{"id":22071,"date":"2025-11-06T16:09:03","date_gmt":"2025-11-06T16:09:03","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=22071"},"modified":"2025-11-06T16:09:03","modified_gmt":"2025-11-06T16:09:03","slug":"%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","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ru\/beginner-to-pro-pull-day-exercises-list-you-will-love\/","title":{"rendered":"\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"},"content":{"rendered":"<p><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 style=\"text-align: center;\"><span style=\"color: #99cc00; font-size: 24pt;\">\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<\/span><\/h2>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u041f\u043e\u0447\u0435\u043c\u0443 \u0414\u0435\u043d\u044c \u0442\u044f\u0433\u0438 \u0438\u043c\u0435\u0435\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435<\/span><\/h3>\n<p>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u0434\u0435\u043d\u044c \u0442\u044f\u0433\u0438 \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u043d\u044b \u0434\u043b\u044f \u0441\u043e\u0437\u0434\u0430\u043d\u0438\u044f \u043f\u043e\u043b\u043d\u043e\u0446\u0435\u043d\u043d\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u0439 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u044b. \u041c\u044b\u0448\u0446\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442\u0435, \u043a\u043e\u0433\u0434\u0430 \u0442\u044f\u043d\u0435\u0442\u0435 \u0432\u0435\u0441 \u043a \u0442\u0435\u043b\u0443, \u0432 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c \u0441\u043f\u0438\u043d\u0430, \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u0437\u0430\u0434\u043d\u044f\u044f \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c \u043f\u043b\u0435\u0447, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c \u0430\u043a\u0446\u0435\u043d\u0442\u043e\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u0434\u0435\u043d\u044c \u0442\u044f\u0433\u0438. \u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u0431\u043e\u0440 <a href=\"https:\/\/www.hsefitness.com\/ru\/\"><strong>\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0434\u0435\u043d\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439<\/strong><\/a> \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044c\u0441\u044f \u043f\u043e \u043f\u0443\u0442\u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0431\u0443\u0434\u044c \u0442\u043e \u043d\u043e\u0432\u0438\u0447\u043e\u043a, \u0432\u043f\u0435\u0440\u0432\u044b\u0435 \u043f\u0440\u0438\u0448\u0435\u0434\u0448\u0438\u0439 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b, \u0438\u043b\u0438 \u043e\u043f\u044b\u0442\u043d\u044b\u0439 \u0430\u0442\u043b\u0435\u0442, \u0441\u0442\u0440\u0435\u043c\u044f\u0449\u0438\u0439\u0441\u044f \u043a \u0441\u0438\u043b\u0435 \u0438 \u0440\u0435\u043b\u044c\u0435\u0444\u043d\u043e\u0441\u0442\u0438 \u043c\u044b\u0448\u0446.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u043d\u0430 \u0434\u0435\u043d\u044c, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0441 \u043d\u0435\u0442\u0435\u0440\u043f\u0435\u043d\u0438\u0435\u043c \u0436\u0434\u0430\u0442\u044c, \u0432 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435 \u043c\u044b \u0440\u0430\u0437\u0431\u0435\u0440\u0435\u043c \u0442\u0435\u0445\u043d\u0438\u043a\u0438, \u0443\u0434\u043e\u0431\u043d\u044b\u0435 \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432, \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0438 \u0434\u043b\u044f \u0441\u0440\u0435\u0434\u043d\u0435\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u0438 \u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u043b\u044f \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u043e\u0432.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445: \u0421\u0438\u043b\u044c\u043d\u043e\u0435 \u043d\u0430\u0447\u0430\u043b\u043e<\/span><\/h3>\n<p>\u0426\u0435\u043b\u044c \u0444\u0438\u0442\u043d\u0435\u0441\u0430 - \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u0441\u0438\u043b\u044b \u0438 \u043e\u0442\u0442\u0430\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u0444\u043e\u0440\u043c\u044b, \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435. \u0422\u043e\u043f <a href=\"https:\/\/liftbigeatbig.com\/push-pull-legs-routine\/\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u043d\u044f<\/a> \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435:<\/p>\n<h4><span style=\"font-size: 12pt;\"><strong>\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u043b\u0430\u043f\u0430\u0445<\/strong><\/span><\/h4>\n<p><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-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bd%d0%b0-%d0%bb%d0%b0%d1%82%d0%b0%d1%85-hse-l006\/\"><img decoding=\"async\" class=\"aligncenter wp-image-22079 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-600x339.png\" alt=\"\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u043b\u0430\u043f\u0430\u0445\" width=\"600\" height=\"339\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-200x113.