{"id":9041,"date":"2024-11-19T17:21:50","date_gmt":"2024-11-19T17:21:50","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9041"},"modified":"2025-03-29T08:58:59","modified_gmt":"2025-03-29T08:58:59","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%a3%d9%81%d8%b6%d9%84-%d8%a2%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a9-%d8%ab%d9%84%d8%a7%d8%ab%d9%8a%d8%a9-%d8%a7%d9%84%d8%b1%d8%a4%d9%88%d8%b3-%d9%84%d8%a8","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ar\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%a3%d9%81%d8%b6%d9%84-%d8%a2%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a9-%d8%ab%d9%84%d8%a7%d8%ab%d9%8a%d8%a9-%d8%a7%d9%84%d8%b1%d8%a4%d9%88%d8%b3-%d9%84%d8%a8\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0645\u0627\u0643\u064a\u0646\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\uff1f"},"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><span style=\"font-size: 24pt; color: #99cc00;\">\u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0645\u0627\u0643\u064a\u0646\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\uff1f<\/span><\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0646 \u0642\u0648\u064a\u064a\u0646 \u0648\u0645\u062b\u064a\u0631\u064a\u0646 \u0644\u0644\u0625\u0639\u062c\u0627\u0628\u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633. \u062a\u0634\u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0645\u0639\u0638\u0645 \u062d\u062c\u0645 \u0630\u0631\u0627\u0639\u0643\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0628\u0646\u0627\u0621\u0647\u0627 \u0633\u064a\u0645\u0646\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0638\u0647\u0631\u0627\u064b \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649. \u0644\u0643\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0645\u0638\u0647\u0631 \u0641\u0642\u0637 - \u0641\u0647\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0645\u0647\u0645\u0627\u064b \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u062d\u0631\u0643\u062a\u0647.<\/p>\n<p>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0633\u0646\u0634\u0627\u0631\u0643\u0643 \u0623\u0641\u0636\u0644 5 \u0622\u0644\u0627\u062a \u0644\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0630\u0631\u0627\u0639\u0643.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">1. <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse-%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%85%d8%aa%d8%b9%d8%af%d8%af%d8%a9-%d8%a7%d9%84%d9%88\/\">\u0645\u0627\u0643\u064a\u0646\u0629 \u0633\u0645\u064a\u062b<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0627\u0644\u0645\u0632\u0627\u064a\u0627<\/span><\/h3>\n<p>\u062a\u064f\u0639\u062f \u0622\u0644\u0629 \u0633\u0645\u064a\u062b \u0622\u0644\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u062e\u0627\u0635\u0629\u064b \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u064a\u0636\u064a\u0641 \u0645\u0633\u0627\u0631\u0647\u0627 \u0627\u0644\u062b\u0627\u0628\u062a \u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0645\u062a\u0627\u0632\u0629 \u0623\u064a\u0636\u0627\u064b \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0636\u064a\u0642\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062b\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0641\u0639\u0627\u0644\u064a\u0629. \u0643\u0645\u0627 \u062a\u062a\u0645\u064a\u0632 \u0622\u0644\u0629 \u0633\u0645\u064a\u062b \u0628\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0648\u062a\u0635\u0645\u064a\u0645\u0647\u0627 \u0627\u0644\u0645\u0648\u0641\u0631 \u0644\u0644\u0645\u0633\u0627\u062d\u0629\u060c \u0641\u0647\u064a \u062e\u064a\u0627\u0631 \u0630\u0643\u064a \u0644\u0623\u0635\u062d\u0627\u0628 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f.<\/p>\n<h3><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse-%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%85%d8%aa%d8%b9%d8%af%d8%af%d8%a9-%d8%a7%d9%84%d9%88\/\"><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\"><img decoding=\"async\" class=\"wp-image-9071 size-fusion-400 aligncenter\" style=\"color: #333333; font-size: 16px;\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-400x400.jpg\" alt=\"\u0633\u0645\u064a\u062b \u0645\u0627\u0634\u064a\u0646\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-66x66.jpg 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-150x150.jpg 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-200x200.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-300x300.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-400x400.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-600x600.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-768x768.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-800x800.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine.jpg 1024w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/span><\/span><\/a><\/h3>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0633\u0645\u064a\u062b \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\uff1f<\/span><\/h3>\n<p>\u0636\u0639 \u0645\u0642\u0639\u062f\u0627\u064b \u0645\u0633\u0637\u062d\u0627\u064b \u0623\u0633\u0641\u0644 \u0645\u0627\u0643\u064a\u0646\u0629 \u0633\u0645\u064a\u062b \u0648\u0627\u0636\u0628\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 <strong><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af\/\">\u0627\u0644\u062d\u062f\u064a\u062f<\/a><\/strong> \u0648\u0641\u0642\u0627\u064b \u0644\u0637\u0648\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0646\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0645\u062f\u0651 \u0630\u0631\u0627\u0639\u064a\u0643.