{"id":21839,"date":"2025-07-08T15:36:04","date_gmt":"2025-07-08T15:36:04","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=21839"},"modified":"2026-01-12T15:01:42","modified_gmt":"2026-01-12T15:01:42","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a9-%d8%b0%d8%a7%d8%aa-%d8%a7%d9%84%d8%b1%d8%a3%d8%b3%d9%8a%d9%86-%d8%a7%d9%84%d8%b7%d9%88%d9%8a%d9%84","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ar\/best-long-head-bicep-exercises-for-muscle-growth\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2 class=\"p1\" style=\"text-align: center;\"><span style=\"font-size: 24pt; color: #99cc00;\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/h2>\n<p class=\"p1\">\u064a\u064f\u0639\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0623\u0645\u0631\u0627\u064b \u0636\u0631\u0648\u0631\u064a\u0627\u064b \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0643\u0628\u0631 \u062d\u062c\u0645\u0627\u064b \u0648\u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u0627\u064b. \u062a\u062c\u0639\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0629 \u0623\u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0623\u0639\u0631\u0636 \u0648\u062a\u0645\u0646\u062d \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u0638\u0647\u0631\u0627\u064b \u0634\u0627\u0645\u062e\u0627\u064b \u0648\u0645\u0631\u062a\u0641\u0639\u0627\u064b. \u0633\u0646\u0633\u062a\u0643\u0634\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629<\/a> <\/span>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0634\u0648\u0631 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u062c\u0646\u0628 \u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0638\u0647\u0631 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">1. \u0645\u0627 \u0647\u0648 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u061f<\/span><\/h3>\n<p class=\"p1\">\u0631\u0623\u0633\u0627\u0646 \u064a\u0634\u0643\u0644\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0639\u0636\u062f\u064a\u0629\u060c \u0648\u064a\u064f\u0634\u0627\u0631 \u0625\u0644\u064a\u0647\u0627 \u0623\u064a\u0636\u0627\u064b \u0628\u0627\u0633\u0645 \"\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\"<\/p>\n<p class=\"p1\">\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631: \u064a\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0623\u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639.<\/p>\n<p class=\"p1\">\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644: \u064a\u0634\u0643\u0644 \u0642\u0645\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u064a\u0645\u062a\u062f \u0645\u0646 \u0627\u0644\u062e\u0627\u0631\u062c.<\/p>\n<p class=\"p1\">\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u062a\u062d\u062f\u064a\u062f\u0627\u064b \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0631\u0623\u0633\u064a\u0646 \u0623\u0643\u0628\u0631 \u062d\u062c\u0645\u0627\u064b \u0648\u0634\u0643\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0645\u0630\u0647\u0644.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">2. \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/span><\/h3>\n<p class=\"p1\">\u0636\u0639 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644:<\/p>\n<p class=\"p1\">\u25cf \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629 (\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629 (\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0623\u0648 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0642\u0628\u0636\u0629 \u0642\u0631\u064a\u0628\u0629... \u0625\u0644\u062e).<\/p>\n<p class=\"p1\">\u25cf \u0636\u0639\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u062e\u0644\u0641 \u062c\u0630\u0639\u0643 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0648\u062c\u0627\u062a \u0645\u0627\u0626\u0644\u0629 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644.<\/p>\n<p class=\"p1\">\u25cf \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0646\u062f \u0627\u0644\u062a\u062d\u0645\u064a\u0644.<\/p>\n<p class=\"p1\">\u25cf \u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 <a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12891-023-06346-5\">\u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/p>\n<p class=\"p1\">\u0628\u0627\u062a\u0628\u0627\u0639 \u0647\u0630\u0647 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0643\u0644 \u0645\u0645\u062b\u0644.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">3. \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629<\/span><\/h3>\n<p class=\"p1\">\u0625\u0644\u064a\u0643 \u0623\u0641\u0636\u0644 7 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u062a\u0634\u062c\u064a\u0639 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0641\u0639\u0644\u064a.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.1 \u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0646\u062d\u062f\u0631<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"wp-image-21847 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-600x406.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a\u0627\u062a \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0627\u0626\u0644\u0629\" width=\"600\" height=\"406\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-200x135.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-300x203.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-400x270.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-600x406.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls.png 710w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u064a\u064f\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062d\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u064a\u062a\u062f\u0644\u064a\u0627\u0646 \u062e\u0644\u0641 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/p>\n<p class=\"p1\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u0626\u0644 (30 \u0625\u0644\u0649 45 \u062f\u0631\u062c\u0629).