{"id":13599,"date":"2024-04-17T00:00:49","date_gmt":"2024-04-17T00:00:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13599"},"modified":"2024-04-17T05:05:04","modified_gmt":"2024-04-17T05:05:04","slug":"how-long-should-you-rest-between-sets-for-maximum-growth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-long-should-you-rest-between-sets-for-maximum-growth\/","title":{"rendered":"\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u062a\u0627\u062d \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0646\u0645\u0648\u061f"},"content":{"rendered":"<\/p>\n

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\"Heavy<\/figure>\n

\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0631\u0641\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0631\u0627\u062d\u0629 3 \u062f\u0642\u0627\u0626\u0642 \u0645\u0642\u0627\u0631\u0646\u0629 \u0639\u0646\u062f\u0645\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u0648\u0627 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 (\u0643\u0631\u0627\u064a\u0645\u0631\u060c 1997). \u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0632\u064a\u0627\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 7\u066a \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0639\u062f 5 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u062f\u062a\u0647\u0627 3 \u062f\u0642\u0627\u0626\u0642.<\/p>\n

\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u064a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0646\u0633\u0628\u0629 2\u066a (\u0631\u0648\u0628\u0646\u0633\u0648\u0646 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1995). \u0648\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u062a\u0627\u0646 \u0623\u062e\u0631\u064a\u0627\u0646 \u0641\u062d\u0635\u062a\u0627 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629 \u062c\u062f\u0627 (30 \u0625\u0644\u0649 40 \u062b\u0627\u0646\u064a\u0629) \u0623\u0646\u0647\u0645\u0627 \u0644\u0645 \u062a\u0633\u0628\u0628\u0627 \u0623\u064a \u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0637\u0648\u0644 (\u0643\u0631\u0627\u064a\u0645\u0631 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1987\u061b \u0648 1 \u0643\u0631\u0627\u064a\u0645\u0631\u060c 1997).<\/p>\n

\u0633\u0648\u0641 \u062a\u0628\u0631\u062f \u0643\u062b\u064a\u0631\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u0642\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 5 \u062f\u0642\u0627\u0626\u0642. \u0644\u0627 \u0623\u062d\u062f \u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0641\u0631\u0635\u0647\u0645 \u0641\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n

\u062a\u062f\u0631\u064a\u0628 \u062a\u0636\u062e\u0645\u064a<\/h3>\n

\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0623\u0633\u0631\u0639\u060c \u0623\u0641\u0636\u0644 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0647\u064a 1-2 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n

\u0646\u0645\u0648\u0630\u062c\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645 \/ \u062a\u062f\u0631\u064a\u0628 \u062a\u0636\u062e\u0645 (\u0645\u0639\u062a\u062f\u0644\u0629 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0627\u0644\u0648\u0632\u0646, 6-12 \u0645\u0645\u062b\u0644\u064a\u0646) \u064a\u0633\u062a\u0645\u062f \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 ATP-PC \u0648\u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u0644\u064a\u0643 (\u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u0644\u064a\u0643 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0637\u0627\u0642\u062a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0623\u0643\u0644\u0647\u0627). \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0635\u063a\u064a\u0631\u0627 \u062c\u062f\u0627 \u0643\u0630\u0644\u0643.<\/p>\n

\u0641\u0643\u0631 \u0641\u064a \u0646\u0638\u0627\u0645 ATP-PC \u0643\u062d\u0635\u0627\u0646 \u0633\u0628\u0627\u0642 \u0648\u0646\u0638\u0627\u0645 \u062c\u0644\u064a\u0643\u0648\u0644\u064a\u062a\u064a\u0643 \u0643 \u0643\u0644\u0627\u064a\u062f\u0633\u062f\u0627\u0644 \u062b\u0627\u0628\u062a \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u064a\u0647. \u0644\u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u0644\u064a\u0643 \u0642\u062f \u062d\u0627\u0646 \u0644\u0644\u062d\u0632\u0628\u060c \u062c\u0633\u0645\u0643 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0637\u0627\u0644\u0645\u0627 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p>\n

\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0642\u0635\u0631 \u0644\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0623\u0643\u0628\u0631. \u0643\u064a\u0641\u061f \u062d\u0633\u0646\u0627\u060c \u0623\u062d\u062f \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0645\u0642\u062f\u0627\u0631 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u0648 \u0643\u0645\u064a\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0646\u062a\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 (McCall et al, 1999). \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0628\u064a\u0646 1 \u0648 2 \u062f\u0642\u064a\u0642\u0629 \u062a\u0633\u0628\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u062c \u0639\u0646 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0637\u0648\u0644 (\u0643\u0631\u0627\u064a\u0645\u0631 \u0648\u0622\u062e\u0631\u0648\u0646, 1991; \u0643\u0631\u0627\u064a\u0645\u0631 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1990).<\/p>\n

