{"id":14420,"date":"2025-05-08T00:00:03","date_gmt":"2025-05-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14420"},"modified":"2025-05-08T18:07:57","modified_gmt":"2025-05-08T18:07:57","slug":"the-10-best-triceps-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/the-10-best-triceps-exercises-for-beginners\/","title":{"rendered":"\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 10 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0905\u092d\u094d\u092f\u093e\u0938"},"content":{"rendered":"<\/p>\n

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\u0928\u094d\u092f\u0942\u092f\u0949\u0930\u094d\u0915 \u0936\u0939\u0930 \u0938\u094d\u0925\u093f\u0924 \u092a\u0930\u094d\u0938\u0928\u0932 \u091f\u094d\u0930\u0947\u0928\u0930 \u0938\u0940\u090f\u0938 .C\u00a0\u092e\u093e\u0907\u0915 \u0915\u094d\u0932\u0947\u0928\u094d\u0938\u0940<\/a>\u0915\u0939\u0924\u0947 \u0939\u0948\u0902, “\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0939\u093e\u0925 \u0915\u093e \u092c\u0921\u093c\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u0939\u0948, \u091c\u094b \u092a\u0930\u093f\u0927\u093f \u0915\u0947 \u0932\u0917\u092d\u0917 \u0926\u094b \u0924\u093f\u0939\u093e\u0908 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0932\u0947 \u0930\u0939\u093e \u0939\u0948 \u0914\u0930 \u0939\u093e\u0925 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0918\u094b\u0921\u093c\u0947 \u0915\u0940 \u0928\u093e\u0932 \u0915\u093e \u0906\u0915\u093e\u0930 \u092c\u0928\u093e \u0930\u0939\u093e \u0939\u0948 \u0964 “\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u0939\u093e\u0902 \u0924\u0940\u0928 \u0938\u093f\u0930 (\u0932\u0902\u092c\u0947, \u092a\u093e\u0930\u094d\u0936\u094d\u0935, \u0914\u0930 \u092e\u0927\u094d\u092f\u093e\u0902\u0924\u0930) \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0915\u094b\u0923, \u092e\u093e\u0924\u094d\u0930\u093e, \u0914\u0930 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u0948, \u092f\u0939\u0940 \u0935\u091c\u0939 \u0939\u0948 \u0915\u093f \u0915\u0932\u093e\u0908 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f, \u0915\u094b\u0939\u0928\u0940 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f, \u0914\u0930 \u0939\u093e\u0925 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0928\u093e\u091f\u0915\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948 \u091c\u0939\u093e\u0902 \u091c\u094b\u0930 triceps \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u092a\u0930 \u0930\u0916\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b\u0930 \u0926\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f.”<\/p>\n

\u091a\u094b\u091f \u0915\u0947 \u092c\u093f\u0928\u093e \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0939\u0924\u0947\u00a0\u0939\u0948\u0902:<\/em>\u00a0“\u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u092c\u094b\u0932 \u0930\u0939\u093e \u0939\u0942\u0902, \u0906\u092a \u0905\u092a\u0928\u0947 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0938\u0930\u0924 \u0932\u0902\u092c\u0947 \u0938\u093f\u0930 \u0939\u0948, \u091c\u094b \u0915\u0902\u0927\u0947 \u0915\u0947 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u092a\u093e\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u092e \u0938\u0947 \u0906\u0927\u093e \u0916\u0930\u094d\u091a \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964 \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948 \u0915\u093f \u0932\u0902\u092c\u0947 \u0938\u093f\u0930 \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u092a\u093e\u0938 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0939\u0948, \u0909\u092a\u0930\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0924\u0930\u0939 \u0964<\/p>\n

\u0905\u092a\u0928\u0940 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u092f\u094b\u091c\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f, \u0906\u092a \u092d\u093e\u0930\u0940-\u0909\u0920\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a \u0905\u092d\u094d\u092f\u093e\u0938 \u0914\u0930 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093e\u0932\u0947 \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964 , \u0915\u094d\u0932\u0947\u0928\u094d\u0938\u0940 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, “Triceps \u0924\u0928\u093e\u0935 \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948-\u0906\u0920 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u091a\u093e\u0930 \u0938\u0947\u091f \u092c\u0938 \u0907\u0938\u0947 \u0915\u093e\u091f\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902 \u091c\u093e \u0930\u0939\u093e \u0939\u0948.” “\u090f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f 30 \u092e\u093f\u0928\u091f \u0915\u0947 \u092d\u0940\u0924\u0930 \u0915\u092e \u0938\u0947 \u0967\u0966\u0966 \u0915\u0941\u0932 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u091c\u092e\u093e \u0915\u0930\u0928\u0947 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f.”<\/p>\n

