{"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\/hi\/guide-to-sets-reps-and-rest-time-in-strength-training\/","title":{"rendered":"\u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u0938\u0947\u091f, \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u093e \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0917\u093e\u0907\u0921"},"content":{"rendered":"<p><strong><em>How to Use Sets, Reps, and Rest to Meet Your Exercise Goals<\/em><\/strong>.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitpage.in\/wp-content\/uploads\/2021\/07\/Article_Banner-1-42.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0\">\u0938\u0947\u091f, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u0906\u0930\u093e\u092e \u0905\u0902\u0924\u0930\u093e\u0932 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e\u094b\u0902 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948\u0902\u0964 \u0906\u092a\u0915\u094b \u092f\u0939 \u091c\u093e\u0928\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0915\u093f \u0909\u0928\u0915\u093e \u0915\u094d\u092f\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0948\u0938\u0947 \u092e\u093f\u0932\u093e\u0928\u093e \u0914\u0930 \u092e\u093f\u0932\u093e\u0928 \u0915\u0930\u0928\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-2\">\u0906\u092a\u0915\u093e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u091c\u0928, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u0938\u0947\u091f \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e, \u0906\u0930\u093e\u092e \u0905\u0902\u0924\u0930\u093e\u0932 \u0914\u0930 \u0928\u093f\u0937\u094d\u092a\u093e\u0926\u0928 \u0915\u0940 \u0917\u0924\u093f \u092e\u0947\u0902 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0917\u093e, \u091c\u094b \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u092b\u093f\u091f\u0928\u0947\u0938, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f, \u0924\u093e\u0915\u0924, \u0936\u0915\u094d\u0924\u093f \u092f\u093e \u0927\u0940\u0930\u091c \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902 \u092f\u093e \u0928\u0939\u0940\u0902\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-4\">\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f, \u0938\u0947\u091f, \u0906\u0930\u093e\u092e, \u0914\u0930 \u0917\u0924\u093f<\/h2> <p id=\"mntl-sc-block_1-0-5\">\u092a\u0939\u0932\u093e \u0915\u0926\u092e \u0907\u0928 \u0936\u0930\u094d\u0924\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0928\u093e \u0939\u0948 \u0914\u0930 \u0935\u0947 \u0906\u092a\u0915\u0947 \u0915\u0938\u0930\u0924 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092a\u0930 \u0915\u0948\u0938\u0947 \u0932\u093e\u0917\u0942 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-8\">\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/h3> <p id=\"mntl-sc-block_1-0-9\">\u090f\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f (\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f) \u090f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093e \u090f\u0915 \u0938\u092e\u093e\u092a\u0928 \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u093f \u090f\u0915 \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f, \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938, \u092f\u093e \u090f\u0915 \u0939\u093e\u0925 \u0915\u0930\u094d\u0932\u0964 \u090f\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0905\u0927\u093f\u0915\u0924\u092e (1 \u0906\u0930\u090f\u092e) \u0906\u092a\u0915\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u0948, \u092f\u093e \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u092e\u0947\u0902 \u090f\u0915 \u092c\u093e\u0930 \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0932\u093f\u090f, \u090f\u0915 12 \u0906\u0930\u090f\u092e \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0909\u091a\u093f\u0924 \u0930\u0942\u092a \u0915\u0947 \u0938\u093e\u0925 12 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0938\u092b\u0932\u0924\u093e\u092a\u0942\u0930\u094d\u0935\u0915 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-12\">\u0938\u0947\u091f<\/h3> <p id=\"mntl-sc-block_1-0-13\">\u090f\u0915 \u0938\u0947\u091f \u0905\u0928\u0941\u0915\u094d\u0930\u092e\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u093f\u090f \u0917\u090f \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0940 \u090f\u0915 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0939\u0948\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0906\u0920 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0915\u093e \u090f\u0915&nbsp;\u0938\u0947\u091f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-16\">\u0935\u093f\u0936\u094d\u0930\u093e\u092e<\/h3> <p id=\"mntl-sc-block_1-0-17\">\u092c\u093e\u0915\u0940 \u0905\u0902\u0924\u0930\u093e\u0932 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092c\u093f\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0938\u092e\u092f \u0939\u0948 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0915\u0940 \u0936\u0947\u0937 \u0905\u0935\u0927\u093f 30 \u0938\u0947\u0915\u0902\u0921 \u0938\u0947 \u0926\u094b \u092e\u093f\u0928\u091f \u0924\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0915\u0941\u091b \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u092c\u0940\u091a \u0915\u092e \u0906\u0930\u093e\u092e \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-19\">\u0906\u0926\u0930\u094d\u0936 \u0906\u0930\u093e\u092e \u0915\u0940 \u0905\u0935\u0927\u093f \u0906\u092a\u0915\u0947 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964\u00a0\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0905\u0924\u093f\u0935\u0943\u0926\u094d\u0927\u093f, \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u093f\u091c\u0932\u0940 \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u0906\u0930\u093e\u092e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-21\"><li><strong>Muscle hypertrophy<\/strong>:&nbsp;30 to 60 seconds<\/li><li><strong>Muscle endurance<\/strong>:&nbsp;30 to 60 seconds<\/li><li><strong>Power<\/strong>:&nbsp;1 to 2 minutes<\/li><li><strong>Strength<\/strong>:&nbsp;2 to 5 minutes<\/li><\/ul> <p id=\"mntl-sc-block_1-0-23\">\u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0905\u092a\u0928\u0947 \u0906\u0930\u093e\u092e \u0915\u093e \u0938\u092e\u092f \u0926\u0947\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0906\u0930\u093e\u092e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092c\u0939\u0941\u0924 \u091c\u0932\u094d\u0926 \u090f\u0915 \u0914\u0930 \u0938\u0947\u091f \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0939\u0941\u0924 \u091c\u0932\u094d\u0926\u0940 \u0925\u0915\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091a\u094b\u091f \u0932\u0917\u0928\u0947 \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u092c\u0940\u091a \u092c\u0939\u0941\u0924 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0906\u0930\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u092b\u093f\u0930 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0920\u0902\u0921\u093e \u0939\u094b\u0928\u093e \u0914\u0930 \u0924\u0928\u093e\u0935 \u091c\u093e\u0930\u0940 \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block-callout-heading_1-0\">\u0928\u092e\u0942\u0928\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u094b\u091c\u0928\u093e<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/2rdnmg1qbg403gumla1v9i2h-wpengine.netdna-ssl.com\/wp-content\/uploads\/sites\/3\/2022\/04\/exerciseHowOften-944015592-770x533-1-650x428.jpg\" alt=\"\"\/><\/figure> <p><strong>\u092c\u093e\u0930\u092c\u0947\u0932 \u0913\u0935\u0930\u0939\u0947\u0921 \u092a\u094d\u0930\u0947\u0938<\/strong>:&nbsp;50 \u092a\u093e\u0909\u0902\u0921, 3 \u090f\u0915\u094d\u0938 10 \u0906\u0930\u090f\u092e, 60 \u0938\u0947\u0915\u0902\u0921<\/p> <p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a 50 \u092a\u093e\u0909\u0902\u0921 \u0915\u0947 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947 10 \u092a\u094d\u0930\u0947\u0938 \u0924\u0915 \u0915\u0947 \u0924\u0940\u0928 \u0938\u0947\u091f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a 60 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0938\u093e\u0925\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-28\">\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u093f\u0937\u094d\u092a\u093e\u0926\u0928 \u0915\u0940 \u0917\u0924\u093f<\/h3> <p id=\"mntl-sc-block_1-0-29\">\u0938\u0902\u0915\u0941\u091a\u0928 \u0935\u0947\u0917 \u0935\u0939 \u0917\u0924\u093f \u0939\u0948 \u091c\u093f\u0938 \u092a\u0930 \u090f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0914\u0930 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u092a\u0930 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0926\u094b\u0928\u094b\u0902 \u0917\u093e\u0922\u093c\u093e (\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u091b\u094b\u091f\u093e \u0939\u094b\u0928\u093e; \u0905\u0915\u094d\u0938\u0930 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u093e \u0909\u0920\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u0939\u093f\u0938\u094d\u0938\u093e) \u0914\u0930 \u0938\u0928\u0915\u0940 (\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0932\u0902\u092c\u093e \u0939\u094b\u0928\u093e, \u0905\u0915\u094d\u0938\u0930 \u0928\u093f\u091a\u0932\u093e \u0939\u093f\u0938\u094d\u0938\u093e) \u091a\u093e\u0932\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-31\"><li><strong>Strength<\/strong>: 1 to 2 seconds\u00a0concentric\u00a0and\u00a0eccentric<\/li><li><strong>Hypertrophy<\/strong>: 2 to 5 seconds concentric and eccentric<\/li><li><strong>Endurance<\/strong>:\u00a01 to 2 seconds concentric and eccentric<\/li><li><strong>Power<\/strong>:\u00a0Less than 1 second concentric, 1 to 2 seconds eccentric<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-33\">\u0935\u091c\u0928 \u0915\u0948\u0938\u0947 \u091a\u0941\u0928\u0947\u0902<\/h2> <p id=\"mntl-sc-block_1-0-34\">1 \u0906\u0930\u090f\u092e (\u0906\u092a\u0915\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093f\u092b\u094d\u091f) \u0915\u0947 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u093e \u0938\u0948\u0926\u094d\u0927\u093e\u0902\u0924\u093f\u0915 \u0935\u093f\u0924\u0930\u0923 \u0928\u093f\u092e\u094d\u0928\u093e\u0928\u0941\u0938\u093e\u0930 \u0939\u0948\u0964<sup>1<\/sup>\u00a0\u092f\u0939 \u0909\u0926\u093e\u0939\u0930\u0923 \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u0939\u093e\u0902 \u0906\u092a\u0915\u093e 1 \u0906\u0930\u090f\u092e 160 \u092a\u093e\u0909\u0902\u0921 \u0939\u0948\u0964<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-36\"><li>100% of 1RM: 160 pounds, 1 repetition<\/li><li>85% of 1RM: 136 pounds, 6 repetitions<\/li><li>67% of 1RM: 107 pounds, 12 repetitions<\/li><li>65% of 1RM: 104 pounds, 15 repetitions<\/li><li>60% of 1RM: 96 pounds, warm-up reps<\/li><\/ul> <p id=\"mntl-sc-block_1-0-38\">\u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092a\u0930 \u090f\u0915 \u0932\u093f\u092b\u094d\u091f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0915\u0947 85% \u092a\u0930 \u091b\u0939 \u0932\u093f\u092b\u094d\u091f, \u0914\u0930 \u0906\u092a\u0915\u0947 1 \u0906\u0930\u090f\u092e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0915\u0947 65% \u092a\u0930 15 \u0932\u093f\u092b\u094d\u091f\u0964 \u092f\u0939 \u090f\u0915 \u0917\u093e\u0907\u0921 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0938\u0902\u0926\u0930\u094d\u092d\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0906\u092a \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0935\u091c\u0928 \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-40\">\u092a\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902<\/h2> <p id=\"mntl-sc-block_1-0-41\">\u090f\u0915 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0915\u093e\u0930, \u0906\u0935\u0943\u0924\u094d\u0924\u093f, \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0914\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0939\u0948, \u091a\u093e\u0939\u0947 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092f\u093e \u0915\u093f\u0938\u0940 \u0905\u0928\u094d\u092f \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f\u0964 \u0906\u092a \u0938\u0947\u091f, \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f, \u0906\u0930\u093e\u092e \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u0915\u0908 \u0938\u0902\u092f\u094b\u091c\u0928 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0924\u093e\u0915\u093f \u092f\u0939 \u092a\u0924\u093e \u0932\u0917\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0947 \u0915\u093f \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u094d\u092f\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u092f\u094b\u0917\u094d\u092f \u0924\u093e\u0915\u0924 \u0914\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u091f\u094d\u0930\u0947\u0928\u0930 \u0906\u092a\u0915\u094b \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-43\">\u0907\u0928 \u091a\u0930 \u0915\u094b \u0915\u093f\u0938\u0940 \u092d\u0940 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092e\u0947\u0902 \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-45\"><li>Exercise selection<\/li><li>Weight or resistance<\/li><li>Number of repetitions<\/li><li>Number of sets<\/li><li>Velocity of movement<\/li><li>Rest time between sets<\/li><li>Rest time between sessions (training days\/week)<\/li><li>Time between\u00a0periodization cycles<\/li><\/ul> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-48\">\u091c\u0928\u0930\u0932 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3> <p id=\"mntl-sc-block_1-0-49\">\u090f\u0915 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0924\u093e\u0915\u0924 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u094b \u0924\u093e\u0915\u0924 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0926\u094b&nbsp;\u0938\u0947 \u091a\u093e\u0930 \u0938\u0947\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u0920 \u0938\u0947 15 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u092c\u0940\u091a \u0906\u092a\u0915\u094b \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940\u0964<\/p> <p id=\"mntl-sc-block_1-0-51\">\u0906\u0920 \u0938\u0947 12 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091a\u0941\u0928\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0914\u0930 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u094b \u0939\u093f\u091f \u0915\u0930\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0939\u094b \u0938\u0915\u0947\u0964 \u0907\u0938 \u0938\u094d\u0924\u0930 \u092a\u0930, \u0905\u0927\u093f\u0915 \u0932\u0915\u094d\u0937\u094d\u092f-\u0935\u093f\u0936\u093f\u0937\u094d\u091f&nbsp;\u0935\u0930\u094d\u0915\u0906\u0909\u091f\u094d\u0938 