{"id":9857,"date":"2024-01-07T19:10:03","date_gmt":"2024-01-07T19:10:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9857"},"modified":"2024-01-07T19:10:06","modified_gmt":"2024-01-07T19:10:06","slug":"7-dumbbell-chest-exercises-you-can-do-without-a-bench","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/7-dumbbell-chest-exercises-you-can-do-without-a-bench\/","title":{"rendered":"7 \u0921\u0902\u092c\u0932 \u091b\u093e\u0924\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a \u090f\u0915 \u092c\u0947\u0902\u091a \u0915\u0947 \u092c\u093f\u0928\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902"},"content":{"rendered":"<p>\u092b\u093f\u091f\u0928\u0947\u0938 \u0909\u0926\u094d\u092f\u094b\u0917 \u0928\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u0928\u0908 \u092a\u094d\u0930\u094c\u0926\u094d\u092f\u094b\u0917\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u094b \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u094b\u0924\u0947 \u0939\u0941\u090f \u0926\u0947\u0916\u093e \u0939\u0948 \u0914\u0930 \u0905\u0924\u094d\u092f\u093e\u0927\u0941\u0928\u093f\u0915 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0941\u0935\u093f\u0927\u093e\u0913\u0902 \u0915\u0940 \u0906\u092e\u0926 \u0926\u0947\u0916\u0940 \u0939\u0948\u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u092f\u0939 \u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0930\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u0948 \u0915\u093f \u0906\u092a \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u092c\u0947\u0902\u091a \u0914\u0930 \u0915\u0947\u0935\u0932 \u0921\u0902\u092c\u0932 \u0915\u0940 \u090f\u0915 \u091c\u094b\u0921\u093c\u0940 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0920\u094b\u0938 \u091b\u093e\u0924\u0940 \u0915\u0938\u0930\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u092e\u0947\u0930\u093e \u0935\u093f\u0936\u094d\u0935\u093e\u0938 \u0915\u0930\u094b, \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902!<\/p> <p>\u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902, \u092e\u0948\u0902 \u0906\u092a\u0915\u094b 7 \u092d\u092f\u093e\u0928\u0915 \u0921\u0902\u092c\u0932 \u091b\u093e\u0924\u0940 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u0924\u093e\u0928\u0947 \u091c\u093e \u0930\u0939\u093e \u0939\u0942\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092c\u0947\u0902\u091a \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948!<\/p> <h2 class=\"wp-block-heading\">7 \u0921\u0902\u092c\u0932 \u091a\u0947\u0938\u094d\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e: \u0915\u094b\u0908 \u092c\u0947\u0902\u091a \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948!<\/h2> <p>\u0915\u094b\u0908 \u092c\u0947\u0902\u091a \u0928\u0939\u0940\u0902, \u0915\u094b\u0908 \u092c\u093f\u0917\u0940 \u0928\u0939\u0940\u0902!<\/p> <p>\u0907\u0928 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u092a\u0947\u0915\u094d\u091f\u094b\u0930\u0932 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0922\u093c\u0947\u0902 \u091c\u094b \u0906\u092a \u0921\u0902\u092c\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u093e\u0926 \u092e\u0947\u0902, \u0906\u092a\u0915\u094b \u090f\u0915 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0938\u0930\u0924 \u092d\u0940 \u092e\u093f\u0932\u0947\u0917\u0940 \u091c\u093f\u0938\u0947 \u0906\u092a \u0906\u091c\u093c\u092e\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0905\u092d\u094d\u092f\u093e\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u091a\u094b\u091f \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0924\u0915\u0928\u0940\u0915 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902!<\/p> <h3 class=\"wp-block-heading\">1. \u0916\u0921\u093c\u0947 \u091b\u093e\u0924\u0940 \u092a\u094d\u0930\u0947\u0938<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Standing Chest Press David Kimmerle\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/I2l8AYYSNUo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u090f\u0915 \u0938\u094d\u0925\u093e\u092f\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u090f\u0915 \u092a\u094d\u0930\u0947\u0938 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u090f\u0915 \u0905\u0926\u094d\u0935\u093f\u0924\u0940\u092f \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u0947\u0915\u094d\u091f\u094b\u0930\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0928\u0908 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0909\u0924\u094d\u0924\u0947\u091c\u0928\u093e \u092a\u0948\u0926\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u0915\u0947\u0935\u0932 \u090f\u0915 \u0921\u0902\u092c\u0932 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u091d\u0941\u0915\u0940 \u0939\u0941\u0908 \u092c\u093e\u0939\u094b\u0902 \u092a\u0930 