<\/p>\n<p class=\"p1\">\u0623\u0628\u0642\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/p>\n<p class=\"p1\">\u064a\u064f\u062c\u0639\u062f \u0628\u0628\u0637\u0621 \u062b\u0645 \u064a\u064f\u0639\u0635\u0631 \u0645\u0646 \u0627\u0644\u0623\u0639\u0644\u0649.<\/p>\n<p class=\"p1\">\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0623\u0631\u062c\u062d \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0631\u0641\u0642 \u062b\u0627\u0628\u062a\u0629.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.2 \u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0642\u0628\u0636\u0629 \u0645\u063a\u0644\u0642\u0629<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21843 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-600x315.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0645\u063a\u0644\u0642\u0629\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-18x9.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-200x105.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-300x158.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-400x210.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-600x315.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-768x404.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-800x421.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0642\u0644 \u0627\u0644\u0636\u063a\u0637 \u0625\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10407320\/\">\u0630\u0631\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/a><\/p>\n<h5 class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/h5>\n<p class=\"p1\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u0648 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0642\u0636\u064a\u0628.<\/p>\n<p class=\"p1\">\u062f\u0648\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u062e\u0644\u0641\u060c \u0642\u0645 \u0628\u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641.<\/p>\n<p class=\"p1\">\u0642\u0644\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0648\u0628\u0639\u0646\u0627\u064a\u0629.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.3 \u0633\u062d\u0628 \u0627\u0644\u0636\u0641\u0627\u0626\u0631<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"><img decoding=\"async\" class=\"aligncenter wp-image-21845 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-600x470.png\" alt=\"\u0633\u062d\u0628 \u0627\u0644\u0636\u0641\u0627\u0626\u0631\" width=\"600\" height=\"470\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-15x12.png 15w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-200x157.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-300x235.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-400x313.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-600x470.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-768x601.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-800x626.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls.png 846w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\u00a0<\/span><\/p>\n<p class=\"p1\">\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u0638\u0649 \u0628\u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u062c\u0630\u0639.<\/p>\n<h5 class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/h5>\n<p class=\"p1\">\u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0642\u0628\u0636\u0629 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u062d\u0645\u0644 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f.<\/p>\n<p class=\"p1\">\u0627\u0633\u062d\u0628 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0627\u0644\u062b\u0642\u0644 \u0644\u0623\u0639\u0644\u0649.<\/p>\n<p class=\"p1\">\u0623\u0645\u0633\u0643 \u0627\u0644\u0642\u0636\u064a\u0628 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u062f\u0631\u0643.<\/p>\n<p class=\"p1\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644: \u064a\u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u062a\u0645\u0627\u0645\u0627\u064b \u0648\u064a\u0632\u064a\u0644 \u062f\u0639\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.4 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21842 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--600x400.png\" alt=\"\u062a\u0645\u0648\u062c\u0627\u062a \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--768x512.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--800x533.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls-.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u0646 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u0634\u062f\u0648\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n<h5 class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/h5>\n<p class=\"p1\">\u0648\u062c\u0647 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629 \u062c\u0627\u0646\u0628\u0627\u064b \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0628\u0643\u0631\u0629.<\/p>\n<p class=\"p1\">\u0623\u0645\u0633\u0643 \u0627\u0644\u0643\u0627\u0628\u0644 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0648\u062a\u062d\u0631\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/p>\n<p class=\"p1\">\u0642\u0648\u0645\u064a \u0628\u062b\u0646\u064a \u0627\u0644\u0645\u0642\u0628\u0636 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0643\u062a\u0641\u0643.<\/p>\n<p class=\"p1\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629: \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0632\u0644\u0629 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.5 \u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0646\u0628\u0633\u0637 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21841 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-600x528.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u062a\u0628\u0627\u062f\u0644 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628\" width=\"600\" height=\"528\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-200x176.