\u0643\u0645\u0627 \u0623\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u062a\u0633\u0628\u0628 \u0645\u0643\u0627\u0641\u0622\u062a \u0623\u062e\u0631\u0649 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062b\u0644 \u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 (\u0643\u0631\u0627\u064a\u0645\u0631\u060c 1997\u061b \u0643\u0631\u0627\u064a\u0645\u0631 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1987). \u0644\u0627 \u062a\u0636\u062d\u0643 \u0639\u0644\u0649 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0642\u0644\u064a\u0644\u0627. \u0623\u0639\u0644\u0645 \u0623\u0646\u0647 \u064a\u0628\u062f\u0648 \u0643\u062a\u062d\u062f\u062b “\u0645\u0636\u062e\u0629” \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0633\u0629 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0648\u0644\u0643\u0646 \u062a\u0628\u064a\u0646 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0646\u0627\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 (Biolo et al, 1995).<\/p>\n

\u0643\u0645\u0627 \u062a\u0648\u0631\u0637 \u062a\u0639\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a\u060c \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0648\u062a\u0636\u062e\u0645 \u0643\u0628\u064a\u0631 (\u0631\u0648\u0646\u064a \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1994).<\/p>\n

\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/h3>\n

\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a \u0645\u0645\u0643\u0646\u060c \u0623\u0641\u0636\u0644 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0647\u064a 45 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n

\"Training<\/figure>\n

\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 (\u062e\u0641\u064a\u0641\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0627\u0644\u0648\u0632\u0646\u060c 15-20 \u0645\u0645\u062b\u0644\u064a\u0646) \u064a\u0633\u062a\u0645\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0637\u0627\u0642\u062a\u0647 \u0645\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u062c\u0648\u062f \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<\/p>\n

\u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u060c \u064a\u0647\u062f\u0641 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0625\u0644\u0649 \u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0643\u062b\u0631 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0625\u0631\u0647\u0627\u0642. \u062f\u0648\u0646 \u0627\u0644\u062e\u0648\u0636 \u0641\u064a \u062a\u0641\u0627\u0635\u064a\u0644 \u0645\u0639\u0642\u062f\u0629\u060c \u0648\u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u062a\u0639\u0628 \u0641\u064a \u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0647\u0648 \u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0628\u0646\u064a\u0643. \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a 15-20RM \u064a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u0625\u0632\u0627\u0644\u0629 \u062d\u0645\u0636 \u0627\u0644\u0644\u0628\u0646\u064a\u0643 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 (\u062f\u0648\u0646\u0648\u0641\u0627\u0646 \u0648\u0628\u0631\u0648\u064a\u0643\u0633\u060c 1983).<\/p>\n

\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u062a\u062d\u0645\u0644 \u064a\u0648\u0635\u064a \u0639\u0627\u062f\u0629 1:1 \u0623\u0648 1:2 \u0641\u0627\u0635\u0644 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 (Sleamaker \u0648\u0628\u0631\u0627\u0648\u0646\u064a\u0646\u062c\u060c \u0648\u064a\u0646\u0628\u0648\u0631\u0646\u060c 1998\u060c \u0647\u0648\u0631\u0633\u0648\u064a\u0644\u060c 1992). \u0645\u062c\u0645\u0648\u0639\u0629 \u0635\u0627\u0631\u0645\u0629 \u0645\u0646 15 \u0625\u0644\u0649 20 \u0645\u0645\u062b\u0644\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0623\u062e\u0630\u0643 \u0628\u064a\u0646 45 \u062b\u0627\u0646\u064a\u0629 \u0648 1 \u062f\u0642\u064a\u0642\u0629 \u0644\u0625\u0643\u0645\u0627\u0644 … \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0628\u0647\u0627 \u0625\u0644\u0649 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 45 \u062b\u0627\u0646\u064a\u0629 \u0648 2 \u062f\u0642\u064a\u0642\u0629.<\/p>\n

\u0648\u0647\u0646\u0627 \u062d\u0642\u064a\u0642\u0629 \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0627\u0644\u0646\u0647\u0627\u0626\u064a: \u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645 (\u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062f\u0631\u0628\u0648\u0646 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0645\u062b\u0644\u064a\u0646 \u0639\u0627\u0644\u064a\u0629) \u0647\u064a \u0623\u0643\u062b\u0631 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u062a\u0639\u0628 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 (\u0628\u0642\u064a\u0629 \u0637\u0648\u064a\u0644\u0629, \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629)(\u0643\u0631\u0627\u064a\u0645\u0631, 1987). \u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645 \u0647\u064a \u0623\u0641\u0636\u0644 \u0641\u064a \u0625\u0632\u0627\u0644\u0629 \u062d\u0645\u0636 \u0627\u0644\u0644\u0628\u0646\u064a\u0643.<\/p>\n

\u0633\u0624\u0627\u0644 \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629<\/h3>\n

\u0644\u0642\u062f \u0641\u0639\u0644\u062a \u0639\u062f\u062f\u0627 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646 \u0644\u0643\u0631\u0646\u0643 \u062a\u0635\u0644 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0634\u0631\u0627\u0626\u0637\u060c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644… \u0643\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646 (\u0623\u0648 \u0644\u0627 \u062a\u0631\u062a\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642!).<\/p>\n

