/anabolic-coach.com\/ar\/\u0627\u0644\u062d\u0641\u0627\u0638-\u0639\u0644\u0649-\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u0627\u062a\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0639\u0636\u0644\u0627\u062a<\/strong><\/a> \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0647\u064a \u0625\u0646\u062a\u0627\u062c <strong>\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/strong>. \u0647\u0645 \u0645\u0633\u0624\u0648\u0644\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644 \u0639\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0645\u0648\u0642\u0641 \u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0648\u0643\u0630\u0644\u0643 <strong>\u062d\u0631\u0643\u0629<\/strong> \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u060c \u0645\u062b\u0644 \u062a\u0642\u0644\u0635 \u0627\u0644\u0642\u0644\u0628 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0639\u0628\u0631 \u0627\u0644\u062a\u0645\u0639\u062c.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/VVL-8zr2hk4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>\u0644\u0642\u062f \u0648\u0636\u0639\u0646\u0627 \u062e\u0637\u064b\u0627 \u062a\u062d\u062a \u0628\u0639\u0636 \u0627\u0644\u0643\u0644\u0645\u0627\u062a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0635: <a href=\"https:\/\/anabolic-coach.com\/ar\/7-\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u062f\u064a\u0644-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u060c \u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634 \u060c \u0627\u0644\u0634\u0643\u0644 \u060c \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629. \u0633\u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0643\u0644\u0645\u0627\u062a \u0623\u0633\u0627\u0633 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062e\u0635\u0627\u0626\u0635\u0647\u0627. \u0633\u0648\u0641 \u064a\u0645\u0647\u062f\u0648\u0646 \u0627\u0644\u0637\u0631\u064a\u0642 \u0644\u0641\u0647\u0645 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0628\u0646\u064a\u0629 \u062c\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 <strong>\u0639\u0636\u0644\u0629<\/strong> <strong>\u0643\u062a\u0644\u0629<\/strong>.<\/p>\n<h2><strong>\u0643\u064a\u0641 \u0623\u0643\u0633\u0628 \u0639\u0636\u0644\u0627\u062a\u064a \u0641\u0639\u0644\u064a\u064b\u0627\u061f<\/strong><\/h2>\n<p>\u0644\u0641\u0647\u0645 \u0643\u064a\u0641 <strong>\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0639\u0644\u064a\u0646\u0627 \u0623\u0648\u0644\u0627\u064b \u0623\u0646 \u0646\u062a\u062d\u0642\u0642 \u0645\u0646 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u0627<a href=\"https:\/\/anabolic-coach.com\/ar\/\u0641\u0648\u0627\u0626\u062f-\u0631\u0641\u0639-\u0623\u0648\u0632\u0627\u0646-\u062b\u0642\u064a\u0644\u0629\/\" target=\"_blank\" rel=\"noopener\"> \u0631\u0641\u0639 \u0623\u062b\u0642\u0627\u0644<\/a>\u060c \u0646\u0642\u0648\u0645 \u0628\u062a\u0648\u0644\u064a\u062f \u0627\u0644\u062f\u0645\u0648\u0639 \u0627\u0644\u062f\u0642\u064a\u0642\u0629 (\u0627\u0644\u0635\u062f\u0645\u0627\u062a) \u0641\u064a <strong>\u0639\u0636\u0644\u0629<\/strong> \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u060c \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062f\u0639\u064a \u0628\u0639\u0636 &quot;\u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0627\u062a\u0644\u064a\u0629&quot; \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u0627\u0644\u0641\u0629 \u0648\u0647\u0630\u0647 \u0647\u064a \u0628\u0627\u0644\u0636\u0628\u0637 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\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h2>\u0627\u0644\u0642\u0627\u0639\u062f\u0629 #1: \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645\u0647<\/h2>\n<p>\u0644\u0628\u0646\u0627\u0621 <strong>\u0639\u0636\u0644\u0629<\/strong> \u0628\u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u0645\u062b\u0644 \u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645\u0647 \u062c\u0633\u0645\u0643. \u0647\u0630\u0627 \u0623\u0645\u0631 \u062d\u064a\u0648\u064a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0630\u0644\u0643 <strong>\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0628\u062f\u0648\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0639\u0627\u0646\u064a\u062a \u0645\u0646 \u0623\u062c\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u0645\u0627\u0636\u064a. \u064a\u0645\u0643\u0646 \u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a \u0627\u0644\u0633\u062a\u064a\u0631\u0648\u064a\u062f \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0623\u0643\u062b\u0631 \u062a\u0633\u0627\u0647\u0644\u0627\u064b \u0645\u0639 \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0623\u0646 \u0623\u062c\u0633\u0627\u0645\u0647\u0645 \u062a\u0642\u0648\u0645 \u0628\u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0645\u0639\u062f\u0644 \u0645\u062d\u0633\u0646 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u0629 \u0637\u0648\u0627\u0644 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0644\u0646 \u064a\u062a\u0645\u062a\u0639 \u0644\u0627\u0639\u0628 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0628\u0623\u064a \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u064a\u0629.