{"id":17203,"date":"2024-03-02T15:51:56","date_gmt":"2024-03-02T15:51:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17203"},"modified":"2024-03-02T15:52:02","modified_gmt":"2024-03-02T15:52:02","slug":"guide-to-sets-reps-and-rest-time-in-strength-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/guide-to-sets-reps-and-rest-time-in-strength-training\/","title":{"rendered":"\u062f\u0644\u064a\u0644 \u0644\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646 \u0648\u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629"},"content":{"rendered":"

How to Use Sets, Reps, and Rest to Meet Your Exercise Goals<\/em><\/strong>.<\/p>

\"\"\/<\/figure>

\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u064a \u0623\u0633\u0627\u0633 \u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u062a\u0639\u0646\u064a\u0647 \u0648\u0643\u064a\u0641\u064a\u0629 \u0645\u0632\u062c\u0647\u0627 \u0648\u0645\u0637\u0627\u0628\u0642\u062a\u0647\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u062a\u0623\u062b\u064a\u0631 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643.<\/p>

\u0633\u064a\u062e\u062a\u0644\u0641 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0648\u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0648 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>

\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0633\u0631\u0639\u0629<\/h2>

\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0647\u064a \u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0635\u0637\u0644\u062d\u0627\u062a \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u0637\u0628\u064a\u0642\u0647\u0627 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>

\u0645\u0645\u062b\u0644\u064a\u0646<\/h3>

\u0627\u0644\u062a\u0643\u0631\u0627\u0631 (\u0627\u0644\u062a\u0643\u0631\u0627\u0631) \u0647\u0648 \u0625\u0643\u0645\u0627\u0644 \u0648\u0627\u062d\u062f \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0645\u062b\u0644 \u0631\u0641\u0639 \u0645\u064a\u062a \u0648\u0627\u062d\u062f \u060c \u0623\u0648 \u0645\u0643\u0628\u0633 \u0645\u0642\u0639\u062f \u0648\u0627\u062d\u062f \u060c \u0623\u0648 \u062d\u0644\u064a\u0642\u0629 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629. \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0644\u062a\u0643\u0631\u0627\u0631 (1RM) \u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643 \u0634\u062e\u0635\u064a\u0627 \u060c \u0623\u0648 \u0623\u0642\u0635\u0649 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u062d\u062f \u0644\u0644\u062a\u0645\u0631\u064a\u0646. \u0644\u0630\u0644\u0643 \u060c \u0641\u0625\u0646 12RM \u0647\u0648 \u0623\u0642\u0635\u0649 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647 \u0648\u0623\u062f\u0627\u0621 12 \u062a\u0643\u0631\u0627\u0631\u0627 \u0628\u0646\u062c\u0627\u062d \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>

\u0637\u0642\u0648\u0645<\/h3>

A setis \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0627\u0644\u062a\u062a\u0627\u0628\u0639. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0645\u0643\u0627\u0628\u0633 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621.<\/p>

\u0627\u0633\u062a\u0631\u0627\u062d<\/h3>

\u0641\u062a\u0631\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0642\u0636\u064a\u0647 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0644\u0639\u0636\u0644\u0629 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0642\u062f \u062a\u062a\u0631\u0627\u0648\u062d \u0641\u062a\u0631\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646. \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u064a\u0647\u0627 \u0623\u064a\u0636\u0627 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646.<\/p>

\u062a\u0639\u062a\u0645\u062f \u0641\u062a\u0631\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643.\u00a0\u0642\u062f \u064a\u062a\u0637\u0644\u0628 \u062a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627 \u060c \u0631\u0627\u062d\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0637\u0627\u0642\u0629 \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644.<\/p>

  • Muscle hypertrophy<\/strong>: 30 to 60 seconds<\/li>
  • Muscle endurance<\/strong>: 30 to 60 seconds<\/li>
  • Power<\/strong>: 1 to 2 minutes<\/li>
  • Strength<\/strong>: 2 to 5 minutes<\/li><\/ul>

