{"id":15248,"date":"2023-03-03T18:00:31","date_gmt":"2023-03-03T18:00:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15248"},"modified":"2023-03-03T18:00:42","modified_gmt":"2023-03-03T18:00:42","slug":"what-is-split-training-and-is-it-better-than-full-body-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/what-is-split-training-and-is-it-better-than-full-body-training\/","title":{"rendered":"\u0915\u094d\u092f\u093e \u0935\u093f\u092d\u093e\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0939\u0948 (\u0914\u0930 \u092f\u0939 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948?)"},"content":{"rendered":"\n<p>\u092f\u0926\u093f \u0906\u092a \u0915\u092d\u0940 \u092d\u0940 \u091c\u093f\u092e \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0914\u0930 \u0915\u093f\u0938\u0940 Instagram \u0916\u0941\u0926 \u0915\u094b \u092b\u0942\u0939\u0921\u093c \u0930\u0948\u0915 \u092a\u0930 \u0926\u0947\u0916\u093e, \u0935\u0947 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u0902\u092d\u093e\u0935\u0928\u093e #legday \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0914\u0930 \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0940 \u0906\u0901\u0916\u0947\u0902 \u0930\u094b\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 (\u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092f\u0926\u093f \u0935\u0947&nbsp;<em>\u0930\u0948\u0915 \u0915\u094b \u0939\u0949\u0917 \u0915\u0930<\/em>\u0930\u0939\u0947 \u0939\u0948\u0902), \u0924\u094b \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923-\u0936\u0930\u0940\u0930-\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 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\u0932\u0917\u092d\u0917&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21572353\" target=\"_blank\" rel=\"noreferrer noopener\">48<\/a>&nbsp;\u0938\u0947&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12741861\" target=\"_blank\" rel=\"noreferrer noopener\">72 \u0918\u0902\u091f\u0947),<\/a>&nbsp;\u0924\u094b \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0920\u0940\u0915 \u0938\u0947 \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 Wickham \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0935\u093f\u092d\u093e\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923-\u091c\u092c \u0938\u0939\u0940 \u0915\u093f\u092f\u093e-\u092c\u0938 \u0915\u0930\u0924\u093e \u0939\u0948.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b 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\u0907\u0938\u0947 \u0928\u093f\u0937\u094d\u092a\u093e\u0926\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948 \u0964 , Koharian \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092e\u0948\u0902 \u0907\u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u092f\u093e \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u092e\u0927\u094d\u092f\u0935\u0930\u094d\u0924\u0940 \u092f\u093e \u092e\u0928\u094b\u0930\u0902\u091c\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0938\u093f\u0930\u094d\u092b \u0915\u093e\u092e \u092e\u0947\u0902 \u0921\u093e\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u092d\u093e\u091c\u0928 \u0936\u0930\u0940\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e \u0932\u093e\u092d \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e.&#8221;<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u090f\u0915 &#8220;\u0936\u094c\u0915\u0940\u0928 \u091a\u093e\u0935\u0932\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u0915\u0930\u094d\u0924\u093e,&#8221; &#8220;\u090f\u0925\u0932\u0940\u091f,&#8221; \u092f\u093e &#8220;\u092c\u0949\u0921\u0940 \u092c\u093f\u0932\u094d\u0921\u0930,&#8221; \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0947 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u0930\u094d\u0917\u0940\u0915\u0943\u0924 \u0906\u092a \u0915\u0947 \u0932\u093f\u090f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u092d\u0932\u0947 \u0939\u0940 \u0906\u092a \u091c\u093f\u092e \u0928\u094c\u0938\u093f\u0916\u093f\u092f\u093e \u0939\u094b\u0902 \u092f\u093e \u092a\u0941\u0930\u093e\u0928\u0947 \u0932\u093f\u092b\u094d\u091f\u0930, \u090f\u0915 \u092a\u094d\u0930\u092e\u093e\u0923\u093f\u0924 \u091f\u094d\u0930\u0947\u0928\u0930 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0914\u0930 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u092e\u0947\u0902 \u0930\u0916\u0915\u0930 \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0909\u0939, \u0924\u094b \u0915\u094d\u092f\u093e \u0939\u0948 \u0915\u093f \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0915\u0940 \u0924\u0930\u0939 \u0926\u093f\u0916\u0947\u0917\u093e?