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u090f\u0915 \u0921\u0902\u092c\u0932 \u092a\u0915\u0921\u093c\u0947 \u0939\u0941\u090f \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u094b\u0902\u0964 \u091b\u093e\u0924\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0921\u0902\u092c\u0932 \u0915\u094b \u0928\u093f\u091a\u094b\u0921\u093c\u0947\u0902\u0964 \u092b\u093f\u0930 \u0921\u0902\u092c\u0932 \u0915\u094b \u0906\u092a\u0938\u0947 \u0926\u0942\u0930 \u0927\u0915\u0947\u0932\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u094c\u091f\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a\u0915\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u0928 \u0915\u0930 \u0926\u093f\u092f\u093e \u091c\u093e\u090f\u0964<\/p> <p>\u0906\u092a\u0915\u094b \u092f\u0939 \u0926\u0947\u0916\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0915\u093f \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0906\u092a \u0925\u0915\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0928\u0939\u0940\u0902 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964 \u0909\u0928\u094d\u0939\u0947\u0902 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0932\u093e\u0907\u0928 \u092e\u0947\u0902 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0940 \u090f\u0915 \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u094b\u0930 \u0915\u094b \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0924\u0928\u093e\u0935 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u0938\u094d\u0924 \u0930\u0916\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u0935\u091c\u0928 \u0915\u094b \u0906\u092a\u0938\u0947 \u0926\u0942\u0930 \u0927\u0915\u0947\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">2. \u0916\u0921\u093c\u0947 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u091b\u093e\u0924\u0940 \u092e\u0915\u094d\u0916\u0940<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Standing Dumbbell Chest Fly\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/stzWeo5F6Cc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u090f\u0915 \u0938\u093e\u092e\u0928\u0947 \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u0924\u0930\u0939 \u0939\u0948 \u091c\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930\u0947\u0902\u0917\u0947, \u0932\u0947\u0915\u093f\u0928 \u0915\u0932\u093e\u0908 \u0915\u0947 \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u092e\u094b\u0921\u093c \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b \u0907\u0938\u0947 \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u091b\u093e\u0924\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0939\u093e\u0925 \u092e\u0947\u0902 \u090f\u0915 \u0921\u0902\u092c\u0932 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940\u0964<\/p> <p>\u0905\u092a\u0928\u0947 \u0915\u093f\u0928\u093e\u0930\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0921\u0902\u092c\u0932 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0924\u091f\u0938\u094d\u0925, \u0917\u094d\u0930\u093e\u0909\u0902\u0921\u0947\u0921 \u0938\u094d\u091f\u0948\u0902\u0921\u093f\u0902\u0917 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902, \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0930\u0939\u093e \u0939\u0948\u0964 \u0915\u094b\u0939\u0928\u0940 \u092e\u0947\u0902 \u092c\u0902\u0926 \u090f\u0915 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092e\u094b\u0921\u093c \u0915\u0947 \u0938\u093e\u0925, \u0905\u092a\u0928\u0940 \u0926\u094b\u0928\u094b\u0902 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937\u094b\u0902 \u0938\u0947 \u0909\u0920\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0921\u0902\u092c\u0932 \u091b\u093e\u0924\u0940 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092a\u0930 \u092e\u093f\u0932\u0947\u0902\u0964 \u090a\u092a\u0930 \u0914\u0930 \u0928\u0940\u091a\u0947 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0927\u0940\u092e\u0940 \u0914\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p> <p>\u0905\u0928\u093e\u0935\u0936\u094d\u092f\u0915 \u0917\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0935\u093f\u0930\u094b\u0927 \u092e\u0947\u0902 \u0935\u091c\u0928 \u0915\u094b &#8220;\u0938\u094d\u0935\u093f\u0902\u0917&#8221; \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u094b\u0930 \u092a\u0930, \u0939\u092e\u0947\u0936\u093e\u0964<\/p> <p>\u092a\u094d\u0930\u094b \u091f\u093f\u092a:&nbsp;\u090f\u0915&nbsp;\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092f\u0939 \u0915\u0930\u094b<strong>\u090f\u0915\u092a\u0915\u094d\u0937\u0940\u092f \u0905\u092d\u094d\u092f\u093e\u0938<\/strong>&nbsp;\u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u090f\u0915 \u0939\u093e\u0925 \u0915\u0947 \u0938\u093e\u0925 \u092f\u093e \u0905\u0927\u093f\u0915\u0924\u092e \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u092c\u093e\u090f\u0902 \u0938\u0947 \u0926\u093e\u090f\u0902 \u092c\u093e\u0930\u0940 \u0938\u0947!