    \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u0639 \u0648\u0642\u062a\u0627 \u0644\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0631\u062a\u0627\u062d \u0644\u0641\u062a\u0631\u0629 \u0643\u0627\u0641\u064a\u0629 \u0648\u0628\u062f\u0623\u062a \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u062c\u062f\u0627\u060c \u0641\u0642\u062f \u062a\u062a\u0639\u0628 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u062a\u062e\u0627\u0637\u0631 \u0628\u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0631\u064a\u062d \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u062c\u062f\u0627 \u0628\u064a\u0646 \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646\u060c \u0641\u0642\u062f \u062a\u0628\u062f\u0623 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0628\u0631\u064a\u062f \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>

    \u0646\u0645\u0648\u0630\u062c \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>
    \"\"\/<\/figure>

    \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<\/strong>: 50 \u0631\u0637\u0644\u0627\u060c 3 \u00d7 10 \u0631\u064a\u0646\u063a\u064a\u062a \u0645\u0627\u0644\u064a\u0632\u064a\u060c 60 \u062b\u0627\u0646\u064a\u0629<\/p>

    \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 10 \u0645\u0643\u0627\u0628\u0633 \u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 50 \u0631\u0637\u0644\u0627 \u060c \u0645\u0639 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>

    \u0633\u0631\u0639\u0629 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>

    \u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634 \u0647\u064a \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0628\u0647\u0627 \u062a\u0646\u0641\u064a\u0630 \u0645\u0645\u062b\u0644 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0647\u0630\u0627 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0646\u062a\u0627\u0626\u062c\u0647. \u0643\u0644 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u0645\u0631\u0643\u0632 (\u062a\u0642\u0635\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u061b \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0632\u0621 \u0627\u0644\u0631\u0641\u0639 \u0645\u0646 \u0627\u0644\u0645\u0645\u062b\u0644) \u0648\u063a\u0631\u064a\u0628\u0629 \u0627\u0644\u0623\u0637\u0648\u0627\u0631 (\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a) \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>

    • Strength<\/strong>: 1 to 2 seconds\u00a0concentric\u00a0and\u00a0eccentric<\/li>
    • Hypertrophy<\/strong>: 2 to 5 seconds concentric and eccentric<\/li>
    • Endurance<\/strong>:\u00a01 to 2 seconds concentric and eccentric<\/li>
    • Power<\/strong>:\u00a0Less than 1 second concentric, 1 to 2 seconds eccentric<\/li><\/ul>

      \u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/h2>

      \u0627\u0644\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0646\u0638\u0631\u064a \u0644\u0644\u062a\u0643\u0631\u0627\u0631 \u0645\u0642\u0627\u0628\u0644 \u0646\u0633\u0628\u0629 \u0645\u0626\u0648\u064a\u0629 \u0645\u0646 1RM (\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0644\u0631\u0641\u0639) \u0647\u0648 \u0643\u0645\u0627 \u064a\u0644\u064a.1<\/sup>\u00a0\u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u062b\u0627\u0644 \u0645\u0643\u0628\u0633 \u0645\u0642\u0639\u062f \u062d\u064a\u062b \u064a\u0643\u0648\u0646 1RM \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 160 \u0631\u0637\u0644\u0627.<\/p>

      • 100% of 1RM: 160 pounds, 1 repetition<\/li>
      • 85% of 1RM: 136 pounds, 6 repetitions<\/li>
      • 67% of 1RM: 107 pounds, 12 repetitions<\/li>
      • 65% of 1RM: 104 pounds, 15 repetitions<\/li>
      • 60% of 1RM: 96 pounds, warm-up reps<\/li><\/ul>

        \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0631\u0641\u0639 \u0648\u0627\u062d\u062f \u0641\u064a \u0623\u0641\u0636\u0644 \u062d\u0627\u0644\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u060c \u0648\u0633\u062a\u0629 \u0645\u0635\u0627\u0639\u062f \u0628\u0646\u0633\u0628\u0629 85\u066a \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643 \u0634\u062e\u0635\u064a\u0627 \u060c \u0648 15 \u0645\u0635\u0639\u062f\u0627 \u0628\u0646\u0633\u0628\u0629 65\u066a \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643 1RM \u0627\u0644\u0634\u062e\u0635\u064a. \u0647\u0630\u0627 \u062f\u0644\u064a\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u064a\u0647 \u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>

