{"id":10732,"date":"2024-03-26T00:00:56","date_gmt":"2024-03-26T00:00:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10732"},"modified":"2024-03-26T07:37:20","modified_gmt":"2024-03-26T07:37:20","slug":"15-exercises-to-make-your-forearms-bigger-and-stronger","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/15-exercises-to-make-your-forearms-bigger-and-stronger\/","title":{"rendered":"15 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062c\u0639\u0644 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649"},"content":{"rendered":"<\/p>\n<p><em>\u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u0628\u0648\u0628\u0627\u064a \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u062a\u062e\u0627\u0630 \u0642\u0648\u062a\u0643 \u0641\u064a \u0643\u0644 \u0631\u0641\u0639 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062c\u062f\u064a\u062f.<\/em><\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u064a\u0629 \u0648\u0625\u0636\u0627\u0641\u0629 \u0637\u0646 \u0645\u0646 \u0643\u062a\u0644\u0629\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0642\u0648\u064a\u0629. \u0642\u062f \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u062b\u0644 \u0644\u064a\u0633 \u0644\u0647\u0627 \u0639\u0644\u0627\u0642\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0627\u0644\u0633\u0627\u0642 \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0644\u0643\u0646 \u0648\u062c\u0648\u062f \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0623\u0642\u0648\u0649 \u062a\u0633\u0645\u062d \u0644\u0643 \u0623\u064a\u0636\u0627 \u0644\u0628\u0646\u0627\u0621 \u0642\u0628\u0636\u0629 \u0623\u0642\u0648\u0649\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u062a\u0642\u0631\u064a\u0628\u0627 \u0643\u0644 \u062f\u0641\u0639 \u0648\u0633\u062d\u0628 \u062a\u062c\u0631\u064a\u0628. \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0623\u0642\u0648\u0649 \u064a\u0639\u0646\u064a \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0648\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u0648\u0644\u064a\u062f \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0643\u0644 \u062e\u0637\u0648\u0629.<\/p>\n<p>\u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0623\u0642\u0648\u0649 \u0633\u0648\u0641 \u062a\u0633\u0645\u062d \u0644\u0643 \u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0623\u0643\u062b\u0631 \u0648\u062a\u0648\u0644\u064a\u062f \u0642\u0648\u0629 \u0623\u0643\u062b\u0631 \u0642\u0648\u0629 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0643\u0644 \u0645\u0645\u0627\u0631\u0633\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0631\u0623\u064a\u062a \u0647\u0636\u0628\u0629 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0643\u0646\u062a \u0623\u0634\u0639\u0631 \u0628\u0623\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0627 \u062a\u062a\u0642\u062f\u0645 \u0645\u0639 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062f\u0641\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629. \u0648\u064a\u0623\u062a\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0641\u0639 \u0645\u0646 \u0625\u064a\u0644\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649.<\/p>\n<p>\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0634\u0643 \u0641\u064a \u0623\u0646 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0641\u0642\u062f\u0648\u0627 \u062c\u0627\u0630\u0628\u064a\u062a\u0647\u0627 \u0645\u0646\u0630 \u0623\u064a\u0627\u0645 \u0628\u0648\u0628\u0627\u064a. \u0648\u0642\u062f \u0623\u0641\u0633\u062d \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u0637\u0631\u064a\u0642 \u0644\u0623\u062c\u0632\u0627\u0621 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0642\u0648\u064a\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0639\u062c\u0648\u0644. \u0648\u0644\u0643\u0646 \u0644\u0628\u0646\u0627\u0621 \u062a\u0644\u0643 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0648\u062a\u0647\u0627 \u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0647\u0646\u0627\u060c \u0646\u0642\u062f\u0645 \u0644\u0643 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0636\u062e\u0645\u0629 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0642\u0628\u0636\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0644\u062c\u0645\u064a\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062d\u0627\u0648\u0644 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0637\u0628\u0627\u0634\u064a\u0631 \u0644\u062a\u0646\u0634\u064a\u0637 \u0625\u0636\u0627\u0641\u064a.