<\/p>\n<p>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0623\u0645\u0633\u0643\u064a \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643.<\/p>\n<p>\u0627\u062e\u0641\u0636\u064a \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0630\u0642\u0646 \u062b\u0645 \u0627\u0636\u063a\u0637\u064a \u0628\u0627\u0644\u0642\u0636\u064a\u0628 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0643\u062a\u0641\u064a\u0643.<\/p>\n<table class=\"aligncenter\" style=\"height: 249px; width: 50.9711%; border-color: #050505; border-style: solid;\">\n<tbody>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px;\" width=\"184\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td style=\"height: 56px;\" width=\"184\">\u0627\u0644\u0623\u0637\u0642\u0645<\/td>\n<td style=\"height: 56px;\" width=\"184\">\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px;\" width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td style=\"height: 56px;\" width=\"184\">6-8<\/td>\n<td style=\"height: 56px;\" width=\"184\">3-4<\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px;\" width=\"184\">\u0627\u0644\u062a\u0636\u062e\u0651\u0645<\/td>\n<td style=\"height: 56px;\" width=\"184\">4-6<\/td>\n<td style=\"height: 56px;\" width=\"184\">6-8<\/td>\n<\/tr>\n<tr style=\"height: 49px;\">\n<td style=\"height: 49px;\" width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<td style=\"height: 49px;\" width=\"184\">2-6<\/td>\n<td style=\"height: 49px;\" width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>\u00a0<\/strong><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3\uff09<\/span>\u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/span><\/h3>\n<p>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u062c\u0646\u0628 \u062a\u0630\u0628\u0630\u0628 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u062d\u0643\u0645: \u0627\u062e\u0641\u0636 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0628\u0637\u0621 \u0648\u062b\u0628\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n<p>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646: \u0623\u0628\u0642\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a\u060c \u0648\u0644\u0627 \u062a\u0645\u062f\u0647\u0645\u0627.<\/p>\n<p>\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628: \u0627\u062e\u062a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643 \u0644\u0636\u0645\u0627\u0646 \u062a\u0648\u062d\u064a\u062f \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p>\u062a\u062c\u0646\u0628 \u0625\u0642\u0641\u0627\u0644 \u0645\u0641\u0627\u0635\u0644\u0643: \u0627\u062d\u0645\u0650 \u0645\u0641\u0627\u0635\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u062f\u0645 \u062f\u0641\u0639 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u062a\u0645\u0627\u0645\u0627\u064b.<\/p>\n<p>\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633: \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0639\u0646\u062f \u0627\u0644\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0644\u0634\u0647\u064a\u0642 \u0639\u0646\u062f \u0627\u0644\u062e\u0641\u0636. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u062a\u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0644\u0627\u0633\u0629.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">2. <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1025-%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%b5%d9%86%d9%8a%d8%b9-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84\/\">\u0622\u0644\u0629 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u062d\u0628 \u0644\u0623\u0639\u0644\u0649<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0627\u0644\u0645\u0632\u0627\u064a\u0627<\/span><\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0644\u062d\u0631\u0643\u0629 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0641\u064a \u0622\u0644\u0629 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0630\u0627\u062a \u0627\u0644\u0642\u0636\u064a\u0628 \u0627\u0644\u0645\u0632\u062f\u0648\u062c \u0623\u0646 \u062a\u062d\u0641\u0632 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0628\u0627\u0634\u0631\u0629\u064b \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644.<\/p>\n<p>\u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0645\u0633\u0627\u0639\u062f\u0629 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0642\u0636\u064a\u0628 \u0627\u0644\u0645\u0632\u062f\u0648\u062c \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u0631\u0645\u0644, <strong><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d9%84%d9%88%d8%ad%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\">\u0644\u0648\u062d\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/a><\/strong>\u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0642\u0648\u0629 \u0644\u0648\u062d\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1025-%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%b5%d9%86%d9%8a%d8%b9-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9069 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-600x424.jpg\" alt=\"\u0622\u0644\u0629 \u0633\u062d\u0628-\u0645\u0633\u0627\u0639\u062f-\u0645\u0633\u0627\u0639\u062f-\u0622\u0644\u0629\" width=\"600\" height=\"424\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-200x141.