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-300x170.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-400x226.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-600x339.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-768x434.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns-800x452.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Lat-Pulldowns.png 824w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><strong>\u0426\u0435\u043b\u044c:<\/strong> \u041b\u0430\u0442\u0438\u0441\u0441\u0438\u043c\u0443\u0441 \u0434\u043e\u0440\u0441\u0438 (\u043b\u0430\u0442\u044b) - \u044d\u0442\u043e \u0446\u0435\u043b\u044c.<\/p>\n<p><strong>\u041f\u043e\u0447\u0435\u043c\u0443:<\/strong> \u041e\u0442\u043b\u0438\u0447\u043d\u0430\u044f \u0437\u0430\u043c\u0435\u043d\u0430 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f\u043c \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432.<\/p>\n<p><strong>\u0421\u043e\u0432\u0435\u0442:<\/strong> \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0447\u0443\u0442\u044c \u0448\u0438\u0440\u0435 \u0448\u0438\u0440\u0438\u043d\u044b \u043f\u043b\u0435\u0447 \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u0440\u0443\u0434\u044c \u0432\u044b\u0441\u043e\u043a\u043e.<\/p>\n<h4><span style=\"font-size: 12pt;\"><strong>\u0421\u0438\u0434\u044f\u0447\u0438\u0435 \u0442\u0440\u043e\u0441\u043e\u0432\u044b\u0435 \u0442\u044f\u0433\u0438<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"wp-image-22082 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-600x327.png\" alt=\"\u0421\u0438\u0434\u044f\u0447\u0438\u0435 \u0442\u0440\u043e\u0441\u043e\u0432\u044b\u0435 \u0442\u044f\u0433\u0438\" width=\"600\" height=\"327\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-200x109.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-300x164.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-400x218.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-600x327.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-768x419.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows-800x436.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Seated-Cable-Rows.png 814w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>\u0426\u0435\u043b\u044c:<\/strong> \u0411\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u0441\u0440\u0435\u0434\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0441\u043f\u0438\u043d\u044b<\/p>\n<p><strong>\u041f\u043e\u0447\u0435\u043c\u0443:<\/strong> \u041d\u0430\u0443\u0447\u0438\u0442 \u0432\u0430\u0441 \u0441\u0436\u0438\u043c\u0430\u0442\u044c \u043b\u043e\u043f\u0430\u0442\u043a\u0438, \u0447\u0442\u043e \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u043d\u043e \u0434\u043b\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u043e\u0441\u0430\u043d\u043a\u0438.<\/p>\n<h4><strong>\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22075 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-600x364.jpg\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438\" width=\"600\" height=\"364\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-18x12.jpg 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-200x121.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-300x182.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-400x242.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-600x364.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-768x465.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls-800x485.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Dumbbell-Bicep-Curls.jpg 812w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>\u0426\u0435\u043b\u044c:<\/strong> \u0411\u0438\u0446\u0435\u043f\u0441<\/p>\n<p><strong>\u041f\u043e\u0447\u0435\u043c\u0443:<\/strong> \u041d\u0435\u0441\u0442\u0430\u0440\u0435\u044e\u0449\u0438\u0439 \u043c\u0435\u0442\u043e\u0434 \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u0442\u044f\u0433\u0438 \u0438 \u0441\u043a\u0443\u043b\u044c\u043f\u0442\u0443\u0440\u044b \u0440\u0443\u043a.<\/p>\n<h4><span style=\"font-size: 12pt;\"><strong>\u041b\u0438\u0446\u0435\u0432\u044b\u0435 \u0442\u044f\u0433\u0438<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22076 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-600x322.png\" alt=\"\u041b\u0438\u0446\u0435\u0432\u044b\u0435 \u0442\u044f\u0433\u0438\" width=\"600\" height=\"322\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-200x107.