<\/p>\n<p>1 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/04\/5MovesCoreAbDumbellFarmersWalk0.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Male fitness model with a muscular core doing forearm workouts with dumbbell farmers carry exercise\" \/><\/figure>\n<h2>\u0645\u0632\u0627\u0631\u0639 \u062d\u0645\u0644<\/h2>\n<p>\u062d\u0645\u0644 \u0627\u0644\u0645\u0632\u0627\u0631\u0639 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0642\u0628\u0636\u0629 \u0646\u0627\u0626\u0628 \u0645\u062b\u0644 \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0642\u0648\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0637\u0648\u0631 \u0646\u0648\u0627\u0629 \u0623\u0642\u0648\u0649 \u0648\u064a\u062d\u0633\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0643\u062a\u0641\u0643.<\/p>\n<p>\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0623\u0648 kettlebell \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0637\u0648\u064a\u0644 \u0627\u0644\u0642\u0627\u0645\u0629\u060c \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0645\u0634\u064a. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0645\u064f\u0633\u062a\u0639\u062f\u0629 \u0648\u0635\u062f\u0631\u0643 \u0637\u0648\u064a\u0644 \u0627\u0644\u0642\u0627\u0645\u0629 \u0648\u0643\u062a\u0641\u064a\u0643 \u0645\u0646\u0633\u062d\u0628\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a.<\/p>\n<p>\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0643\u062d\u0641\u0631 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a\u060c \u0644\u0627 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u064420 \u064a\u0627\u0631\u062f\u0629. \u0623\u0648 \u062d\u0641\u0638\u0647 \u062d\u062a\u0649 \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0643\u0645\u0627 \u0627\u0644\u062a\u0634\u0637\u064a\u0628 \u0648\u062d\u0634\u064a\u0629 \u0648\u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<p>2 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/1109-trap-bar-carry.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Muscular man working out his forearms and arms with a trap bar carry\" \/><\/figure>\n<h2>\u0634\u0631\u064a\u0637 \u0627\u0644\u062a\u0631\u0627\u0643\u0628<\/h2>\n<p>\u0634\u0631\u064a\u0637 \u0641\u062e \u064a\u062d\u0645\u0644 \u064a\u062a\u064a\u062d \u0644\u0643 \u0623\u0646 \u062a\u062d\u0645\u0644 \u0648\u0632\u0646\u0627 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u062d\u0645\u0644 \u0627\u0644\u0645\u0632\u0627\u0631\u0639\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0627\u0635 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0642\u0645 \u0628\u062a\u062d\u0645\u064a\u0644 \u0634\u0631\u064a\u0637 \u0627\u0644\u062a\u0631\u0627\u0643\u0628 \u0628\u0648\u0632\u0646 \u062b\u0642\u064a\u0644\u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0627\u0644\u062f\u0627\u062e\u0644\u060c \u0648\u0631\u0641\u0639\u0647\u060c \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0645\u0634\u064a. \u0627\u0644\u0628\u0642\u0627\u0621 \u0637\u0648\u064a\u0644 \u0627\u0644\u0642\u0627\u0645\u0629 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0636\u064a\u0642 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0643 \u0627\u0646\u0633\u062d\u0628\u062a.<\/p>\n<p>3 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/08\/1109-towel-pullups.