<\/p> <h3 class=\"wp-block-heading\">3. \u0930\u093f\u0935\u0930\u094d\u0938 \u0921\u0902\u092c\u0932 \u091a\u0947\u0938\u094d\u091f \u092a\u094d\u0930\u0947\u0938<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Dumbbell Reverse Floor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZrrazVvELY0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u0930\u093f\u0935\u0930\u094d\u0938 \u0921\u0902\u092c\u0932 \u092a\u094d\u0930\u0947\u0938 \u0915\u093e \u092a\u094d\u0930\u092e\u0941\u0916 \u0924\u0924\u094d\u0935 \u0939\u093e\u0925 \u0914\u0930 \u0915\u0932\u093e\u0908 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u092e\u093e\u0928\u0915 \u0921\u0902\u092c\u0932 \u091a\u0947\u0938\u094d\u091f \u092a\u094d\u0930\u0947\u0938 \u092e\u0947\u0902, \u0906\u092a \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0921\u0902\u092c\u0932 \u0915\u094b \u092a\u0915\u0921\u093c \u0932\u0947\u0902\u0917\u0947, \u091c\u094b \u0906\u092a\u0938\u0947 \u0926\u0942\u0930 \u0939\u0948\u0964 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902, \u0906\u092a \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0921\u0902\u092c\u0932 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930, \u0905\u092a\u0928\u0940 \u0913\u0930, \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u092a\u0915\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u091b\u094b\u091f\u093e \u0938\u092e\u093e\u092f\u094b\u091c\u0928 \u0906\u092a\u0915\u0947 \u092a\u0947\u0915\u094d\u091f\u094b\u0930\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u090f\u0915 \u0905\u0926\u094d\u0935\u093f\u0924\u0940\u092f \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0915\u0930 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090f\u0902 \u0914\u0930 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0938\u092a\u093e\u091f \u0915\u0930\u0947\u0902\u0964 \u090f\u0915 \u0930\u093f\u0935\u0930\u094d\u0938 \u092a\u0915\u0921\u093c \u0915\u0947 \u0938\u093e\u0925 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0939\u093e\u0925 \u092e\u0947\u0902 \u090f\u0915 \u0921\u0902\u092c\u0932 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u090a\u092a\u0930 \u0914\u0930 \u090f\u0915 \u0938\u093e\u0925 \u0935\u091c\u0928 \u0926\u092c\u093e\u090f\u0902, \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0928\u093f\u091a\u094b\u0921\u093c\u0947\u0902\u0964<\/p> <p>\u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0930\u0916\u0947\u0902 \u091c\u0939\u093e\u0902 \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902 (\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u092a\u0930) \u0936\u0941\u0930\u0942 \u0915\u093f\u092f\u093e \u0925\u093e\u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u0947\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u093f\u091a\u0932\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u093e\u0925 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u090f\u0915 \u0935\u094d\u092f\u093e\u092a\u0915 \u092f\u093e \u0938\u0902\u0915\u0940\u0930\u094d\u0923 \u092e\u093e\u0928 \u0932\u0947\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">4. \u0921\u0902\u092c\u0932 \u091f\u0940 \u092a\u0941\u0936 \u0905\u092a<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How To: Dumbbell T Push-Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/V-eGCkjMtWE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u092a\u0941\u0936 \u0905\u092a \u092a\u0930 \u092f\u0939 \u0905\u0926\u094d\u0935\u093f\u0924\u0940\u092f \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u093e \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0930\u0947\u0902\u0917\u0947! \u0907\u0938 \u092a\u0941\u0936 \u0905\u092a \u0915\u0947 \u0932\u093f\u090f \u0915\u0908 \u0924\u0924\u094d\u0935 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u094b\u0930 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938 \u0935\u091c\u0939 \u0938\u0947, \u092f\u0939 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0921\u0902\u092c\u0932 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0941\u0936 \u0905\u092a \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u091c\u093e\u090f\u0902, \u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947\u0964 \u0906\u092a\u0915\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0905\u0902\u0926\u0930 \u0915\u0940 \u0913\u0930 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u090f\u0915 \u092a\u0941\u0936 \u0905\u092a \u0915\u0930\u0915\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964 \u091c\u092c \u0906\u092a \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u092c\u093e\u0939\u094b\u0902 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0906 