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-300x161.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-400x215.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-600x322.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-768x412.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls-800x429.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Face-Pulls.png 842w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>\u0426\u0435\u043b\u044c:<\/strong> \u043b\u043e\u0432\u0443\u0448\u043a\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438\u0435 \u0434\u0435\u043b\u044c\u0442\u044b<\/p>\n<p><strong>\u041f\u043e\u0447\u0435\u043c\u0443:<\/strong> \u041e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u043f\u043b\u0435\u0447.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u041f\u0440\u043e\u043c\u0435\u0436\u0443\u0442\u043e\u0447\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0434\u043b\u044f \u0442\u044f\u0433\u0438: \u041d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u0441\u0438\u043b\u044b \u0438 \u0447\u0435\u0442\u043a\u043e\u0441\u0442\u0438<\/span><\/h3>\n<p>\u041f\u043e\u0441\u043b\u0435 \u043e\u0441\u0432\u043e\u0435\u043d\u0438\u044f \u043e\u0441\u043d\u043e\u0432 \u043f\u0440\u0438\u0448\u043b\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u043e\u0434\u0442\u043e\u043b\u043a\u043d\u0443\u0442\u044c \u0441\u0432\u043e\u0435 \u0442\u0435\u043b\u043e \u043a \u0431\u043e\u043b\u0435\u0435 \u0441\u043b\u043e\u0436\u043d\u044b\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u043a\u0443.<\/p>\n<h4><span style=\"font-size: 12pt;\"><strong>\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f (\u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0438\u043b\u0438 \u0441 \u0432\u0435\u0441\u043e\u043c \u0442\u0435\u043b\u0430)<\/strong><\/span><\/h4>\n<p><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-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd%d0%b8%d0%b9-%d0%b8-%d0%bd%d0%b0%d0%ba%d0%bb%d0%be%d0%bd%d0%be%d0%b2-hse\/\"><img decoding=\"async\" class=\"aligncenter wp-image-22081 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-600x351.png\" alt=\"\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f (\u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0438\u043b\u0438 \u0441 \u0432\u0435\u0441\u043e\u043c \u0442\u0435\u043b\u0430)\" width=\"600\" height=\"351\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-200x117.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-300x176.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-400x234.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-600x351.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-768x450.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight-800x469.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pull-Ups-Assisted-or-Bodyweight.png 840w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<ul>\n<li>\u041d\u0435\u043e\u0442\u044a\u0435\u043c\u043b\u0435\u043c\u0430\u044f \u0447\u0430\u0441\u0442\u044c \u043b\u044e\u0431\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u043d\u044f.<\/li>\n<li>\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u0432\u043a\u043b\u044e\u0447\u0430\u044e\u0442 \u0432 \u0441\u0435\u0431\u044f \u043f\u0435\u0440\u0435\u043a\u0440\u0435\u0441\u0442\u043d\u044b\u0439 \u0438 \u043d\u0435\u0439\u0442\u0440\u0430\u043b\u044c\u043d\u044b\u0439 \u0445\u0432\u0430\u0442.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 12pt;\"><strong>\u0421\u043a\u0430\u043a\u0430\u043b\u043a\u0438 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22072 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-600x301.png\" alt=\"\u0421\u043a\u0430\u043a\u0430\u043b\u043a\u0438 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439\" width=\"600\" height=\"301\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-18x9.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-200x100.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-300x150.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-400x200.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-540x272.png 540w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-600x301.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-768x385.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows-800x401.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Barbell-Rows.png 834w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>\u0423\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u0434\u043e\u0431\u0430\u0432\u044c\u0442\u0435 \u0442\u043e\u043b\u0449\u0438\u043d\u0443 \u0441\u043f\u0438\u043d\u0435.