{"id":24298,"date":"2026-05-10T04:56:27","date_gmt":"2026-05-10T04:56:27","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=24298"},"modified":"2026-06-20T21:27:48","modified_gmt":"2026-06-20T21:27:48","slug":"%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%ac%d8%b1%d8%a8-%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","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ar\/biceps-try-these-bicep-short-head-workouts\/","title":{"rendered":"\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"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--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-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-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><h2 style=\"text-align: center;\"><span style=\"color: #99cc00; font-size: 24pt;\">\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 <\/span><\/h2>\n<p>\u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062a\u0637\u0648\u064a\u0631 \u0630\u0631\u0627\u0639\u064a\u0646 \u0642\u0648\u064a\u064a\u0646\u060c \u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u064a\u0621 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0648\u0627\u0644\u0644\u0641 \u062d\u062a\u0649 \u0627\u0644\u0633\u0642\u0648\u0637. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0638\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0646\u062d\u064a\u0641\u0629 \u062d\u062a\u0649 \u0628\u0639\u062f \u0643\u0644 \u062a\u0644\u0643 \u0627\u0644\u062c\u0647\u0648\u062f\u061f \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0642\u062f \u062a\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646. \u0625\u0646 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0647\u0648 \u0633\u0631 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0639\u0631\u0636 \u0648\u0623\u0643\u062b\u0631 \u0627\u0645\u062a\u0644\u0627\u0621\u064b.<\/p>\n<p>\u0628\u0639\u0636 \u0627\u0644\u0645\u0647\u0648\u0648\u0633\u064a\u0646 \u0628\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0627 \u064a\u0641\u0647\u0645\u0648\u0646 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0628\u0646\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0639\u0644\u0649 \u0623\u062c\u0633\u0627\u0645\u0647\u0645 \u0648\u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0633\u0644\u064a\u0629. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u062a\u0643\u0648\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0636\u062d\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0642\u0645\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u0644\u0643\u0646 \u0627\u0644\u0639\u0631\u0636 \u0645\u0641\u0642\u0648\u062f. \u0645\u0639 \u0627\u0644\u062d\u0642 <a href=\"https:\/\/www.hsefitness.com\/ar\/\"><strong>\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<\/strong><\/a>, \u0641\u0633\u062a\u062a\u0645\u0643\u0646 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0645\u0646 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0623\u0648\u0633\u0639.<\/p>\n<p>\u0633\u062a\u062a\u0639\u0631\u0641 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0643\u0644 \u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \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\u0641\u0639\u0627\u0644\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0648\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">\u0641\u0647\u0645 \u062a\u0634\u0631\u064a\u062d \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644<\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-24299 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1.png\" 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 1\" width=\"630\" height=\"574\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-13x12.png 13w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-200x182.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-300x273.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-400x364.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-600x547.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1.png 630w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/p>\n<p>\u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0641\u0639\u0627\u0644\u064a\u0629\u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u0631\u0621 \u0625\u0644\u0649 \u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646. \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u0646 \u0631\u0623\u0633\u064a\u0646:<\/p>\n<p>\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\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629): \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0631\u0636 \u0648\u0633\u064f\u0645\u0643 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/p>\n<p>\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 (\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629): \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/p>\n<p>\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u062f\u0631\u064a\u0628 \u0648\u062a\u0637\u0648\u064a\u0631 <a href=\"https:\/\/www.myomaxfitness.com\/best-biceps-exercises-for-long-and-short-head\/\"><strong>\u062a\u0645\u0631\u064a\u0646 \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 \u0627\u0644\u0637\u0648\u064a\u0644\u0629<\/strong><\/a> \u0648\u062d\u0642\u0642\u0648\u0627 \u0645\u0633\u062a\u0648\u0649 \u0645\u0639\u064a\u0646\u064b\u0627 \u0645\u0646 \u0627\u0644\u0637\u0648\u0644 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u0639\u0631\u0636.