{"id":12564,"date":"2024-07-07T00:00:58","date_gmt":"2024-07-07T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12564"},"modified":"2024-07-07T17:12:28","modified_gmt":"2024-07-07T17:12:28","slug":"10-training-techniques","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/10-training-techniques\/","title":{"rendered":"10 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u062a\u0641\u062c\u064a\u0631 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u062a\u0633\u0627\u0631\u0639.<\/p>\n<ul>\n<li><strong>Supersets:<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u0635\u0641 \u0648\u0627\u062d\u062f \u062f\u0648\u0646 \u0623\u064a \u0631\u0627\u062d\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629\u060c \u0648\u062a\u0642\u0635\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.\u00a0<strong>\u0645\u062b\u0627\u0644:<\/strong>\u00a0\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 bicep: 3\u00d712\u060c \u0645\u0644\u062d\u0642\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0643\u0630\u0628: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Trisets:<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0635\u0641 \u0648\u0627\u062d\u062f \u062f\u0648\u0646 \u0623\u064a \u0631\u0627\u062d\u0629.\u00a0<strong>\u0645\u062b\u0627\u0644:<\/strong>\u00a0\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0639\u0635\u0645: 3\u00d712\u060c \u0639\u0643\u0633 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0639\u0635\u0645: 3\u00d712\u060c \u0639\u0643\u0633 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0627\u0631\u0628\u064a\u0644: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u0627\u0642\u0629:<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u0623\u0631\u0628\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u062f\u0648\u0646 \u0623\u064a \u0631\u0627\u062d\u0629.\u00a0<strong>\u0645\u062b\u0627\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0628\u0627\u0631\u0628\u064a\u0644 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629: 3\u00d712, \u0634\u0642\u0629 \u062f\u0645\u0628\u0644 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629: 3\u00d712, \u0628\u064a\u0643 \u0633\u0637\u062d \u0627\u0644\u0633\u0641\u064a\u0646\u0629 \u064a\u0637\u064a\u0631: 3\u00d712, \u0643\u0627\u0628\u0644 \u0639\u0628\u0631 \u0627\u0644\u0645\u0628\u0627\u0644\u063a: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0642\u0633\u0631\u064a \u0645\u0645\u062b\u0644\u064a\u0646 :<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0646\u062f\u0648\u0628\u064a \u0627\u0644\u0645\u0628\u0644\u063a \u0648\u062d\u062f\u0647\u0627 \u060c \u062b\u0645 \u064a\u0643\u0648\u0646 \u0634\u0631\u064a\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0645\u0645\u062b\u0644\u064a\u0646 \u0623\u0643\u062b\u0631 \u0632\u0648\u062c\u064a\u0646.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0645\u0645\u062b\u0644\u064a\u0646 \u0627\u0644\u062c\u0632\u0626\u064a:<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u0645\u0645\u062b\u0644\u064a\u0646 \u0643\u0627\u0645\u0644 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649\u060c \u062b\u0645 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0642\u064a\u0627\u0645 \u0645\u0645\u062b\u0644\u064a\u0646 \u062c\u0632\u0626\u064a\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0644\u0645.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0627\u0644\u063a\u0634 \u0645\u0645\u062b\u0644\u064a\u0646:<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u0643\u0627\u0645\u0644 ROM (\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629) \u0645\u0645\u062b\u0644\u064a\u0646 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0641\u0634\u0644\u060c \u062b\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0632\u062e\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0627\u0646\u0648\u064a\u0629 \u0644\u0625\u0643\u0645\u0627\u0644 \u0645\u0645\u062b\u0644\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u0629.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0642\u0641\u0629 :<\/strong>\u00a0\u0623\u062f\u0627\u0621 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0645\u0645\u062b\u0644\u064a\u0646 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0641\u0634\u0644 \u060c \u0648\u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u060c \u062b\u0645 \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0623\u062f\u0627\u0621 \u0645\u0645\u062b\u0644\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u0629.