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-300x264.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-400x352.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-600x528.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls.png 734w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u064a\u062a\u0645 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u064a\u0631 \u064a\u062f\u0643 \u0644\u0623\u0639\u0644\u0649 (\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621) \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062c\u0639\u064a\u062f.<\/p>\n<h5 class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/h5>\n<p class=\"p1\">\u064a\u062c\u0628 \u062d\u0645\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0644\u062f\u0627\u062e\u0644.<\/p>\n<p class=\"p1\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062c\u0639\u064a\u062f \u0623\u062f\u0631 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0623\u0639\u0644\u0649.<\/p>\n<p class=\"p1\">\u0627\u0636\u063a\u0637 \u0639\u0646\u062f \u0627\u0644\u0630\u0631\u0648\u0629\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n<h4><span style=\"font-size: 14pt;\">3.6 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u0643\u0632<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21844 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-600x339.png\" alt=\"\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u0643\u0632\" width=\"600\" height=\"339\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-200x113.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-300x170.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-400x226.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-600x339.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-768x434.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls.png 796w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0634\u062f \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0631\u064a\u0643 \u0645\u0648\u0636\u0639 \u0627\u0644\u0645\u0631\u0641\u0642 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u0623\u0645\u0627\u0645.<\/p>\n<h5 class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/h5>\n<p class=\"p1\">\u0636\u0639 \u0645\u0631\u0641\u0642\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0631\u0643\u0628\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0648\u0633\u0643.<\/p>\n<p class=\"p1\">\u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649 \u0628\u0628\u0637\u0621.<\/p>\n<p class=\"p1\">\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0634\u062f\u060c \u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0634\u0643\u0644 \u0635\u0644\u0628.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.7 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0637\u0631\u0642\u0629<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"><img decoding=\"async\" class=\"aligncenter wp-image-21846 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--600x340.jpg\" alt=\"\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0637\u0631\u0642\u0629\" width=\"600\" height=\"340\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--18x10.jpg 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--200x113.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--300x170.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--400x226.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--600x340.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--768x435.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--800x453.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls-.jpg 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\u00a0<\/span><\/p>\n<p class=\"p1\">\u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0645\u0637\u0631\u0642\u0629 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0644\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0639\u0636\u062f\u064a\u0629 \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646\u060c \u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627\u064b \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0643\u0643\u0644.<\/p>\n<h5 class=\"p1\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/h5>\n<p class=\"p1\">\u0627\u062b\u0628\u062a \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0627\u064a\u062f\u0629 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u062f\u0627\u062e\u0644.<\/p>\n<p class=\"p1\">\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0647\u062f\u0648\u0621.<\/p>\n<p class=\"p1\">\u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">4. \u0646\u0645\u0648\u0630\u062c \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629<\/span><\/h3>\n<p class=\"p1\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0640 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%a7%d9%83%d9%8a%d9%86%d8%a9-%d8%ab%d9%86%d9%8a-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a9-%d8%b0%d8%a7%d8%aa-%d8%a7%d9%84%d8%b1%d8%a3%d8%b3%d9%8a%d9%86-hm007\/\">\u0623\u0641\u0636\u0644 \u0646\u0645\u0648 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/a>\u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639:<\/p>\n<table style=\"border-collapse: collapse; width: 61.8294%; height: 146px;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\"><strong>\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\"><strong>\u0627\u0644\u0623\u0637\u0642\u0645<\/strong><\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\"><strong>\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a\u0627\u062a \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0627\u0626\u0644\u0629<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">10-12<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0645\u063a\u0644\u0642\u0629<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">8-10<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u0633\u062d\u0628 \u0627\u0644\u0636\u0641\u0627\u0626\u0631<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">12-15<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u062a\u0645\u0648\u062c\u0627\u062a \u0627\u0644\u0643\u0627\u0628\u0644 \u062e\u0644\u0641 \u0627\u0644\u0638\u0647\u0631<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">10-12<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">2<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">2-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">5. \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/span><\/h3>\n<p class=\"p1\">\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f<\/p>\n<p class=\"p1\">\u062a\u062e\u0637\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629: \u0644\u0627 \u062a\u0642\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629<\/p>\n<p class=\"p1\">\u0648\u0636\u0639 \u0633\u064a\u0621 \u0644\u0644\u0642\u0628\u0636\u0629: \u062a\u0624\u062f\u064a \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0639\u0631\u064a\u0636\u0629 \u0625\u0644\u0649 \u0631\u0623\u0633 \u0623\u0642\u0635\u0631.<\/p>\n<p class=\"p1\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628: \u0628\u0645\u0627 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0635\u063a\u064a\u0631\u0629\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<\/p>\n<p class=\"p1\">\u062a\u062c\u0646\u0628 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0628\u0636\u0631\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0646 \u0632\u0648\u0627\u064a\u0627 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">6. \u0646\u0635\u0627\u0626\u062d \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0630\u0627\u062a \u0631\u0623\u0633\u064a\u0646 \u0623\u0643\u0628\u0631<\/span><\/h3>\n<p class=\"p1\">\u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u0628\u0637 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p class=\"p1\">\u25cf \u062a\u062c\u0646\u0628 \u0627\u0644\u0632\u062e\u0645 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629.<\/p>\n<p class=\"p1\">\u25cf \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0639\u0646\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<p class=\"p1\">\u25cf \u0645\u0631\u0627\u0642\u0628\u0629 \u062a\u0637\u0648\u0631\u0643 \u0648\u0632\u064a\u0627\u062f\u0629 \u0639\u0628\u0621 \u0639\u0645\u0644\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<p class=\"p1\">\u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0646\u0645\u0648 \u064a\u062d\u062f\u062b \u062e\u0627\u0631\u062c \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0630\u0627 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u0627\u064b \u063a\u0630\u0627\u0626\u064a\u0627\u064b \u0635\u062d\u064a\u0627\u064b.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">7. \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/span><\/h3>\n<p class=\"p1\"><strong>1. \u0645\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u061f<\/strong><\/p>\n<p class=\"p1\">\u062a\u064f\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629.<\/p>\n<p class=\"p1\"><strong>2. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0642\u0648\u0645 \u0628\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u061f<\/strong><\/p>\n<p class=\"p1\">\u064a\u0628\u0631\u0632 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629 \u0623\u0648 \u0648\u0636\u0639 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u062c\u0630\u0639. \u0648\u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0633\u062a\u0634\u0639\u0631 \u0623\u064a\u0636\u0627\u064b \u0628\u062a\u0645\u062f\u062f \u0623\u0639\u0645\u0642.<\/p>\n<p class=\"p1\"><strong>3. \u0647\u0644 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0639\u0632\u0644 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0641\u0642\u0637\u061f<\/strong><\/p>\n<p class=\"p1\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0648\u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0633\u0644\u064a\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u064a\u0647\u0627 \u062d\u062a\u0649 \u0648\u0625\u0646 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0639\u0632\u0644\u0647\u0627.<\/p>\n<p class=\"p1\"><strong>4. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u061f<\/strong><\/p>\n<p class=\"p1\">\u0639\u0646\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u0627\u062f\u0645\u062c \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629. \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0639 \u0648\u062c\u0648\u062f \u0641\u0627\u0635\u0644 \u0632\u0645\u0646\u064a \u0645\u062f\u062a\u0647 48 \u0633\u0627\u0639\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0648\u0623\u062e\u0631\u0649.<\/p>\n<p class=\"p1\"><strong>5. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0630\u0631\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u061f<\/strong><\/p>\n<p class=\"p1\">\u0628\u0627\u0644\u0641\u0639\u0644! \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0645\u0638\u0647\u0631 \"\u0627\u0644\u0634\u0628\u064a\u0647 \u0628\u0627\u0644\u062c\u0628\u0644\" \u0644\u0623\u0646\u0647 \u064a\u0636\u064a\u0641 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u0630\u0631\u0648\u062a\u0647\u0627.