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0940 \u092c\u093e\u0902\u0939 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u091c\u092e\u0940\u0928 \u0938\u0947 \u090f\u0915 \u0921\u0902\u092c\u0932 \u0909\u0920\u093e\u090f\u0902 \u0914\u0930 \u0924\u092c \u0924\u0915 \u0918\u0941\u092e\u093e\u090f\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 &#8216;\u091f\u0940&#8217; \u0906\u0915\u093e\u0930 \u0928 \u092c\u0928\u093e \u0932\u0947\u0964<\/p> <p>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u092e\u0947\u0902 \u090f\u0915 \u092a\u0941\u0936 \u0905\u092a \u0914\u0930 \u090f\u0915 \u091f\u094d\u0935\u093f\u0938\u094d\u091f \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u092c\u093e\u090f\u0902 \u0938\u0947 \u0926\u093e\u090f\u0902 \u092c\u093e\u0930\u0940-\u092c\u093e\u0930\u0940 \u0938\u0947 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0921\u0902\u092c\u0932 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u090a\u0902\u091a\u093e\u0908 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0941\u0936 \u0905\u092a \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0917\u0939\u0930\u093e\u0908 \u0924\u0915 \u0928\u0939\u0940\u0902 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0935\u0927\u093e\u0928 \u0930\u0939\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0907\u0937\u094d\u091f\u0924\u092e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">5. \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u0921\u0902\u092c\u0932 \u092a\u0941\u0932 \u0913\u0935\u0930<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Swiss Ball DB Pullovers\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8ppVZFbzrf4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u0921\u0902\u092c\u0932 \u092a\u0941\u0932-\u0913\u0935\u0930 \u0905\u0915\u094d\u0938\u0930 \u090f\u0915 \u092c\u0947\u0902\u091a \u0915\u0947 \u0938\u093e\u0925 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u090f\u0915 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0910\u0938\u093e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u0947 \u0915\u093e\u092e \u0915\u093e \u090f\u0915 \u0924\u0924\u094d\u0935 \u091c\u0941\u0921\u093c \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u090f\u0915 \u0921\u0902\u092c\u0932 \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0905\u092a\u0928\u0940 \u090a\u092a\u0930\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u092a\u0941\u0932 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964 \u0906\u092a\u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0906\u092a\u0915\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f \u091c\u094b \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u090a\u092a\u0930 \u092b\u0948\u0932\u0940 \u0939\u0941\u0908 \u0939\u0948\u0902\u0964 \u092b\u093f\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902, \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0921\u0902\u092c\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0932\u0948\u091f\u093f\u0938\u093f\u092e\u0938 \u0921\u094b\u0930\u094d\u0938\u0940 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u0921\u0902\u092c\u0932 \u0915\u094b \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0916\u0940\u0902\u091a\u0924\u0947 \u0938\u092e\u092f, \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0914\u0930 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092c\u093e\u0939\u0930 \u0915\u0940 \u0913\u0930 \u0915\u0947 \u092c\u091c\u093e\u092f \u0905\u0902\u0926\u0930 \u0915\u0940 \u0913\u0930 \u0918\u0941\u092e\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0947\u0902\u0964 \u092f\u0939 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u0907\u0938 \u091a\u0930\u0923 \u092e\u0947\u0902 \u0906\u092a\u0915\u0947 \u0932\u0948\u091f\u094d\u0938 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f\u0923 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0917\u093e\u0964<\/p> <p>\u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u094b \u0939\u093e\u0907\u092a\u0930\u092b\u094d\u0932\u0947\u0915\u094d\u0938\u093f\u092f\u0928 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0928\u0947 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u0924\u091f\u0938\u094d\u0925 \u0930\u0940\u0922\u093c \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0932\u0917\u0947 \u0930\u0939\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u092c \u0935\u091c\u0928 \u0906\u092a\u0915\u0947 \u0938\u093f\u0930 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">6. \u090f\u0915\u0932 \u0939\u093e\u0925 \u092e\u0902\u091c\u093f\u0932 \u091b\u093e\u0924\u0940 \u092a\u094d\u0930\u0947\u0938<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Single Arm Floor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Xu7QaebaQRI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u092c\u093e\u090f\u0902 \u0914\u0930 \u0926\u093e\u090f\u0902 \u0915\u093f\u0928\u093e\u0930\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u092e\u0942\u0932 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0905\u0935\u0938\u0930 \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u090f\u0915 \u0924\u0930\u092b \u0935\u091c\u0928 \u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u090f\u0915 \u0921\u0902\u092c\u0932 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0915\u0930 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0915\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u092e\u0947\u0902 \u0921\u0902\u092c\u0932 \u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u092a\u0930 \u0930\u0916\u093e \u0939\u0948; \u0905\u092a\u0928\u0947 \u0926\u0942\u0938\u0930\u0947 \u0939\u093e\u0925 \u0915\u094b \u091c\u094b\u0921\u093c\u093e \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u091a\u094c\u0921\u093c\u093e (\u0939\u0925\u0947\u0932\u0940 \u0928\u0940\u091a\u0947) \u092c\u093e\u0939\u0930 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f.<\/p> <p>\u092f\u0939 \u0905\u0928\u0941\u0936\u0902\u0938\u093e \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902&nbsp;<strong>\u0926\u0941\u0930\u094d\u092c\u0932 \u092a\u0915\u094d\u0937<\/strong>&nbsp;\u091c\u092c \u090f\u0915\u0924\u0930\u092b\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0935\u091c\u0928 \u0915\u094b \u090f\u0915 \u0938\u0940\u0927\u0940 \u0930\u0947\u0916\u093e \u092e\u0947\u0902 \u090a\u092a\u0930 \u0914\u0930 \u0928\u0940\u091a\u0947 \u0926\u092c\u093e\u090f\u0902\u0964 \u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0935\u091c\u0928 \u0915\u094b \u0926\u092c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u094b\u0930 \u0915\u093f\u0915 \u0915\u094b \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0917\u0947 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0915\u093f\u0928\u093e\u0930\u0947 \u092a\u0930 \u0932\u0941\u0922\u093c\u0915\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915 \u0938\u0915\u0947\u0902 \u091c\u094b \u092d\u093e\u0930\u093f\u0924 \u0939\u0948\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0915\u094b\u0908 \u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0938\u092a\u093e\u091f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0907\u0938 \u092d\u093f\u0928\u094d\u0928\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0938\u0947 \u0915\u092e \u0907\u0928\u092a\u0941\u091f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">7. \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u0921\u0902\u092c\u0932 \u091b\u093e\u0924\u0940 \u092e\u0915\u094d\u0916\u0940<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Exercise Ball Flat Dumbbell Fly | Chest Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/i2MXSnO4Xvg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u0921\u0902\u092c\u0932 \u091a\u0947\u0938\u094d\u091f \u092b\u094d\u0932\u093e\u0908 \u0915\u094b \u092c\u0947\u0902\u091a \u0915\u0947 \u092c\u093f\u0928\u093e \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964&nbsp;<em>But this stability ball version is my favorite!<\/em><\/p> <p>\u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u092a\u0930 \u090a\u092a\u0930\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092e\u0927\u094d\u092f \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0914\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u091d\u0941\u0915\u093e \u0939\u0941\u0906 \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092f\u0925\u093e\u0938\u0902\u092d\u0935 \u0938\u092a\u093e\u091f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u092a\u0941\u0936 \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u092e\u0947\u0902 \u090f\u0915 \u092e\u093e\u092e\u0942\u0932\u0940 \u092e\u094b\u0921\u093c \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u090a\u092a\u0930 \u090f\u0915 \u0938\u093e\u0925 \u0921\u0902\u092c\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u092f\u0939\u093e\u0902 \u0938\u0947, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u0916\u094b\u0932\u0947\u0902, \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a\u0915\u0940 \u092c\u093e\u0939\u0947\u0902 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0928 \u0939\u094b\u0902\u0964 \u092b\u093f\u0930 \u092a\u0947\u0915\u094d\u091f\u094b\u0930\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u0947 \u0939\u0941\u090f, \u0921\u0902\u092c\u0932 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0935\u093e\u092a\u0938 \u0916\u0940\u0902\u091a\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0928\u093f\u091a\u094b\u0921\u093c \u0926\u0947\u0902\u0964<\/p> <p>\u092b\u0930\u094d\u0936 \u092a\u0930 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u092a\u0930 \u0910\u0938\u093e \u0915\u0930\u0928\u0947 \u0938\u0947 \u092f\u0939 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948&nbsp;<strong>\u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u0938\u094d\u0925\u093e\u092f\u093f\u0924\u094d\u0935<\/strong>\u0926\u094b\u0928\u094b\u0902&nbsp;\u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b!