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>21s:<\/strong>\u00a0\u0625\u0643\u0645\u0627\u0644 7 \u0645\u0645\u062b\u0644\u064a\u0646 \u0646\u0635\u0641 \u0641\u064a ROM \u0627\u0644\u0633\u0641\u0644\u064a\u060c 7 \u0645\u0645\u062b\u0644\u064a\u0646 \u0646\u0635\u0641 \u0641\u064a ROM \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u062a\u0644\u064a\u0647\u0627 7 \u0645\u0645\u062b\u0644\u064a\u0646 ROM \u0643\u0627\u0645\u0644.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0625\u0633\u0642\u0627\u0637 \u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a0\u062a\u0646\u0641\u064a\u0630 \u0643\u0645\u064a\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a \u0635\u0641 \u0648\u0627\u062d\u062f \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629. \u0648\u062a\u0633\u0645\u0649 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0631\u0641 \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629.\u00a0<strong>\u0645\u062b\u0627\u0644:<\/strong>\u00a0\u062a\u0639\u064a\u064a\u0646 1-\u0634\u0642\u0629 \u0628\u0627\u0631\u0628\u064a\u0644 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 (250 \u062c\u0646\u064a\u0647) 12 \u0645\u0645\u062b\u0644\u064a\u0646, \u062a\u0639\u064a\u064a\u0646 2-\u0634\u0642\u0629 \u0628\u0627\u0631\u0628\u064a\u0644 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 (200 \u062c\u0646\u064a\u0647): 12 \u0645\u0645\u062b\u0644\u064a\u0646, \u062a\u0639\u064a\u064a\u0646 3-\u0634\u0642\u0629 \u0628\u0627\u0631\u0628\u064a\u0644 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 (150 \u062c\u0646\u064a\u0647): 12 \u0645\u0645\u062b\u0644\u064a\u0646<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>\u0630\u0631\u0648\u0629 \u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634:<\/strong>\u00a0\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u062f\u0645\u0628\u0644 bicep\u060c \u0627\u0644\u0645\u0631\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<\/ul>\n<h4>\u0637\u0642\u0648\u0645<\/h4>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0647\u0648 \u062d\u062c\u0645 \u0643\u0628\u064a\u0631 \u062d\u062a\u0649 \u0646\u062a\u0648\u0642\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a. 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0633\u0648\u0641 \u062a\u062d\u0641\u0632 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0642\u0648\u0629.<\/p>\n<h4>\u0645\u0645\u062b\u0644\u064a\u0646<\/h4>\n<p>\u0645\u0645\u062b\u0644\u064a\u0646 \u062a\u0642\u0644\u064a\u0644 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0645\u0646\u0630 \u0633\u0648\u0641 \u064a\u062a\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629. \u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0623\u062f\u0627\u0621 \u0645\u0645\u062b\u0644\u064a\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0639\u0627\u0644\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<h4>\u0627\u0633\u062a\u0631\u0627\u062d<\/h4>\n<p>\u0628\u0642\u064a\u0629 60 \u0625\u0644\u0649 90 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0636\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u064a\u062a\u0639\u0627\u0641\u0649 \u062a\u0645\u0627\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0642\u0627\u062f\u0645\u0629.<\/p>\n<h3><strong>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong><\/h3>\n<p><strong>\u062a\u062f\u0631\u064a\u0628:<\/strong>**<\/p>\n<p>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0645\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u062f\u0648\u0627\u0631\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062a\u0642\u062f\u0645. \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u062a\u0628\u0637\u0626 \u062a\u0642\u062f\u0645\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0645\u0631 \u062a\u062f\u0631\u064a\u0628\u0643 \u0628\u0623\u0643\u0645\u0644\u0647 \u060c \u0644\u0630\u0644\u0643 \u0627\u0636\u0637\u0631\u0631\u062a \u0625\u0644\u0649 \u062a\u0636\u0645\u064a\u0646 \u0647\u0630\u0627 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 SITS (\u0633\u0648\u0628\u0631\u0627\u0633\u0628\u064a\u0646\u0627\u062a\u0648\u0633\u060c Infraspinatus\u060c \u062a\u064a\u0631\u064a\u0633 \u0627\u0644\u0635\u063a\u0631\u0649 \u0648 Subscapularis) \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<ol>\n<li>\u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0627\u0639\u062f<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 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\u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u062a\u0633\u0627\u0631\u0639. Supersets:\u00a0\u0623\u062f\u0627\u0621 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u0635\u0641 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12565,"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 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