<\/p>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u0631\u0621 \u0625\u0644\u0649 \u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0635\u062d\u064a\u062d \u0628\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0643\u0644\u0627 \u0631\u0623\u0633\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0644\u0645\u0627\u0630\u0627 \u062a\u064f\u0639\u062f \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 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u0647\u0645\u0629 <\/span><\/h3>\n<p>\u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0645\u0639 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631:<\/p>\n<p>\u062a\u0634\u0643\u0644 \u0623\u0630\u0631\u0639 \u0623\u0648\u0633\u0639<\/p>\n<p>\u064a\u0646\u0645\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0646\u0627\u0633\u0642\u0629<\/p>\n<p>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u0645\u0627\u0644\u064a \u0644\u0630\u0631\u0627\u0639\u064a\u0643<\/p>\n<p>\u064a\u0639\u0632\u0632 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0627 \u064a\u0644\u064a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1058274620303931\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/strong><\/a> \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h3><span style=\"font-size: 14pt; 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\u0642\u0635\u064a\u0631\u0629 \u0644\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0623\u0639\u0631\u0636 <\/span><\/h3>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0640 <a href=\"https:\/\/manofmany.com\/culture\/fitness\/best-bicep-exercises-for-men\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/strong><\/a><strong>,<\/strong> \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631<\/p>\n<h4><span style=\"font-size: 12pt;\">\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24300 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2.png\" 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 2\" width=\"840\" height=\"478\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-200x114.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-300x171.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-400x228.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-600x341.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-768x437.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-800x455.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2.png 840w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p>\u0648\u0647\u0648 \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629. \u0648\u0645\u0639 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0639\u0631\u064a\u0636\u0629\u060c \u064a\u0635\u0628\u062d \u0631\u0623\u0633\u0643 \u0627\u0644\u0642\u0635\u064a\u0631 \u0623\u0643\u062b\u0631 \u062a\u0641\u0627\u0639\u0644\u0627\u064b.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/span><\/strong><\/p>\n<p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646<\/p>\n<p>\u0623\u0645\u0633\u0643 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0642\u0628\u0636\u0629 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643<\/p>\n<p>\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0628\u0637\u064a\u0621 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646<\/p>\n<p>\u0627\u0644\u062a\u0639\u0627\u0642\u062f \u0641\u064a \u0627\u0644\u0630\u0631\u0648\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629<\/p>\n<h4><span style=\"font-size: 12pt;\">\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u0643\u0632<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24301 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3.png\" 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 3\" width=\"900\" height=\"462\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-18x9.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-400x205.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-768x394.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-800x411.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3.png 900w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>\u0648\u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/span><\/strong><\/p>\n<p>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0639 \u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639.<\/p>\n<p>\u0627\u0644\u062a\u0642\u0637\u064a \u062f\u0645\u0628\u0644 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629.<\/p>\n<p>\u0627\u062f\u0639\u0645\u064a \u0645\u0631\u0641\u0642\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u0643 \u0645\u0646 \u0627\u0644\u062f\u0627\u062e\u0644.<\/p>\n<p>\u062b\u0646\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n<p>\u0627\u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p>\u0627\u062e\u0641\u0636\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621.<\/p>\n<h4><span style=\"font-size: 12pt;\">\u062a\u0645\u0648\u062c\u0627\u062a \u0627\u0644\u0648\u0627\u0639\u0638<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24302 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4.png\" 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 4\" width=\"790\" height=\"492\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-200x125.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-300x187.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-400x249.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-600x374.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-768x478.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4.png 790w\" sizes=\"(max-width: 790px) 100vw, 790px\" \/><\/p>\n<p>\u062a\u064f\u0639\u062a\u0628\u0631 \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 \u0627\u0644\u0648\u0627\u0639\u0638 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a \u0645\u0639 \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 \u062a\u062d\u062a \u0636\u063a\u0637 \u0645\u0633\u062a\u0645\u0631.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/span><\/strong><\/p>\n<p>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u0648\u0627\u0639\u0638<\/p>\n<p>\u0636\u0639\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0627\u0646\u0629<\/p>\n<p>\u0623\u0645\u0633\u0643 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0642\u0628\u0636\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0627\u0644\u0639\u0631\u0636 \u0628\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/p>\n<p>\u0627\u0631\u0641\u0639 \u0627\u0644\u062b\u0642\u0644 \u0644\u0623\u0639\u0644\u0649 \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0645\u0641\u0635\u0644 \u0627\u0644\u0645\u0631\u0641\u0642<\/p>\n<p>\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/p>\n<p>\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/p>\n<h4><span style=\"font-size: 12pt;\">\u062a\u062c\u0639\u064a\u062f\u0627\u062a \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24303 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5.png\" 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 5\" width=\"900\" height=\"410\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-18x8.