<\/h3>\n\n\n\n<p><a href=\"https:\/\/tonehouse.com\/\" rel=\"noreferrer noopener\" target=\"_blank\">\u091f\u094b\u0928 \u0939\u093e\u0909\u0938<\/a>&nbsp;\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u094d\u0930\u092c\u0902\u0927\u0915 \u091c\u0948\u0915 Daley, \u0938\u0940\u092a\u0940\u091f\u0940, \u0928\u0940\u091a\u0947 \u0939\u092e\u093e\u0930\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0935\u093f\u092d\u093e\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0947 \u0936\u0947\u092f\u0930\u094b\u0902:<\/p>\n\n\n\n<p><strong>\u0926\u093f\u0928 1: \u091b\u093e\u0924\u0940 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/strong>&nbsp;\u0909\u0926\u093e\u0939\u0930\u0923: \u091b\u093e\u0924\u0940 \u092a\u094d\u0930\u0947\u0938, \u091d\u0941\u0915\u093e\u0935 \u091b\u093e\u0924\u0940 \u092a\u094d\u0930\u0947\u0938, \u091b\u093e\u0924\u0940 \u092e\u0915\u094d\u0916\u093f\u092f\u094b\u0902, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u092a\u0941\u0932-\u0921\u093e\u0909\u0928\u0964<\/p>\n\n\n\n<p><strong>2 \u0926\u093f\u0928: \u0935\u093e\u092a\u0938 \u0914\u0930 \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/strong>&nbsp;\u0909\u0926\u093e\u0939\u0930\u0923: \u092a\u0941\u0932-\u0905\u092a, \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0902, \u0924\u0941\u0932\u093e-\u0913\u0935\u0930 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0902, \u0930\u093f\u092f\u0930 \u0921\u0947\u0932\u094d\u091f \u092e\u0915\u094d\u0916\u093f\u092f\u093e\u0902, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0930\u094d\u0932\u0964<\/p>\n\n\n\n<p><strong>3 \u0926\u093f\u0928: \u092a\u0948\u0930 \u0914\u0930 \u092a\u0947\u091f<\/strong>&nbsp;\u0909\u0926\u093e\u0939\u0930\u0923: \u0938\u094d\u0915\u094d\u0935\u093e\u091f, \u092b\u0947\u092b\u0921\u093c\u0947, \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f, \u0939\u0948\u0902\u0917\u093f\u0902\u0917 \u0932\u0947\u0917 \u0909\u0920\u093e\u0924\u0940 \u0939\u0948, \u0915\u0947\u092c\u0932 \u0915\u094d\u0930\u0902\u091a\u0964<\/p>\n\n\n\n<p><strong>\u0926\u093f\u0928 4: \u0915\u0902\u0927\u0947 \u0914\u0930 Triceps<\/strong>&nbsp;\u0909\u0926\u093e\u0939\u0930\u0923: \u0915\u0902\u0927\u0947 \u092a\u094d\u0930\u0947\u0938, \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0914\u0930 \u0938\u093e\u092e\u0928\u0947 \u0921\u0947\u0932\u094d\u091f \u0909\u0920\u093e\u0924\u0940 \u0939\u0948, \u0916\u094b\u092a\u0921\u093c\u0940 \u0915\u094d\u0930\u0936\u0930\u0964<\/p>\n\n\n\n<p><strong>5 \u0926\u093f\u0928: \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/strong>&nbsp;\u0909\u0926\u093e\u0939\u0930\u0923: \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0930\u094d\u0932, \u0939\u0948\u092e\u0930 \u0915\u0930\u094d\u0932, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0921\u093f\u092a\u094d\u0938, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0930\u093f\u0936\u094d\u0935\u0924\u0964<\/p>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0926\u0947\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, Daley \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930, \u0924\u0941\u0902\u0939\u093e\u0930\u093e \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964 That&#8217;s why\u2014beginner or advanced\u2014 if you&#8217;re going to train this way, your program should be in alignment with your fitness goals, says Katherine (KG) Gundling, CF-L1 trainer at&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ice-nyc.com\/\" target=\"_blank\">\u202aICE NYC<\/a>.\u202c &#8220;Split training requires a lot of smart planning and programming by an expert.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0939\u092e \u0938\u093f\u0930\u094d\u092b \u092f\u0939 \u0938\u092c \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947?