{"id":23803,"date":"2026-03-25T14:48:44","date_gmt":"2026-03-25T14:48:44","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=23803"},"modified":"2026-03-25T14:48:44","modified_gmt":"2026-03-25T14:48:44","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\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"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><h2 style=\"text-align: center;\"><span style=\"color: #99cc00; font-size: 24pt;\">\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<\/span><\/h2>\n<p>\u0425\u043e\u0440\u043e\u0448\u043e \u0440\u0430\u0437\u0432\u0438\u0442\u0430\u044f \u0432\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430 - \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u043a\u0440\u0430\u0441\u0438\u0432\u044b\u0439 \u0432\u043d\u0435\u0448\u043d\u0438\u0439 \u0432\u0438\u0434, \u043d\u043e \u0438 \u0441\u0438\u043b\u0430, \u0443\u0432\u0435\u0440\u0435\u043d\u043d\u043e\u0441\u0442\u044c \u0432 \u0441\u0435\u0431\u0435 \u0438 \u0445\u043e\u0440\u043e\u0448\u0430\u044f \u043e\u0441\u0430\u043d\u043a\u0430.<span style=\"color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/www.hsefitness.com\/ru\/\">\u041f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447<\/a> <\/span>\u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f - \u043e\u0434\u0438\u043d \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u0432 \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0433\u043e \u0438 \u0447\u0435\u0442\u043a\u043e \u043e\u0447\u0435\u0440\u0447\u0435\u043d\u043d\u043e\u0433\u043e \u0442\u0435\u043b\u0430.<\/p>\n<p>\u042d\u0442\u043e \u043f\u043e\u0434\u0440\u043e\u0431\u043d\u043e\u0435 \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c, \u0431\u0443\u0434\u044c \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a \u0438\u043b\u0438 \u043e\u043f\u044b\u0442\u043d\u044b\u0439 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d, \u0443\u0437\u043d\u0430\u0442\u044c \u043e \u043b\u0443\u0447\u0448\u0438\u0445 \u0441\u043f\u043e\u0441\u043e\u0431\u0430\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u041f\u043e\u0447\u0435\u043c\u0443 \u0441\u0442\u043e\u0438\u0442 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447?<\/span><\/h3>\n<p>\u0420\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0438\u0433\u0440\u0430\u044e\u0442 \u0432\u0430\u0436\u043d\u0443\u044e \u0440\u043e\u043b\u044c \u043f\u043e\u0447\u0442\u0438 \u0432 \u043a\u0430\u0436\u0434\u043e\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043e\u0431\u0435 \u044d\u0442\u0438 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u043c\u043e\u0433\u0443\u0442 \u0438\u043c\u0435\u0442\u044c \u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u043e \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432. \u041a \u043d\u0438\u043c \u043e\u0442\u043d\u043e\u0441\u044f\u0442\u0441\u044f:<\/p>\n<p>\u0423\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u0441\u0438\u043b\u044b \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430<\/p>\n<p>\u0420\u0435\u043b\u044c\u0435\u0444 \u043c\u044b\u0448\u0446<\/p>\n<p>\u0423\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u043e\u0441\u0430\u043d\u043a\u0438<\/p>\n<p>\u0423\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432 \u0432 \u043b\u0435\u0433\u043a\u043e\u0439 \u0430\u0442\u043b\u0435\u0442\u0438\u043a\u0435<\/p>\n<p>\u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u043e <a href=\"https:\/\/books.google.com.pk\/books?hl=en&amp;lr=&amp;id=4I5DEAAAQBAJ&amp;oi=fnd&amp;pg=PA140&amp;dq=how+to+work+out+your+shoulders+and+arms&amp;ots\"><strong>\u043a\u0430\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043f\u043b\u0435\u0447\u0438 \u0438 \u0440\u0443\u043a\u0438<\/strong><\/a> \u0432\u043c\u0435\u0441\u0442\u0435, \u044d\u0442\u043e \u043e\u0442\u043b\u0438\u0447\u043d\u0430\u044f \u0438\u0434\u0435\u044f.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u041f\u043e\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u0442\u043e\u0433\u043e, \u043a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u044b<\/span><\/h3>\n<p>\u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0443\u0437\u043d\u0430\u0442\u044c, \u043a\u0430\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438, \u0432\u0430\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446:<\/p>\n<h4><span style=\"font-size: 14pt;\">\u041f\u043b\u0435\u0447\u0438 <\/span><\/h4>\n<p>\u041f\u0435\u0440\u0435\u0434\u043d\u0438\u0435 \u0434\u0435\u043b\u044c\u0442\u044b (\u043f\u0435\u0440\u0435\u0434\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c)<\/p>\n<p>\u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u0434\u0435\u043b\u044c\u0442\u044b (\u043b\u0430\u0442\u0435\u0440\u0430\u043b\u044c\u043d\u044b\u0435)<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hm003-%d0%bc%d0%b0%d1%85%d0%b8-%d0%bd%d0%b0-%d0%b7%d0%b0%d0%b4%d0%bd%d0%b8%d0%b5-%d0%b4%d0%b5%d0%bb%d1%8c%d1%82%d1%8b\/\">\u0417\u0430\u0434\u043d\u0438\u0435 \u0434\u0435\u043b\u044c\u0442\u044b (\u0437\u0430\u0434\u043d\u0438\u0435)<\/a><\/p>\n<h4><span style=\"font-size: 14pt;\">\u041e\u0440\u0443\u0436\u0438\u0435<\/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-%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\/\">\u0411\u0438\u0446\u0435\u043f\u0441<\/a> (\u041f\u0435\u0440\u0435\u0434\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0440\u0443\u043a)<\/p>\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-%d1%80%d0%b0%d0%b7%d0%b3%d0%b8%d0%b1%d0%b0%d0%bd%d0%b8%d1%8f-%d1%82%d1%80%d0%b8%d1%86%d0%b5%d0%bf%d1%81%d0%b0-hm008\/\">\u0422\u0440\u0438\u0446\u0435\u043f\u0441<\/a> (\u0417\u0430\u0434\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0440\u0443\u043a)<\/p>\n<p>\u0421\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0430\u044f \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0433\u0430\u0440\u0430\u043d\u0442\u0438\u0440\u0443\u0435\u0442, \u0447\u0442\u043e \u0432\u044b \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u0438 \u0440\u0443\u043a\u0438, \u043d\u0435 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0436\u0430\u044f \u043e\u0434\u043d\u0443 \u043e\u0431\u043b\u0430\u0441\u0442\u044c.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u041a\u0430\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438<\/span><\/h3>\n<p>\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\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442, \u0432\u043e\u0442 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u044b, \u043e \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043f\u043e\u043c\u043d\u0438\u0442\u044c:<\/p>\n<h4><span style=\"font-size: 14pt;\">\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/span><\/h4>\n<p>\u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u0441\u0440\u0430\u0437\u0443 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0433\u0440\u0443\u043f\u043f \u043c\u044b\u0448\u0446:<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%86%d0%b8%d1%8f\/%d0%b3%d0%b0%d0%bd%d1%82%d0%b5%d0%bb%d1%8c\/\">\u0413\u0430\u043d\u0442\u0435\u043b\u044c<\/a> \u041f\u0440\u0435\u0441\u0441 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23808 size-medium\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-300x256.png\" alt=\"\u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f\" width=\"300\" height=\"256\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-200x171.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-300x256.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-400x342.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups.png 576w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043d\u0430 \u0441\u043f\u0438\u043d\u0435<\/p>\n<p><img decoding=\"async\" class=\"wp-image-23807 size-fusion-400 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-400x260.png\" alt=\"\u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u0432\u0432\u0435\u0440\u0445-2\" width=\"400\" height=\"260\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-200x130.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-300x195.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-400x260.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-600x390.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2.png 756w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hm009-%d0%bc%d0%b0%d1%88%d0%b8%d0%bd%d0%b0-%d0%b4%d0%bb%d1%8f-%d0%bf%d0%be%d0%b3%d1%80%d1%83%d0%b6%d0%b5%d0%bd%d0%b8%d1%8f-%d0%b2-%d0%b2%d0%be%d0%b4%d1%83\/\">\u0414\u0438\u043f\u044b<\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23805 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-400x272.png\" alt=\"\u0414\u0438\u043f\u044b\" width=\"400\" height=\"272\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-200x136.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-300x204.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-400x272.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-600x407.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips.png 754w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<h4><span style=\"font-size: 14pt;\">\u0414\u043e\u0431\u0430\u0432\u044c\u0442\u0435 \u0438\u0437\u043e\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f<\/span><\/h4>\n<p>\u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u043e\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u044e\u0442 \u043d\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446:<\/p>\n<p>\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<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23804 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-400x334.png\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\" width=\"400\" height=\"334\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-200x167.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-300x250.