{"id":7895,"date":"2023-10-29T17:19:20","date_gmt":"2023-10-29T17:19:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7895"},"modified":"2023-10-29T17:19:24","modified_gmt":"2023-10-29T17:19:24","slug":"the-benefits-of-pullups","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-benefits-of-pullups\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0640(\u0628\u0648\u0644\u0648\u0628)"},"content":{"rendered":"<\/p>\n<p>\u0648 pullup \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0644\u062a\u0646\u0641\u064a\u0630 pullup\u060c \u062a\u0628\u062f\u0623 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u0646\u0642\u0627 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 pullup \u0645\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646\u0643 \u0648\u062c\u0633\u0645\u0643 \u0627\u0644\u0645\u0648\u0633\u0639\u0629 \u062a\u0645\u0627\u0645\u0627. \u062b\u0645 \u062a\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u0630\u0642\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631. \u0627\u0644\u0640(\u0628\u0648\u0644\u0648\u0628) \u0645\u062e\u062a\u0644\u0641\u0648\u0646 \u0639\u0646 \u0627\u0644\u0630\u0642\u0646 \u0645\u0639 chinup\u060c \u0648\u062c\u0647\u0643 \u0627\u0644\u0646\u062e\u064a\u0644 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0646\u062d\u0648\u0643.<\/p>\n<p>\u0648\u064a\u0639\u062a\u0628\u0631 pullup \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u062a\u0642\u062f\u0645\u0629. \u0627\u0644\u0623\u0645\u0631 \u0623\u0635\u0639\u0628 \u0645\u0646 \u0627\u0644\u0640(\u0634\u064a\u0646\u0648\u0628) \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 pullup \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0645\u0633\u0627\u0639\u062f \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u0648\u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a.<\/p>\n<h2>1. \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/h2>\n<p>pullup \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631. Pullups \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0638\u0647\u0631:<\/p>\n<ul>\n<li><strong>Latissimus dorsi:<\/strong>\u00a0\u0623\u0643\u0628\u0631 \u0639\u0636\u0644\u0629 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a \u0627\u0644\u0630\u064a \u064a\u0645\u062a\u062f \u0645\u0646 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0638\u0647\u0631 \u0625\u0644\u0649 \u062a\u062d\u062a \u0627\u0644\u0625\u0628\u0637 \u0648\u0627\u0644\u0643\u062a\u0641 \u0634\u0641\u0631\u0629<\/li>\n<li><strong>\u062a\u0631\u0627\u0628\u064a\u0632\u064a\u0648\u0633:<\/strong>\u00a0\u062a\u0642\u0639 \u0645\u0646 \u0631\u0642\u0628\u062a\u0643 \u0625\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/li>\n<li><strong>\u0627\u0644\u0645\u0646\u062a\u0635\u0628 \u0627\u0644\u0635\u062f\u0631\u064a \u0633\u0628\u064a\u0646\u0627\u064a:<\/strong>\u00a0\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n<li><strong>Infraspinatus:<\/strong>\u00a0\u064a\u0633\u0627\u0639\u062f \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0643\u062a\u0641 \u0648\u064a\u0642\u0639 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641 \u0634\u0641\u0631\u0629<\/li>\n<\/ul>\n<h2>2. \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0643\u062a\u0641<\/h2>\n<p>Pullups \u0623\u064a\u0636\u0627 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u062f\u0627\u0621 pullups \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u060c \u0639\u0644\u064a\u0643 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u062a\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0646\u0641\u064a\u0630 pullups \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0646\u0641\u064a\u0630 pullup \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0633\u0627\u0639\u062f \u0623\u0648 \u0645\u062c\u0631\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0648\u0642\u0641 (\u062a\u062a\u062f\u0644\u0649 \u0645\u0646 \u0634\u0631\u064a\u0637) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0642\u0648\u062a\u0643 \u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u062d\u062a\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n<h2>3. \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0642\u0628\u0636\u0629<\/h2>\n<p>Pullups \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0642\u0628\u0636\u0629. \u0642\u0648\u0629 \u0642\u0628\u0636\u0629 \u0645\u0647\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u063a\u0648\u0644\u0641 \u0648\u0627\u0644\u062a\u0646\u0633 \u0648\u062a\u0633\u0644\u0642 \u0627\u0644\u0635\u062e\u0648\u0631 \u0648\u0627\u0644\u0628\u0648\u0644\u064a\u0646\u062c.