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-300x212.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-400x282.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-600x424.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine.jpg 748w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0633\u062d\u0628 \u0644\u0623\u0639\u0644\u0649 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\uff1f<\/span><\/h3>\n<p>\u062a\u0639\u0645\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n<p>\u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u0627\u0644\u0623\u0636\u064a\u0642 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629.<br \/>\n\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0631\u0633\u063a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0628\u0642\u0627\u0626\u0647\u0645\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646. \u062a\u062c\u0646\u0628<\/p>\n<p>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u064a\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9068\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Pull-Up-Assist-Machine-to-Exercise-triceps.jpeg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0633\u062d\u0628 \u0644\u0623\u0639\u0644\u0649 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629\" width=\"400\" height=\"277\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Pull-Up-Assist-Machine-to-Exercise-triceps-200x139.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Pull-Up-Assist-Machine-to-Exercise-triceps.jpeg 270w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<table class=\"aligncenter\" style=\"height: 125px; width: 50.6151%; border-style: solid; border-color: #000000;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td style=\"height: 24px;\" width=\"184\">\u0627\u0644\u0623\u0637\u0642\u0645<\/td>\n<td style=\"height: 24px;\" width=\"184\">\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td style=\"height: 24px;\" width=\"184\">6-8<\/td>\n<td style=\"height: 24px;\" width=\"184\">4-6<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u0627\u0644\u062a\u0636\u062e\u0651\u0645<\/td>\n<td style=\"height: 24px;\" width=\"184\">4-6<\/td>\n<td style=\"height: 24px;\" width=\"184\">6-8<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<td style=\"height: 24px;\" width=\"184\">2-6<\/td>\n<td style=\"height: 24px;\" width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/span><\/h3>\n<p>\u0627\u0646\u062a\u0628\u0647 \u0644\u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643. \u0623\u0628\u0642\u0650 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">3. <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d8%a7%d9%84%d9%85%d9%82%d8%b9%d8%af-%d8%a7%d9%84%d8%a7%d8%ad%d8%aa%d8%b1%d8%a7%d9%81%d9%8a-%d8%a7%d9%84%d9%82%d8%a7%d8%a8%d9%84-%d9%84%d9%84%d8%aa%d8%b9%d8%af%d9%8a%d9%84-%d9%84%d9%85%d8%b9%d8%af\/\">\u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0627\u0644\u0645\u0632\u0627\u064a\u0627<\/span><\/h3>\n<p>\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0623\u0648 \u062f\u0639\u0627\u0645\u0629 \u0645\u0645\u0627\u062b\u0644\u0629 - \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0645\u0639\u062f\u0627\u062a \u0641\u0627\u062e\u0631\u0629 - \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0645\u062d\u062f\u0648\u062f \u0627\u0644\u0645\u0633\u0627\u062d\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u063a\u064a\u064a\u0631 \u0648\u0636\u0639\u064a\u0629 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d8%a7%d9%84%d9%85%d9%82%d8%b9%d8%af-%d8%a7%d9%84%d8%a7%d8%ad%d8%aa%d8%b1%d8%a7%d9%81%d9%8a-%d8%a7%d9%84%d9%82%d8%a7%d8%a8%d9%84-%d9%84%d9%84%d8%aa%d8%b9%d8%af%d9%8a%d9%84-%d9%84%d9%85%d8%b9%d8%af\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9065 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-400x400.png\" alt=\"\u0645\u0646\u0636\u062f\u0629 \u0645\u0633\u0637\u062d\u0629\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-66x66.png 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-150x150.png 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-200x200.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-300x300.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-400x400.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-600x600.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-768x768.