\u092f\u0939\u093e\u0902 10 \u0915\u094d\u0932\u093e\u0938\u093f\u0915, \u0915\u094b\u0936\u093f\u0936 \u0915\u0940 \u0914\u0930 \u0938\u091a triceps \u091a\u093e\u0932\u0947\u0902 \u0939\u0930 \u0936\u0941\u0930\u0941\u0906\u0924 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0915 \u092a\u0924\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n

\"Professional<\/figure>\n

\u0916\u094b\u092a\u0921\u093c\u0940 \u0915\u094b\u0932\u094d\u0939\u0942<\/h2>\n

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10 \u092e\u0947\u0902 \u0938\u0947 2<\/p>\n

\"Bodybuilder<\/figure>\n

\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u092a\u0941\u0932\u0913\u0935\u0930<\/h2>\n

\u0916\u094b\u092a\u0921\u093c\u0940 \u0915\u094b\u0932\u094d\u0939\u0942 \u0915\u0940 \u0924\u0930\u0939, \u092f\u0939 \u0906\u0902\u0926\u094b\u0932\u0928 \u0938\u093f\u0930 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n

“\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 (\u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0932\u0902\u092c\u0947 \u0938\u093f\u0930) \u0915\u094b \u0916\u0940\u0902\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948, \u091c\u094b \u090f\u0915 \u0906\u0926\u0930\u094d\u0936 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915 \u0915\u0926\u092e \u0939\u0948,” \u0938\u094d\u091f\u094d\u0930\u0949\u092c \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u090f\u0915 \u0938\u0941\u092a\u0930\u0938\u0947\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u094b\u092a\u0921\u093c\u0940 \u0915\u094b\u0932\u094d\u0939\u0942 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0947 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0915\u0930\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n

10 \u092e\u0947\u0902 \u0938\u0947 3<\/p>\n

\"Fit<\/figure>\n

\u092c\u0948\u0920\u0947 \u0913\u0935\u0930\u0939\u0947\u0921 \u0921\u092e\u094d\u092c\u0932 \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928<\/h2>\n

\u090f\u0915 \u0914\u0930 \u0915\u0926\u092e \u0939\u0948 \u0915\u093f \u0932\u0902\u092c\u0947 \u0938\u093f\u0930 \u0932\u0915\u094d\u0937\u094d\u092f, Straub \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092a\u0930\u093f\u0923\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u090f\u0915 \u0939\u093e\u0925 \u0915\u0930 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0964 \u090a\u092a\u0930 \u092c\u0948\u0920\u0947, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0939\u093e\u0925 \u092e\u0947\u0902 \u090f\u0915 \u0921\u092e\u094d\u092c\u0932 (\u092f\u093e \u0926\u094b\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915), \u090a\u092a\u0930\u0940 \u092c\u093e\u0939\u094b\u0902 \u091b\u0924 \u0915\u0947 \u0932\u0902\u092c\u0935\u0924, \u0915\u094b\u0939\u0928\u0940 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0924\u0941\u0932\u093e \u0938\u092e\u091d \u0964 \u0905\u092a\u0928\u0940 \u090a\u092a\u0930\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092c\u0926\u0932\u0947 \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0940 \u092c\u093e\u0902\u0939 (\u0913\u0902) \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902\u0964 \u092b\u093f\u0930 \u0938\u0947 \u092e\u094b\u0921\u093c \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u094c\u091f\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964<\/p>\n

10 \u092e\u0947\u0902 \u0938\u0947 4<\/p>\n

\"Fitness<\/figure>\n

\u0916\u0921\u093c\u0947 Triceps \u0930\u093f\u0936\u094d\u0935\u0924<\/h2>\n

, Straub \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, “\u092f\u0939 \u092e\u0927\u094d\u092f\u0938\u094d\u0925 \u0915\u0947 \u0932\u093f\u090f \u092e\u0947\u0930\u093e \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\/ \u090f\u0915 \u0916\u0921\u093c\u0947 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947, \u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937\u094b\u0902 \u092a\u0930 \u0921\u092e\u094d\u092c\u0932\u094d\u0938 \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0928\u0930\u092e \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u092e\u0930 \u092a\u0930 \u091f\u093f\u0915\u0940 \u0939\u0941\u0908 \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u093f \u0906\u092a \u090f\u0915 \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f \u0915\u0947 \u0924\u0932 \u092a\u0930 \u0939\u0948\u0902 \u0964 \u0905\u092a\u0928\u0947 \u090a\u092a\u0930\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0914\u0930 \u0939\u0925\u093f\u092f\u093e\u0930 \u0924\u0941\u0932\u093e \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930\u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0909\u0920\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0935\u0947 \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0935\u093f\u092e\u093e\u0928 \u0915\u094b \u0924\u094b\u0921\u093c \u0926\u0947\u0902\u0964 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093e\u092a\u0938 \u0906\u0913\u0964<\/p>\n