<\/p>\n<p>\u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u060c \u0648\u0642\u0628\u0636\u0629 \u0642\u0648\u064a\u0629 \u0647\u0648 \u0623\u064a\u0636\u0627 \u0645\u0647\u0645 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0645\u062b\u0644 \u0641\u062a\u062d \u0627\u0644\u062c\u0631\u0627\u0631 \u060c \u0648\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0648\u062f \u060c \u0648\u062a\u062d\u0645\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u060c \u0648\u062c\u0631\u0641 \u0627\u0644\u062b\u0644\u0648\u062c.<\/p>\n<h2>4. \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0645\u0648\u0645\u0627 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u0623\u062f\u0627\u0621 \u0633\u062d\u0628\u060c \u0641\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0643\u062a\u0644\u0629 \u062c\u0633\u0645\u0643 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 \u0628\u0627\u0644\u062d\u0631\u0643\u0629. \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0642\u0648\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062d\u062a\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643.<\/p>\n<p>\u062a\u0634\u064a\u0631\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22777332\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>\u00a0\u0625\u0644\u0649 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0647\u0645 \u0644\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<p>\u0642\u0648\u0629 \u0627\u0644\u0642\u0637\u0627\u0631 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 pullups \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h2>5- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h2>\n<p>\u0642\u062f \u0642\u0648\u0629 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 pullups \u0623\u064a\u0636\u0627 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0648\u062c\u062f\u062a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22777332\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u00a0<\/a>\u0623\u0646 \u0623\u062f\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0633\u062a\u0631\u064a\u062d \u0648\u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0641\u064a\u0628\u0631\u0648\u0645\u064a\u0627\u0644\u063a\u064a\u0627.<\/p>\n<p>\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u062d\u064a\u062b \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0622\u0645\u0646\u064b\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643. \u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n<h2>6- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/h2>\n<p>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0641\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0648\u0642\u062f \u0648\u062c\u062f\u00a0<a href=\"https:\/\/www.researchgate.net\/profile\/Matthew_Herring\/publication\/244918384_Mental_Health_Benefits_of_Strength_Training_in_Adults\/links\/541ab6bf0cf25ebee988bbed.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u062a\u0639\u0631\u0627\u0636 \u0639\u0627\u0645 2010 \u0644\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>\u00a0\u0648\u062c\u0648\u062f \u0639\u0644\u0627\u0642\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li>\u0627\u0644\u062d\u062f \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0642<\/li>\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629<\/li>\n<li>\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0639\u0628<\/li>\n<li>\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628<\/li>\n<li>\u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a<\/li>\n<\/ul>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u062a\u0628\u062f\u0648 \u0625\u064a\u062c\u0627\u0628\u064a\u0629\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b \u0644\u062a\u0623\u0643\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h2>7. \u062a\u062d\u062f\u064a \u0639\u0636\u0644\u0627\u062a\u0643<\/h2>\n<p>Pullups \u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0635\u0639\u0628\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u062d\u062f\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0635\u0639\u0628\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0623\u064a\u0636\u064b\u0627. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0642\u062f \u0641\u0639\u0644\u062a pullups \u0645\u0646 \u0642\u0628\u0644\u060c \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0642\u062f \u064a\u062d\u0633\u0646 \u0645\u062f\u0649 \u0642\u0648\u0629 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0648\u062a\u0628\u062f\u0648.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0639\u0644 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0627\u0631\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0628\u062f\u0623 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0647\u0636\u0628\u0629 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a. \u0648\u0644\u0643\u0646 \u0628\u0625\u0636\u0627\u0641\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u0629 \u0648\u0635\u0639\u0628\u0629 \u0645\u062b\u0644 pullups\u060c \u0642\u062f \u062a\u0631\u0649 \u062a\u062d\u0633\u0646\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0642\u0648\u062a\u0643.