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-200x91.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-300x137.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-400x182.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-600x273.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-768x350.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-800x364.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5.png 900w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>\u0641\u064a \u062a\u0645\u0648\u062c\u0627\u062a \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a\u060c \u062a\u0646\u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062b\u0627\u0644\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u062a\u0645\u0631\u064a\u0646\u0627\u064b \u0645\u0645\u062a\u0627\u0632\u0627\u064b \u0644\u0636\u0631\u0628 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/span><\/strong><\/p>\n<p>\u0627\u0633\u062a\u0644\u0642\u064a \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u0626\u0644<\/p>\n<p>\u0627\u0633\u0645\u062d \u0644\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0646\u062d\u0648 \u0627\u0644\u0623\u0633\u0641\u0644<\/p>\n<p>\u0623\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f<\/p>\n<p>\u0642\u0645 \u0628\u062b\u0646\u064a \u0627\u0644\u062b\u0642\u0644 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u062b\u0627\u0628\u062a\u064a\u0646<\/p>\n<p>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0630\u0631\u0648\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634<\/p>\n<p>\u0627\u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0628\u0637\u0621<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0643\u064a\u0641 \u062a\u062f\u0639\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-24304 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6.png\" 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 6\" width=\"580\" height=\"540\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-13x12.png 13w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-200x186.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-300x279.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-400x372.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6.png 580w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/p>\n<p>\u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u064a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0625\u0646 \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<p>\u062a\u0646\u0637\u0648\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0643\u0645\u062b\u0628\u062a\u0627\u062a. \u0625\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0643\u062a\u0633\u0628\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u0644 \u0623\u062f\u0627\u0621 \u0627\u0644\u0634\u062e\u0635 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u064a\u062a\u0636\u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u0648\u0627\u0644\u0633\u062d\u0628 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0648\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 <\/span><\/h3>\n<p>\u0644\u062a\u0637\u0648\u064a\u0631 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0643\u0644\u064a\u0647\u0645\u0627:<\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0631\u0623\u0633 -&gt; \u0644\u0644\u062d\u062c\u0645<\/p>\n<p>\u062a\u0645\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 -&gt; \u0644\u0644\u0630\u0631\u0648\u0629<\/p>\n<p>\u0633\u064a\u0624\u062f\u064a \u0625\u0647\u0645\u0627\u0644 \u0623\u064a \u0645\u0646\u0647\u0645\u0627 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0645\u0643\u0627\u0633\u0628\u0643. \u062a\u062a\u0636\u0645\u0646 \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 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0643\u0644\u0627 \u0627\u0644\u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0646\u0645\u0648\u0630\u062c \u0644\u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0639\u0631\u064a\u0636\u0629 <\/span><\/h3>\n<p>\u0625\u0644\u064a\u0643 \u0627\u0644\u0622\u0646 \u0637\u0631\u064a\u0642\u0629 \u0633\u0647\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0644\u0623\u062f\u0627\u0621 <strong>\u0623\u0641\u0636\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/strong>:<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 (5-10 \u062f\u0642\u0627\u0626\u0642)<\/span><\/strong><\/p>\n<p>\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/p>\n<p>\u062a\u0645\u0648\u062c\u0627\u062a \u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/span><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629 - 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0627\u0639\u0638 - 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n<p>\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u0643\u0632 - 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n<p>\u062a\u0645\u0648\u062c\u0627\u062a \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a - 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629<\/span><\/strong><\/p>\n<p>\u062a\u0636\u0645\u064a\u0646 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/strong> \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 <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%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-hse-l004\/\"><strong>\u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0635\u062f\u0631 \u0628\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a> \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629.