{"id":21839,"date":"2025-07-08T15:36:04","date_gmt":"2025-07-08T15:36:04","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=21839"},"modified":"2026-01-12T15:01:42","modified_gmt":"2026-01-12T15:01:42","slug":"%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d1%8f-%d0%bd%d0%b0-%d0%b1%d0%b8%d1%86%d0%b5%d0%bf%d1%81-%d1%81-%d0%b4%d0%bb%d0%b8%d0%bd%d0%bd%d0%be%d0%b9","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d1%8f-%d0%bd%d0%b0-%d0%b1%d0%b8%d1%86%d0%b5%d0%bf%d1%81-%d1%81-%d0%b4%d0%bb%d0%b8%d0%bd%d0%bd%d0%be%d0%b9\/","title":{"rendered":"\u041b\u0443\u0447\u0448\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2 class=\"p1\" style=\"text-align: center;\"><span style=\"font-size: 24pt; color: #99cc00;\">\u041b\u0443\u0447\u0448\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446<\/span><\/h2>\n<p class=\"p1\">\u0423\u043f\u043e\u0440 \u043d\u0430 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u0435\u043d \u0434\u043b\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0438 \u0440\u0435\u043b\u044c\u0435\u0444\u043d\u044b\u0445 \u0440\u0443\u043a. \u042d\u0442\u0430 \u043c\u044b\u0448\u0446\u0430 \u0434\u0435\u043b\u0430\u0435\u0442 \u0440\u0443\u043a\u0438 \u0448\u0438\u0440\u0435 \u0438 \u043f\u0440\u0438\u0434\u0430\u0435\u0442 \u0431\u0438\u0446\u0435\u043f\u0441\u0430\u043c \u0440\u0435\u043b\u044c\u0435\u0444\u043d\u044b\u0439 \u0432\u0438\u0434. \u041c\u044b \u0440\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ru\/\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439<\/a> <\/span>\u0412 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435 \u043c\u044b \u043f\u043e\u043c\u043e\u0436\u0435\u043c \u0432\u0430\u043c \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u0447\u0430\u0441\u0442\u044b\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445, \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0432\u043d\u0435\u0448\u043d\u0438\u0439 \u0432\u0438\u0434 \u0440\u0443\u043a \u0438 \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">1. \u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u0434\u043b\u0438\u043d\u043d\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u0430?<\/span><\/h3>\n<p class=\"p1\">\u0414\u0432\u0435 \u0433\u043e\u043b\u043e\u0432\u043a\u0438 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0431\u0438\u0446\u0435\u043f\u0441 \u043f\u043b\u0435\u0447\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0442\u0430\u043a\u0436\u0435 \u043d\u0430\u0437\u044b\u0432\u0430\u044e\u0442 \"\u0431\u0438\u0446\u0435\u043f\u0441\u043e\u043c\".<\/p>\n<p class=\"p1\">\u041a\u043e\u0440\u043e\u0442\u043a\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430: \u043e\u043f\u0438\u0440\u0430\u0435\u0442\u0441\u044f \u043d\u0430 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0440\u0443\u043a\u0438.<\/p>\n<p class=\"p1\">\u0414\u043b\u0438\u043d\u043d\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430: \u043e\u0431\u0440\u0430\u0437\u0443\u0435\u0442 \u043f\u0438\u043a \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0438 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u0442 \u043f\u043e \u0432\u043d\u0435\u0448\u043d\u0435\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u0435.<\/p>\n<p class=\"p1\">\u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0435 \u0438\u043c\u0435\u043d\u043d\u043e \u043d\u0430 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443, \u0435\u0441\u043b\u0438 \u0445\u043e\u0442\u0438\u0442\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0438\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u043f\u043e\u0442\u0440\u044f\u0441\u0430\u044e\u0449\u0443\u044e \u0444\u043e\u0440\u043c\u0443 \u0440\u0443\u043a.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">2. \u041a\u0430\u043a \u0432\u043e\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u043d\u0430 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430<\/span><\/h3>\n<p class=\"p1\">\u041f\u0440\u0438\u043c\u0438\u0442\u0435 \u0432\u043e \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435 \u0441\u043e\u0432\u0435\u0442\u044b, \u0447\u0442\u043e\u0431\u044b \u043b\u0443\u0447\u0448\u0435 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443:<\/p>\n<p class=\"p1\">\u25cf \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0443\u0437\u043a\u0438\u0439 \u0445\u0432\u0430\u0442 (\u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439, \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u0431\u043b\u0438\u0437\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c \u0438 \u0442.\u0434.).<\/p>\n<p class=\"p1\">\u25cf \u0420\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u0437\u0430 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f.<\/p>\n<p class=\"p1\">\u25cf \u0414\u043b\u044f \u0430\u043a\u0442\u0438\u0432\u0438\u0437\u0430\u0446\u0438\u0438 \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0445 \u0432\u043e\u043b\u043e\u043a\u043e\u043d, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0449\u0438\u0445 \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u0435 \u043f\u0440\u0438 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0435.<\/p>\n<p class=\"p1\">\u25cf \u041e\u0431\u0440\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 <a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12891-023-06346-5\">\u0441\u0432\u044f\u0437\u044c \u043c\u0435\u0436\u0434\u0443 \u043c\u044b\u0448\u0446\u0430\u043c\u0438 \u0438 \u0440\u0430\u0437\u0443\u043c\u043e\u043c<\/a> \u0438 \u0432\u0435\u0441\u044c \u0441\u043f\u0435\u043a\u0442\u0440 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439.<\/p>\n<p class=\"p1\">\u0421\u043b\u0435\u0434\u0443\u044f \u044d\u0442\u0438\u043c \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u044f\u043c, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0431\u044b\u0442\u044c \u0443\u0432\u0435\u0440\u0435\u043d\u044b, \u0447\u0442\u043e \u043f\u043e\u043b\u0443\u0447\u0430\u0435\u0442\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u043e\u0442\u0434\u0430\u0447\u0443 \u043e\u0442 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">3. \u041b\u0443\u0447\u0448\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439<\/span><\/h3>\n<p class=\"p1\">\u0417\u0434\u0435\u0441\u044c \u043f\u0435\u0440\u0435\u0447\u0438\u0441\u043b\u0435\u043d\u044b 7 \u043b\u0443\u0447\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0445 \u043d\u0430 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u0438 \u0438 \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0445 \u0440\u0435\u0430\u043b\u044c\u043d\u044b\u0439 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0440\u043e\u0441\u0442.