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Muscular man doing forearms workout with a towel pullups exercise\" \/><\/figure>\n<h2>\u0645\u0646\u0634\u0641\u0629 Pullups<\/h2>\n<p>\u0648\u0646\u062d\u0646 \u0646\u0639\u0644\u0645 \u0623\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u062a\u0628\u0646\u064a \u0642\u0628\u0636\u0629 \u0642\u0648\u064a\u0629 \u0648\u0623\u0630\u0631\u0639\u0627 \u0633\u0645\u064a\u0643\u0629. \u062a\u062c\u062a\u0627\u062d \u0645\u0646\u0634\u0641\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0634\u0631\u064a\u0637\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0631\u062a\u0641\u0639 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 &#8211; \u0627\u0644\u0622\u0646\u060c \u0644\u062f\u064a\u0643 \u0644\u0633\u062d\u0642 \u0627\u0644\u0645\u0646\u0627\u0634\u0641 \u0641\u0642\u0637 \u0644\u0644\u0628\u0642\u0627\u0621 \u062d\u062a\u0649 \u0648\u0627\u0644\u0636\u063a\u0637 \u0623\u0643\u062b\u0631 \u0625\u062d\u0643\u0627\u0645\u0627 \u0644\u0633\u062d\u0628 \u0646\u0641\u0633\u0643. \u0644\u0627 \u062a\u062a\u0641\u0627\u062c\u0623 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u0641\u0642\u0637 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0648\u0627\u062d\u062f \u0623\u0648 \u0627\u062b\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649.<\/p>\n<p>\u0627\u0644\u062a\u0641\u0627\u0641 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0634\u0641 \u062d\u0648\u0644 \u0634\u0631\u064a\u0637 pullup. \u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0645\u0646\u0634\u0641\u0629 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0623\u062f\u0627\u0621 pullups \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0635\u0639\u0648\u062f\u0627 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0631\u062a\u0641\u0639. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062c\u062f\u0627\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0628\u062f\u0623 \u0645\u0639 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0645\u0646\u0634\u0641\u0629 \u0648\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 pullup. \u062b\u0645\u060c \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0627\u0644\u0628\u062f\u064a\u0644.<\/p>\n<p>4 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/08\/1109-plate-curls.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Lean and ripped man holding a workout plate doing plate curls exercise\" \/><\/figure>\n<h2>\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0644\u0648\u062d\u0629<\/h2>\n<p>\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0625\u0644\u0649 \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u062a\u0647\u062f\u064a\u062f \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0649 \u0635\u0639\u0648\u0628\u0629 \u0623\u0635\u0627\u0628\u0639\u0643 \u064a\u0645\u0643\u0646 \u0642\u0631\u0635\u0629 \u0645\u0639\u0627. \u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0647 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0639\u0642\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<p>\u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u062d\u0644\u064a\u0642\u0629 bicep \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0644\u0648\u062d\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u0646\u0647\u0627\u064a\u062a\u0647\u0627. \u0644\u0627 5-6 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 4-8 \u0645\u0645\u062b\u0644\u064a\u0646\u061b \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0644\u0648\u062d\u0629 \u0623\u062b\u0642\u0644.<\/p>\n<p>5 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/08\/1109-pinch-grip.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Bodybuilder holding and gripping two weight plates\" \/><\/figure>\n<h2>\u0642\u0631\u0635\u0629 \u064a\u062d\u0645\u0644<\/h2>\n<p>\u0642\u0631\u0635\u0629 \u064a\u062d\u0645\u0644 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u062c\u0628\u0627\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639\u0643 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0641\u0635\u0644 \u0627\u0644\u0644\u0648\u062d\u0627\u062a. \u064a\u062c\u0628 \u0642\u0631\u0635\u0629 \u0628\u0646\u0634\u0627\u0637 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0644\u0648\u062d\u0627\u062a (\u0623\u0648 \u0623\u0643\u062b\u0631) \u0645\u0639\u0627 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0646\u0632\u0644\u0642.