{"id":5515,"date":"2025-08-08T08:13:17","date_gmt":"2025-08-08T08:13:17","guid":{"rendered":"https:\/\/maxgym.net\/?p=5515"},"modified":"2025-08-06T08:27:32","modified_gmt":"2025-08-06T08:27:32","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/maxgym.net\/ar\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0644\u0633\u064a\u062f\u0627\u062a"},"content":{"rendered":"<p>\u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0631\u062f\u062f \u0639\u0646\u062f \u062f\u062e\u0648\u0644 \u0627\u0644\u062c\u064a\u0645 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\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641 \u0628\u0633\u0628\u0628 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0636\u0639\u064a\u0641 \u0645\u0639 \u0623\u062d\u0645\u0627\u0644 \u0644\u0627 \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<h3>\u0645\u0628\u062f\u0623 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/h3>\n<p>\u0645\u0641\u0647\u0648\u0645 \u201c\u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u201d \u0647\u0648 \u0631\u0643\u064a\u0632\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629. \u064a\u0639\u0646\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0645\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b (\u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a) \u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u062f\u0641\u0639\u0647\u0627 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0643\u064a\u0641. \u064a\u064f\u0646\u0635\u062d \u0628\u0623\u0644\u0627 \u062a\u0632\u064a\u062f \u0627\u0644\u0632\u064a\u0627\u062f\u0627\u062a \u0639\u0646 5-10% \u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n<h3>\u0648\u0636\u0639 \u0623\u0647\u062f\u0627\u0641 \u0648\u0627\u0642\u0639\u064a\u0629<\/h3>\n<p>\u0648\u0636\u0639 \u0623\u0647\u062f\u0627\u0641 \u0648\u0627\u0642\u0639\u064a\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0627\u0644\u0640 8-12 \u0627\u0644\u0623\u0648\u0644\u0649 (\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0623\u0633\u064a\u0633) \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0630\u0627\u062a\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0643\u062a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u062d\u064a.<\/p>\n<h2>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0645\u0642\u062a\u0631\u062d<\/h2>\n<p>\u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627\u064b \u0648\u0646\u062c\u0627\u062d\u0627\u064b \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0647\u0648 \u0647\u064a\u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u064a \u0645\u0646 3 \u0623\u064a\u0627\u0645\u060c \u0645\u0639 \u062a\u0648\u0632\u064a\u0639 \u0639\u0636\u0644\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u064a\u0648\u0645\u064a\u0646 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a. \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u064a\u0633\u0645\u062d \u0644\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0635\u0628\u064a \u0623\u0648 \u0627\u0644\u0639\u0636\u0644\u064a \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0627\u0644\u0623\u0648\u0644\u0649. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u0646\u0638\u064a\u0645 time \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<table>\n<colgroup>\n<col \/>\n<col \/>\n<col \/><\/colgroup>\n<tbody>\n<tr>\n<th colspan=\"1\" rowspan=\"1\">\u0627\u0644\u064a\u0648\u0645<\/th>\n<th colspan=\"1\" rowspan=\"1\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/th>\n<th colspan=\"1\" rowspan=\"1\">\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/th>\n<\/tr>\n<tr>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633<\/td>\n<\/tr>\n<tr>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0627\u0644\u0633\u0645\u0627\u0646\u0629<\/td>\n<\/tr>\n<tr>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0627\u0645\u0644\u0629<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u0629 \u062a\u0634\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u0648\u0631<\/td>\n<\/tr>\n<tr>\n<td colspan=\"1\" rowspan=\"1\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0646\u0634\u0637<\/td>\n<td colspan=\"1\" rowspan=\"1\">\u0623\u0646\u0634\u0637\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u062a\u0646\u0635\u062d \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0648\u0645\u062a\u062e\u0635\u0635\u0648 \u0627\u0644\u062c\u064a\u0645 \u0628\u0646\u0638\u0627\u0645 Upper\/Lower \u0623\u0648 Push\/Pull\/Legs \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u062a\u0633\u0647\u064a\u0644 \u0641\u0647\u0645 \u0627\u0644\u062c\u062f\u0648\u0644 \u0648\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629 \u062f\u0648\u0646 \u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u062d\u0645\u064a\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629.<\/p>\n<p>\u0623\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062c\u062f\u0648\u0644 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 improve \u0623\u062f\u0627\u0626\u0643 \u0627\u0644\u0628\u062f\u0646\u064a \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n<h3>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a<\/h3>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 \u062a\u0646\u0642\u0633\u0645 \u0639\u0627\u062f\u0629 \u0625\u0644\u0649:<\/p>\n<p><strong>1. \u0636\u063a\u0637 \u0627\u0644\u0635\u062f\u0631 (Bench Press)<\/strong><\/p>\n<ul>\n<li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0623\u0633\u0627\u0633\u064a \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0645\u0639 \u0645\u0634\u0627\u0631\u0643\u0629 \u062b\u0627\u0646\u0648\u064a\u0629 \u0644\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/li>\n<\/ul>\n<p><strong>2. \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0644\u0643\u062a\u0641 (Dumbbell Shoulder Press)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-12 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641<\/li>\n<\/ul>\n<p><strong>3. \u0633\u062d\u0628 \u0639\u0627\u0644\u064a (Lat Pulldown)<\/strong><\/p>\n<ul>\n<li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li>\u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0644\u0627\u062a\u060c \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062a\u0646\u0627\u0633\u0642<\/li>\n<\/ul>\n<p><strong>4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 (Triceps Dips or Extensions)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0645\u0633\u062a\u0647\u062f\u0641 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u0630\u0631\u0627\u0639<\/li>\n<\/ul>\n<p><strong>5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 (Bicep Curls)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 12-15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u064a\u0639\u0632\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u064a \u0644\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/li>\n<\/ul>\n<p>\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u064a\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u0636\u0645\u0627\u0646 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0644\u0627 \u064a\u062a\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0627 \u0628\u0639\u062f \u0625\u062a\u0642\u0627\u0646 \u0634\u0643\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<h3>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a<\/h3>\n<p>\u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0631\u062c\u0644 \u0647\u064a \u0623\u062d\u062f \u0623\u0647\u0645 \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0628\u0646\u0627\u0621 \u0642\u0627\u0639\u062f\u0629 \u0639\u0636\u0644\u064a\u0629\u060c \u0648\u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0646\u0645\u0648 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0641\u064a\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0648\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n<p><strong>1. \u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062c\u0633\u0645\/\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0643\u0623\u0633 (Bodyweight\/Goblet Squats)<\/strong><\/p>\n<ul>\n<li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-12 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u0623\u062d\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062c\u0633\u0645<\/li>\n<\/ul>\n<p><strong>2. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 (Romanian Deadlifts)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li>\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062d\u0648\u0636<\/li>\n<\/ul>\n<p><strong>3. \u0636\u063a\u0637 \u0627\u0644\u0623\u0631\u062c\u0644 (Leg Press)<\/strong><\/p>\n<ul>\n<li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 12-15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u0628\u062f\u064a\u0644 \u0644\u0644\u0633\u0643\u0648\u0627\u062a \u0645\u0639 \u062a\u0631\u0643\u064a\u0632 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u062f\u0648\u0646 \u0636\u063a\u0637 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n<\/ul>\n<p><strong>4. \u0631\u0641\u0639 \u0627\u0644\u0633\u0645\u0627\u0646\u0629 (Calf Raises)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 15-20 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0645\u0627\u0646\u0629<\/li>\n<\/ul>\n<p><strong>5. \u062c\u0633\u0631 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 (Glute Bridges)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 12-15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629<\/li>\n<\/ul>\n<p>\u064a\u062c\u0628 \u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0645\u062b\u0644 \u062e\u0634\u0648\u0646\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0634\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<h3>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u062a\u062d\u0642\u0642 \u062d\u0631\u0642\u0627\u064b \u0639\u0627\u0644\u064a\u0627\u064b \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/p>\n<p><strong>1. \u0627\u0644\u062f\u064a\u062f\u0644\u064a\u0641\u062a \u0627\u0644\u0645\u0639\u062f\u0644\/\u0627\u0644\u0633\u062d\u0628 \u0645\u0646 \u0627\u0644\u0631\u0641 (Modified Deadlifts\/Rack Pulls)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 6-8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0628\u0627\u0631\u0632 \u064a\u0642\u0648\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u0631\u062c\u0644<\/li>\n<\/ul>\n<p><strong>2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0633\u0627\u0639\u062f (Push-ups or Assisted Push-ups)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 8-12 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u062a\u0639\u0632\u0632 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0639\u0645\u0648\u0645\u0627\u064b \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639<\/li>\n<\/ul>\n<p><strong>3. \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0645\u0642\u0639\u062f\u064a (Seated Rows)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-12 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<li>\u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0639\u0644\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/li>\n<\/ul>\n<p><strong>4. \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank Hold)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 20-30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u062b\u0627\u0628\u062a \u0645\u0647\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0643\u0648\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0645<\/li>\n<\/ul>\n<p><strong>5. \u0627\u0644\u062a\u0648\u064a\u0633\u062a \u0627\u0644\u0631\u0648\u0633\u064a (Russian Twists)<\/strong><\/p>\n<ul>\n<li>2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 15-20 \u062a\u0643\u0631\u0627\u0631\u0627\u064b (\u0643\u0644 \u062c\u0627\u0646\u0628)<\/li>\n<li>\u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/li>\n<\/ul>\n<h2>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/images.surferseo.art\/42d9d9bb-4659-4d91-bb57-86ba515aea8e.png\" alt=\"\u0635\u0648\u0631\u0629 \u0644\u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062e\u0636\u0631\u0648\u0627\u062a \u0637\u0627\u0632\u062c\u0629\u060c \u0645\u0639 \u0637\u0628\u0642 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0642\u0637\u0639 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u060c \u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0637\u0628\u0648\u062e \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631\u060c \u0648\u0623\u0631\u0632 \u0628\u0646\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 &quot;\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645&quot; \u0644\u062a\u062d\u0633\u064a\u0646 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