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.1 \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0433\u0430\u043d\u0442\u0435\u043b\u044c\u044e<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"wp-image-21847 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-600x406.png\" alt=\"\u041d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439\" width=\"600\" height=\"406\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-200x135.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-300x203.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-400x270.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls-600x406.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Incline-Dumbbell-Curls.png 710w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u042d\u0442\u043e \u043e\u0434\u043d\u043e \u0438\u0437 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439, \u043f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u043e\u043d\u043e \u0440\u0430\u0441\u0442\u044f\u0433\u0438\u0432\u0430\u0435\u0442 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0438 \u0441\u043e\u0437\u0434\u0430\u0435\u0442 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435, \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044f \u0440\u0443\u043a\u0430\u043c \u0441\u0432\u0438\u0441\u0430\u0442\u044c \u0437\u0430 \u0442\u0435\u043b\u043e\u043c.<\/p>\n<p class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/p>\n<p class=\"p1\">\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u0441 \u043d\u0430\u043a\u043b\u043e\u043d\u043e\u043c (\u043e\u0442 30 \u0434\u043e 45\u00b0).<\/p>\n<p class=\"p1\">\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u0445 \u0440\u0443\u043a\u0430\u0445 \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u043e \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0432 \u043a\u0430\u0436\u0434\u043e\u0439 \u0440\u0443\u043a\u0435.<\/p>\n<p class=\"p1\">\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0441\u043a\u0440\u0443\u0442\u0438\u0442\u0435, \u0430 \u0437\u0430\u0442\u0435\u043c \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438.<\/p>\n<p class=\"p1\">\u0421\u043e\u0432\u0435\u0442 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430: \u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0440\u0430\u0441\u043a\u0430\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0438 \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u0439\u0442\u0435 \u0444\u0438\u043a\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043b\u043e\u043a\u0442\u044f.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.2 \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0448\u0442\u0430\u043d\u0433\u0438 \u0441 \u0437\u0430\u043a\u0440\u044b\u0442\u044b\u043c \u0445\u0432\u0430\u0442\u043e\u043c<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21843 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-600x315.png\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u0437\u0430\u043a\u0440\u044b\u0442\u044b\u043c \u0445\u0432\u0430\u0442\u043e\u043c\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-18x9.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-200x105.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-300x158.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-400x210.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-600x315.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-768x404.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls-800x421.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Close-Grip-Barbell-Curls.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u041f\u0435\u0440\u0435\u043c\u0435\u0449\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443, \u0443\u0437\u043a\u0438\u0439 \u0445\u0432\u0430\u0442 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u0431\u043e\u043b\u0435\u0435 \u0432\u044b\u0441\u043e\u043a\u043e\u0433\u043e <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10407320\/\">\u043f\u0438\u043a \u0431\u0438\u0446\u0435\u043f\u0441\u0430.<\/a><\/p>\n<h5 class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/h5>\n<p class=\"p1\">\u0420\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447 \u0438\u043b\u0438 \u0431\u043b\u0438\u0436\u0435 \u043a \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435.<\/p>\n<p class=\"p1\">\u041d\u0435 \u0441\u0433\u0438\u0431\u0430\u044f \u0441\u043f\u0438\u043d\u044b, \u0432\u044b\u0433\u043d\u0438\u0442\u0435\u0441\u044c.<\/p>\n<p class=\"p1\">\u0423\u043c\u0435\u043d\u044c\u0448\u0430\u0439\u0442\u0435 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0438 \u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.3 \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u0432\u043e\u043b\u043e\u043a\u043e\u043d<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"><img decoding=\"async\" class=\"aligncenter wp-image-21845 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-600x470.png\" alt=\"\u041b\u043e\u043a\u043e\u043d\u044b\" width=\"600\" height=\"470\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-15x12.png 15w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-200x157.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-300x235.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-400x313.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-600x470.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-768x601.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls-800x626.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Drag-Curls.png 846w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\u00a0<\/span><\/p>\n<p class=\"p1\">\u042d\u0442\u0430 \u043d\u0435\u0434\u043e\u043e\u0446\u0435\u043d\u0435\u043d\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0447\u0430\u0441\u0442\u0438 \u0433\u043e\u043b\u043e\u0432\u044b, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u043b\u043e\u043a\u0442\u0438 \u043f\u043e\u0437\u0430\u0434\u0438 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0430.<\/p>\n<h5 class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/h5>\n<p class=\"p1\">\u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0448\u0442\u0430\u043d\u0433\u0443 \u0445\u0432\u0430\u0442\u043e\u043c \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447.<\/p>\n<p class=\"p1\">\u041e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u043d\u0430\u0437\u0430\u0434, \u0432\u044b\u0433\u0438\u0431\u0430\u044f \u0432\u0435\u0441 \u0432\u0432\u0435\u0440\u0445.<\/p>\n<p class=\"p1\">\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043e\u043a\u043e\u043b\u043e \u0433\u0440\u0443\u0434\u0438.<\/p>\n<p class=\"p1\">\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442: \u041f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0438\u0437\u043e\u043b\u0438\u0440\u0443\u0435\u0442 \u0431\u0438\u0446\u0435\u043f\u0441 \u0438 \u0443\u0441\u0442\u0440\u0430\u043d\u044f\u0435\u0442 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0443 \u043f\u0435\u0440\u0435\u0434\u043d\u0438\u0445 \u0434\u0435\u043b\u044c\u0442\u043e\u0438\u0434\u043e\u0432.