<\/p>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a pullup<\/h2>\n<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0631\u064a\u0627\u0636\u064a \u0645\u062a\u0642\u062f\u0645\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u062d\u0628 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0641\u064a\u062f\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0639\u0644\u0649 pullups\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 pullups \u0628\u0645\u0633\u0627\u0639\u062f\u0629 (\u0645\u0628\u062a\u062f\u0626\u064a\u0646)\u060c \u0645\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0627\u0632\u0645\u0629 (\u0627\u0644\u0625\u0635\u062f\u0627\u0631 \u0627\u0644\u0645\u062a\u0648\u0633\u0637)\u060c \u0623\u0648 \u062d\u062a\u0649 \u0645\u0639 \u062d\u0632\u0627\u0645 \u0627\u0644\u0648\u0632\u0646 \u062d\u0648\u0644 \u0633\u0627\u0642\u064a\u0643 (\u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629).<\/p>\n<p>\u0648\u062a\u0631\u062f \u0623\u062f\u0646\u0627\u0647 \u0628\u0639\u0636 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a pullup.<\/p>\n<h3>\u062e\u064a\u0627\u0631\u0627\u062a \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n<p>\u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u0633\u0633 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u0642\u064a\u0627\u0645 pullup \u0643\u0627\u0645\u0644\u0629. \u064a\u0645\u0643\u0646\u0643:<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0634\u0646\u0642 \u0645\u0646 \u0634\u0631\u064a\u0637 pullup \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629. \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0625\u0643\u0645\u0627\u0644 pullup.<\/li>\n<li>\u0627\u0628\u062d\u062b \u0639\u0646 \u0622\u0644\u0629 \u0633\u062d\u0628 \u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0644\u0645\u0645\u0627\u0631\u0633\u0629.<\/li>\n<\/ul>\n<h3>\u062e\u064a\u0627\u0631\u0627\u062a \u0645\u062a\u0642\u062f\u0645\u0629<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u064a\u0627\u0636\u064a \u0645\u062a\u0642\u062f\u0645 \u0623\u0648 \u0642\u062f \u062a\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 pullups \u0628\u0646\u062c\u0627\u062d \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u062a\u062d\u062f\u064a \u0639\u0636\u0644\u0627\u062a\u0643. \u064a\u0645\u0643\u0646\u0643:<\/p>\n<ul>\n<li>\u062d\u0627\u0648\u0644 \u0625\u0636\u0627\u0641\u0629 \u0648\u0632\u0646 \u0645\u0639 \u062d\u0632\u0627\u0645 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0633\u062a\u0631\u0629.<\/li>\n<li>\u0627\u0644\u0642\u064a\u0627\u0645 pullups \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629.<\/li>\n<\/ul>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0633\u0648\u0641 \u062a\u0628\u0642\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0637\u0639\u0646. \u0623\u0646\u0647\u0627 \u062a\u0628\u0642\u064a \u0644\u0643\u0645 \u0645\u0646 \u0627\u0644\u0647\u0636\u0628\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<h2><a>\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0629<\/a><\/h2>\n<p>Pullups \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0635\u0639\u0628\u0629. \u0644\u0643\u0646\u0647\u0645 \u064a\u0633\u062a\u062d\u0642\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 pullups\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0634\u0646\u0642\u0627 \u0645\u0646 \u0634\u0631\u064a\u0637 \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 pullup \u0645\u0633\u0627\u0639\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p>\u062d\u0627\u0648\u0644 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 pullups \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0645\u062b\u0644 pushups \u060c chinups \u060c \u0645\u0644\u062d\u0642\u0627\u062a tricep \u060c \u0648\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u060c \u0644\u062a\u0642\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u0643. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>\u0627\u0644\u0633\u0645\u0627\u062d \u062f\u0627\u0626\u0645\u0627 \u0644\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f. \u0623\u064a\u0636\u0627\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u062b \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u062c\u062f\u064a\u062f \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0648 pullup \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0644\u062a\u0646\u0641\u064a\u0630 pullup\u060c \u062a\u0628\u062f\u0623 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u0646\u0642\u0627 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 pullup \u0645\u0639 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