{"id":3758,"date":"2025-07-01T00:00:07","date_gmt":"2025-07-01T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3758"},"modified":"2025-07-01T17:13:17","modified_gmt":"2025-07-01T17:13:17","slug":"best-rep-range-for-cutting-preserve-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/best-rep-range-for-cutting-preserve-muscle\/","title":{"rendered":"\u0915\u093e\u091f\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0930\u0947\u0902\u091c \u0964 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924"},"content":{"rendered":"<\/p>\n
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\u0915\u0938\u0930\u0924 \u090f\u0915:<\/p>\n

\u0938\u094d\u0915\u094d\u0935\u093e\u091f 5\u00d75<\/p>\n

\u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 5\u00d75<\/p>\n

\u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f 3\u00d75<\/p>\n

\u0915\u094d\u0932\u094b\u091c \u0917\u094d\u0930\u093f\u092a \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 3\u00d78<\/p>\n

\u092d\u093e\u0930\u093f\u0924 \u0920\u094b\u0921\u093c\u0940 \u090a\u092a\u0930 3\u00d78<\/p>\n

\u0915\u0938\u0930\u0924 \u092c\u0940: (\u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e):<\/p>\n

\u0938\u094d\u0915\u094d\u0935\u093e\u091f 3\u00d75<\/p>\n

\u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 3\u00d75<\/p>\n

\u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f 1\u00d75<\/p>\n

\u0915\u094d\u0932\u094b\u091c \u0917\u094d\u0930\u093f\u092a \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 2\u00d78<\/p>\n

\u092d\u093e\u0930\u093f\u0924 \u0920\u094b\u0921\u093c\u0940 \u090a\u092a\u0930 2\u00d78<\/p>\n

\u092f\u0939 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0915\u093f\u0938\u0940 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u0939\u0947\u091c\u093c \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0935\u0938\u0942\u0932\u0940 \u090f\u0915 \u092c\u0921\u093c\u0940 \u0939\u093f\u091f \u0932\u0917\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u094b \u0935\u093e\u092a\u0938 \u0938\u094d\u0915\u0947\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u092d\u093e\u0930\u0940 \u0938\u0947\u091f\u094b\u0902 \u092a\u0930 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u090a\u0930\u094d\u091c\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n

\n
\"rep<\/figure>\n<\/div>\n

\u092a\u094b\u0937\u0923 \u091c\u092c \u0915\u093e\u091f\u0928\u0947<\/h4>\n

\u092e\u093e\u0924\u094d\u0930\u093e \u092a\u0930 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0939\u092e \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0939\u092e\u093e\u0930\u093e \u0917\u0930\u092e\u0940 \u0915\u093e \u0918\u093e\u091f\u093e \u092c\u0939\u0941\u0924 \u092c\u0921\u093c\u093e \u0928 \u0939\u094b \u0964<\/p>\n

\u092e\u0947\u0930\u0940 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0905\u0927\u093f\u0915\u0924\u092e 0.5-1.5 \u092a\u093e\u0909\u0902\u0921 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0939\u0948\u0964 \u0907\u0938 \u0928\u093f\u092f\u092e \u0915\u093e \u0905\u092a\u0935\u093e\u0926 \u0917\u0902\u092d\u0940\u0930 \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0939\u094b\u0902\u0917\u0947 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u091c\u0932\u094d\u0926\u0940 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0902\u0930\u0915\u094d\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091a\u093f\u0902\u0924\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n

\u092f\u0926\u093f \u0906\u092a \u0935\u091c\u0928 \u092e\u0947\u0902 \u0915\u091f\u094c\u0924\u0940 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u092d\u0940 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0906\u092a \u0905\u0902\u0924 \u092e\u0947\u0902 \u0936\u0915\u094d\u0924\u093f \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u0905\u0928\u093e\u0935\u0936\u094d\u092f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0916\u094b\u0928\u0947 \u091c\u094b \u0905\u0928\u093f\u0935\u093e\u0930\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u093e \u0915\u093e\u0930\u0923 \u0939\u094b\u0917\u093e \u0964<\/p>\n

\u0936\u0915\u094d\u0924\u093f \u0939\u093e\u0928\u093f \u0915\u093e \u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0938\u094d\u0924\u0930 \u0915\u0940 \u0909\u092e\u094d\u092e\u0940\u0926 \u0939\u0948 \u091c\u092c \u0935\u091c\u0928 \u0915\u0940 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0930\u093e\u0936\u093f \u092e\u0947\u0902 \u0915\u091f\u094c\u0924\u0940 \u0932\u0947\u0915\u093f\u0928 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947 \u091c\u094b \u092e\u0948\u0902 \u0928\u0940\u091a\u0947 \u0938\u0942\u091a\u0940\u092c\u0926\u094d\u0927 \u0915\u0930\u0947\u0902\u0917\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923:<\/p>\n

    \n
  • \u0907\u0938\u0938\u0947 \u092d\u0940 \u092c\u0926\u0924\u0930 \u0932\u0940\u0935\u0930\u0947\u091c (\u092a\u0941\u0936\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0924\u0915\u093f\u092f\u093e!)<\/li>\n
  • \u0932\u094b\u0905\u0930 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0938\u094d\u091f\u094b\u0930<\/li>\n
  • \u0915\u092e \u0915\u0941\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f<\/li>\n<\/ul>\n