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.4 \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u0442\u0440\u043e\u0441\u0430<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21842 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--600x400.png\" alt=\"\u041a\u0430\u0431\u0435\u043b\u044c\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--768x512.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls--800x533.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Cable-Curls-.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u041f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0442\u0440\u043e\u0441\u043e\u0432 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0432 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.<\/p>\n<h5 class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/h5>\n<p class=\"p1\">\u041e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043c\u0430\u0448\u0438\u043d\u0443 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0448\u043a\u0438\u0432.<\/p>\n<p class=\"p1\">\u0414\u0435\u0440\u0436\u0430 \u0442\u0440\u043e\u0441 \u0432 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u0435, \u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434.<\/p>\n<p class=\"p1\">\u0421\u043a\u0440\u0443\u0442\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0443 \u0432 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438 \u043f\u043b\u0435\u0447\u0430.<\/p>\n<p class=\"p1\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e: \u0423\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u0438 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u0438<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.5 \u041f\u043e\u043f\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u043f\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21841 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-600x528.png\" alt=\"\u041f\u043e\u043f\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u043f\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439\" width=\"600\" height=\"528\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-200x176.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-300x264.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-400x352.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls-600x528.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Alternating-Dumbbell-Supinated-Curls.png 734w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u0414\u043b\u0438\u043d\u043d\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u0438\u0437\u0438\u0440\u0443\u0435\u0442\u0441\u044f, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u043e\u0432\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u0435\u0442\u0435 \u0440\u0443\u043a\u0443 \u0432\u0432\u0435\u0440\u0445 (\u0441\u0443\u043f\u0438\u043d\u0438\u0440\u0443\u0435\u0442\u0435) \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f.<\/p>\n<h5 class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/h5>\n<p class=\"p1\">\u0413\u0430\u043d\u0442\u0435\u043b\u0438 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u043d\u0443\u0442\u0440\u044c.<\/p>\n<p class=\"p1\">\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u044f\u0441\u044c, \u043f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u043b\u0430\u0434\u043e\u043d\u044c \u0432\u0432\u0435\u0440\u0445.<\/p>\n<p class=\"p1\">\u0421\u043e\u0436\u043c\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043f\u0438\u043a\u0435, \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435\u0441\u044c.<\/p>\n<h4><span style=\"font-size: 14pt;\">3.6 \u041a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f<\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"> <img decoding=\"async\" class=\"aligncenter wp-image-21844 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-600x339.png\" alt=\"\u041a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f\" width=\"600\" height=\"339\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-200x113.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-300x170.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-400x226.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-600x339.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls-768x434.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Concentration-Curls.png 796w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/span><\/p>\n<p class=\"p1\">\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e-\u043f\u0440\u0435\u0436\u043d\u0435\u043c\u0443 \u043d\u0430\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443, \u0441\u043b\u0435\u0433\u043a\u0430 \u0441\u0434\u0432\u0438\u043d\u0443\u0432 \u043b\u043e\u043a\u043e\u0442\u044c \u0432\u043f\u0435\u0440\u0435\u0434.<\/p>\n<h5 class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/h5>\n<p class=\"p1\">\u0421\u0438\u0434\u044f, \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u043e\u0442\u044c \u043d\u0430 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0430.<\/p>\n<p class=\"p1\">\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u0439\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u044c \u0432\u0432\u0435\u0440\u0445.<\/p>\n<p class=\"p1\">\u0414\u043b\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043d\u0430\u0442\u044f\u0436\u0435\u043d\u0438\u044f \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u0439\u0442\u0435 \u0436\u0435\u0441\u0442\u043a\u0443\u044e \u0444\u043e\u0440\u043c\u0443.<\/p>\n<h4 class=\"p1\"><span style=\"font-size: 14pt;\">3.7 \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u043e\u043b\u043e\u0442\u043a\u0430<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/h4>\n<p class=\"p2\"><span class=\"Apple-converted-space\"><img decoding=\"async\" class=\"aligncenter wp-image-21846 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--600x340.jpg\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u043e\u043b\u043e\u0442\u043a\u043e\u043c\" width=\"600\" height=\"340\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--18x10.jpg 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--200x113.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--300x170.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--400x226.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--600x340.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--768x435.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls--800x453.