<\/p>\n<p>\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0644\u0648\u062d\u0627\u062a \u0648\u0642\u0631\u0635 \u0644\u0647\u0645 \u0645\u0639\u0627 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0639\u0644\u0649 \u0646\u062d\u0648 \u0633\u0644\u0633 &#8211; \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647. \u0627\u0644\u0648\u0642\u0648\u0641 \u0637\u0648\u064a\u0644 \u0627\u0644\u0642\u0627\u0645\u0629 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643\u060c \u0648\u062a\u0634\u062f\u064a\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0627\u0644\u0645\u0634\u064a. \u0644\u062d\u0632\u0645 \u0639\u0644\u0649 \u062d\u062c\u0645 \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0644\u0627 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u064415 \u064a\u0627\u0631\u062f\u0629.<\/p>\n<p>6 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/08\/1109-single-arm-bottoms-up-kettlebell-press.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Muscular fitness model working out his arms with a single arm bottoms up kettlebell press exercise\" \/><\/figure>\n<h2>\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f \u0627\u0644\u0642\u064a\u0639\u0627\u0646 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0643\u064a\u062a\u0644\u0628\u064a\u0644 \u0627\u0644\u0635\u062d\u0627\u0641\u0629<\/h2>\n<p>\u0627\u0646\u0641\u062c\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0639\u0642\u062f kettlebell \u0631\u0623\u0633\u0627 \u0639\u0644\u0649 \u0639\u0642\u0628. \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0644\u0633\u062d\u0642 \u0645\u0642\u0628\u0636 \u0641\u0642\u0637 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 kettlebell \u0645\u0633\u062a\u0642\u0631\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629\u060c \u0648\u0643\u0645\u0627 \u0643\u0646\u062a \u0627\u0636\u063a\u0637 \u0627\u0644\u0646\u0641\u0642\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u062a\u0634\u062f\u064a\u062f \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u062f\u0641\u0639 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u0643.<\/p>\n<p>\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 kettlebell \u0641\u064a \u0645\u0648\u0642\u0641 \u0642\u064a\u0639\u0627\u0646 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629: \u0639\u0642\u062f \u0627\u0644\u0645\u0642\u0628\u0636 \u0645\u0639 \u0627\u0644\u062c\u0648\u0644\u0629\u060c \u062c\u0632\u0621 \u0645\u0631\u062c\u062d \u0641\u0648\u0642 \u064a\u062f\u0643. \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0628\u0636\u060c \u0642\u0648\u0633 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u062a\u0634\u062f\u064a\u062f glutes \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 kettlebell \u0627\u0644\u0646\u0641\u0642\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u0645\u0628\u0627\u0634\u0631\u0629. \u0644\u0627 6 \u0645\u0645\u062b\u0644\u064a\u0646 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a 3-4.<\/p>\n<p>7 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/08\/1109-fat-grip-dumbbell-row.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Bodybuilder working out his arms with a fat grip dumbbell row exercise\" \/><\/figure>\n<h2>\u0627\u0644\u062f\u0647\u0648\u0646 \u0642\u0628\u0636\u0629 \u062f\u0645\u0628\u0644\u062f \u0627\u0644\u0635\u0641\u0648\u0641<\/h2>\n<p>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0631\u064a\u0637 \u0623\u0643\u062b\u0631 \u0633\u0645\u0643\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0636\u062e\u0645\u0629 \u0644\u0623\u0646\u0647 \u064a\u062c\u0628\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0623\u0635\u0639\u0628 \u0641\u0642\u0637 \u0644\u0639\u0642\u062f \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u064a\u0631\u0641\u0639 \u0645\u062d\u0631\u0643 \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<p>\u0636\u0639 \u0642\u0628\u0636\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0644 \u0645\u0642\u0628\u0636 \u0627\u0644\u062f\u0645\u0628\u0644. (\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0642\u0628\u0636\u0629 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0627\u0644\u062a\u0641\u0627\u0641 \u0645\u0646\u0634\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u062d\u0648\u0644 \u0645\u0642\u0628\u0636.) \u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0648\u0633\u062d\u0628 \u0634\u0641\u0631\u0629 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0623\u062b\u0646\u0627\u0621 \u0633\u062d\u0628 \u0627\u0644\u0643\u0648\u0639 \u0625\u0644\u0649 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0627\u0644\u0642\u064a\u0627\u0645 8 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0627\u0644\u0642\u064a\u0627\u0645 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n<p>8 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/08\/1109-plate-tosses.