        \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0644\u0625\u0646\u0634\u0627\u0621 \u0628\u0631\u0646\u0627\u0645\u062c<\/h2>

        \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0647\u0648 \u062c\u062f\u0648\u0644 \u0632\u0645\u0646\u064a \u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0648\u0643\u062b\u0627\u0641\u062a\u0647\u0627 \u0648\u062d\u062c\u0645\u0647\u0627 \u060c \u0633\u0648\u0627\u0621 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0623\u064a \u062a\u062f\u0631\u064a\u0628 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0622\u062e\u0631. \u064a\u0645\u0643\u0646\u0643 \u0627\u0628\u062a\u0643\u0627\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0645\u062f\u0631\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0645\u0624\u0647\u0644 \u0641\u064a \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0644\u0628\u0631\u0646\u0627\u0645\u062c.<\/p>

        \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646:<\/p>

        • Exercise selection<\/li>
        • Weight or resistance<\/li>
        • Number of repetitions<\/li>
        • Number of sets<\/li>
        • Velocity of movement<\/li>
        • Rest time between sets<\/li>
        • Rest time between sessions (training days\/week)<\/li>
        • Time between\u00a0periodization cycles<\/li><\/ul>

          \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629<\/h3>

          \u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0643\u0644\u0627 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0627 \u0628\u064a\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0648 15 \u062a\u0643\u0631\u0627\u0631\u0627 \u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0643\u0644\u064a\u0647\u0645\u0627.<\/p>

          \u0627\u062e\u062a\u0631 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 12 \u062a\u0645\u0631\u064a\u0646\u0627 \u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0636\u0631\u0628 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0648\u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0642\u0644\u0628\u0643. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u060c \u0644\u0627 \u062a\u0631\u0641\u0639 \u062b\u0642\u064a\u0644\u0627 \u062c\u062f\u0627 \u0623\u0648 \u062e\u0641\u064a\u0641\u0627 \u062c\u062f\u0627 (\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0645\u0646\u062f\u0648\u0628 \u0627\u0644\u0623\u062e\u064a\u0631 \u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0635\u0639\u0628\u0627 \u0644\u0644\u063a\u0627\u064a\u0629) \u0644\u0636\u0645\u0627\u0646 \u0623\u0633\u0627\u0633 \u062c\u064a\u062f \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0647\u062f\u0641 .<\/p>

          \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0642\u0648\u0629<\/h3>

          \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0623\u0642\u0644 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u060c \u0648\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629. \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u0642\u0648\u0629 \u060c \u0627\u0631\u0641\u0639 \u0623\u062b\u0642\u0644 \u0644\u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646 \u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u062d\u0627\u0648\u0644 \u0641\u064a\u0647 \u0628\u0646\u0627\u0621 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a. \u064a\u0633\u062a\u062c\u064a\u0628 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a \u0644\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0631\u0641\u0639 \u062a\u0644\u0643 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629.<\/p>

          \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0642\u062f \u064a\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0647\u062f\u0641 \u0642\u0648\u0629 \u0646\u0638\u0627\u0645\u0627 5 \u00d7 5. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u062e\u0645\u0633 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u062e\u0645\u0633\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a. \u0633\u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u062d\u0645\u0627\u0644 \u0623\u0639\u0644\u0649 \u0646\u0633\u0628\u064a\u0627 (\u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644)\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0623\u0637\u0648\u0644 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a (\u062d\u0648\u0627\u0644\u064a \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642).<\/p>