<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>\u062a\u0647\u062f\u0626\u0629<\/strong><\/span><\/p>\n<p>\u0634\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\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>\u0627\u0644\u0643\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/strong> \u0644\u0627 \u0642\u064a\u0645\u0629 \u0644\u0647\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0627\u0631\u062a\u0643\u0628\u062a \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<p>\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u0648\u0633\u0648\u0621 \u0627\u0644\u062a\u0642\u0646\u064a\u0629<\/p>\n<p>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/p>\n<p>\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631<\/p>\n<p>\u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0648\u0642\u062a \u0644\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/p>\n<p>\u0644\u0627 \u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0646\u0645\u0648 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 <\/span><\/h3>\n<p>\u0648\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0635\u064a\u0631 \u0627\u0644\u0630\u064a \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646\u060c \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629<\/p>\n<p>\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/p>\n<p>\u0642\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0628\u0637\u0621<\/p>\n<p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 (2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639)<\/p>\n<p>\u0627\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/p>\n<p>\u0631\u0637\u0628 \u062c\u0633\u0645\u0643 \u062c\u064a\u062f\u064b\u0627 \u0648\u0646\u0645 \u062c\u064a\u062f\u064b\u0627 \u0648\u0646\u0645 \u062c\u064a\u062f\u064b\u0627<\/p>\n<p>\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0631\u0627\u0646 \u062d\u0627\u0633\u0645\u0627\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0642\u062f\u0645.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/span><\/h3>\n<ol>\n<li><span style=\"font-size: 12pt;\"><strong> \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u061f<\/strong><\/span><\/li>\n<\/ol>\n<p>\u064a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0642\u0628\u0636\u0629 \u0639\u0631\u064a\u0636\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0642\u0628\u0636\u0629 \u0627\u0644\u0648\u0627\u0639\u0638 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u062a\u0631\u0643\u064a\u0632 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631.<\/p>\n<ol start=\"2\">\n<li><span style=\"font-size: 12pt;\"><strong> \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u061f<\/strong><\/span><\/li>\n<\/ol>\n<p>\u062a\u064f\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\u060c \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0628\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0641\u064a \u0627\u0644\u0630\u0631\u0627\u0639.<\/p>\n<ol start=\"3\">\n<li><span style=\"font-size: 12pt;\"><strong> \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0645\u0631\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0643\u0644 \u064a\u0648\u0645\u061f<\/strong><\/span><\/li>\n<\/ol>\n<p>\u064a\u062a\u0636\u0645\u0646 \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a 2-3 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<ol start=\"4\">\n<li><span style=\"font-size: 12pt;\"><strong> \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062f\u0631\u0651\u0628 \u0631\u0623\u0633\u064a \u0627\u0644\u0642\u0635\u064a\u0631 \u0648\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0648\u064a\u0644\u061f<\/strong><\/span><\/li>\n<\/ol>\n<p>\u0646\u0639\u0645\u060c \u0633\u064a\u0624\u062f\u064a \u0623\u062f\u0627\u0621 \u0645\u0632\u064a\u062c \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \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 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0633\u0644\u064a\u0645 \u0648\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<ol start=\"5\">\n<li><span style=\"font-size: 12pt;\"><strong> \u0647\u0644 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644\u061f<\/strong><\/span><\/li>\n<\/ol>\n<p>\u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0623\u062c\u0632\u0627\u0621 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629 <\/span><\/h3>\n<p>\u0628\u0646\u0627\u0621 \u0623\u0630\u0631\u0639 \u0623\u0648\u0633\u0639 \u0648\u0623\u0641\u0636\u0644 \u0644\u0627 \u0639\u0644\u0627\u0642\u0629 \u0644\u0647 \u0628\u0627\u0644\u0643\u0645\u064a\u0629\u060c \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062c\u0648\u062f\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 <strong>\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<\/strong> \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n<p>\u0645\u0627 \u064a\u0635\u0646\u0639 \u0627\u0644\u0641\u0627\u0631\u0642 \u0647\u0648 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--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-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-1 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-2\"><p><script src=\"chrome-extension:\/\/fpelahbljekknahkcaegamhcndkfpfnc\/iFrame.js\" type=\"text\/javascript\"><\/script><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":24305,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[280,161],"tags":[],"class_list":["post-24298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Want Wider Biceps? Try These Bicep Short Head Workouts<\/title>\n<meta name=\"description\" content=\"Want wider arms? Explore the top exercises that work the biceps&#039; short head, such as concentration curls, preacher curls, and spider curls. Understand how to perform biceps exercises effectively.