10 \u092e\u0947\u0902 \u0938\u0947 5<\/p>\n

\"cable<\/figure>\n

\u0915\u0947\u092c\u0932 \u0930\u094b\u092a \u0913\u0935\u0930\u0939\u0947\u0921 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928<\/h2>\n

\u0938\u094d\u091f\u094d\u0930\u0949\u092c \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0915\u0926\u092e \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u092a\u0930 \u0926\u094b\u0928\u094b\u0902 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0947 \u0932\u0902\u092c\u0947 \u0938\u093f\u0930 \u0915\u094b \u092b\u0948\u0932\u093e \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0921\u092c\u0932 \u0939\u0948\u0902\u0921\u0932\u094d\u0921 \u0930\u0938\u094d\u0938\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0940\u0930\u094d\u0937 \u0924\u0915 \u0915\u0947\u092c\u0932 \u0909\u0920\u093e\u090f\u0902\u0964 \u092e\u0936\u0940\u0928 \u0938\u0947 \u0926\u0942\u0930 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0930\u0939\u093e \u0939\u0948, \u0930\u0938\u094d\u0938\u0940 \u0939\u0921\u093c\u092a\u0928\u0947 \u0914\u0930 \u0915\u092e\u0930 \u092a\u0930 \u091f\u093f\u0915\u0940 \u0939\u0941\u0908 \u0939\u0948, \u0939\u0925\u093f\u092f\u093e\u0930 \u0924\u0941\u0932\u093e \u0915\u0947 \u0938\u093e\u0925, \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0939\u093e\u0925 \u0964 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u093e\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902, \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b\u0923 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902\u0964 \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u0932\u094c\u091f\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0925\u093f\u092f\u093e\u0930\u094b\u0902 \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n

10 \u092e\u0947\u0902 \u0938\u0947 6<\/p>\n

\"man<\/figure>\n

\u0915\u0947\u092c\u0932 \u0930\u094b\u092a \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u092a\u0941\u0936\u0921\u093e\u0909\u0928<\/h2>\n

\u0938\u094d\u091f\u094d\u0930\u0949\u092c \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0927\u094d\u092f \u0914\u0930 \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0939\u0947\u0921\u094d\u0938 \u0915\u094b \u0928\u093f\u0936\u093e\u0928\u093e \u092c\u0928\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0907\u0938\u0947 \u0913\u0935\u0930\u0939\u0947\u0921 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0941\u092a\u0930\u0938\u0947\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0926\u0930\u094d\u0936 \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0964 \u0938\u0947\u091f \u0905\u092d\u0940 \u092d\u0940 \u0936\u0940\u0930\u094d\u0937 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090a\u0902\u091a\u093e\u0964 \u0930\u0938\u094d\u0938\u0940 \u0915\u0947 \u092f\u093e \u0924\u094b \u0905\u0902\u0924 \u0915\u094b \u0938\u092e\u091d\u0947\u0902, \u0914\u0930 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u0905\u092a\u0928\u0940 \u0915\u092e\u0930 \u0915\u0947 \u0938\u093e\u0925, \u0938\u0939\u0940 \u0915\u094b\u0923\u094b\u0902 \u092a\u0930 \u0938\u0947\u091f \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u0926\u092c\u093e\u090f\u0902, \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u0947 \u0926\u094b\u0928\u094b\u0902 \u0924\u0930\u092b \u0932\u093e\u090f\u0902\u0964 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0936\u0941\u0930\u0942 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u094c\u091f\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p>\n

7 OF 10<\/p>\n

\"Muscular<\/figure>\n

\u0921\u093f\u092a\u094d\u0938<\/h2>\n

\u092f\u0926\u093f \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u094b\u0902 \u092a\u0930 \u0905\u091a\u094d\u091b\u093e \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0939\u0948 \u0924\u094b \u0915\u0947\u0935\u0932 \u092f\u0947 \u0915\u0930\u0947\u0902- \u0917\u0932\u0924 \u0915\u093f\u090f \u0917\u090f \u0921\u0941\u092c\u0915\u0940 \u0915\u0902\u0927\u0947 \u0915\u0947 \u0917\u0902\u092d\u0940\u0930 \u0924\u0928\u093e\u0935 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0938\u0932\u093e\u0916\u094b\u0902 \u092a\u0930 \u0924\u091f\u0938\u094d\u0925 \u092a\u0915\u0921\u093c \u0915\u0947 \u0938\u093e\u0925 \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0930\u0928\u093e \u0938\u092c\u0938\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948; \u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0932\u094b\u0921 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u092e\u0940\u0928 \u092a\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0924\u094b \u091b\u094b\u091f\u0940 \u092e\u0902\u091c\u093f\u0932-\u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902\u0964<\/p>\n