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Fitness man holding a weight plate for his forearm workouts\" \/><\/figure>\n<h2>\u0627\u0650\u064a\u064f\u0631\u064f\u0645 \u0644\u0648\u062d\u0629<\/h2>\n<p>\u0627\u0650\u0644\u064f\u0645\u064f\u0645\u064f\u0633\u064e\u0629 \u0644\u0648\u062d\u0629 \u0628\u0646\u0627\u0621 \u0642\u0628\u0636\u0629 \u062a\u0634\u0628\u0647 \u0627\u0644\u0622\u0644\u0629 \u0648\u0633\u0627\u0639\u062f\u064a\u0646 \u0636\u062e\u0645\u0629 \u0644\u0623\u0646\u0643 \u0633\u0648\u0641 \u062a\u0636\u0637\u0631 \u0625\u0644\u0649 \u0627\u0646\u062a\u0632\u0627\u0639 \u0627\u0644\u062b\u0642\u064a\u0644\u0629\u060c \u0648\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0645\u062a\u062d\u0631\u0643 \u0645\u0646 \u0627\u0644\u0647\u0648\u0627\u0621. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0633\u0648\u0641 \u062a\u0628\u0646\u064a \u0642\u0628\u0636\u0629 \u0642\u0648\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u062a\u0637\u0648\u064a\u0631 \u0642\u0628\u0636\u0629\u00a0<em>\u0627\u0644\u0645\u062a\u0641\u062c\u0631\u0629.<\/em><\/p>\n<p>\u0641\u064a \u0645\u0648\u0642\u0641 \u0631\u064a\u0627\u0636\u064a\u060c \u0639\u0642\u062f \u0644\u0648\u062d\u0629 \u0627\u0644\u0648\u0641\u064a\u0631 \u0645\u0646 \u0646\u0647\u0627\u064a\u062a\u0647 \u0623\u0645\u0627\u0645\u0643. \u062a\u0628\u062f\u0623 \u062d\u0648\u0644 \u0627\u0644\u062e\u0635\u0631 \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0625\u0633\u0642\u0627\u0637 \u0644\u0648\u062d\u0629\u060c \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0644\u0644\u0642\u0628\u0636 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0646\u0647\u0627\u064a\u062a\u0647. \u0643\u0631\u0631 \u0628\u0633\u0631\u0639\u0629 \u0645\u0639 \u0646\u0641\u0633 \u0627\u0644\u064a\u062f. \u0627\u0644\u0642\u064a\u0627\u0645 10 \u0645\u0645\u062b\u0644\u064a\u0646 \u0648\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u0625\u0636\u0627\u0641\u0629 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>9 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/01\/Hand-Exercising-Grip-Strength-With-A-Hand-Grip-.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Hand-Exercising-Grip-Strength-With-A-Hand-Grip-\" \/><\/figure>\n<h2>\u0643\u0633\u0627\u0631\u0627\u062a \u0642\u0628\u0636\u0629<\/h2>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u2014 \u0627\u0644\u062a\u064a \u062a\u0634\u0627\u0631\u0643 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u2014 \u0627\u0644\u0643\u0633\u0627\u0631\u0627\u062a \u0642\u0628\u0636\u0629 \u0639\u0632\u0644 \u0642\u0628\u0636\u0629 \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0641\u0642\u0637.<\/p>\n<p>\u0627\u0644\u062a\u0641\u0627\u0641 \u064a\u062f\u0643 \u062d\u0648\u0644 \u0643\u0633\u0627\u0631\u0629 \u0642\u0628\u0636\u0629 \u0648\u0627\u0644\u0636\u063a\u0637 \u062d\u062a\u0649 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u0644\u0645\u0633 \u0645\u0642\u0627\u0628\u0636. \u0644\u0625\u0636\u0627\u0641\u0629 \u0647\u0630\u0627 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u0645 \u0628\u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0645\u0639 \u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0633\u0647\u0644 \u0623\u0648\u0644\u0627\u064b. \u062b\u0645\u060c \u0644\u0627 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639 \u0627\u0644\u0642\u0627\u0628\u0636 \u0645\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0625\u063a\u0644\u0627\u0642 \u062a\u0645\u0627\u0645\u0627 5-10 \u0645\u0631\u0627\u062a. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0642\u0627\u0628\u0636 \u0623\u0635\u0639\u0628.<\/p>\n<p>10 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/11\/1109-hammer-curl.