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench.png 800w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0633\u0637\u062d \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\uff1f<\/span><\/h3>\n<p>\u0642\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b. \u0636\u0639\u064a \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u062e\u0644\u0641\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u0648 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<p>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0639 \u0625\u0628\u0642\u0627\u0626\u0647\u0645\u0627 \u0645\u0648\u062c\u0647\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u0633\u062a\u0646\u0634\u0642 \u0623\u062b\u0646\u0627\u0621 \u0646\u0632\u0648\u0644\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0623\u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0630\u0631\u0627\u0639\u064a\u0643 <a href=\"https:\/\/www.hsefitness.com\/ar\/5-%d8%a3%d9%81%d8%b6%d9%84-%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%a7%d8%b9%d8%af%d9%8a%d9%86-%d8%a8%d8%a7%d8%b3%d8%aa%d8%ae%d8%af%d8%a7%d9%85-%d8%a7\/\"><strong>\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646<\/strong><\/a>.<\/p>\n<p>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0648\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-9067 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps.jpg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0633\u0637\u062d -\u0645\u0646\u0636\u062f\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629\" width=\"800\" height=\"327\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-200x82.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-300x123.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-400x164.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-600x245.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-669x272.jpg 669w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-768x314.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps.jpg 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.7489%; height: 123px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td width=\"184\">\u0627\u0644\u0623\u0637\u0642\u0645<\/td>\n<td width=\"184\">\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td width=\"184\">8-12<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0627\u0644\u062a\u0636\u062e\u0651\u0645<\/td>\n<td width=\"184\">8-10<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/span><\/h3>\n<p>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u062a\u062d\u0631\u0643 \u0628\u0633\u0644\u0627\u0633\u0629 \u0648\u062a\u062d\u0643\u0645 \u0633\u0644\u0633 \u0648\u062f\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u064a\u062a\u062c\u0647\u0627\u0646 \u0644\u0644\u062e\u0644\u0641 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n<p>\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0634\u062f\u064a\u062f \u0644\u062d\u0645\u0627\u064a\u0629 \u0643\u062a\u0641\u064a\u0643 \u0648\u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062b\u0627\u0628\u062a \u0648\u0627\u0644\u0645\u0646\u0636\u0628\u0637 - \u0648\u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0633\u062a\u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h2><span style=\"font-size: 18pt;\">4. \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u062d\u062f\u064a\u062f<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0627\u0644\u0645\u0632\u0627\u064a\u0627<\/span><\/h3>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0633\u0637\u062d \u0631\u0627\u0626\u0639 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0644\u0623\u0646\u0647 \u062b\u0627\u0628\u062a \u0648\u0645\u0635\u0645\u0645 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u062a\u0639\u062b\u0631\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0648\u0633\u0627\u0626\u062f \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0625\u0633\u0641\u0646\u062c \u0627\u0644\u0645\u0642\u0648\u0644\u0628 \u0645\u0631\u064a\u062d\u0629 \u0648\u0645\u062a\u064a\u0646\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0645\u0646\u062d\u0643 \u0627\u0644\u0623\u0646\u0627\u0628\u064a\u0628 \u0627\u0644\u0628\u064a\u0636\u0627\u0648\u064a\u0629 \u0627\u0644\u0623\u0646\u064a\u0642\u0629 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0645\u062a\u0645\u064a\u0632\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629 \u0648\u0623\u0645\u0627\u0646\u064b\u0627 \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0633\u0637\u062d \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0628\u0627\u0631 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\uff1f<\/span><\/h3>\n<p><span style=\"font-size: 12pt;\"><strong>\u0645\u0639 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-hse-%d9%83%d8%a7%d8%a8%d8%aa%d9%86\/\">\u0627\u0644\u062f\u0645\u0627\u0645\u0644<\/a>:<\/strong><\/span><\/p>\n<p>\u064a\u064f\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0631\u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0631\u0643\u0629 \u0645\u0634\u0627\u0628\u0647\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0644\u0643\u0646 \u0623\u0643\u062b\u0631 \u062a\u062d\u0643\u0645\u0627\u064b. \u0636\u0639 \u0625\u062d\u062f\u0649 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0644\u0644\u062f\u0639\u0645 \u0648\u0623\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u0643 \u0648\u0645\u062f\u0651 \u0630\u0631\u0627\u0639\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0628\u0645\u062d\u0627\u0630\u0627\u0629 \u062c\u0633\u0645\u0643.