<\/p>\n<p>\u0644\u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u060c \u0642\u0645 \u0628\u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR) \u060c \u0623\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629. \u0628\u0645\u062c\u0631\u062f \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u060c \u0648\u0647\u0630\u0627 \u0647\u0648 \u0647\u062f\u0641\u0643 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<p>\u0627\u0644\u0635\u064a\u063a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u062d\u0633\u0627\u0628 \u0647\u064a:<\/p>\n<p><strong>\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 (\u0631\u0637\u0644) \u00d7 15 = \u0635\u064a\u0627\u0646\u0629<\/strong><\/p>\n<p>\u0644\u0630\u0644\u0643 \u060c \u0634\u062e\u0635 \u064a\u0632\u0646 180 \u0631\u0637\u0644\u0627\u064b \u0633\u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0648\u0634\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0635\u064a\u063a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n<p><strong>180 \u00d7 15 = 2700 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 = \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/strong><\/p>\n<p>\u0646\u062d\u0646 \u0646\u0639\u0644\u0645 \u0630\u0644\u0643 \u0644\u0646\u0643\u0633\u0628\u0647 <strong>\u0639\u0636\u0644\u0629<\/strong> \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644 500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0632\u0646 180 \u0631\u0637\u0644\u0627\u064b 3200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \/ \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0644\u064a\u0633 \u062b\u0627\u0628\u062a\u064b\u0627 \u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0631\u0627\u0642\u0628\u0629 \u062a\u0642\u062f\u0645\u0643 \u0648\u062a\u0639\u062f\u064a\u0644 \u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0641\u0642\u064b\u0627 \u0644\u0630\u0644\u0643. \u0642\u062f \u064a\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646\u0647\u0645 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 800 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062f\u064a\u0647\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3137\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><strong>\u0627\u0644\u0642\u0627\u0639\u062f\u0629 #2: \u0636\u0627\u0639\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627<\/strong><\/h2>\n<p>\u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0627 \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0623\u0643\u0644\u0647 \u0623\u0643\u062b\u0631 \u060c \u0647\u0646\u0627\u0643 \u0645\u062c\u0627\u0644 \u0622\u062e\u0631 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u062a\u0628\u0647 \u0625\u0644\u064a\u0647 \u0641\u064a \u0641\u0626\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u062a\u062c\u0627\u0647\u0644 \u062a\u0644\u0643 \u0627\u0644\u0623\u0633\u0627\u0637\u064a\u0631 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0644 \u0625\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0641\u0642\u0637 \u0647\u0636\u0645 20 \u0623\u0648 30 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062a\u0623\u0643\u0644 \u0641\u064a\u0647\u0627 \u060c \u0623\u0648 \u0623\u0646\u0643 \u062a\u062a\u0646\u0627\u0648\u0644 \u0639\u062f\u0629 \u062c\u0631\u0639\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 6-7 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627. \u0633\u062a\u0641\u0642\u062f \u0623\u0647\u062f\u0627\u0641\u0643 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\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629<\/strong><\/h2>\n<p>\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0637\u0626\u0629 \u062e\u0637\u0623 \u0634\u0627\u0626\u0639. \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0627\u0648\u0644 <strong>\u0627\u0643\u062a\u0633\u0627\u0628 \u0643\u062a\u0644\u0629<\/strong>\u060c \u0642\u062f \u062a\u0642\u0648\u062f\u0643 \u063a\u0631\u064a\u0632\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u062a\u0632\u0627 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\u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u0644\u0643 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u0644 \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627 - \u0645\u062b\u0644 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u0639 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0643\u0637\u0628\u0642 \u062c\u0627\u0646\u0628\u064a.<\/p>\n<p>\u064a\u062d\u0628 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u062d\u0633\u0627\u0628 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0645\u062d \u0628\u0646\u0645\u0637 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0648\u0644\u0643\u0646 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\u0627\u0644\u0623\u0641\u0636\u0644\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/h2>\n<p>\u0627\u062c\u0639\u0644\u0647\u0627 \u0628\u0633\u064a\u0637\u0629 \u0648\u0641\u0639\u0627\u0644\u0629. \u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0622\u0644\u0627\u062a \u0645\u0639\u0642\u062f\u0629: \u0627\u062e\u062a\u0631 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c deadlifts \u060c \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u060c \u0627\u0644\u0635\u0641\u0648\u0641 \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644. \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u0627\u0626\u0642\u0629 \u0645\u0639 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 &quot;\u0627\u0644\u0639\u0632\u0644\u0629&quot; \u0648\u0647\u0646\u0627\u0643 \u0644\u062f\u064a\u0643 \u062e\u0637\u0629 \u0645\u062b\u0627\u0644\u064a\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/p>\n<ul>\n<li><strong>Deadlifts<\/strong>. \u062f\u064a\u062f\u0644\u064a\u0641\u062a \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0628\u0646\u0627\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a - \u0628\u0646\u0627\u0621 \u0638\u0647\u0631 \u0643\u0628\u064a\u0631 \u0648\u0642\u0648\u064a. \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0636\u064a\u0628 \u0645\u0639 \u0634\u0643\u0644 \u0623\u062f\u0627\u0621.