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-400x334.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-600x501.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls.png 726w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%b8%d0%b9-%d0%b4%d0%be%d0%bc%d0%b0%d1%88%d0%bd%d0%b8%d0%b9-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80-%d1%81-%d0%b4%d0%b2%d0%be\/\">\u041a\u0430\u0431\u0435\u043b\u044c<\/a> \u0420\u0430\u0437\u0433\u0438\u0431\u0430\u0442\u0435\u043b\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23809 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-400x538.png\" alt=\"\u0420\u0430\u0437\u0433\u0438\u0431\u0430\u0442\u0435\u043b\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\" width=\"400\" height=\"538\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-9x12.png 9w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-200x269.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-223x300.png 223w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-400x538.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions.png 480w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u043f\u043e\u0434\u044a\u0435\u043c\u044b \u043f\u043b\u0435\u0447 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23806 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-400x269.png\" alt=\"\u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u043f\u043e\u0434\u044a\u0435\u043c\u044b\" width=\"400\" height=\"269\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-200x134.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-300x202.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-400x269.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-600x403.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises.png 732w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h4><span style=\"font-size: 14pt;\">\u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0444\u043e\u0440\u043c\u0435<\/span><\/h4>\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0444\u043e\u0440\u043c\u0430 \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u043d\u0430, \u0435\u0441\u043b\u0438 \u0432\u044b \u0443\u0447\u0438\u0442\u0435\u0441\u044c<span style=\"color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/books.google.com.pk\/books?hl=en&amp;lr=&amp;id=5O96DwAAQBAJ&amp;oi=fnd&amp;pg=PT11&amp;dq=how+to+work+out+your+shoulders+and+upper++arms&amp;ots\">\u043a\u0430\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043f\u043b\u0435\u0447\u0438 \u0438 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0440\u0443\u043a<\/a>.<\/span><\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u041b\u0443\u0447\u0448\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447<\/span><\/h3>\n<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043f\u043b\u0435\u0447<\/p>\n<p>\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043d\u0430 \u043f\u043b\u0435\u0447\u0430\u0445<\/p>\n<p>\u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u043f\u043e\u0434\u044a\u0435\u043c\u044b<\/p>\n<p>\u0424\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u043e\u0434\u044a\u0435\u043c\u044b<\/p>\n<p>\u041c\u0430\u0445\u0438 \u0437\u0430\u0434\u043d\u0438\u043c\u0438 \u0434\u0435\u043b\u044c\u0442\u0430\u043c\u0438<\/p>\n<h4><span style=\"font-size: 14pt;\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0440\u0443\u043a<\/span><\/h4>\n<p>\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441<\/p>\n<p>\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u043e\u043b\u043e\u0442\u043a\u043e\u043c<\/p>\n<p>\u0422\u0440\u0438\u0446\u0435\u043f\u0441-\u0434\u0438\u043f\u0441\u044b<\/p>\n<p>\u0420\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439<\/p>\n<p>\u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u043c\u044b\u0448\u0446\u044b \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a \u0432 \u043e\u0434\u0438\u043d \u0434\u0435\u043d\u044c: \u042d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043b\u0438 \u044d\u0442\u043e?<\/span><\/h3>\n<p>\u0414\u0430, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a \u0432 \u043e\u0434\u0438\u043d \u0434\u0435\u043d\u044c, \u0431\u0435\u0437\u0443\u0441\u043b\u043e\u0432\u043d\u043e, \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430, \u0435\u0441\u043b\u0438 \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u044d\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e.<\/p>\n<h4><span style=\"font-size: 14pt;\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430:<\/span><\/h4>\n<p>\u042d\u043a\u043e\u043d\u043e\u043c\u0438\u044f \u0432\u0440\u0435\u043c\u0435\u043d\u0438<\/p>\n<p>\u0423\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044e<\/p>\n<p>\u041f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/p>\n<p><strong>\u0421\u043e\u0432\u0435\u0442:<\/strong><\/p>\n<p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043f\u043b\u0435\u0447, \u0442\u0430\u043a \u043a\u0430\u043a \u043e\u043d\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0431\u043e\u043b\u0435\u0435 \u043a\u0440\u0443\u043f\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043c\u044b\u0448\u0446, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u0438\u0442\u0435 \u043a \u0440\u0443\u043a\u0430\u043c.