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">8. \u0623\u0641\u0643\u0627\u0631 \u062e\u062a\u0627\u0645\u064a\u0629<\/span><\/h3>\n<p class=\"p1\">\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u0627\u062f\u0627\u064b \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0643\u0628\u0631 \u062d\u062c\u0645\u0627\u064b. \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0622\u0641\u0627\u0642 \u062c\u062f\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0630\u0631\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u064a\u062f \u0648\u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0630\u0643\u064a\u0629 \u0644\u0644\u0642\u0628\u0636\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629. \u0644\u0646 \u062a\u062a\u0645\u0643\u0646 \u0623\u0643\u0645\u0627\u0645\u0643 \u0645\u0646 \u0645\u0648\u0627\u0643\u0628\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0630\u0627 \u062c\u0645\u0639\u062a \u0628\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\" style=\"--awb-margin-top:5%;\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/biceps-try-these-bicep-short-head-workouts\/\" aria-label=\"\u0647\u0644 \u062a\u0631\u064a\u062f \u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0631\u0623\u0633\u064a\u0646 \u0623\u0648\u0633\u0639\u061f \u062c\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0647\u0630\u0647\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"692\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7-692x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0631\u0623\u0633 7\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-05-10T04:56:27+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/biceps-try-these-bicep-short-head-workouts\/\">\u0647\u0644 \u062a\u0631\u064a\u062f \u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0631\u0623\u0633\u064a\u0646 \u0623\u0648\u0633\u0639\u061f \u062c\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0647\u0630\u0647<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-05-10T04:56:27+00:00<\/span><span>\u0645\u0627\u064a\u0648 10, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/blogs\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/news\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/biceps-try-these-bicep-short-head-workouts\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/guide-to-working-out-arms-and-shoulders\/\" aria-label=\"\u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649\u060c \u0623\u0643\u062a\u0627\u0641 \u0623\u0639\u0631\u0636: \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/guide-to-working-out-arms-and-shoulders\/\">\u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649\u060c \u0623\u0643\u062a\u0627\u0641 \u0623\u0639\u0631\u0636: \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>\u0645\u0627\u0631\u0633 25, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/blogs\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/news\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/guide-to-working-out-arms-and-shoulders\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/hse-fitness-gym-project-successfully-launched-in-argentina\/\" aria-label=\"\u0625\u0637\u0644\u0627\u0642 \u0645\u0634\u0631\u0648\u0639 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 HSE \u0628\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0646\u062a\u064a\u0646\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0646\u062a\u064a\u0646 2\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/hse-fitness-gym-project-successfully-launched-in-argentina\/\">\u0625\u0637\u0644\u0627\u0642 \u0645\u0634\u0631\u0648\u0639 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 HSE \u0628\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0646\u062a\u064a\u0646<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>\u0645\u0627\u0631\u0633 2\u060c 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/blogs\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/news\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/hse-fitness-gym-project-successfully-launched-in-argentina\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/best-leg-press-foot-placement-forgrowth-strength\/\" aria-label=\"\u0623\u0641\u0636\u0644 \u0648\u0636\u0639 \u0644\u0642\u062f\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0642\u0648\u0629\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"662\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Leg-Press-Foot-Placement-662x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/best-leg-press-foot-placement-forgrowth-strength\/\">\u0623\u0641\u0636\u0644 \u0648\u0636\u0639 \u0644\u0642\u062f\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0642\u0648\u0629<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>\u0645\u0627\u0631\u0633 1\u060c 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/news\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/best-leg-press-foot-placement-forgrowth-strength\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/hse-completes-a-major-u-s-fitness-equipment-project\/\" aria-label=\"\u0645\u0646 \u0627\u0644\u0625\u0646\u062a\u0627\u062c \u0625\u0644\u0649 \u0639\u062a\u0628\u0629 \u0627\u0644\u0628\u0627\u0628: \u0634\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u062a\u0643\u0645\u0644 \u0645\u0634\u0631\u0648\u0639\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062d\u0627\u0644\u0629 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a HSE \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 14\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/hse-completes-a-major-u-s-fitness-equipment-project\/\">\u0645\u0646 \u0627\u0644\u0625\u0646\u062a\u0627\u062c \u0625\u0644\u0649 \u0639\u062a\u0628\u0629 \u0627\u0644\u0628\u0627\u0628: \u0634\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u062a\u0643\u0645\u0644 \u0645\u0634\u0631\u0648\u0639\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>\u0646\u0648\u0641\u0645\u0628\u0631 21\u060c 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/blogs\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/news\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/hse-completes-a-major-u-s-fitness-equipment-project\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/beginner-to-pro-pull-day-exercises-list-you-will-love\/\" 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