          \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>

          \u062a\u0636\u062e\u0645 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062f\u0631\u064a\u0628 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u064a\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0648\u0632\u0646\u0627 \u060c \u0648\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0648\u0642\u062a \u0631\u0627\u062d\u0629 \u0623\u0642\u0644. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u062c\u0647\u0627\u062f\u0627 \u0627\u0633\u062a\u0642\u0644\u0627\u0628\u064a\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u062c\u0645. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u0628\u0646\u064a \u0641\u064a\u0647\u0627 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0648\u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062a\u0644\u0641 \u062f\u0627\u062e\u0644\u064a \u060c \u062b\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0646\u0645\u0648 \u0623\u0643\u0628\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/p>

          This sort of training requires a higher number of repetitions in each set in order to stimulate that breaking point. It is sometimes called “training to failure.”<\/p>

          \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a \u0644\u0644\u0645\u0645\u062b\u0644\u064a\u0646 \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u0648 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 12 \u0645\u0646\u062f\u0648\u0628\u0627 \u060c \u0641\u064a \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062a\u064a \u062a\u0635\u0644 \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0641\u0634\u0644 (\u0623\u0648 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646\u0647\u0627) \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0645\u0627\u0636\u064a\u0629.<\/p>

          \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0637\u0627\u0642\u0629<\/h3>

          Power training\u00a0involves somewhat lighter weights and longer rests while concentrating on the speed of execution. “Power” is the ability to move an object at a high speed. Power training requires practicing\u00a0the\u00a0acceleration<\/em>\u00a0\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0635\u0639\u062f \u060c \u062b\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>

          \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u060c \u062a\u0631\u0641\u0639 \u0623\u0648\u0632\u0627\u0646\u0627 \u062b\u0642\u064a\u0644\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u060c \u0648\u062a\u0628\u0631\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u0645\u0631\u0643\u0632 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u062b\u0645 \u062a\u0633\u062a\u0631\u064a\u062d \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0642\u0628\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0623\u0648 \u0627\u0644\u062a\u0639\u064a\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0644 \u062f\u0641\u0639\u0629 \u0623\u0648 \u0633\u062d\u0628 \u0623\u0648 \u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0627\u0646\u062f\u0641\u0627\u0639 \u064a\u062a\u0645 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629.<\/p>

          \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a<\/h3>

          \u064a\u062a\u0637\u0644\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u060c \u0631\u0628\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 20 \u0623\u0648 30 \u060c \u0645\u0639 \u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641. \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0633\u0628\u0628 \u062a\u0639\u064a\u064a\u0646 \u0647\u0630\u0627 \u0643\u0647\u062f\u0641\u0643. \u0645\u0627 \u0647\u064a \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u061f \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0639\u062f\u0627\u0621\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0633\u0627\u0642\u064a\u0643. \u0642\u062f \u064a\u0631\u0643\u0632 \u0627\u0644\u0633\u0628\u0627\u062d\u0648\u0646 \u0639\u0644\u0649 \u0623\u0630\u0631\u0639\u0647\u0645. <\/p>

          \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0635\u0627\u0639\u062f \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a\u0629<\/h3>

          \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0648\u0629. \u064a\u062a\u062f\u0631\u0628 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0648\u0646 \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0635\u0639\u062f\u064a\u0646 \u0641\u0642\u0637: \u0627\u0644\u062a\u0646\u0638\u064a\u0641 \u0648\u0627\u0644\u0631\u0639\u0634\u0629 \u0648\u0627\u0644\u0627\u062e\u062a\u0637\u0627\u0641. \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0633\u062a \u0645\u0631\u0627\u062a \u062a\u0643\u0631\u0627\u0631 \u0623\u0648 \u0623\u0642\u0644 \u0644\u0639\u062f\u062f \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u060c \u062d\u0648\u0627\u0644\u064a 10 \u0625\u0644\u0649 12. \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0646\u0627 \u0647\u0648 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u060c \u0648\u0643\u0630\u0644\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.\u00a0<\/p> ","protected":false},"excerpt":{"rendered":"

          How to Use Sets, Reps, and Rest to Meet Your Exercise Goals. \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u064a \u0623\u0633\u0627\u0633 \u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 […]<\/p>\n","protected":false},"author":2,"featured_media":17204,"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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