    \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u092a\u0930\u0939\u0947\u091c\u093c \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u092e\u0948\u0915\u094d\u0930\u094b \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u093e \u0915\u092e \u0938\u0947 \u0915\u092e 40-45% \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u092f\u0939 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0938\u094d\u0924\u0930 \u0915\u094b \u0909\u0920\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u093e \u0914\u0930 \u0907\u0938 \u0935\u091c\u0939 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u094b \u0915\u093e\u092b\u0940 \u092b\u093e\u092f\u0926\u093e \u0939\u094b\u0917\u093e\u0964<\/p>\n

    \u092e\u0948\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0930\u093e\u092f \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0939\u0902\u0915\u093e\u0930\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0915\u093e\u091f\u0928\u0947 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0930\u0916\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0915\u0947 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902, \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u092a\u093e\u0909\u0902\u0921 \u090f\u0915 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0925\u093e\u092a\u0928\u093e \u0915\u0941\u091b \u0915\u093e\u0930\u0923\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u092a\u0915\u0921\u093c:<\/p>\n

      \n
    1. \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n
    2. \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u0947 \u0932\u093e\u092d<\/li>\n
    3. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0924\u093e\u0930\u094d\u092e\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0917\u093e<\/li>\n<\/ol>\n

      \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u092c\u093e\u0915\u0940 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0938\u0947 \u092e\u093f\u0932\u0915\u0930 \u092c\u0928\u0924\u093e \u0939\u0948\u0964<\/p>\n

      \u0909\u0926\u093e\u0939\u0930\u0923:<\/p>\n

      \u0967\u096c\u0966 \u092a\u094c\u0902\u0921 \u0906\u0926\u092e\u0940 \u0968\u0968\u0966\u0966 \u0915\u0948\u0932\u094b\u0930\u0940 \u090f\u0915 \u0926\u093f\u0928 \u092a\u0930 \u0915\u093e\u091f\u0928\u0947<\/p>\n

        \n
      • \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f = 275g (50%)<\/li>\n
      • \u092a\u094d\u0930\u094b\u091f\u0940\u0928 = 165g (30%)<\/li>\n
      • \u0935\u0938\u093e = 49g (20%)<\/li>\n<\/ul>\n

        \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0938\u0940\u092e\u093f\u0924<\/h4>\n

        \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u090f\u0915 \u0906\u0915\u094d\u0930\u093e\u092e\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0918\u093e\u091f\u0947 \u092e\u0947\u0902 \u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0918\u093e\u091f\u0947 \u0915\u094b \u0927\u0915\u094d\u0915\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u091f\u093f\u0915\u093e\u090a \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0914\u0930 \u091c\u093f\u092e \u092e\u0947\u0902 \u0924\u093e\u0915\u0924 \u0915\u094b \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0947\u0917\u093e\u0964<\/p>\n

        \u0935\u0938\u0942\u0932\u0940 \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u090f\u0915 \u0915\u091f\u094c\u0924\u0940 \u092a\u0930 \u0915\u092e \u0939\u0948, \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0907\u0938 \u092c\u0922\u093c\u093e \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u090f\u0915 \u092c\u0939\u0941\u0924 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0938\u094d\u0924\u0930 (\u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932) \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n

        \u092e\u0947\u0930\u0940 \u0938\u0932\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f to30-45 \u092e\u093f\u0928\u091f LISS \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0938\u0924\u094d\u0930 2-4 \u092c\u093e\u0930 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u092c\u0902\u0926 \u0926\u093f\u0928\u094b\u0902 \u092a\u0930 \u091b\u0921\u093c\u0940 \u0939\u094b\u0917\u0940, \u092f\u0939 \u092c\u0939\u0941\u0924 \u0915\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0935\u0938\u0942\u0932\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0947\u0917\u093e \u0964<\/p>\n

        \u0938\u093e\u0930<\/h3>\n

        \u0935\u0939\u093e\u0902 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0939\u0948! \u092c\u0938 \u0938\u0902\u0915\u094d\u0937\u0947\u092a \u092e\u0947\u0902:<\/p>\n

          \n
        • \u0915\u093e\u091f\u0928\u0947 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 1-5 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0930\u0947\u0902\u091c \u092e\u0947\u0902 \u092d\u093e\u0930\u0940 \u092f\u094c\u0917\u093f\u0915 \u0909\u0920\u093e\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/li>\n
        • \u0915\u094b\u0908 \u0967.\u096b \u092a\u093e\u0909\u0902\u0921 \u0938\u0947 \u0905\u0927\u093f\u0915 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u0947 \u0932\u093f\u090f \u0932\u0915\u094d\u0937\u094d\u092f<\/li>\n
        • \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0909\u091a\u094d\u091a \u0930\u0916\u0947\u0902<\/li>\n
        • \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u092e\u0927\u094d\u092f\u092e \u0914\u0930 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u092e\u0947\u0902 \u0915\u092e \u0930\u0916\u0947\u0902<\/li>\n
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