<\/li>\n<li><strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong> \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 - \u0647\u0630\u0647 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0635\u0639\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u060c \u0644\u0643\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u0629 \u0645\u0637\u0644\u0642\u0629 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a.<\/li>\n<li><strong>\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a<\/strong>. \u0647\u0630\u0647 \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u0641\u0636\u0627\u0621 \u0636\u062f \u0642\u0648\u0629 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629. \u0647\u0645 \u062d\u0642\u0627 \u0645\u0645\u062a\u0627\u0632 <strong>\u0639\u0636\u0644\u0629<\/strong> \u0645\u0646\u0634\u0626 \u0644\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li><strong>\u0634\u0643\u0627 \u0645\u0646 \u0627\u0644\u0630\u0642\u0646<\/strong>. \u0623\u0638\u0647\u0631 \u0641\u064a \u0644\u062d\u0638\u0629 \u0642\u0648\u062a\u0643 &quot;\u0627\u0644\u0646\u0633\u0628\u064a\u0629&quot;. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0623\u062f\u0627\u0621 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 5 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\u0628\u0643\u062b\u064a\u0631.<\/li>\n<li><strong>\u0628\u0646\u0634 \u0628\u0631\u0633.<\/strong> \u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062a\u0639\u0645\u0644 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0645\u062b\u0644 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u0633\u0637\u062d \u060c \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u0628\u0644 \u060c \u0648\u0637\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631\u0629 \u0639\u0644\u0649 \u0639\u062c\u0627\u0626\u0628 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0644\u0644\u0635\u062f\u0631 \u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 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https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-300x200.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1024x683.jpg 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-768x512.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1536x1024.jpg 1536w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-561x374.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1122x748.jpg 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-364x243.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-728x485.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-608x405.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-758x505.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1152x768.jpg 1152w\" sizes=\"(max-width: 2121px) 100vw, 2121px\" \/><\/p>\n<h2><strong>\u0627\u0644\u0642\u0627\u0639\u062f\u0629 #6: \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 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href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u0631\u064a\u0646\u0628\u0648\u0644\u0648\u0646-\u0627\u0644\u0645\u0646\u0634\u0637\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0627\u062c\u0633\u0627\u0645\/\" target=\"_blank\" rel=\"noopener\"><strong>\u062a\u0631\u064a\u0646\u0628\u0648\u0644\u0648\u0646<\/strong><\/a>: Trenbolone \u0647\u0648 5 \u0645\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 \u0641\u064a \u0622\u062b\u0627\u0631\u0647 \u0639\u0646\u062f \u0645\u0642\u0627\u0631\u0646\u062a\u0647 \u0628\u0642\u0627\u0639\u062f\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0648\u0623\u064a\u0636\u064b\u0627 \u060c \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0639\u0646 Anadrol \u060c \u0644\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a 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https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-110x110.jpg 110w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-220x220.jpg 220w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-561x561.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-265x265.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-531x531.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-364x364.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-45x45.jpg 45w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><a href=\"https:\/\/anabolic-coach.com\/ar\/\u0643\u0644-\u0634\u064a\u0621-\u0639\u0646-\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/strong><\/a>: \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0647\u0648 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0646\u0633\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0639\u0646\u062f \u0627\u0644\u0630\u0643\u0648\u0631 \u060c \u0648\u0647\u0648 \u0623\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0646\u0634\u0637\u0627\u062a \u060c \u0648\u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0628\u0637 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 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target=\"_blank\" rel=\"noopener\"> \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0647\u0632\u064a\u0644\u0629<\/a>. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0625\u062f\u0631\u0627\u062c \u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0648\u062c\u062f\u0648\u0644 \u0627\u0644\u0623\u0643\u0644 \u060c \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u0627\u0633\u0628\u0629 \u0648 (\u0644\u064a\u0633 \u0623\u0642\u0644 \u0623\u0647\u0645\u064a\u0629) \u0648\u062c\u0648\u062f \u0639\u0648\u0627\u0645\u0644 \u0648\u0631\u0627\u062b\u064a\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 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