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Muscular fitness model doing forearm workouts with hammer curls exercise\" \/><\/figure>\n<h2>\u0627\u0644\u0645\u0637\u0631\u0642\u0629 \u0627\u0644\u063a\u0634 \u062d\u0644\u064a\u0642\u0629<\/h2>\n<p>\u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0642\u062f \u0628\u0625\u062d\u0643\u0627\u0645 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u0644\u063a\u0634 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0643\u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0646\u0638\u064a\u0641\u0629\u060c \u0648\u0645\u0646 \u062b\u0645 \u0646\u0642\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0623\u0639\u0644\u0649 \u0645\u0646 \u062d\u0644\u064a\u0642\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062e\u0645 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u062d\u062a\u0649 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631. \u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621 \u0644\u0645\u062f\u0629 5 \u0627\u0644\u062a\u0647\u0645.<\/p>\n<p>11 \u0645\u0646 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/01\/Man-Holding-A-Dumbbell-On-A-Towel.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Man holding preparing a forearm workouts with dumbbell towel curl.\" \/><\/figure>\n<h2>\u0645\u0646\u0634\u0641\u0629 \u062d\u0644\u064a\u0642\u0629<\/h2>\n<p>\u062d\u0644\u0642\u0629 \u0645\u0646\u0634\u0641\u0629 \u0633\u0645\u064a\u0643\u0629 \u062d\u0648\u0644 \u0627\u0644\u062c\u0631\u0633 \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u064a\u062f\u064a\u0643 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u0625\u063a\u0644\u0627\u0642 \u062a\u0645\u0627\u0645\u0627 \u0639\u0646\u062f \u0641\u0647\u0645 \u0630\u0644\u0643. \u0639\u0642\u062f \u0634\u0631\u064a\u0637 \u0645\u0639 \u0627\u0644\u064a\u062f\u060c \u0642\u0628\u0636\u0629 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0648\u0636\u0639 \u0634\u0631\u064a\u0637 \u0623\u0645\u0627\u0645 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u062d\u0644\u064a\u0642\u0629 \u0634\u0631\u064a\u0637. \u064a\u062c\u0628 \u062a\u0642\u0644\u064a\u0644 \u0645\u0645\u062b\u0644\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0644\u0630\u0644\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p>\n<p>12 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/01\/1109-Reverse-Grip-Barbell-Curl-GettyImages-1091875476.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Reverse-Grip Barbell Curl\" \/><\/figure>\n<h2>\u0639\u0643\u0633 \u0642\u0628\u0636\u0629 \u0628\u0627\u0631\u0628\u064a\u0644 \u062d\u0644\u064a\u0642\u0629<\/h2>\n<p>\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u0633 \u0645\u0639 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f \u0648, \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0639\u0644\u064a\u0627 \u0645\u0639\u0644\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643, \u0628\u0628\u0633\u0627\u0637\u0629 \u062d\u0644\u064a\u0642\u0629 \u0634\u0631\u064a\u0637. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0639\u0631\u0636 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/p>\n<p>13 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/02\/man-workout-gym-cable-11009.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Young Man Training \" \/><\/figure>\n<h2>\u0635\u0641 \u0643\u0627\u0628\u0644 \u0645\u0646\u0634\u0641\u0629<\/h2>\n<p>\u0631\u0628\u0637 \u0645\u0646\u0634\u0641\u0629 \u0625\u0644\u0649 \u0628\u0643\u0631\u0629 \u0643\u0627\u0628\u0644 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0627\u0644\u062c\u0628\u0647\u0629 \u0648\u0627\u0642\u0627\u0645\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0635\u0641. \u0639\u0642\u062f \u0646\u0647\u0627\u064a\u0629 \u0645\u0646 \u0645\u0646\u0634\u0641\u0629 \u0641\u064a \u0643\u0644 \u064a\u062f. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u064a\u0634 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648 rows \u0645\u0646\u0634\u0641\u0629 \u0646\u062d\u0648 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.