<\/li>\n<li>\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u043a\u0440\u0435\u043f\u043a\u0438\u0439 \u0441\u0442\u0435\u0440\u0436\u0435\u043d\u044c \u0438 \u0440\u043e\u0432\u043d\u0443\u044e \u0441\u043f\u0438\u043d\u0443.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 12pt;\"><strong>\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u043e\u043b\u043e\u0442\u043a\u043e\u043c<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22077 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-600x339.png\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u043e\u043b\u043e\u0442\u043a\u043e\u043c\" width=\"600\" height=\"339\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-200x113.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-300x170.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-400x226.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-600x339.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-768x435.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls-800x453.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Hammer-Curls.png 806w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>\u0426\u0435\u043b\u044c - \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f \u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u044b.<\/li>\n<li>\u041e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u044f \u0441\u0438\u043b\u044b \u0445\u0432\u0430\u0442\u0430.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 12pt;\"><strong>\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<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22073 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-600x531.png\" 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\" width=\"600\" height=\"531\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-200x177.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-300x265.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-400x354.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-600x531.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows.png 726w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0440\u0430\u0437\u0434\u0435\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446 \u0441\u043f\u0438\u043d\u044b \u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u044f \u0438\u043c\u043f\u0443\u043b\u044c\u0441\u0430.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u041f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0442\u044f\u0433\u0438: \u041e\u0442 \u0441\u0438\u043b\u044c\u043d\u043e\u0433\u043e \u043a \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u0443<\/span><\/h3>\n<p>\u041f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u0434\u0435\u043d\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0438 \u0432\u044b\u0437\u043e\u0432 \u0434\u043b\u044f \u0432\u0441\u0435\u0445, \u043a\u0442\u043e \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0441\u044f \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u0432\u043e\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c, \u0441\u0438\u043b\u0443 \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0441\u0441\u0443.<\/p>\n<h4><span style=\"font-size: 12pt;\"><strong>\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u0435\u043c<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22083 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups-600x495.png\" alt=\"\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u0435\u043c\" width=\"600\" height=\"495\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups-15x12.png 15w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups-200x165.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups-300x248.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups-400x330.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups-600x495.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Weighted-Pull-Ups.png 640w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>\u041f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c \u043a \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u044b\u043c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f\u043c.<\/li>\n<li>\u0421\u043e\u0437\u0434\u0430\u0435\u0442 \u0448\u0438\u0440\u043e\u043a\u0443\u044e, V-\u043e\u0431\u0440\u0430\u0437\u043d\u0443\u044e \u0444\u043e\u0440\u043c\u0443 \u0441\u043f\u0438\u043d\u044b.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 12pt;\"><strong>\u0420\u044f\u0434\u044b \u041f\u0435\u043d\u0434\u043b\u0438<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22080 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-600x372.png\" alt=\"\u0420\u044f\u0434\u044b \u041f\u0435\u043d\u0434\u043b\u0438\" width=\"600\" height=\"372\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-200x124.