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0928\u0940\u0902\u0935 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924&nbsp;\u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u092d\u093e\u0930\u0940 \u092f\u093e \u092c\u0939\u0941\u0924 \u0939\u0932\u094d\u0915\u093e \u0928 \u0909\u0920\u093e\u090f\u0902 (\u0906\u092a\u0915\u094b \u0905\u0902\u0924\u093f\u092e \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0926\u094d\u0935\u093e\u0930\u093e \u0925\u0915\u093e\u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u0920\u093f\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f)\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-54\">\u0924\u093e\u0915\u0924 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3> <p id=\"mntl-sc-block_1-0-55\">\u0924\u093e\u0915\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0940 \u0915\u092e \u0938\u0947 \u0915\u092e \u0938\u0902\u0916\u094d\u092f\u093e \u0914\u0930 \u0938\u092c\u0938\u0947 \u0932\u0902\u092c\u0940 \u0906\u0930\u093e\u092e \u0905\u0935\u0927\u093f \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 \u091c\u092c \u0906\u092a\u0915\u093e \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0924\u093e\u0915\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u091c\u092c \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0906\u0915\u093e\u0930 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902, \u0924\u094b \u0915\u092e \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u092d\u093e\u0930\u0940 \u0909\u0920\u093e\u090f\u0902\u0964 \u0928\u094d\u092f\u0942\u0930\u094b\u092e\u0938\u094d\u0915\u0941\u0932\u0930 \u0938\u093f\u0938\u094d\u091f\u092e \u0909\u0928 \u092d\u093e\u0930\u0940 \u092d\u093e\u0930\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u0906\u092a\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0915\u0930 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0915\u093e \u091c\u0935\u093e\u092c \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-57\">\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0924\u093e\u0915\u0924 \u0932\u0915\u094d\u0937\u094d\u092f \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 5&#215;5 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u092a\u093e\u0902\u091a \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u092a\u093e\u0902\u091a \u0938\u0947\u091f\u0964 \u0906\u092a \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0905\u0927\u093f\u0915 \u092d\u093e\u0930 (\u092d\u093e\u0930\u0940 \u0935\u091c\u0928) \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0917\u0947, \u0938\u093e\u0925 \u0939\u0940 \u0938\u0947\u091f (\u0932\u0917\u092d\u0917 \u0924\u0940\u0928 \u0938\u0947 \u092a\u093e\u0902\u091a \u092e\u093f\u0928\u091f) \u0915\u0947 \u092c\u0940\u091a \u0905\u0927\u093f\u0915 \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-60\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3> <p id=\"mntl-sc-block_1-0-61\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0906\u0915\u093e\u0930 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f&nbsp;\u0905\u0924\u093f\u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0932\u094d\u0915\u0947 \u0935\u091c\u0928, \u0905\u0927\u093f\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u0915\u092e \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u092e\u092f \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0915\u093e\u0930 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u091a\u092f\u093e\u092a\u091a\u092f \u0924\u0928\u093e\u0935 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0909\u0938 \u092c\u093f\u0902\u0926\u0941 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u091c\u0939\u093e\u0902 \u0932\u0948\u0915\u094d\u091f\u0947\u091f \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0902\u0924\u0930\u093f\u0915 \u0915\u094d\u0937\u0924\u093f \u0939\u094b\u0924\u0940 \u0939\u0948, \u092b\u093f\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u093e \u0914\u0930 \u0916\u093e\u0928\u093e\u0964 \u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092c\u0921\u093c\u0940 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-63\">This sort of training requires a higher number of repetitions in each set in order to stimulate that breaking point. It is sometimes called &#8220;training to failure.