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9070 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-400x255.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633\" width=\"400\" height=\"255\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-200x127.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-300x191.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-400x255.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-600x382.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-768x489.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-800x510.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-1024x652.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-1200x764.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension.jpg 1256w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.5727%; height: 126px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td width=\"184\">\u0627\u0644\u0623\u0637\u0642\u0645<\/td>\n<td width=\"184\">\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td width=\"184\">6-8<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0627\u0644\u062a\u0636\u062e\u0651\u0645<\/td>\n<td width=\"184\">4-6<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: 12pt;\"><strong>\u0645\u0639 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-hse-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-12\/\">\u0627\u0644\u062d\u062f\u064a\u062f<\/a><\/strong>:<\/span><\/p>\n<p>\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0627\u0644\u0628\u0627\u0631: \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0623\u0645\u0633\u0643 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0642\u0628\u0636\u0629 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0627\u062e\u0641\u0636\u064a \u0627\u0644\u062d\u062f\u064a\u062f \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u062b\u0645 \u0642\u0648\u0645\u064a \u0628\u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0631\u0641\u0639\u0647 \u0644\u0644\u0623\u0639\u0644\u0649.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9063 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-400x225.jpg\" alt=\"\u0628\u0627\u0631\u0628\u0644-\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633-\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633-\u0627\u0644\u0625\u0637\u0627\u0644\u0629\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-200x113.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-300x169.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-400x225.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-600x338.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-768x432.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-800x450.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-1024x576.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-1200x675.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension.jpg 1280w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629: \u0627\u0633\u062a\u0639\u0645\u0644 \u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629 \u0639\u0644\u0649 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f. \u0627\u062e\u0641\u0636\u064a \u0627\u0644\u062d\u062f\u064a\u062f \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u062b\u0645 \u0627\u0636\u063a\u0637\u064a \u0639\u0644\u064a\u0647 \u0644\u0623\u0639\u0644\u0649 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.5727%; height: 126px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td width=\"184\">\u0627\u0644\u0623\u0637\u0642\u0645<\/td>\n<td width=\"184\">\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td width=\"184\">6-8<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0627\u0644\u062a\u0636\u062e\u0651\u0645<\/td>\n<td width=\"184\">4-6<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/span><\/h3>\n<p>\u0623\u0628\u0642\u0650 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u0627\u064b \u062d\u062a\u0649 \u0644\u0627 \u062a\u064f\u062c\u0647\u062f \u0623\u064a \u0634\u064a\u0621.<\/p>\n<p>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n<p>\u062a\u0630\u0643\u0651\u0631 \u0623\u0646 \u062a\u062a\u0646\u0641\u0633 \u0627\u0644\u0634\u0647\u064a\u0642 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639.<\/p>\n<p>\u0644\u0627 \u062a\u062a\u0645\u0627\u062f\u0649 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u064a\u062f \u062f\u0648\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f.<\/p>\n<p>\u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u062b\u0645 \u0632\u062f\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">5. <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse958-%d8%b1%d9%81-%d9%85%d9%82%d8%a7%d8%b9%d8%af-%d8%a7%d9%84%d8%a8%d8%af%d8%a7%d9%86%d8%a9-%d8%a7%d9%84%d9%85%d9%86%d8%ad%d8%af%d8%b1%d8%a9-%d8%a7%d9%84%d8%a3%d9%88%d9%84%d9%8a%d9%85%d8%a8%d9%8a\/\">\u0645\u0642\u0639\u062f \u0627\u0644\u0627\u0646\u062d\u062f\u0627\u0631<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1)<\/span> \u0627\u0644\u0645\u0632\u0627\u064a\u0627<\/span><\/h3>\n<p>\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0648\u0641\u0639\u0627\u0644 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n<p>\u0625\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0639\u062f\u064a\u0644\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a \u0627\u0644\u0645\u0633\u0637\u062d Olympic Flat Bench\u060c \u064a\u0639\u0632\u0632 \u0645\u0646 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0628\u0641\u0636\u0644 \u062a\u0635\u0645\u064a\u0645\u0647 \u0633\u0647\u0644 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0627\u0644\u0645\u0648\u0641\u0631 \u0644\u0644\u0645\u0633\u0627\u062d\u0629.