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-300x186.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-400x248.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-600x372.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-768x476.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows-800x496.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Pendlay-Rows.png 810w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u0433\u0440\u0435\u0431\u043b\u0438 \u0432 \u0441\u0442\u0440\u043e\u0433\u043e\u0439 \u0444\u043e\u0440\u043c\u0435, \u043e\u043f\u0442\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u044e\u0449\u0438\u0435 \u0440\u043e\u0441\u0442 \u0441\u0438\u043b\u044b<\/li>\n<\/ul>\n<h4><span style=\"font-size: 12pt;\"><strong>\u0414\u0435\u0434\u043b\u0438\u0444\u0442\u044b<\/strong><\/span><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22074 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Deadlifts-600x900.png\" alt=\"\u0414\u0435\u0434\u043b\u0438\u0444\u0442\u044b\" width=\"600\" height=\"900\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Deadlifts-8x12.png 8w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Deadlifts-200x300.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Deadlifts-400x600.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Deadlifts-600x900.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Deadlifts.png 644w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>A <a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%82%d0%be%d0%bf-5-%d0%bb%d1%83%d1%87%d1%88%d0%b8%d1%85-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%be%d0%b2-%d0%b4%d0%bb%d1%8f-%d0%be%d1%84%d0%b8%d1%81%d0%bd%d1%8b%d1%85-%d0%b7%d0%b0%d0%bb\/\"><strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430<\/strong><\/a> \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0442\u0432\u043e\u0440\u0438\u0442 \u0447\u0443\u0434\u0435\u0441\u0430 \u0441 \u0432\u0430\u0448\u0435\u0439 \u0441\u043f\u0438\u043d\u043e\u0439.<\/li>\n<li>\u0416\u0438\u0437\u043d\u0435\u043d\u043d\u043e \u0432\u0430\u0436\u0435\u043d \u0434\u043b\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u0441\u043f\u0438\u043d\u044b \u0438 \u043e\u0431\u0449\u0435\u0439 \u0441\u0438\u043b\u044b.<\/li>\n<\/ul>\n<h4><strong><span style=\"font-size: 12pt;\">\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<\/span><\/strong><\/h4>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-22078 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-600x363.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=\"363\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-200x121.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-300x182.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-400x242.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-600x363.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-768x465.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls-800x485.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Incline-Dumbbell-Curls.png 832w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>\u0414\u043b\u044f \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u043e\u0441\u0442\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0435 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0438.<\/li>\n<\/ul>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0442\u044f\u0433\u0438 \u0434\u043b\u044f \u043f\u043e\u043b\u043d\u043e\u0433\u043e \u0446\u0438\u043a\u043b\u0430<\/span><\/h3>\n<p>\u041d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0443\u0440\u043e\u0432\u043d\u044f \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u043f\u044b\u0442\u0430, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u044d\u0442\u043e\u0442 \u043f\u0440\u0438\u043c\u0435\u0440<a href=\"https:\/\/go.gale.com\/ps\/i.do?id=GALE%7CA387826602&amp;sid=googleScholar&amp;v=2.1&amp;it=r&amp;linkaccess=abs&amp;issn=87508915&amp;p=AONE&amp;sw=w&amp;userGroupName=anon%7E7917e09a&amp;aty=open-web-entry\"><strong> \u0414\u043d\u0435\u0432\u043d\u043e\u0439 \u0440\u0435\u0436\u0438\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong><\/a>:<\/p>\n<ul>\n<li><strong>\u0420\u0430\u0437\u043c\u0438\u043d\u043a\u0430:<\/strong> 5-10 \u043c\u0438\u043d\u0443\u0442 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u0438 \u0438 \u043b\u0435\u0433\u043a\u043e\u0433\u043e \u043a\u0430\u0440\u0434\u0438\u043e.<\/li>\n<li><strong>\u041d\u043e\u0432\u0438\u0447\u043e\u043a:<\/strong> 3 \u0441\u0435\u0442\u0430 \u043f\u043e 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432 \u043a\u0430\u0436\u0434\u043e\u043c \u0434\u043b\u044f \u0442\u044f\u0433\u0438 \u043b\u0430\u0442, \u0442\u0440\u043e\u0441\u043e\u0432\u043e\u0433\u043e \u0440\u044f\u0434\u0430, \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0438 \u0442\u044f\u0433\u0438 \u043a \u043b\u0438\u0446\u0443.