&#8221;<\/p> <p id=\"mntl-sc-block_1-0-65\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0907\u091a\u094d\u091b\u0941\u0915 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0914\u0930 \u0938\u0947\u091f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0906\u0920 \u0938\u0947 12 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0924\u0940\u0928 \u0938\u0947\u091f \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092d\u093e\u0930 \u092a\u0930 \u091c\u094b \u092a\u093f\u091b\u0932\u0947 \u0915\u0941\u091b \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u092a\u0930 \u0935\u093f\u092b\u0932\u0924\u093e \u092c\u093f\u0902\u0926\u0941 (\u092f\u093e \u0928\u093f\u0915\u091f) \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-68\">\u092c\u093f\u091c\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3> <p id=\"mntl-sc-block_1-0-69\">Power training\u00a0involves somewhat lighter weights and longer rests while concentrating on the speed of execution. &#8220;Power&#8221; is the ability to move an object at a high speed. Power training requires practicing\u00a0the\u00a0<em>acceleration<\/em>\u00a0\u090f\u0915 \u0932\u093f\u092b\u094d\u091f \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e, \u092b\u093f\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u093e \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u0928\u093e\u0964<\/p> <p id=\"mntl-sc-block_1-0-71\">\u092a\u093e\u0935\u0930 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u092e\u0947\u0902, \u0906\u092a \u092e\u093e\u092e\u0942\u0932\u0940 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0909\u0920\u093e\u0924\u0947 \u0939\u0948\u0902, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0917\u093e\u0922\u093c\u093e \u092a\u0939\u0932\u0947 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902, \u092b\u093f\u0930 \u0909\u0938 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u094b \u0915\u0930\u0928\u0947 \u092f\u093e \u092b\u093f\u0930 \u0938\u0947 \u0938\u0947\u091f \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u0930\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u092a\u0915\u094b \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0927\u0915\u094d\u0915\u093e,&nbsp;\u092a\u0941\u0932, \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u092f\u093e \u0932\u0902\u0917 \u090f\u0915 \u0924\u094d\u0935\u0930\u093f\u0924 \u0917\u0924\u093f \u092a\u0930 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-74\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3> <p id=\"mntl-sc-block_1-0-75\">\u0927\u0940\u0930\u091c \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0938\u0947\u091f \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940&nbsp;\u0939\u0948, \u0936\u093e\u092f\u0926 \u0939\u0932\u094d\u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 20 \u092f\u093e 30 \u0924\u0915\u0964 \u0906\u092a \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0928\u0947 \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u0939\u0948\u0964 \u0926\u093f\u0928-\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0915\u093e \u0915\u093e\u0930\u094d\u092f \u0915\u094d\u092f\u093e \u0939\u0948 \u091c\u093f\u0938\u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902&nbsp;\u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948? \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u092f\u0926\u093f \u0906\u092a \u0927\u093e\u0935\u0915 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u092e\u0947\u0902 \u0927\u0940\u0930\u091c \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0924\u0948\u0930\u093e\u0915 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-78\">\u0913\u0932\u0902\u092a\u093f\u0915 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3> <p id=\"mntl-sc-block_1-0-79\">\u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u0915\u0947 \u0932\u093f\u090f \u0924\u093e\u0915\u0924 \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0915 \u0938\u093f\u0930\u094d\u092b \u0926\u094b \u0932\u093f\u092b\u094d\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902: \u0915\u094d\u0932\u0940\u0928 \u090f\u0902\u0921 \u091c\u0930\u094d\u0915 \u0914\u0930 \u0938\u094d\u0928\u0948\u091a\u0964 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947\u091f \u0915\u0940 \u090f\u0915 \u0909\u091a\u094d\u091a \u0938\u0902\u0916\u094d\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u091b\u0939 \u092f\u093e \u0909\u0938\u0938\u0947 \u0915\u092e \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u0932\u0917\u092d\u0917 10 \u0938\u0947 12\u0964 \u092f\u0939\u093e\u0902 \u0932\u0915\u094d\u0937\u094d\u092f \u0907\u0928 \u0935\u093f\u0936\u0947\u0937 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u092a\u0930 \u092c\u0947\u0939\u0924\u0930 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0928\u093e \u0939\u094b\u0917\u093e, \u0914\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u091c\u0928 \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0928\u093e \u0939\u094b\u0917\u093e\u0964\u00a0<\/p> ","protected":false},"excerpt":{"rendered":"<p>How to Use Sets, Reps, and Rest to Meet Your Exercise Goals. \u0938\u0947\u091f, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u0906\u0930\u093e\u092e \u0905\u0902\u0924\u0930\u093e\u0932 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e\u094b\u0902 [&hellip;]<\/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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