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hsefitness.com\/ar\/\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\u0627\u062a-\u0627\u0644\u0631\u0623\u0633\u064a\u0646-\u062c\u0631\u0628-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Want Wider Biceps? Try These Bicep Short Head Workouts\" \/>\n<meta property=\"og:description\" content=\"Want wider arms? Explore the top exercises that work the biceps&#039; short head, such as concentration curls, preacher curls, and spider curls. Understand how to perform biceps exercises effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hsefitness.com\/ar\/\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\u0627\u062a-\u0627\u0644\u0631\u0623\u0633\u064a\u0646-\u062c\u0631\u0628-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\/\" \/>\n<meta property=\"og:site_name\" content=\"The Largest China Gym &amp; Fitness Equipment Manufacturer for Commercial and Home | HSE Fitness\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-10T04:56:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-20T21:27:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7.png\" \/>\n\t<meta property=\"og:image:width\" content=\"692\" \/>\n\t<meta property=\"og:image:height\" content=\"794\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"HSE Fitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"HSE Fitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/\"},\"author\":{\"name\":\"HSE Fitness\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#\\\/schema\\\/person\\\/7fe9ca6f86825d827512323e80ccd005\"},\"headline\":\"Want Wider Biceps? Try These Bicep Short Head Workouts\",\"datePublished\":\"2026-05-10T04:56:27+00:00\",\"dateModified\":\"2026-06-20T21:27:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/\"},\"wordCount\":1558,\"publisher\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hsefitness.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/bicep-short-head-workout-7.png\",\"articleSection\":[\"Blogs\",\"News\"],\"inLanguage\":\"ar\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/\",\"url\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/\",\"name\":\"Want Wider Biceps? Try These Bicep Short Head Workouts\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hsefitness.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/bicep-short-head-workout-7.png\",\"datePublished\":\"2026-05-10T04:56:27+00:00\",\"dateModified\":\"2026-06-20T21:27:48+00:00\",\"description\":\"Want wider arms? Explore the top exercises that work the biceps' short head, such as concentration curls, preacher curls, and spider curls. Understand how to perform biceps exercises effectively.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#breadcrumb\"},\"inLanguage\":\"ar\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.hsefitness.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/bicep-short-head-workout-7.png\",\"contentUrl\":\"https:\\\/\\\/www.hsefitness.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/bicep-short-head-workout-7.png\",\"width\":692,\"height\":794,\"caption\":\"bicep short head workout 7\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/biceps-try-these-bicep-short-head-workouts\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.hsefitness.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Want Wider Biceps? Try These Bicep Short Head Workouts\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#website\",\"url\":\"https:\\\/\\\/www.hsefitness.com\\\/\",\"name\":\"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions\",\"description\":\"HSE Fitness, a top commercial and home gym equipment manufacturer in China, produces best-selling, trusted fitness equipment. We support every partner and customer with excellence.\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.hsefitness.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ar\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#organization\",\"name\":\"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions\",\"url\":\"https:\\\/\\\/www.hsefitness.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.hsefitness.com\\\/wp-content\\\/uploads\\\/2024\\\/08\\\/LOGO.jpg\",\"contentUrl\":\"https:\\\/\\\/www.hsefitness.com\\\/wp-content\\\/uploads\\\/2024\\\/08\\\/LOGO.jpg\",\"width\":1120,\"height\":1120,\"caption\":\"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions\"},\"image\":{\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.hsefitness.com\\\/#\\\/schema\\\/person\\\/7fe9ca6f86825d827512323e80ccd005\",\"name\":\"HSE Fitness\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g\",\"caption\":\"HSE Fitness\"},\"sameAs\":[\"http:\\\/\\\/hsefitness.com\"],\"url\":\"https:\\\/\\\/www.hsefitness.com\\\/ar\\\/author\\\/87523941qq-com\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"\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","description":"\u0647\u0644 \u062a\u0631\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0639\u0631\u0636\u061f \u0627\u0633\u062a\u0643\u0634\u0641 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u062b\u0644 \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 \u0628\u062a\u0631\u0643\u064a\u0632\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a\u064a. \u062a\u0639\u0631\u0651\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0641\u0639\u0627\u0644\u064a\u0629.