<\/li>\n<li><strong>\u041f\u043e\u0441\u0440\u0435\u0434\u043d\u0438\u043a:<\/strong> 3-4 \u0441\u0435\u0442\u0430 \u043f\u043e 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f\u0445, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439, \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f\u0445 \u0441 \u043c\u043e\u043b\u043e\u0442\u043e\u043c \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0441 \u043e\u043f\u043e\u0440\u043e\u0439 \u043d\u0430 \u0433\u0440\u0443\u0434\u044c.<\/li>\n<li><strong>\u041f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0439:<\/strong> \u0420\u044f\u0434\u044b \u041f\u0435\u043d\u0434\u043b\u0438, \u043c\u0435\u0440\u0442\u0432\u044b\u0435 \u043f\u043e\u0434\u044a\u0435\u043c\u044b, \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0438 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u0435\u043c (4 \u0441\u0435\u0442\u0430 \u043f\u043e 6-8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439).<\/li>\n<li>\u0420\u0430\u0441\u0442\u044f\u043d\u0438\u0442\u0435\u0441\u044c \u0438 \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0435\u043d\u043d\u044b\u0439 \u0432\u0430\u043b\u0438\u043a, \u0447\u0442\u043e\u0431\u044b \u043e\u0441\u0442\u044b\u0442\u044c.<\/li>\n<\/ul>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432 \u0434\u0435\u043d\u044c \u0442\u044f\u0433\u0438<\/span><\/h3>\n<p><strong>\u0423\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u043e\u0441\u0430\u043d\u043a\u0438 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0441\u043f\u0438\u043d\u044b:<\/strong> \u0422\u044f\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0443\u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0448\u0438\u0432\u0430\u044e\u0442 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438.<\/p>\n<p><strong>\u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u0440\u0443\u043a\u0438:<\/strong> \u0412\u0430\u0448\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0442\u0441\u044f \u0441\u0438\u043b\u044c\u043d\u0435\u0435 \u0438 \u0440\u0435\u043b\u044c\u0435\u0444\u043d\u0435\u0435 \u0441 \u043a\u0430\u0436\u0434\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 \u0432 \u0434\u0435\u043d\u044c \u0442\u044f\u0433\u0438.<\/p>\n<p>\u0423\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u0441\u0438\u043b\u044b \u0445\u0432\u0430\u0442\u0430 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u043b\u044f \u0437\u0430\u043d\u044f\u0442\u0438\u0439 \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0438 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u044f \u0442\u044f\u0436\u0435\u0441\u0442\u0435\u0439.<\/p>\n<p><strong>\u0421\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438:<\/strong> \u0423\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u043e\u0431\u0449\u0443\u044e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0444\u043e\u0440\u043c\u0443, \u0443\u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0448\u0438\u0432\u0430\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u0412\u043e\u043f\u0440\u043e\u0441\u044b \u0438 \u043e\u0442\u0432\u0435\u0442\u044b<\/span><\/h3>\n<ol>\n<li>\n<h4>\u0412 \u0434\u0435\u043d\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u043a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442?<\/h4>\n<\/li>\n<\/ol>\n<p>\u0421\u043f\u0438\u043d\u0430, \u0431\u0438\u0446\u0435\u043f\u0441\u044b, \u043b\u043e\u0432\u0443\u0448\u043a\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438\u0435 \u0434\u0435\u043b\u044c\u0442\u044b - \u0432\u0441\u0435 \u043c\u044b\u0448\u0446\u044b, \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0432 \u0442\u044f\u0433\u043e\u0432\u044b\u0445 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0445, - \u043d\u0430\u0445\u043e\u0434\u044f\u0442\u0441\u044f \u0432 \u0446\u0435\u043d\u0442\u0440\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f \u0434\u043d\u044f \u0442\u044f\u0433\u0438.<\/p>\n<ol start=\"2\">\n<li>\n<h4>\u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u043b\u0438 \u0434\u0435\u043d\u044c \u0442\u044f\u0433\u0438 \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432?<\/h4>\n<\/li>\n<\/ol>\n<p>\u0415\u0449\u0435 \u0431\u044b! \u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439, \u043d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441\u043e \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0439 \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441, \u0442\u0440\u043e\u0441\u043e\u0432\u044b\u0445 \u0442\u044f\u0433 \u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u0432 \u043d\u0430 \u043b\u0430\u0442\u044b.