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Hammer-Curls-.jpg 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\u00a0<\/span><\/p>\n<p class=\"p1\">\u041c\u043e\u043b\u043e\u0442\u043a\u043e\u0432\u044b\u0435 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0432 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442\u0441\u044f \u0434\u043b\u044f \u043f\u043b\u0435\u0447\u0435\u0432\u043e\u0433\u043e \u043f\u043e\u044f\u0441\u0430 \u0438 \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u0438\u0439, \u043d\u043e \u043e\u043d\u0438 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0432 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0432 \u0446\u0435\u043b\u043e\u043c.<\/p>\n<h5 class=\"p1\">\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/h5>\n<p class=\"p1\">\u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u0432 \u043d\u0435\u0439\u0442\u0440\u0430\u043b\u044c\u043d\u043e\u0439 \u0441\u0442\u043e\u0439\u043a\u0435 \u0441 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u0432\u043d\u0443\u0442\u0440\u044c.<\/p>\n<p class=\"p1\">\u0421\u043f\u043e\u043a\u043e\u0439\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438.<\/p>\n<p class=\"p1\">\u041e\u0431\u0440\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u0435.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">4. \u041f\u0440\u0438\u043c\u0435\u0440\u043d\u0430\u044f \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439<\/span><\/h3>\n<p class=\"p1\">\u0414\u043b\u044f <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80-%d0%b4%d0%bb%d1%8f-%d1%80%d0%b0%d0%b7%d0%b3%d0%b8%d0%b1%d0%b0%d0%bd%d0%b8%d1%8f-%d0%b1%d0%b8%d1%86%d0%b5%d0%bf%d1%81%d0%b0-hm007\/\">\u043b\u0443\u0447\u0448\u0438\u0439 \u0440\u043e\u0441\u0442 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432<\/a>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u044d\u0442\u0443 \u043f\u0440\u043e\u0446\u0435\u0434\u0443\u0440\u0443 \u043e\u0434\u0438\u043d \u0438\u043b\u0438 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e:<\/p>\n<table style=\"border-collapse: collapse; width: 61.8294%; height: 146px;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\"><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/strong><\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\"><strong>\u041d\u0430\u0431\u043e\u0440\u044b<\/strong><\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\"><strong>Reps<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u041d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">10-12<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u0437\u0430\u043a\u0440\u044b\u0442\u044b\u043c \u0445\u0432\u0430\u0442\u043e\u043c<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">8-10<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u041b\u043e\u043a\u043e\u043d\u044b<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">12-15<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u041a\u0430\u0431\u0435\u043b\u044c\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0437\u0430 \u0441\u043f\u0438\u043d\u043e\u0439<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">3<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">10-12<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">\u0421\u0443\u043f\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u043f\u043e\u043f\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">2<\/td>\n<td style=\"width: 33.3333%; height: 24px; text-align: center;\">2-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">5. \u041e\u0431\u0449\u0438\u0435 \u043e\u0448\u0438\u0431\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0438\u0437\u0431\u0435\u0433\u0430\u0442\u044c<\/span><\/h3>\n<p class=\"p1\">\u0420\u0430\u0441\u043a\u0430\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0433\u043e \u0432\u0435\u0441\u0430<\/p>\n<p class=\"p1\">\u041f\u0440\u043e\u043f\u0443\u0441\u043a \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0438: \u043d\u0435 \u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435 \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0431\u044b\u0441\u0442\u0440\u043e<\/p>\n<p class=\"p1\">\u041f\u043b\u043e\u0445\u043e\u0435 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0438: \u0428\u0438\u0440\u043e\u043a\u0438\u0439 \u0445\u0432\u0430\u0442 \u043f\u0440\u0438\u0432\u043e\u0434\u0438\u0442 \u043a \u0443\u043a\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u043d\u0438\u044e \u0433\u043e\u043b\u043e\u0432\u044b.<\/p>\n<p class=\"p1\">\u041f\u0435\u0440\u0435\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0441\u0442\u044c: \u041f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u044b - \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u0435 \u043c\u044b\u0448\u0446\u044b, \u0438\u043c \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435<\/p>\n<p class=\"p1\">\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0441\u043c\u0435\u043d\u044b \u0443\u0433\u043b\u043e\u0432, \u043d\u0430\u043d\u043e\u0441\u044f \u0443\u0434\u0430\u0440\u044b \u043f\u043e \u043c\u044b\u0448\u0446\u0430\u043c \u0441 \u0440\u0430\u0437\u043d\u044b\u0445 \u0441\u0442\u043e\u0440\u043e\u043d.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">6. \u0421\u043e\u0432\u0435\u0442\u044b \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u043e\u0432 \u043f\u043e \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044e \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432<\/span><\/h3>\n<p class=\"p1\">\u041e\u0431\u0440\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0441\u0432\u044f\u0437\u044c \u043c\u0435\u0436\u0434\u0443 \u0440\u0430\u0437\u0443\u043c\u043e\u043c \u0438 \u043c\u044b\u0448\u0446\u0430\u043c\u0438.<\/p>\n<p class=\"p1\">\u25cf \u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0438\u043c\u043f\u0443\u043b\u044c\u0441\u0430 \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/p>\n<p class=\"p1\">\u25cf \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u0443\u0433\u043b\u044b \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u044b.<\/p>\n<p class=\"p1\">\u25cf \u0421\u043b\u0435\u0434\u0438\u0442\u0435 \u0437\u0430 \u0441\u0432\u043e\u0438\u043c \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435\u043c \u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443.<\/p>\n<p class=\"p1\">\u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0440\u043e\u0441\u0442 \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442 \u0438 \u0437\u0430 \u043f\u0440\u0435\u0434\u0435\u043b\u0430\u043c\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u0433\u043e \u0437\u0430\u043b\u0430, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u044b\u0441\u044b\u043f\u0430\u0439\u0442\u0435\u0441\u044c \u0438 \u0435\u0448\u044c\u0442\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u0443\u044e \u043f\u0438\u0449\u0443.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">7. \u0412\u043e\u043f\u0440\u043e\u0441\u044b \u0438 \u043e\u0442\u0432\u0435\u0442\u044b<\/span><\/h3>\n<p class=\"p1\"><strong>1. \u041a\u0430\u043a\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043b\u0443\u0447\u0448\u0435 \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430?