<\/h3>\n\n\n\n<p>\u0915\u094b\u0939\u0947\u0930\u093f\u092f\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0924\u092c \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u092c \u0906\u092a \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902- \u092a\u0948\u0930, \u0939\u093e\u0925, \u091b\u093e\u0924\u0940, \u0915\u094b\u0930- \u090f\u0915 \u0939\u0940 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0915\u093f\u0938\u0940 \u0938\u092e\u092f\u0964 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930, \u092c\u0942\u091f \u0936\u093f\u0935\u093f\u0930 \u0914\u0930 HIIT \u0915\u0915\u094d\u0937\u093e\u090f\u0902 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0939\u0948\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u091c\u093f\u092e \u092e\u0936\u0940\u0928\u094b\u0902 \u0915\u0947 \u0938\u092d\u0940 \u0938\u094d\u0935\u093e\u0926-\u092a\u0930\u0940\u0915\u094d\u0937\u0923, \u0915\u093f \u092f\u0939&nbsp;<em>\u092d\u0940<\/em>&nbsp;\u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u0915\u094b\u0908 \u090f\u0915\u0932, \u0938\u093e\u0930\u094d\u0935\u092d\u094c\u092e\u093f\u0915 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0915\u0938\u0930\u0924 \u0939\u0948, \u091c\u094b \u0905\u092a\u0928\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0914\u0930 \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0940 \u092e\u093e\u0902\u0917 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u093e\u0928 \u0939\u0948 \u092a\u0930 \u0938\u0939\u092e\u0924 \u0939\u0941\u090f \u0939\u0948 \u0964<\/p>\n\n\n\n<p>\u0938\u0902\u0938\u094d\u0925\u093e\u092a\u0915 \u0926\u0930\u094d\u092a\u0923 \u091f\u094d\u0930\u0947\u0928\u0930 Gerren Liles, \u0938\u0940\u092a\u0940\u091f\u0940, &#8220;\u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948.&#8221; \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u092c\u0938\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u090f\u0915 \u0936\u0915\u094d\u0924\u093f, \u0927\u0940\u0930\u091c, \u0917\u0924\u093f\u0936\u0940\u0932\u0924\u093e, \u0914\u0930 \u091a\u092a\u0932\u0924\u093e \u0918\u091f\u0915 \u0939\u0948, \u091c\u094b \u090f\u0915 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0917\u094b\u0932 \u090f\u0925\u0932\u0940\u091f \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u0964 , Liles \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u092d\u093e\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u091c\u0940\u0935\u0928 \u0915\u0947 \u0905\u0928\u0941\u092d\u0935\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u0927\u093f\u0915 \u0939\u0938\u094d\u0924\u093e\u0902\u0924\u0930\u0923\u0940\u092f \u0939\u0948.&#8221;<\/p>\n\n\n\n<p>\u092a\u0915\u0921\u093c? \u092f\u0926\u093f \u0906\u092a \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u091a\u0932\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u0948 (\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0930\u0928\u0947 \u0915\u093e \u0935\u093f\u0930\u094b\u0927 \u0915\u093f\u092f\u093e, \u092b\u093f\u0930 \u092a\u0924\u093e \u0939\u0948,&nbsp;<em>\u0915\u094d\u0930\u0949\u0932)<\/em>\u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e \u092e\u0947\u0902 \u0938\u093e\u0924 \u0926\u093f\u0928 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 (\u092f\u093e \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u092a\u093e\u0902\u091a \u092f\u093e \u091b\u0939 \u0926\u093f\u0928), \u0906\u092a \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u092f\u0939 \u0917\u0932\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n\n\n\n<p>, Koharian \u0915\u0939\u0924\u0947 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\u0935\u093f\u092d\u093e\u091c\u0928<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Juan-Morel-Preacher-Curl-Arms.jpg?quality=86&amp;strip=all\" alt=\"\"\/><\/figure>\n\n\n\n<p>&#8220;\u092f\u0926\u093f \u0906\u092a\u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u093e \u0939\u0948, \u0924\u094b \u0935\u093f\u092d\u093e\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091a\u0941\u0928\u0947\u0902\u0964 Liles \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0932\u0915\u094d\u0937\u094d\u092f \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0915\u093e\u0930 \u0915\u0947 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