<\/p>\n<ol start=\"3\">\n<li>\n<h4>\u041a\u0430\u043a\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0432 \u0434\u0435\u043d\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439?<\/h4>\n<\/li>\n<\/ol>\n<p>\u0412 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0432\u0430\u0448\u0438\u0445 \u0432\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u0439 \u0438 \u0443\u0440\u043e\u0432\u043d\u044f \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438, \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u043e\u0442 \u0447\u0435\u0442\u044b\u0440\u0435\u0445 \u0434\u043e \u0448\u0435\u0441\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439.<\/p>\n<ol start=\"4\">\n<li>\n<h4>\u041d\u0443\u0436\u043d\u043e \u043b\u0438 \u0432 \u0434\u0435\u043d\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u0434\u0435\u043b\u0430\u0442\u044c \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f?<\/h4>\n<\/li>\n<\/ol>\n<p>\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f - \u044d\u0442\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u043e, \u043d\u043e \u043e\u043d\u0438 \u043d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u044b. \u0412 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043a\u0438 \u043c\u043e\u0433\u0443\u0442 \u043d\u0430\u0447\u0430\u0442\u044c \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439.<\/p>\n<ol start=\"5\">\n<li>\n<h4>\u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u044f \u0434\u043e\u043b\u0436\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0432 \u0434\u043d\u0438 \u0442\u044f\u0433\u0438?<\/h4>\n<\/li>\n<\/ol>\n<p>\u0412 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0446\u0435\u043b\u0435\u0439 \u0438 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u0438 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f, \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u0443 \u0430\u0442\u043b\u0435\u0442\u043e\u0432 \u043f\u043e\u043b\u0435\u0437\u043d\u044b \u043e\u0434\u0438\u043d \u0438\u043b\u0438 \u0434\u0432\u0430 \u0434\u043d\u044f \u0442\u044f\u0433\u0438 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u0417\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435<\/span><\/h3>\n<p>\u0425\u043e\u0440\u043e\u0448\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u0433\u0440\u0430\u0444\u0438\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u044f\u043c\u0438 - \u044d\u0442\u043e \u0432\u0430\u0448 \u043a\u043b\u044e\u0447 \u043a \u0441\u0438\u043b\u0435, \u0440\u0435\u043b\u044c\u0435\u0444\u043d\u043e\u0441\u0442\u0438 \u0438 \u043e\u0431\u0449\u0435\u0439 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0444\u043e\u0440\u043c\u0435, \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0443\u0440\u043e\u0432\u043d\u044f \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u043f\u044b\u0442\u0430. \u041f\u0440\u043e\u0433\u0440\u0435\u0441\u0441 \u0438\u043c\u0435\u0435\u0442 \u0440\u0435\u0448\u0430\u044e\u0449\u0435\u0435 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435 \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0433\u043e, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u0432\u0435\u0441 \u0442\u0435\u043b\u0430, \u0441\u0432\u043e\u0431\u043e\u0434\u043d\u044b\u0435 \u0432\u0435\u0441\u0430 \u0438\u043b\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b. \u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0441\u043a\u0440\u043e\u043c\u043d\u043e, \u0440\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0434 \u0444\u043e\u0440\u043c\u043e\u0439 \u0438 \u043d\u0438\u043a\u043e\u0433\u0434\u0430 \u043d\u0435 \u043f\u0435\u0440\u0435\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435 \u0441\u0435\u0431\u044f \u043f\u043e\u0434\u0433\u043e\u043d\u044f\u0442\u044c. \u041f\u0440\u0438 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0445 \u0437\u0430\u043d\u044f\u0442\u0438\u044f\u0445 \u0441\u0438\u043b\u0430 \u0445\u0432\u0430\u0442\u0430, \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u0441\u043f\u0438\u043d\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0442\u0441\u044f.<\/p>\n<p>\u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u044c\u043d\u044b\u043c \u044d\u043b\u0435\u043c\u0435\u043d\u0442\u043e\u043c \u0441\u0432\u043e\u0435\u0439 \u0444\u0438\u0442\u043d\u0435\u0441-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0432\u0437\u044f\u0432\u0448\u0438\u0441\u044c \u0437\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0443 \u0438 \u0441\u0436\u0430\u0432 \u043b\u043e\u043f\u0430\u0442\u043a\u0438.