<\/p>\n<p>\u0645\u064a\u0632\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u0645\u0637\u0627\u0637\u064a\u0629 \u062a\u0645\u0646\u0639 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0648\u062a\u062d\u0645\u064a \u0627\u0644\u0623\u0631\u0636\u064a\u0629 \u0648\u062a\u0636\u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0648\u0631\u0627\u062d\u0629.<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse958-%d8%b1%d9%81-%d9%85%d9%82%d8%a7%d8%b9%d8%af-%d8%a7%d9%84%d8%a8%d8%af%d8%a7%d9%86%d8%a9-%d8%a7%d9%84%d9%85%d9%86%d8%ad%d8%af%d8%b1%d8%a9-%d8%a7%d9%84%d8%a3%d9%88%d9%84%d9%8a%d9%85%d8%a8%d9%8a\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9064 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-400x271.png\" alt=\"\u0645\u0646\u0636\u062f\u0629 \u0627\u0644\u0647\u0628\u0648\u0637-\u0627\u0644\u0645\u0642\u0639\u062f\" width=\"400\" height=\"271\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-200x135.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-300x203.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-400x271.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-600x406.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-768x520.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-800x542.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-1024x693.png 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-1200x813.png 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-1536x1040.png 1536w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench.png 1920w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2) <\/span><span style=\"color: #000000;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\uff1f<\/span><\/span><\/h3>\n<p>\u062b\u0628\u0651\u062a\u064a \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0648\u0636\u0639 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/p>\n<p>\u0623\u0645\u0633\u0643 \u0627\u0644\u0642\u0636\u064a\u0628: \u0627\u0631\u0641\u0639 \u0627\u0644\u0642\u0636\u064a\u0628 \u0645\u0646 \u0627\u0644\u062d\u0627\u0645\u0644 \u0628\u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629. \u062b\u0628\u0650\u0651\u062a \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u064a\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0623\u0645\u0633\u0643 \u0627\u0644\u0642\u0636\u064a\u0628 \u0628\u062d\u064a\u062b \u064a\u062a\u062f\u0644\u0649 \u0641\u0648\u0642 \u062c\u0633\u0645\u0643 \u0645\u0639 \u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0645\u0648\u062f\u064a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0647\u0630\u0647 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>\u0623\u062f\u064a \u0627\u0644\u062d\u0631\u0643\u0629: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0623\u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0642\u0636\u064a\u0628 \u0628\u062d\u0631\u0643\u0629 \u0646\u0635\u0641 \u062f\u0627\u0626\u0631\u064a\u0629 \u0645\u0636\u0628\u0648\u0637\u0629 \u062d\u062a\u0649 \u064a\u0644\u0627\u0645\u0633 \u062c\u0628\u0647\u062a\u0643 \u0628\u0631\u0641\u0642. \u0623\u0634\u063a\u0644\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0644\u062f\u0641\u0639 \u0627\u0644\u0642\u0636\u064a\u0628 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0621.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9066\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-200x200.jpeg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0646\u0636\u062f\u0629 \u0627\u0644\u0645\u062a\u0631\u0627\u062c\u0639\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\uff1f\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-66x66.jpeg 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-150x150.jpeg 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-200x200.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f.jpeg 225w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.5727%; height: 126px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td width=\"184\">\u0627\u0644\u0623\u0637\u0642\u0645<\/td>\n<td width=\"184\">\u0627\u0644\u0645\u0646\u062f\u0648\u0628\u0648\u0646<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td width=\"184\">6-8<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0627\u0644\u062a\u0636\u062e\u0651\u0645<\/td>\n<td width=\"184\">4-6<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a<\/span><\/h3>\n<p>\u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0645\u0646\u0627\u0633\u0628: \u0627\u0636\u0628\u0637\u064a \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u062a\u0623\u0643\u062f\u064a \u0645\u0646 \u062a\u062b\u0628\u064a\u062a \u0633\u0627\u0642\u064a\u0643 \u0628\u0625\u062d\u0643\u0627\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u0647\u0627.