<\/strong><\/p>\n<p class=\"p1\">\u0420\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0432 \u0437\u0430\u043a\u0440\u044b\u0442\u043e\u043c \u0445\u0432\u0430\u0442\u0435 \u0438 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0435 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 - \u0434\u0432\u0430 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u0430.<\/p>\n<p class=\"p1\"><strong>2. \u041a\u0430\u043a \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u044c, \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e \u043b\u0438 \u044f \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430?<\/strong><\/p>\n<p class=\"p1\">\u0414\u043b\u0438\u043d\u043d\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430 \u0432\u044b\u0434\u0435\u043b\u044f\u0435\u0442\u0441\u044f, \u0435\u0441\u043b\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0443\u0437\u043a\u0438\u0439 \u0445\u0432\u0430\u0442 \u0438\u043b\u0438 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u044c \u043b\u043e\u043a\u0442\u0438 \u0437\u0430 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435\u043c. \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0431\u043e\u043b\u0435\u0435 \u0433\u043b\u0443\u0431\u043e\u043a\u0443\u044e \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443.<\/p>\n<p class=\"p1\"><strong>3. \u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u0438\u0437\u043e\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0442\u043e\u043b\u044c\u043a\u043e \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443?<\/strong><\/p>\n<p class=\"p1\">\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430, \u0445\u0432\u0430\u0442 \u0438 \u0440\u0430\u043a\u0443\u0440\u0441\u044b \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0442 \u0432\u0430\u043c \u043f\u043e\u0434\u0447\u0435\u0440\u043a\u043d\u0443\u0442\u044c \u0435\u0433\u043e, \u0434\u0430\u0436\u0435 \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0435\u0433\u043e \u0432\u044b\u0434\u0435\u043b\u0438\u0442\u044c.<\/p>\n<p class=\"p1\"><strong>4. \u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u044f \u0434\u043e\u043b\u0436\u0435\u043d \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0442\u044c \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430?<\/strong><\/p>\n<p class=\"p1\">\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u044b, \u0432\u043a\u043b\u044e\u0447\u0430\u0439\u0442\u0435 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0435 \u043d\u0430 \u0433\u043e\u043b\u043e\u0432\u0443. \u041e\u0434\u0438\u043d \u0438\u043b\u0438 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u0441 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u043e\u043c \u0432 48 \u0447\u0430\u0441\u043e\u0432 \u043c\u0435\u0436\u0434\u0443 \u0437\u0430\u043d\u044f\u0442\u0438\u044f\u043c\u0438.<\/p>\n<p class=\"p1\"><strong>5. \u0423\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0442 \u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0433\u043e\u043b\u043e\u0432\u043a\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u043f\u0438\u043a\u043e\u0432\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441?<\/strong><\/p>\n<p class=\"p1\">\u0415\u0449\u0435 \u0431\u044b! \u0414\u043b\u0438\u043d\u043d\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u0434\u043b\u044f \u0441\u043e\u0437\u0434\u0430\u043d\u0438\u044f \"\u0433\u043e\u0440\u043d\u043e\u0433\u043e\" \u0432\u0438\u0434\u0430, \u0442\u0430\u043a \u043a\u0430\u043a \u043e\u043d\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0432\u044b\u0441\u043e\u0442\u0443 \u0438 \u043f\u0438\u043a \u0431\u0438\u0446\u0435\u043f\u0441\u0430.<\/p>\n<h3 class=\"p1\"><span style=\"font-size: 18pt; color: #99cc00;\">8. \u0417\u0430\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u044b\u0441\u043b\u0438<\/span><\/h3>\n<p class=\"p1\">\u0415\u0441\u043b\u0438 \u0432\u044b \u0441\u0435\u0440\u044c\u0435\u0437\u043d\u043e \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u044b \u043d\u0430 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0440\u0443\u043a, \u0432\u0430\u043c \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043d\u0443\u0436\u043d\u043e \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0432 \u0441\u0432\u043e\u0439 \u0440\u0435\u0436\u0438\u043c \u0446\u0435\u043b\u0435\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439. \u0427\u0442\u043e\u0431\u044b \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043d\u043e\u0432\u044b\u0445 \u0432\u044b\u0441\u043e\u0442 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0433\u043e \u0440\u043e\u0441\u0442\u0430 \u0438 \u043f\u0438\u043a\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u0430, \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0445\u043e\u0440\u043e\u0448\u0435\u0439 \u0444\u043e\u0440\u043c\u0435, \u0433\u0440\u0430\u043c\u043e\u0442\u043d\u043e\u043c \u0432\u044b\u0431\u043e\u0440\u0435 \u0445\u0432\u0430\u0442\u0430 \u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u0445 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0445. \u0412\u0430\u0448\u0438 \u0440\u0443\u043a\u0430\u0432\u0430 \u043d\u0435 \u0431\u0443\u0434\u0443\u0442 \u043e\u0442\u0441\u0442\u0430\u0432\u0430\u0442\u044c, \u0435\u0441\u043b\u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0441\u043e\u0447\u0435\u0442\u0430\u0442\u044c \u044d\u0442\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u043c \u043e\u0442\u0434\u044b\u0445\u043e\u043c \u0438 \u043f\u0438\u0442\u0430\u043d\u0438\u0435\u043c.<\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\" style=\"--awb-margin-top:5%;\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%80%d1%83%d0%ba%d0%be%d0%b2%d0%be%d0%b4%d1%81%d1%82%d0%b2%d0%be-%d0%bf%d0%be-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b5-%d1%80%d1%83%d0%ba-%d0%b8-%d0%bf%d0%bb%d0%b5%d1%87\/\" aria-label=\"\u0421\u0438\u043b\u044c\u043d\u0435\u0435 \u0440\u0443\u043a\u0438, \u0448\u0438\u0440\u0435 \u043f\u043b\u0435\u0447\u0438: \u041f\u043e\u043b\u043d\u043e\u0435 \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043f\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447\" 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=\"\u041f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447\" 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\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/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\/ru\/%d1%80%d1%83%d0%ba%d0%be%d0%b2%d0%be%d0%b4%d1%81%d1%82%d0%b2%d0%be-%d0%bf%d0%be-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b5-%d1%80%d1%83%d0%ba-%d0%b8-%d0%bf%d0%bb%d0%b5%d1%87\/\">\u0421\u0438\u043b\u044c\u043d\u0435\u0435 \u0440\u0443\u043a\u0438, \u0448\u0438\u0440\u0435 \u043f\u043b\u0435\u0447\u0438: \u041f\u043e\u043b\u043d\u043e\u0435 \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043f\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>25 \u043c\u0430\u0440\u0442\u0430, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%80%d1%83%d0%ba%d0%be%d0%b2%d0%be%d0%b4%d1%81%d1%82%d0%b2%d0%be-%d0%bf%d0%be-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b5-%d1%80%d1%83%d0%ba-%d0%b8-%d0%bf%d0%bb%d0%b5%d1%87\/#respond\">0 Comments<\/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\/ru\/%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d0%be%d0%b3%d0%be-%d0%b7%d0%b0%d0%bb%d0%b0-hse-fitness-%d1%83%d1%81%d0%bf%d0%b5%d1%88%d0%bd%d0%be-%d0%b7\/\" aria-label=\"\u041f\u0440\u043e\u0435\u043a\u0442 HSE Fitness Gym \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u043b \u0432 \u0410\u0440\u0433\u0435\u043d\u0442\u0438\u043d\u0435\" 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=\"\u0410\u0440\u0433\u0435\u043d\u0442\u0438\u043d\u0441\u043a\u0438\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0439 \u0437\u0430\u043b \u0414\u0435\u043b\u043e 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\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/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\/ru\/%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d0%be%d0%b3%d0%be-%d0%b7%d0%b0%d0%bb%d0%b0-hse-fitness-%d1%83%d1%81%d0%bf%d0%b5%d1%88%d0%bd%d0%be-%d0%b7\/\">\u041f\u0440\u043e\u0435\u043a\u0442 HSE Fitness Gym \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u043b \u0432 \u0410\u0440\u0433\u0435\u043d\u0442\u0438\u043d\u0435<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>2 \u043c\u0430\u0440\u0442\u0430, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d0%be%d0%b3%d0%be-%d0%b7%d0%b0%d0%bb%d0%b0-hse-fitness-%d1%83%d1%81%d0%bf%d0%b5%d1%88%d0%bd%d0%be-%d0%b7\/#respond\">0 Comments<\/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\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b9-%d0%b6%d0%b8%d0%bc-%d0%bd%d0%be%d0%b3%d0%b0%d0%bc%d0%b8-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%bd%d0%be%d0%b2%d0%ba%d0%b0-%d0%bd%d0%be%d0%b3-%d0%b4%d0%bb%d1%8f-%d1%80\/\" aria-label=\"\u041b\u0443\u0447\u0448\u0430\u044f \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u0438 \u0441\u0438\u043b\u044b\" 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=\"\u041f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 \u043f\u0440\u0438 \u0436\u0438\u043c\u0435 \u043d\u043e\u0433\u0430\u043c\u0438\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/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\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b9-%d0%b6%d0%b8%d0%bc-%d0%bd%d0%be%d0%b3%d0%b0%d0%bc%d0%b8-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%bd%d0%be%d0%b2%d0%ba%d0%b0-%d0%bd%d0%be%d0%b3-%d0%b4%d0%bb%d1%8f-%d1%80\/\">\u041b\u0443\u0447\u0448\u0430\u044f \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u0438 \u0441\u0438\u043b\u044b<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>1 \u043c\u0430\u0440\u0442\u0430, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b9-%d0%b6%d0%b8%d0%bc-%d0%bd%d0%be%d0%b3%d0%b0%d0%bc%d0%b8-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%bd%d0%be%d0%b2%d0%ba%d0%b0-%d0%bd%d0%be%d0%b3-%d0%b4%d0%bb%d1%8f-%d1%80\/#respond\">0 Comments<\/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\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-%d0%b7%d0%b0%d0%b2%d0%b5%d1%80%d1%88%d0%b8%d0%bb%d0%b0-%d0%ba%d1%80%d1%83%d0%bf%d0%bd%d1%8b%d0%b9-%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d0%bf%d0%be\/\" aria-label=\"\u041e\u0442 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0430 \u0434\u043e \u043f\u043e\u0440\u043e\u0433\u0430: HSE \u0437\u0430\u0432\u0435\u0440\u0448\u0430\u0435\u0442 \u043a\u0440\u0443\u043f\u043d\u044b\u0439 \u043f\u0440\u043e\u0435\u043a\u0442 \u043f\u043e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0443 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0432 \u0421\u0428\u0410\" 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=\"HSE USA Gym Case 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\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/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\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-%d0%b7%d0%b0%d0%b2%d0%b5%d1%80%d1%88%d0%b8%d0%bb%d0%b0-%d0%ba%d1%80%d1%83%d0%bf%d0%bd%d1%8b%d0%b9-%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d0%bf%d0%be\/\">\u041e\u0442 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0430 \u0434\u043e \u043f\u043e\u0440\u043e\u0433\u0430: HSE \u0437\u0430\u0432\u0435\u0440\u0448\u0430\u0435\u0442 \u043a\u0440\u0443\u043f\u043d\u044b\u0439 \u043f\u0440\u043e\u0435\u043a\u0442 \u043f\u043e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0443 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0432 \u0421\u0428\u0410<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>21 \u043d\u043e\u044f\u0431\u0440\u044f, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-%d0%b7%d0%b0%d0%b2%d0%b5%d1%80%d1%88%d0%b8%d0%bb%d0%b0-%d0%ba%d1%80%d1%83%d0%bf%d0%bd%d1%8b%d0%b9-%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d0%bf%d0%be\/#respond\">0 Comments<\/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\/ru\/%d1%81%d0%bf%d0%b8%d1%81%d0%be%d0%ba-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b9-%d0%bd%d0%b0-%d0%b4%d0%b5%d0%bd%d1%8c-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd\/\" aria-label=\"\u041e\u0442 \u043d\u043e\u0432\u0438\u0447\u043a\u0430 \u0434\u043e \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u0430: \u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u044f\u0442\u0441\u044f\" 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=\"\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043e\u043f\u043e\u0440\u043e\u0439 \u043d\u0430 \u0433\u0440\u0443\u0434\u044c\" 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\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/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\/ru\/%d1%81%d0%bf%d0%b8%d1%81%d0%be%d0%ba-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b9-%d0%bd%d0%b0-%d0%b4%d0%b5%d0%bd%d1%8c-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd\/\">\u041e\u0442 \u043d\u043e\u0432\u0438\u0447\u043a\u0430 \u0434\u043e \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u0430: \u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u044f\u0442\u0441\u044f<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><span>6 \u043d\u043e\u044f\u0431\u0440\u044f, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%81%d0%bf%d0%b8%d1%81%d0%be%d0%ba-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b9-%d0%bd%d0%b0-%d0%b4%d0%b5%d0%bd%d1%8c-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd\/#respond\">0 