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.hsefitness.com\/ar\/\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\u0627\u062a-\u0627\u0644\u0631\u0623\u0633\u064a\u0646-\u062c\u0631\u0628-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\/","og_locale":"ar_AR","og_type":"article","og_title":"Want Wider Biceps? Try These Bicep Short Head Workouts","og_description":"Want wider arms? Explore the top exercises that work the biceps' short head, such as concentration curls, preacher curls, and spider curls. Understand how to perform biceps exercises effectively.","og_url":"https:\/\/www.hsefitness.com\/ar\/\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\u0627\u062a-\u0627\u0644\u0631\u0623\u0633\u064a\u0646-\u062c\u0631\u0628-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0636\u0644\u0629-\u0630\/","og_site_name":"The Largest China Gym &amp; Fitness Equipment Manufacturer for Commercial and Home | HSE Fitness","article_published_time":"2026-05-10T04:56:27+00:00","article_modified_time":"2026-06-20T21:27:48+00:00","og_image":[{"width":692,"height":794,"url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7.png","type":"image\/png"}],"author":"HSE Fitness","twitter_card":"summary_large_image","twitter_misc":{"Written by":"HSE Fitness","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#article","isPartOf":{"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/"},"author":{"name":"HSE Fitness","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005"},"headline":"Want Wider Biceps? Try These Bicep Short Head Workouts","datePublished":"2026-05-10T04:56:27+00:00","dateModified":"2026-06-20T21:27:48+00:00","mainEntityOfPage":{"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/"},"wordCount":1558,"publisher":{"@id":"https:\/\/www.hsefitness.com\/#organization"},"image":{"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7.png","articleSection":["Blogs","News"],"inLanguage":"ar"},{"@type":"WebPage","@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/","url":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/","name":"\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","isPartOf":{"@id":"https:\/\/www.hsefitness.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#primaryimage"},"image":{"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7.png","datePublished":"2026-05-10T04:56:27+00:00","dateModified":"2026-06-20T21:27:48+00:00","description":"\u0647\u0644 \u062a\u0631\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0639\u0631\u0636\u061f \u0627\u0633\u062a\u0643\u0634\u0641 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0642\u0635\u064a\u0631 \u0644\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u062b\u0644 \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 \u0628\u062a\u0631\u0643\u064a\u0632\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a\u064a. \u062a\u0639\u0631\u0651\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0641\u0639\u0627\u0644\u064a\u0629.","breadcrumb":{"@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#breadcrumb"},"inLanguage":"ar","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#primaryimage","url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7.png","contentUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7.png","width":692,"height":794,"caption":"bicep short head workout 7"},{"@type":"BreadcrumbList","@id":"https:\/\/www.hsefitness.com\/biceps-try-these-bicep-short-head-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.hsefitness.com\/"},{"@type":"ListItem","position":2,"name":"Want Wider Biceps? Try These Bicep Short Head Workouts"}]},{"@type":"WebSite","@id":"https:\/\/www.hsefitness.com\/#website","url":"https:\/\/www.hsefitness.com\/","name":"\u0634\u0631\u0643\u0629 HSE \u0644\u062a\u0635\u0646\u064a\u0639 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 | \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 | \u062d\u0644\u0648\u0644 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0628\u064a\u0631\u0629","description":"\u062a\u064f\u0646\u062a\u062c \u0634\u0631\u0643\u0629 HSE Fitness\u060c \u0648\u0647\u064a \u0634\u0631\u0643\u0629 \u0631\u0627\u0626\u062f\u0629 \u0641\u064a \u0645\u062c\u0627\u0644 \u062a\u0635\u0646\u064a\u0639 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0635\u064a\u0646\u060c \u0645\u0639\u062f\u0627\u062a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0648\u062b\u0648\u0642 \u0628\u0647\u0627 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0628\u064a\u0639\u0627\u064b. \u0646\u062d\u0646 \u0646\u062f\u0639\u0645 \u0643\u0644 \u0634\u0631\u064a\u0643 \u0648\u0639\u0645\u064a\u0644 \u0628\u0627\u0645\u062a\u064a\u0627\u0632.","publisher":{"@id":"https:\/\/www.hsefitness.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.hsefitness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ar"},{"@type":"Organization","@id":"https:\/\/www.hsefitness.com\/#organization","name":"\u0634\u0631\u0643\u0629 HSE \u0644\u062a\u0635\u0646\u064a\u0639 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 | \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 | \u062d\u0644\u0648\u0644 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0628\u064a\u0631\u0629","url":"https:\/\/www.hsefitness.com\/","logo":{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/www.hsefitness.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/08\/LOGO.jpg","contentUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/08\/LOGO.jpg","width":1120,"height":1120,"caption":"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions"},"image":{"@id":"https:\/\/www.hsefitness.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005","name":"\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","image":{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g","caption":"HSE Fitness"},"sameAs":["http:\/\/hsefitness.com"],"url":"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/posts\/24298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/comments?post=24298"}],"version-history":[{"count":2,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/posts\/24298\/revisions"}],"predecessor-version":[{"id":24307,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/posts\/24298\/revisions\/24307"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/media\/24305"}],"wp:attachment":[{"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/media?parent=24298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/categories?post=24298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hsefitness.com\/ar\/wp-json\/wp\/v2\/tags?post=24298"}],"curies":[{"name":"\u062f\u0628\u0644\u064a\u0648 \u0628\u064a","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}