<\/p>\n<p>\u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u0651\u064a\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u062a\u062c\u0646\u0628 \u0625\u0628\u0631\u0627\u0632\u0647\u0645\u0627 \u0644\u0644\u062e\u0627\u0631\u062c \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n<p>\u062d\u0631\u0643\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u0646\u0636\u0628\u0637\u0629: \u0627\u062e\u0641\u0636\u064a \u0627\u0644\u0642\u0636\u064a\u0628 \u0628\u0628\u0637\u0621 \u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0635\u0637\u062f\u0627\u0645 \u0627\u0644\u0639\u0631\u0636\u064a \u0628\u062c\u0628\u0647\u062a\u0643.<\/p>\n<p>\u0627\u0644\u062a\u0646\u0641\u0633: \u062e\u0630 \u0634\u0647\u064a\u0642\u0627\u064b \u0639\u0646\u062f \u0625\u0646\u0632\u0627\u0644 \u0627\u0644\u0642\u0636\u064a\u0628 \u0648\u0627\u0632\u0641\u0631 \u0639\u0646\u062f \u062f\u0641\u0639\u0647 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646: \u0627\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u0623\u062e\u0641 \u062d\u062a\u0649 \u062a\u062a\u0642\u0646 \u0627\u0644\u0634\u0643\u0644\u060c \u062b\u0645 \u0632\u062f \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">6. \u0637\u0644\u0628 \u0639\u0631\u0648\u0636 \u0627\u0644\u0623\u0633\u0639\u0627\u0631:<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1)<\/span> \u0633\u0624\u0627\u0644: \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0623\u0645\u0627\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/artishook.com\/blogs\/news\/the-15-best-smith-machine-exercises-and-how-to-do-them\">\u0645\u0627\u0643\u064a\u0646\u0629 \u0633\u0645\u064a\u062b<\/a>?<\/span><\/h3>\n<p>\u064a\u064f\u0639\u062f \u062c\u0647\u0627\u0632 \u0633\u0645\u064a\u062b \u0631\u0627\u0626\u0639\u0627\u064b \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0623\u0646 \u0645\u0633\u0627\u0631\u0647 \u0627\u0644\u062b\u0627\u0628\u062a \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a. \u0641\u0642\u0637 \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0636\u064a\u0642.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2)<\/span> \u0633\u0624\u0627\u0644: \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u062c\u0639\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0623\u0635\u0639\u0628 \u0639\u0644\u0649\u00a0<a href=\"https:\/\/books.google.com\/books?id=GkYcEAAAQBAJ&amp;lpg=PP1&amp;ots=6cFKjd6TM0&amp;dq=How%20can%20I%20make%20triceps%20exercises%20harder%20on%20the%20arm%20flexion%20and%20extension%20Machine&amp;lr=lang_ja%7Clang_en&amp;hl=ja&amp;pg=PR1#v=onepage&amp;q&amp;f=false\">\u0622\u0644\u0629 \u0645\u0633\u0627\u0639\u062f\u0629 \u062b\u0646\u064a \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/a>?<\/span><\/h3>\n<p>\u064a\u064f\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u0627\u064b \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0633\u0624\u0627\u0644: \u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u064e\u0651 \u0627\u0633\u062a\u062e\u062f\u0627\u0645<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/FullText\/2017\/07000\/Effects_of_Pre_exhaustion_on_the_Patterns_of.20.aspx\"> \u0645\u0633\u0637\u062d\u0629<strong> \u0645\u0642\u0639\u062f \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 <\/strong><\/a>\u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u061f<\/span><\/h3>\n<p>\u0625\u0646 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0633\u0637\u062d \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0648\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0641\u0627\u062e\u0631\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0634\u062f\u062a\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u063a\u064a\u064a\u0631 \u0648\u0636\u0639\u064a\u0629 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">4)<\/span> \u0633\u0624\u0627\u0644: \u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0641\u064a \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u061f<\/span><\/h3>\n<p>\u064a\u062a\u064a\u062d \u0644\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u0643\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">5)<\/span> \u0633\u0624\u0627\u0644: <a href=\"https:\/\/exrx.net\/Kinesiology\/BenchPress\">\u0644\u0645\u0627\u0630\u0627 \u062a\u064f\u0639\u062f \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0623\u0641\u0636\u0644 \u0644\u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0623\u062e\u0631\u0649<\/a>?