Comments<\/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\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-fitness-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%b2%d0%bb%d1%8f%d0%b5%d1%82-%d1%82%d0%b0%d1%80%d0%b5%d0%bb%d0%ba%d0%b8-%d0%b4%d0%bb%d1%8f-%d1%88%d1%82\/\" aria-label=\"\u041a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u0432 \u043a\u0430\u0436\u0434\u043e\u0439 \u0434\u0435\u0442\u0430\u043b\u0438: HSE Fitness \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u044b \u0434\u043b\u044f \u0448\u0442\u0430\u043d\u0433\u0438, \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u043d\u0430\u043f\u043e\u043b\u044c\u043d\u044b\u0435 \u043f\u043e\u043a\u0440\u044b\u0442\u0438\u044f \u0432 \u0415\u0432\u0440\u043e\u043f\u0443\" 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\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/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\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-fitness-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%b2%d0%bb%d1%8f%d0%b5%d1%82-%d1%82%d0%b0%d1%80%d0%b5%d0%bb%d0%ba%d0%b8-%d0%b4%d0%bb%d1%8f-%d1%88%d1%82\/\">\u041a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u0432 \u043a\u0430\u0436\u0434\u043e\u0439 \u0434\u0435\u0442\u0430\u043b\u0438: HSE Fitness \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u044b \u0434\u043b\u044f \u0448\u0442\u0430\u043d\u0433\u0438, \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u043d\u0430\u043f\u043e\u043b\u044c\u043d\u044b\u0435 \u043f\u043e\u043a\u0440\u044b\u0442\u0438\u044f \u0432 \u0415\u0432\u0440\u043e\u043f\u0443<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:36+00:00<\/span><span>3 \u0441\u0435\u043d\u0442\u044f\u0431\u0440\u044f, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-fitness-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%b2%d0%bb%d1%8f%d0%b5%d1%82-%d1%82%d0%b0%d1%80%d0%b5%d0%bb%d0%ba%d0%b8-%d0%b4%d0%bb%d1%8f-%d1%88%d1%82\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><\/section><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":21840,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[280,161],"tags":[],"class_list":["post-21839","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 v24.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Best Long Head Bicep Exercises for Muscle Growth<\/title>\n<meta name=\"description\" content=\"Explore the top long-head bicep workouts to reach maximum muscle growth and develop larger arms. Use professional advice and exercises to target the outer bicep for strength, definition, and contour.\" \/>\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\/ru\/\u043b\u0443\u0447\u0448\u0438\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u0431\u0438\u0446\u0435\u043f\u0441-\u0441-\u0434\u043b\u0438\u043d\u043d\u043e\u0439\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Long Head Bicep Exercises for Muscle Growth\" \/>\n<meta property=\"og:description\" content=\"Explore the top long-head bicep workouts to reach maximum muscle growth and develop larger arms. Use professional advice and exercises to target the outer bicep for strength, definition, and contour.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hsefitness.com\/ru\/\u043b\u0443\u0447\u0448\u0438\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u0431\u0438\u0446\u0435\u043f\u0441-\u0441-\u0434\u043b\u0438\u043d\u043d\u043e\u0439\/\" \/>\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=\"2025-07-08T15:36:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-12T15:01:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"890\" \/>\n\t<meta property=\"og:image:height\" content=\"498\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"HSE Fitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"HSE Fitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/\"},\"author\":{\"name\":\"HSE Fitness\",\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005\"},\"headline\":\"Best Long Head Bicep Exercises for Muscle Growth\",\"datePublished\":\"2025-07-08T15:36:04+00:00\",\"dateModified\":\"2026-01-12T15:01:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/\"},\"wordCount\":1706,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.hsefitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg\",\"articleSection\":[\"Blogs\",\"News\"],\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/\",\"url\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/\",\"name\":\"Best Long Head Bicep Exercises for Muscle Growth\",\"isPartOf\":{\"@id\":\"https:\/\/www.hsefitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg\",\"datePublished\":\"2025-07-08T15:36:04+00:00\",\"dateModified\":\"2026-01-12T15:01:42+00:00\",\"description\":\"Explore the top long-head bicep workouts to reach maximum muscle growth and develop larger arms. Use professional advice and exercises to target the outer bicep for strength, definition, and contour.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#breadcrumb\"},\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage\",\"url\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg\",\"contentUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg\",\"width\":890,\"height\":498,\"caption\":\"Long Head Bicep Exercises\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.hsefitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Best Long Head Bicep Exercises for Muscle Growth\"}]},{\"@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\":\"ru-RU\"},{\"@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\":\"ru-RU\",\"@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\":\"ru-RU\",\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/person\/image\/\",\"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\/ru\/author\/87523941qq-com\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"\u041b\u0443\u0447\u0448\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446","description":"\u0418\u0437\u0443\u0447\u0438\u0442\u0435 \u043b\u0443\u0447\u0448\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439, \u0447\u0442\u043e\u0431\u044b \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446 \u0438 \u0440\u0430\u0437\u0432\u0438\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0438\u0435 \u0440\u0443\u043a\u0438. \u0412\u043e\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435\u0441\u044c \u0441\u043e\u0432\u0435\u0442\u0430\u043c\u0438 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u043e\u0432 \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u043d\u0430 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0432\u043d\u0435\u0448\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0434\u043b\u044f \u043f\u0440\u0438\u0434\u0430\u043d\u0438\u044f \u0435\u043c\u0443 \u0441\u0438\u043b\u044b, \u0447\u0435\u0442\u043a\u043e\u0441\u0442\u0438 \u0438 \u043a\u043e\u043d\u0442\u0443\u0440\u0430.","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\/ru\/\u043b\u0443\u0447\u0448\u0438\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u0431\u0438\u0446\u0435\u043f\u0441-\u0441-\u0434\u043b\u0438\u043d\u043d\u043e\u0439\/","og_locale":"ru_RU","og_type":"article","og_title":"Best Long Head Bicep Exercises for Muscle Growth","og_description":"Explore the top long-head bicep workouts to reach maximum muscle growth and develop larger arms. Use professional advice and exercises to target the outer bicep for strength, definition, and contour.","og_url":"https:\/\/www.hsefitness.com\/ru\/\u043b\u0443\u0447\u0448\u0438\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u0431\u0438\u0446\u0435\u043f\u0441-\u0441-\u0434\u043b\u0438\u043d\u043d\u043e\u0439\/","og_site_name":"The Largest China Gym &amp; Fitness Equipment Manufacturer for Commercial and Home | HSE Fitness","article_published_time":"2025-07-08T15:36:04+00:00","article_modified_time":"2026-01-12T15:01:42+00:00","og_image":[{"width":890,"height":498,"url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg","type":"image\/jpeg"}],"author":"HSE Fitness","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"HSE Fitness","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"8 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#article","isPartOf":{"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/"},"author":{"name":"HSE Fitness","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005"},"headline":"Best Long Head Bicep Exercises for Muscle Growth","datePublished":"2025-07-08T15:36:04+00:00","dateModified":"2026-01-12T15:01:42+00:00","mainEntityOfPage":{"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/"},"wordCount":1706,"commentCount":0,"publisher":{"@id":"https:\/\/www.hsefitness.com\/#organization"},"image":{"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg","articleSection":["Blogs","News"],"inLanguage":"ru-RU","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/","url":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/","name":"\u041b\u0443\u0447\u0448\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446","isPartOf":{"@id":"https:\/\/www.hsefitness.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage"},"image":{"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg","datePublished":"2025-07-08T15:36:04+00:00","dateModified":"2026-01-12T15:01:42+00:00","description":"\u0418\u0437\u0443\u0447\u0438\u0442\u0435 \u043b\u0443\u0447\u0448\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0441 \u0434\u043b\u0438\u043d\u043d\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u043e\u0439, \u0447\u0442\u043e\u0431\u044b \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446 \u0438 \u0440\u0430\u0437\u0432\u0438\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0438\u0435 \u0440\u0443\u043a\u0438. \u0412\u043e\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435\u0441\u044c \u0441\u043e\u0432\u0435\u0442\u0430\u043c\u0438 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u043e\u0432 \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u043d\u0430 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0432\u043d\u0435\u0448\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0434\u043b\u044f \u043f\u0440\u0438\u0434\u0430\u043d\u0438\u044f \u0435\u043c\u0443 \u0441\u0438\u043b\u044b, \u0447\u0435\u0442\u043a\u043e\u0441\u0442\u0438 \u0438 \u043a\u043e\u043d\u0442\u0443\u0440\u0430.","breadcrumb":{"@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#breadcrumb"},"inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#primaryimage","url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg","contentUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/07\/Long-Head-Bicep-Exercises.jpg","width":890,"height":498,"caption":"Long Head Bicep Exercises"},{"@type":"BreadcrumbList","@id":"https:\/\/www.hsefitness.com\/best-long-head-bicep-exercises-for-muscle-growth\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.hsefitness.com\/"},{"@type":"ListItem","position":2,"name":"Best Long Head Bicep Exercises for Muscle Growth"}]},{"@type":"WebSite","@id":"https:\/\/www.hsefitness.com\/#website","url":"https:\/\/www.hsefitness.com\/","name":"\u041f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 HSE | \u041e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u0438\u0445 \u0438 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u043e\u0432 | Expert Gym Solutions","description":"HSE Fitness, \u0432\u0435\u0434\u0443\u0449\u0438\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u0438\u0445 \u0438 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u043e\u0432 \u0432 \u041a\u0438\u0442\u0430\u0435, \u0432\u044b\u043f\u0443\u0441\u043a\u0430\u0435\u0442 \u0441\u0430\u043c\u043e\u0435 \u043f\u0440\u043e\u0434\u0430\u0432\u0430\u0435\u043c\u043e\u0435 \u0438 \u043d\u0430\u0434\u0435\u0436\u043d\u043e\u0435 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u041c\u044b \u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u043c \u043f\u0440\u0435\u0432\u043e\u0441\u0445\u043e\u0434\u043d\u0443\u044e \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0443 \u043a\u0430\u0436\u0434\u043e\u043c\u0443 \u043f\u0430\u0440\u0442\u043d\u0435\u0440\u0443 \u0438 \u043a\u043b\u0438\u0435\u043d\u0442\u0443.","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":"ru-RU"},{"@type":"Organization","@id":"https:\/\/www.hsefitness.com\/#organization","name":"\u041f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 HSE | \u041e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u0438\u0445 \u0438 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u043e\u0432 | Expert Gym Solutions","url":"https:\/\/www.hsefitness.com\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@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":"\u0424\u0438\u0442\u043d\u0435\u0441 HSE","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/image\/","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\/ru\/author\/87523941qq-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/posts\/21839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/comments?post=21839"}],"version-history":[{"count":2,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/posts\/21839\/revisions"}],"predecessor-version":[{"id":21849,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/posts\/21839\/revisions\/21849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/media\/21840"}],"wp:attachment":[{"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/media?parent=21839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/categories?post=21839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hsefitness.com\/ru\/wp-json\/wp\/v2\/tags?post=21839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}