<\/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\/biceps-try-these-bicep-short-head-workouts\/\" aria-label=\"\u0425\u043e\u0442\u0438\u0442\u0435 \u0431\u043e\u043b\u0435\u0435 \u0448\u0438\u0440\u043e\u043a\u0438\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u044b? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u044d\u0442\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u043a\u043e\u0440\u043e\u0442\u043a\u0438\u043c\u0438 \u0433\u043e\u043b\u043e\u0432\u043a\u0430\u043c\u0438 \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"692\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7-692x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043a\u043e\u0440\u043e\u0442\u043a\u043e\u0439 \u0433\u043e\u043b\u043e\u0432\u043a\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 7\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/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;\">2026-05-10T04:56:27+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/biceps-try-these-bicep-short-head-workouts\/\">\u0425\u043e\u0442\u0438\u0442\u0435 \u0431\u043e\u043b\u0435\u0435 \u0448\u0438\u0440\u043e\u043a\u0438\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u044b? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u044d\u0442\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u043a\u043e\u0440\u043e\u0442\u043a\u0438\u043c\u0438 \u0433\u043e\u043b\u043e\u0432\u043a\u0430\u043c\u0438 \u0434\u043b\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432<\/a><\/h4><p class=\"meta\">\u041f\u043e \u0441\u0441\u044b\u043b\u043a\u0435 <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;\">2026-05-10T04:56:27+00:00<\/span><span>10 \u043c\u0430\u044f 2026 \u0433\u043e\u0434\u0430<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/blogs\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/news\/\" 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\/biceps-try-these-bicep-short-head-workouts\/#respond\">0 \u041a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0438<\/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\/guide-to-working-out-arms-and-shoulders\/\" 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\/guide-to-working-out-arms-and-shoulders\/\">\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\">\u041f\u043e \u0441\u0441\u044b\u043b\u043a\u0435 <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 \u0433\u043e\u0434\u0430<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/blogs\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/news\/\" 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\/guide-to-working-out-arms-and-shoulders\/#respond\">0 \u041a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0438<\/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\/hse-fitness-gym-project-successfully-launched-in-argentina\/\" 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\/hse-fitness-gym-project-successfully-launched-in-argentina\/\">\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\">\u041f\u043e \u0441\u0441\u044b\u043b\u043a\u0435 <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\/blogs\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/news\/\" 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\/hse-fitness-gym-project-successfully-launched-in-argentina\/#respond\">0 \u041a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0438<\/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\/best-leg-press-foot-placement-forgrowth-strength\/\" 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\/best-leg-press-foot-placement-forgrowth-strength\/\">\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\">\u041f\u043e \u0441\u0441\u044b\u043b\u043a\u0435 <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\/news\/\" 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\/best-leg-press-foot-placement-forgrowth-strength\/#respond\">0 \u041a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0438<\/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\/hse-completes-a-major-u-s-fitness-equipment-project\/\" 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\/hse-completes-a-major-u-s-fitness-equipment-project\/\">\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\">\u041f\u043e \u0441\u0441\u044b\u043b\u043a\u0435 <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\/blogs\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/news\/\" 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\/hse-completes-a-major-u-s-fitness-equipment-project\/#respond\">0 \u041a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0438<\/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\/beginner-to-pro-pull-day-exercises-list-you-will-love\/\" 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, 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