<\/span><\/h3>\n<p>\u064a\u0636\u0639\u0643 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0628\u0632\u0627\u0648\u064a\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631\u060c \u062e\u0627\u0635\u0629\u064b \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><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\/%d8%af%d9%84%d9%8a%d9%84-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86\/\" 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\/%d8%af%d9%84%d9%8a%d9%84-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86\/\">\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\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" 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\/%d8%af%d9%84%d9%8a%d9%84-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86\/#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\/%d8%a5%d8%b7%d9%84%d8%a7%d9%82-%d9%85%d8%b4%d8%b1%d9%88%d8%b9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a8%d9%86%d8%ac%d8%a7%d8%ad-%d9%81%d9%8a-%d8%a7\/\" 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\/%d8%a5%d8%b7%d9%84%d8%a7%d9%82-%d9%85%d8%b4%d8%b1%d9%88%d8%b9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a8%d9%86%d8%ac%d8%a7%d8%ad-%d9%81%d9%8a-%d8%a7\/\">\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\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" 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\/%d8%a5%d8%b7%d9%84%d8%a7%d9%82-%d9%85%d8%b4%d8%b1%d9%88%d8%b9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a8%d9%86%d8%ac%d8%a7%d8%ad-%d9%81%d9%8a-%d8%a7\/#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\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84\/\" 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\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84\/\">\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\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" 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\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84\/#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\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d8%aa%d9%83%d9%85%d9%84-%d9%85%d8%b4%d8%b1%d9%88%d8%b9%d9%8b%d8%a7-%d9%83%d8%a8%d9%8a%d8%b1%d9%8b%d8%a7-%d9%84%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a\/\" 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\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d8%aa%d9%83%d9%85%d9%84-%d9%85%d8%b4%d8%b1%d9%88%d8%b9%d9%8b%d8%a7-%d9%83%d8%a8%d9%8a%d8%b1%d9%8b%d8%a7-%d9%84%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a\/\">\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\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" 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\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d8%aa%d9%83%d9%85%d9%84-%d9%85%d8%b4%d8%b1%d9%88%d8%b9%d9%8b%d8%a7-%d9%83%d8%a8%d9%8a%d8%b1%d9%8b%d8%a7-%d9%84%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a\/#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\/%d9%82%d8%a7%d8%a6%d9%85%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%ad%d8%a8-%d8%a7%d9%84%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" aria-label=\"\u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646: \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0628\u0647\u0627\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u0627\u0644\u0635\u0641\u0648\u0641 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0635\u062f\u0631\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-320x202.png 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png 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;\">2025-11-06T16:09:03+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d9%82%d8%a7%d8%a6%d9%85%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%ad%d8%a8-%d8%a7%d9%84%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\">\u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646: \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0628\u0647\u0627<\/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;\">2025-11-06T16:09:03+00:00<\/span><span>\u0646\u0648\u0641\u0645\u0628\u0631 6\u060c 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" 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\/%d9%82%d8%a7%d8%a6%d9%85%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%ad%d8%a8-%d8%a7%d9%84%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/#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\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%b4%d8%ad%d9%86-%d8%a3%d9%84%d9%88%d8%a7%d8%ad-%d8%a7%d9%84%d8%ad%d8%af%d9%8a\/\" aria-label=\"\u0627\u0644\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644: \u0634\u0631\u0643\u0629 HSE Fitness \u062a\u0634\u062d\u0646 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0623\u0631\u0636\u064a\u0627\u062a \u0625\u0644\u0649 \u0623\u0648\u0631\u0648\u0628\u0627\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.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;\">2026-01-12T15:01:36+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%b4%d8%ad%d9%86-%d8%a3%d9%84%d9%88%d8%a7%d8%ad-%d8%a7%d9%84%d8%ad%d8%af%d9%8a\/\">\u0627\u0644\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644: \u0634\u0631\u0643\u0629 HSE Fitness \u062a\u0634\u062d\u0646 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0623\u0631\u0636\u064a\u0627\u062a \u0625\u0644\u0649 \u0623\u0648\u0631\u0648\u0628\u0627<\/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;\">2026-01-12T15:01:36+00:00<\/span><span>\u0633\u0628\u062a\u0645\u0628\u0631 3\u060c 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" 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\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%b4%d8%ad%d9%86-%d8%a3%d9%84%d9%88%d8%a7%d8%ad-%d8%a7%d9%84%d8%ad%d8%af%d9%8a\/#respond\">0 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