\u00a0<a href=\"https:\/\/www.muscleandfitness.com\/exercise\/workouts\/workout-routines\/towel-cable-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0646\u0638\u0631 \u0643\u064a\u0641 \u0646\u0641\u0639\u0644 \u0630\u0644\u0643<\/a>.<\/p>\n<p>14 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2014\/08\/Bearded-Fitness-Man-Working-Out-With-Preacher-Curl.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Bearded man working out his biceps and forearms with a preacher curl exercise\" \/><\/figure>\n<h2>\u0648\u0627\u0639\u0638 \u062d\u0644\u064a\u0642\u0629<\/h2>\n<p>\u062a\u0639\u062f\u064a\u0644 \u0645\u0642\u0639\u062f \u0645\u0642\u0639\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u062a\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0644\u0648\u062d\u0629 \u0644\u0645\u0633 \u0627\u0644\u0625\u0628\u0637\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0627\u062c\u0644\u0633 \u0648\u0627\u0633\u062a\u0648\u0639\u0628 \u0634\u0631\u064a\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0623\u0648 \u0634\u0631\u064a\u0637 EZ \u0645\u0639 \u0642\u0628\u0636\u0629 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0644\u0643\u0646 \u0644\u0627 \u0642\u0641\u0644 \u0644\u0647\u0645. \u0645\u0639 \u062a\u062f\u0641\u0642 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0639\u0644\u0648\u064a \u0636\u062f \u0644\u0648\u062d\u0629\u060c \u062d\u0644\u064a\u0642\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634. \u062e\u0641\u0636 \u0634\u0631\u064a\u0637 \u0645\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u062f\u0648\u0646 \u0642\u0641\u0644 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>15 OF 15<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/1109-incline-dumbbell-curl.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"Incline Dumbbell Curl\" \/><\/figure>\n<h2>\u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u062f\u0645\u0628\u0644 \u062d\u0644\u064a\u0642\u0629<\/h2>\n<p>\u062a\u0639\u064a\u064a\u0646 \u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 45 \u0625\u0644\u0649 60 \u062f\u0631\u062c\u0629. \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621\u060c \u0648\u0625\u0628\u0642\u0627\u0621 \u0642\u062f\u0645\u064a\u0643 \u0645\u0632\u0631\u0648\u0639\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0639\u0642\u062f \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639\u0644\u0642\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0648\u0631\u0627\u062d\u062a\u0643 \u062a\u0648\u0627\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0624\u0645\u0646\u0629 \u0641\u064a \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062d\u0644\u064a\u0642\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u0646\u062d\u0648 \u0643\u062a\u0641\u064a\u0643. \u0627\u0636\u063a\u0637 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0627\u0644\u062b\u0627\u0628\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062d\u0644\u064a\u0642\u0629\u060c \u0648\u0646\u0642\u0644\u0647\u0627 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u0628\u0648\u0628\u0627\u064a \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u062a\u062e\u0627\u0630 \u0642\u0648\u062a\u0643 \u0641\u064a \u0643\u0644 \u0631\u0641\u0639 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062c\u062f\u064a\u062f. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u064a\u0629 \u0648\u0625\u0636\u0627\u0641\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220],"tags":[],"class_list":["post-10732","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/1109-massive-forearms.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":8228,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/10732","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=10732"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/10732\/revisions"}],"predecessor-version":[{"id":17216,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/10732\/revisions\/17216"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/10733"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=10732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=10732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=10732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}