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u041a\u0430\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0431\u0435\u0437 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0441\u043f\u0438\u043d\u044b<\/span><\/h3>\n<p>\u041d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0432 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435 - \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u0430\u044f \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430, \u0441 \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u0441\u0442\u0430\u043b\u043a\u0438\u0432\u0430\u044e\u0442\u0441\u044f \u043c\u043d\u043e\u0433\u0438\u0435. \u0412\u043e\u0442 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0440\u0443\u043a\u0430\u043c\u0438 \u0438 \u043f\u043b\u0435\u0447\u0435\u0432\u044b\u043c\u0438 \u043c\u044b\u0448\u0446\u0430\u043c\u0438, \u043d\u0435 \u043d\u0430\u043f\u0440\u044f\u0433\u0430\u044f \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0443:<\/p>\n<ul>\n<li>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0441\u0438\u0434\u044f, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0436\u0438\u043c \u043e\u0442 \u043f\u043b\u0435\u0447 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0441\u0438\u0434\u044f<\/li>\n<li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438<\/li>\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0432\u044b\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0441\u043f\u0438\u043d\u044b<\/li>\n<li>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0431\u043e\u043b\u0435\u0435 \u043b\u0435\u0433\u043a\u0438\u0435 \u0432\u0435\u0441\u0430<\/li>\n<li>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043c\u0430\u0448\u0438\u043d\u044b<\/li>\n<\/ul>\n<p>\u0422\u0430\u043a\u043e\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u043e\u043b\u0435\u0437\u0435\u043d, \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a \u0438\u043b\u0438 \u0442\u0440\u0430\u0432\u043c\u0438\u0440\u043e\u0432\u0430\u043b\u0438 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0443.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/span><\/h3>\n<p>\u0412\u043e\u0442 \u0431\u0430\u0437\u043e\u0432\u044b\u0439 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a:<\/p>\n<h4><span style=\"font-size: 14pt;\">\u0420\u0430\u0437\u043c\u0438\u043d\u043a\u0430 (5-10 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\u0441\u0435\u0442\u0430<\/p>\n<p>\u041c\u0430\u0445\u0438 \u0437\u0430\u0434\u043d\u0438\u043c\u0438 \u0434\u0435\u043b\u044c\u0442\u0430\u043c\u0438 - 3 \u0441\u0435\u0442\u0430<\/p>\n<h4><span style=\"font-size: 14pt;\">\u041e\u0445\u043b\u0430\u0436\u0434\u0435\u043d\u0438\u0435<\/span><\/h4>\n<p>\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\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>\u041f\u0440\u0438 \u043e\u0441\u0432\u043e\u0435\u043d\u0438\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u043f\u043e\u0441\u043e\u0431\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0438\u0437\u0431\u0435\u0433\u0430\u0442\u044c \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u043e\u0448\u0438\u0431\u043e\u043a, \u0432 \u0442\u043e\u043c \u0447\u0438\u0441\u043b\u0435:<\/p>\n<p>\u0421\u043b\u0438\u0448\u043a\u043e\u043c \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0432\u0435\u0441<\/p>\n<p>\u041e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0444\u043e\u0440\u043c\u044b<\/p>\n<p>\u0411\u0435\u0437 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0438<\/p>\n<p>\u041e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u043f\u043e\u043b\u043d\u043e\u0446\u0435\u043d\u043d\u043e\u0433\u043e \u043e\u0442\u0434\u044b\u0445\u0430<\/p>\n<p>\u041e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u0434\u043e\u043b\u0436\u043d\u043e\u0439 \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u0437\u0430\u0434\u043d\u0438\u0445 \u0434\u0435\u043b\u044c\u0442<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0421\u043e\u0432\u0435\u0442\u044b \u0434\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u0431\u044b\u0441\u0442\u0440\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432<\/span><\/h3>\n<p>2-3 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/p>\n<p>\u0412\u044b\u0441\u043e\u043a\u043e\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0431\u0435\u043b\u043a\u0430<\/p>\n<p>\u041f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c<\/p>\n<p>\u0423\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0432\u0435\u0441<\/p>\n<p>\u041e\u0442\u0434\u044b\u0445<\/p>\n<p>\u041f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c - \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u043c\u043e\u043c\u0435\u043d\u0442 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0412\u0430\u0436\u043d\u043e\u0441\u0442\u044c \u0441\u0432\u044f\u0437\u0438 \u043c\u0435\u0436\u0434\u0443 \u0440\u0430\u0437\u0443\u043c\u043e\u043c \u0438 \u043c\u044b\u0448\u0446\u0430\u043c\u0438 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445<\/span><\/h3>\n<p>\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0441\u0432\u043e\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u043d\u0430 \u043d\u043e\u0432\u044b\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0443\u0431\u0435\u0434\u0438\u0442\u044c\u0441\u044f, \u0447\u0442\u043e \u0432\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0435 <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-017-3637-6\"><strong>\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<\/strong><\/a> \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0434\u043b\u044f \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447. \u042d\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0446\u0435\u043b\u0435\u0432\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f, \u0430 \u043d\u0435 \u0442\u043e\u0440\u043e\u043f\u0438\u0442\u044c\u0441\u044f \u0441 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0432\u0448\u0438\u0441\u044c \u043d\u0430 \u0442\u043e\u043c, \u043a\u0430\u043a \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u044e\u0442\u0441\u044f \u043c\u044b\u0448\u0446\u044b \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f, \u0438\u043b\u0438 \u043a\u0430\u043a \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u044e\u0442\u0441\u044f \u0434\u0435\u043b\u044c\u0442\u043e\u0438\u0434\u044b \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u043e\u0434\u044a\u0435\u043c\u0430, \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0441\u0432\u043e\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u043d\u0430 \u043d\u043e\u0432\u044b\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c. \u042d\u0442\u043e \u0442\u043e, \u0447\u0442\u043e \u043c\u043d\u043e\u0433\u0438\u0435 \u043b\u044e\u0434\u0438 \u043d\u0435 \u0434\u0435\u043b\u0430\u044e\u0442, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043a\u043e\u0433\u0434\u0430 \u0443\u0447\u0430\u0442\u0441\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438, \u0430 \u0432\u0435\u0434\u044c \u044d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u043d\u0435\u0441\u0442\u0438 \u043e\u0433\u0440\u043e\u043c\u043d\u0443\u044e \u043f\u043e\u043b\u044c\u0437\u0443 \u0431\u0435\u0437 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0432\u0435\u0441.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0412\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0434\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u0434\u043e\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432<\/span><\/h3>\n<p>\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u043a\u043b\u044e\u0447\u0435\u0432\u044b\u043c\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0430\u043c\u0438 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a \u0432 \u043e\u0434\u0438\u043d \u0438 \u0442\u043e\u0442 \u0436\u0435 \u0434\u0435\u043d\u044c \u0438\u043b\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0435\u0434\u0435\u043b\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u043c\u044b\u0448\u0446\u044b \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u0430\u0432\u043b\u0438\u0432\u0430\u044e\u0442\u0441\u044f \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 - \u044d\u0442\u043e \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u043c\u043e\u043c\u0435\u043d\u0442. \u041e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432 \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u0443\u044e \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0443 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0434\u043d\u0435\u0439 \u043e\u0442\u0434\u044b\u0445\u0430, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0441\u043e\u0431\u043b\u044e\u0434\u0430\u0439\u0442\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u0443\u044e \u0438 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0443\u044e \u0434\u0438\u0435\u0442\u0443. \u0415\u0441\u043b\u0438 \u0432 \u043e\u0434\u0438\u043d \u0438 \u0442\u043e\u0442 \u0436\u0435 \u0434\u0435\u043d\u044c \u0432\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u0438 \u0440\u0443\u043a\u0438, \u043d\u0435 \u0437\u0430\u0431\u0443\u0434\u044c\u0442\u0435 \u0434\u0430\u0442\u044c \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 \u043a\u0430\u043a \u043c\u0438\u043d\u0438\u043c\u0443\u043c 48 \u0447\u0430\u0441\u043e\u0432 \u043e\u0442\u0434\u044b\u0445\u0430, \u043f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0441\u043d\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043f\u043b\u0435\u0447\u0438 \u0438 \u0440\u0443\u043a\u0438. \u041f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u0431\u043e\u043b\u0435\u0435 \u0441\u0438\u043b\u044c\u043d\u044b\u0445 \u0438 \u0440\u0435\u043b\u044c\u0435\u0444\u043d\u044b\u0445 \u043c\u044b\u0448\u0446 \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0412\u043e\u043f\u0440\u043e\u0441\u044b \u0438 \u043e\u0442\u0432\u0435\u0442\u044b<\/span><\/h3>\n<ol>\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u041a\u0430\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u043d\u043e\u0432\u0438\u0447\u043a\u0443?