\u0648\u0644\u0643\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629 “\u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629” \u062a\u062c\u0631\u064a\u0628 \u0644\u0642\u062f \u0641\u0639\u0644\u062a \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649 \u0643\u0627\u0646 \u0628\u0627\u0647\u0644\u0648 \u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628… \u0643\u062f\u062a \u0623\u0646 \u0623\u0632\u062f\u062f \u0648\u062f\u0639\u0648\u0646\u0627 \u0644\u0627 \u0646\u0646\u0633\u0649….barfing \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0634\u064a\u0621 \u0633\u064a\u0621 \u0648\u0644\u064a\u0633 \u0634\u064a\u0626\u0627 \u062a\u0631\u064a\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649 \u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628.<\/p>\n

BCT \u0644\u064a\u0633\u062a \u0644\u0636\u0639\u0627\u0641 \u0627\u0644\u0642\u0644\u0648\u0628. \u064a\u062a\u0637\u0644\u0628 \u062d\u0645\u0648\u0644\u0629 \u062f\u0644\u0648 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0633\u0627\u0639\u0627\u062a \u0639\u062f\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0628\u0639\u062f \u0630\u0644\u0643. \u0641\u0639\u0644\u062a BCT \u0644\u0645\u062f\u0629 \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0648\u062d\u0642\u0642 \u0645\u0643\u0627\u0633\u0628 \u0645\u062b\u0644 \u0645\u0628\u062a\u062f\u0626… \u0644\u0643\u0646\u0647 \u0639\u0645\u0644 \u0634\u0627\u0642 \u0648 \u0634\u0627\u0642<\/p>\n

BCT \u0647\u0648 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u062f\u0627\u0626\u0631\u0629 \u0639\u0645\u0644\u0627\u0642\u0629 \u0645\u0646 supersets. \u062c\u0639\u0644 \u062a\u0644\u0643 supersets \u0641\u0627\u0626\u0642\u0629. \u0644\u062f\u064a\u0643 \u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 bodypart \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0641\u064a \u0635\u0641 \u0648\u0627\u062d\u062f \u062f\u0648\u0646 \u0631\u0627\u062d\u0629. \u062a\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0635\u0639\u0648\u0628\u0629 \u0648\u062a\u0646\u062a\u0647\u064a \u0628\u062d\u0631\u0643\u0629 “\u0623\u0633\u0647\u0644”. \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0645\u062b\u0627\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0641\u0627\u0626\u0642\u0629:<\/p>\n

    \n
  • \u064a\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u00d7 10 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u0623\u0631\u062c\u0644 deadlift \u00d7 10 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u00d7 10<\/li>\n<\/ul>\n

    \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0628\u0647\u0627 10RM \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0644\u0649 \u0643\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0627\u0644\u062f\u0627\u0626\u0631\u0629. \u0647\u0630\u0627 \u0633\u064a\u0621 \u0644\u0623\u0646\u0647 \u0628\u062d\u0644\u0648\u0644 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0643\u0646\u062a \u0642\u062f \u0641\u0639\u0644\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648 deadlifts \u062f\u0648\u0646 \u0627\u0646\u0642\u0637\u0627\u0639\u060c \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 10RM \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0633\u0627\u0642 \u064a\u0634\u0639\u0631 \u0648\u0643\u0623\u0646\u0647 5 \u0645\u0646\u062f\u0648\u0628 \u0643\u062d\u062f \u0623\u0642\u0635\u0649. \u0648\u0645\u0646 \u0627\u0644\u0645\u062a\u0648\u0642\u0639 \u0623\u0646 \u062a\u062e\u0631\u062c 10<\/p>\n

    Bodyparts \u0639\u0645\u0644\u062a \u0647\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646. \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0645\u0644\u0627\u0642\u0629. \u062f\u0642\u064a\u0642\u062a\u0627\u0646!!. \u0623\u0646\u062a \u062a\u0642\u0648\u0645 \u0628 3 \u062f\u0648\u0627\u0626\u0631<\/p>\n

    \u0623\u0648\u0644 \u0645\u0631\u0629 \u0641\u0639\u0644\u062a BCT \u0643\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u062f \u0630\u0644\u0643. \u0623\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0636\u0648\u0627\u0621 \u0627\u0644\u0633\u0627\u0637\u0639\u0629 \u0625\u0646\u0647 \u0623\u0642\u0631\u0628 \u0645\u0627 \u062c\u0626\u062a \u0625\u0644\u064a\u0647 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    \u0648\u0642\u062f \u0635\u0648\u062a \u0645\u062c\u062a\u0645\u0639\u0646\u0627 \u0639\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0623\u0645\u062b\u0644 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0647\u0646\u0627 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u0641\u0642\u0627 \u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629! […]<\/p>\n","protected":false},"author":2,"featured_media":13600,"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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