<\/p> <h2 class=\"wp-block-heading\"><strong>\u0909\u0926\u093e\u0939\u0930\u0923 \u0921\u0902\u092c\u0932 \u0915\u0947\u0935\u0932 \u091b\u093e\u0924\u0940 \u0915\u0938\u0930\u0924&nbsp;<\/strong><\/h2> <p>\u092e\u0948\u0902\u0928\u0947 \u090f\u0915 \u0915\u0938\u0930\u0924 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0930\u0916\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u0941\u091b \u0905\u092d\u094d\u092f\u093e\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092e\u0948\u0902\u0928\u0947 \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0915\u0935\u0930 \u0915\u093f\u092f\u093e \u0939\u0948 \u0924\u093e\u0915\u093f \u0906\u092a \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0938\u0915\u0947\u0902\u0964 \u092f\u0939 \u0915\u0938\u0930\u0924 \u0938\u092d\u0940 \u0915\u094b\u0923\u094b\u0902 \u0938\u0947 \u0906\u092a\u0915\u0940 \u092a\u0947\u0915\u094d\u091f\u094b\u0930\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u093e\u0930\u0928\u0947 \u0914\u0930 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0906\u0915\u093e\u0930 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u091b\u093e\u0924\u0940 \u0915\u0938\u0930\u0924 \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0921\u093f\u091c\u093c\u093e\u0907\u0928 \u0915\u0940 \u0917\u0908 \u0939\u0948\u0964<\/p> <p>\u0907\u0938 \u0915\u0938\u0930\u0924 \u0915\u094b 3&nbsp;\u092e\u0947\u0902 \u0935\u093f\u092d\u093e\u091c\u093f\u0924 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948<strong>\u0938\u0941\u092a\u0930\u0938\u0947\u091f<\/strong>.<\/p> <p><strong>SUPERSET 1<\/strong><\/p> <ol class=\"wp-block-list\"><li>Dumbbell T Push Up x 12 alternating<\/li><li>Standing Upward Chest Fly x 15<\/li><\/ol> <p>45 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 x 3 \u0915\u094b \u0926\u094b\u0939\u0930\u093e\u090f\u0902<\/p> <p><strong>SUPERSET 2<\/strong><\/p> <ol class=\"wp-block-list\"><li>Standing Chest Press x 12<\/li><li>Stability Ball Chest Fly x 10<\/li><\/ol> <p>1 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 x 3 \u0926\u094b\u0939\u0930\u093e\u090f\u0902<\/p> <p><strong>SUPERSET 3<\/strong><\/p> <ol class=\"wp-block-list\"><li>Stability Ball Dumbbell Pull-Overs x 12<\/li><li>Single Arm Floor Press x 8<\/li><\/ol> <p>1 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 x 3 \u0926\u094b\u0939\u0930\u093e\u090f\u0902<\/p> <p>\u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0942\u091a\u0940 \u092e\u0947\u0902 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u093f\u090f \u0917\u090f \u0935\u0940\u0921\u093f\u092f\u094b \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0906\u092a\u0915\u094b \u0938\u0939\u0940 \u0924\u0915\u0928\u0940\u0915 \u0926\u093f\u0916\u093e\u090f\u0902\u0917\u0947, \u0924\u093e\u0915\u093f \u0906\u092a \u0907\u0938 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930 \u0938\u0915\u0947\u0902!<\/p> <h2 class=\"wp-block-heading\">\u0938\u092e\u093e\u092a\u094d\u0924\u093f<\/h2> <p>\u092f\u0939 \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u092a\u0937\u094d\u091f \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u091b\u093e\u0924\u0940 \u0915\u0938\u0930\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0902\u091a \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u090f\u0915 \u092c\u0947\u0902\u091a \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0914\u0930 \u092a\u094d\u092f\u093e\u0930 \u0915\u093f\u090f \u0917\u090f \u091b\u093e\u0924\u0940 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0915\u094b \u092b\u0930\u094d\u0936 \u092f\u093e \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947 \u0926\u094b\u0939\u0930\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948!<\/p> <p>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u091c\u0928 \u092e\u0947\u0902 \u0921\u0902\u092c\u0932 \u0915\u093e \u090f\u0915 \u0938\u0947\u091f \u0906\u092a\u0915\u0947 \u0918\u0930 \u0915\u0947 \u0906\u0930\u093e\u092e \u092e\u0947\u0902 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u0915\u0938\u0930\u0924 \u0915\u0940 \u090f\u0915 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u092c\u093f\u0902\u0926\u0941 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0907\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0921\u0902\u092c\u0932 \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u0926\u0947\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> 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