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u041d\u043e\u0432\u0438\u0447\u043a\u0438 \u043c\u043e\u0433\u0443\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043b\u0435\u0433\u043a\u0438\u0445 \u0432\u0435\u0441\u043e\u0432 \u0438 \u0431\u0430\u0437\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f, \u0436\u0438\u043c\u044b \u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u044b.<\/p>\n<ol start=\"2\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u0425\u043e\u0440\u043e\u0448\u043e \u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0432\u043c\u0435\u0441\u0442\u0435?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u0421\u043e\u0432\u043c\u0435\u0441\u0442\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447 - \u043e\u0442\u043b\u0438\u0447\u043d\u0430\u044f \u0438\u0434\u0435\u044f.<\/p>\n<ol start=\"3\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u041a\u0430\u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043f\u043b\u0435\u0447\u0438 \u0438 \u0440\u0443\u043a\u0438 \u0432 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0443\u0441\u043b\u043e\u0432\u0438\u044f\u0445?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0434\u043e\u043c\u0430 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0438 \u0440\u0435\u0437\u0438\u043d\u043e\u043a.<\/p>\n<ol start=\"4\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u041a\u0430\u043a \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0431\u0435\u0437 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0441\u043f\u0438\u043d\u044b?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0431\u0435\u0437 \u0443\u0447\u0430\u0441\u0442\u0438\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0441\u043f\u0438\u043d\u044b, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0438\u0434\u044f \u0438 \u0438\u0437\u0431\u0435\u0433\u0430\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u0442\u044f\u0436\u0435\u043b\u044b\u0445 \u0432\u0435\u0441\u043e\u0432.<\/p>\n<ol start=\"5\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u0432 \u043e\u0434\u0438\u043d \u0434\u0435\u043d\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u0414\u0430, \u043c\u044b \u043c\u043e\u0436\u0435\u043c \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0432 \u043e\u0434\u0438\u043d \u0434\u0435\u043d\u044c.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\u0417\u0430\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0440\u0430\u0437\u043c\u044b\u0448\u043b\u0435\u043d\u0438\u044f<\/span><\/h3>\n<p>\u0414\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u0435<span style=\"font-size: 14pt; color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/www.hsefitness.com\/ru\/\">\u0441\u0438\u043b\u044c\u043d\u044b\u0435 \u0440\u0443\u043a\u0438 \u0438 \u0448\u0438\u0440\u043e\u043a\u0438\u0435 \u043f\u043b\u0435\u0447\u0438<\/a> <\/span>\u0414\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u043d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0441\u043b\u043e\u0436\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u0438 \u0438 \u0433\u0440\u0430\u043c\u043e\u0442\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0438.<\/p>\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0430\u043d\u043d\u044b\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438 \u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u0443\u0432\u0435\u0440\u0435\u043d\u043d\u043e\u0441\u0442\u044c \u0432 \u0441\u0435\u0431\u0435.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n<p><script src=\"chrome-extension:\/\/fpelahbljekknahkcaegamhcndkfpfnc\/iFrame.js\" 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Find out how to work out your shoulders and upper arms, the best exercises to perform, and the ways to work out your arms and shoulders without the use of your lower back\" \/>\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\/\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\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stronger Arms, Broader Shoulders: Complete Guide to Working Out Arms and Shoulders\" \/>\n<meta property=\"og:description\" content=\"Explore the complete guide to working out arms and shoulders. 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