\u0938\u0932\u093e\u0916\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0947\u0902, \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u0947 \u0938\u093e\u0925 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0939\u0925\u093f\u092f\u093e\u0930, \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0915\u0902\u0927\u094b\u0902 \u0964 (\u092f\u0926\u093f \u0915\u092e \u0938\u0932\u093e\u0916\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930, \u0915\u092e\u0930 \u092a\u0930 \u092a\u093e\u0907\u0915 \u0924\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0938\u0940\u0927\u0947 \u0939\u0948\u0902, \u0906\u092a \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u092a\u0930 \u0906\u0930\u093e\u092e.) \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u0935\u093e\u092a\u0938 \u0905\u092a\u0928\u0947 \u092a\u0940\u091b\u0947 \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0938\u0940\u0927\u0947 \u0935\u093e\u092a\u0938 \u0906\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u092c\u093e\u090f\u0902\u0964<\/p>\n

8 OF 10<\/p>\n

\"Bodybuilder<\/figure>\n

\u0915\u094d\u0932\u094b\u091c-\u0917\u094d\u0930\u093f\u092a \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/h2>\n

\u0939\u093e\u0902, \u0907\u0938 “\u091b\u093e\u0924\u0940” \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0924\u094d\u0930\u093f\u0915\u094b\u0923\u0940\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u093e\u0928 \u0939\u0948, \u092d\u0940 \u0939\u0948 \u0964 \u0905\u092a\u0928\u0947 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u094b \u0915\u0920\u093f\u0928 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u091a\u093e\u0932 \u0906\u092a\u0915\u0947 \u090a\u092a\u0930\u0940 \u0939\u0925\u093f\u092f\u093e\u0930\u094b\u0902 \u0915\u094b \u0927\u0921\u093c \u092e\u0947\u0902 \u0924\u0902\u0917 \u0930\u0916\u0928\u093e \u0939\u0948\u0964<\/p>\n

\u090f\u0915 \u092c\u093e\u0930\u092c\u0947\u0932 \u092f\u093e \u0921\u092e\u094d\u092c\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u093e, \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u0930 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u0924\u0947 \u0939\u0948\u0902, \u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u094b\u0939\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925\u0964 \u0938\u0940\u0927\u0947 \u090a\u092a\u0930 \u0926\u092c\u093e\u0913, \u092a\u0947\u0915\u094d\u0938 \u0915\u0947 \u090a\u092a\u0930 \u0935\u091c\u0928, \u092b\u093f\u0930 \u0936\u0941\u0930\u0942 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947 \u0915\u092e\u0964<\/p>\n

9 OF 10<\/p>\n

\"Fit<\/figure>\n

\u092a\u0941\u0936\u0905\u092a\u094d\u0938<\/h2>\n

\u091b\u093e\u0924\u0940 \u0907\u0938 \u0938\u094b\u0928\u0947 \u0915\u0947 \u092e\u093e\u0928\u0915 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u091a\u093e\u0932 \u092e\u0947\u0902 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0938\u0947 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0938\u0939\u093e\u092f\u0924\u093e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u091b\u093e\u0924\u0940 \u0915\u0947 \u0915\u0930\u0940\u092c \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0938\u0940\u0927\u0947 \u0935\u093e\u092a\u0938 \u0917\u094b\u0932\u0940 \u092e\u093e\u0930 \u0915\u0947 \u092c\u091c\u093e\u092f \u0909\u0902\u0939\u0947\u0902 \u092a\u0915\u094d\u0937\u094b\u0902 \u0915\u094b \u091c\u0917\u092e\u0917\u093e\u0924\u093e \u0964 \u0905\u092a\u0928\u0947 \u0938\u0940\u0928\u0947 \u0915\u094b \u0906\u0917\u0947 \u092a\u093f\u091a\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u094b \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 tris \u092a\u0930 \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u0940 \u0921\u093e\u0932 \u0926\u093f\u092f\u093e \u0964<\/p>\n

10 OF 10<\/p>\n

\"Fitness<\/figure>\n

\u0917\u094b\u0924\u093e-\u092c\u092e\u0935\u0930\u094d\u0937\u0915<\/h2>\n

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

\u092c\u0921\u093c\u093e \u0939\u0925\u093f\u092f\u093e\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0930\u0939\u0938\u094d\u092f \u0926\u094b\u0928\u094b\u0902 \u0926\u094d\u0935\u093f \u0914\u0930 \u0924\u094d\u0930\u093f\u0915\u094b\u0923\u0940\u092f \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 \u0964 \u091c\u092c \u0938\u092c\u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0915 \u0905\u092a\u0928\u0940 […]<\/p>\n","protected":false},"author":2,"featured_media":14423,"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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