{"id":259283,"date":"2019-06-21T12:39:00","date_gmt":"2019-06-21T10:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259283"},"modified":"2023-07-27T17:45:21","modified_gmt":"2023-07-27T15:45:21","slug":"spisuk-s-uprajneniq-muskulatura-na-gurba","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/spisuk-s-uprajneniq-muskulatura-na-gurba\/","title":{"rendered":"\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: \u041c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430"},"content":{"rendered":"\n<p><strong>\u041c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 <\/strong>\u0441\u0430 <strong>\u0441\u043b\u043e\u0436\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430&nbsp;<\/strong>\u0438 \u0437\u0430\u0442\u043e\u0432\u0430 <strong>\u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0440\u0435\u043b\u0435\u0444<\/strong> \u043e\u0442\u043d\u0435\u043c\u0430 \u043f\u043e\u0432\u0435\u0447\u0435 \u0432\u0440\u0435\u043c\u0435 \u0438 \u0443\u0441\u0438\u043b\u0438\u044f. \u041d\u043e \u0430\u043a\u043e \u0431\u044a\u0434\u0435\u0442\u0435 \u0443\u043f\u043e\u0440\u0438\u0442\u0438, \u0449\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 <strong>\u0441\u0438\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u0430 \u0444\u0438\u0433\u0443\u0440\u0430<\/strong> \u0438 \u0442\u0430\u043a\u0430 \u0436\u0435\u043b\u0430\u043d\u0438\u044f \u0448\u0438\u0440\u043e\u043a \u0433\u0440\u044a\u0431. \u041a\u043e\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043f\u043e\u0434\u043e\u0431\u0430\u0432\u0430\u0449\u043e? \u041f\u043e\u0434\u0433\u043e\u0442\u0432\u0438\u043b\u0438 \u0441\u043c\u0435 \u0437\u0430 \u0432\u0430\u0441 \u0441\u043f\u0438\u0441\u044a\u043a \u0441 <strong>\u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/strong>, \u043a\u043e\u0438\u0442\u043e \u0441\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 <strong>\u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043b\u0438\u043f\u0441\u0432\u0430\u0442<\/strong> \u0432\u044a\u0432 \u0432\u0430\u0448\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>\u0421\u044a\u0432\u0435\u0442:<\/strong> <\/em> \u041f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0433\u0440\u044a\u0431 \u043d\u0438\u043a\u043e\u0433\u0430 <strong>\u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430.<\/strong>&nbsp;\u0422\u043e\u0439 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 <strong>\u0438\u0437\u0431\u0435\u0433\u043d\u0435\u0442\u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u0438\u0442\u0435 \u043d\u0430\u0440\u0430\u043d\u044f\u0432\u0430\u043d\u0438\u044f<\/strong> \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-610576810.jpg\" alt=\"\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: \u041c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430\" width=\"843\" height=\"562\" title=\"\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: \u041c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430\"\/><\/figure><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">One-arm dumbell rows: \u0415\u0434\u043d\u043e\u0441\u0442\u0440\u0430\u043d\u043d\u043e \u0433\u0440\u0435\u0431\u0430\u043d\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b \u043e\u0442 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Perfect Your Dumbbell Row | Form Check | Men&#039;s Health\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/roCP6wCXPqo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Barbell rows:&nbsp;\u0413\u0440\u0435\u0431\u0430\u043d\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Barbell Row\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/A1tmBJKKfVs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">T-bar rows:&nbsp;\u0413\u0440\u0435\u0431\u0430\u043d\u0435 \u0441 T-\u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How-To: T-Bar Rows - Feroce Iron Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/m2KAkQV7pdA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">      <\/h3>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Seated cable rows:&nbsp;\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Properly Do The Seated Cable Row (IT MATTERS!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/sP_4vybjVJs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Deadlifts: \u041c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Perform the Deadlift for Growth (5 Mistakes You\u2019re Probably Making)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ytGaGIn3SjE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\">&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Lat machine pulldowns:&nbsp;\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u0441 \u0448\u0438\u0440\u043e\u043a \u0445\u0432\u0430\u0442 \u043f\u0440\u0435\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Lat Pulldown | 3 GOLDEN RULES\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/CAwf7n6Luuc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Front rope pull-down: \u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Wide Grip Lat Pulldown\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9216fo6nA7A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Lat pulldown supinated grip: \u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043e\u0442 \u0441\u0435\u0434 \u0441 \u043f\u043e\u0434\u0445\u0432\u0430\u0442<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Do Lat Pulldowns Like This Instead (BETTER LATS GAINS!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qaJhYsCkX2s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prone row:&nbsp;\u0413\u0440\u0435\u0431\u0430\u043d\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u043b\u0438\u0446\u0435\u0432 \u043b\u0435\u0433 \u0432\u044a\u0440\u0445\u0443 \u043d\u0430\u043a\u043b\u043e\u043d\u0435\u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Prone Bench Row | Back Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/fV78qqekQU4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">One-arm cable rows:&nbsp;\u0415\u0434\u043d\u043e\u0441\u0442\u0440\u0430\u043d\u043d\u043e \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Standing One-Arm Row | Back Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/oSEYo6f3eWU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Dumbell shrugs: \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u0435\u0448\u043a\u0438\u0442\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do Dumbbell Shrugs\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/g6qbq4Lf1FI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pullups: \u041d\u0430\u0431\u0438\u0440\u0430\u043d\u0438\u044f \u043d\u0430 \u043b\u043e\u0441\u0442<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cviky na chrb\u00e1t na hrazde l J\u00e1n Kr\u00e1l l Gymbeam l 3PLE centrum\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/bJslyM6Z524?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V bar pulldowns: \u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u0441 V-\u0440\u044a\u043a\u043e\u0445\u0432\u0430\u0442\u043a\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do a V-Bar Pulldown\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/-HA56qLRK84?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Wide grip pulldowns: \u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u0441 \u0448\u0438\u0440\u043e\u043a \u0445\u0432\u0430\u0442<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do a Wide-Grip Pulldown\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/5gL2XgHghLY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Reverse grip bent over rows: \u0413\u0440\u0435\u0431\u0430\u043d\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Grip Bent Over Rows | How To Perform Them Correctly\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3gdGSSgDby8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Smith machine good mornings: \u041d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0437\u0430\u0434 \u0433\u043b\u0430\u0432\u0430 \u043d\u0430 \u0421\u043c\u0438\u0442 \u043c\u0430\u0448\u0438\u043d\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do the Good Morning Exercise\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Iycq-kJann0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Barbell deadlift: \u041c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0433\u043e\u043b\u044f\u043c\u0430 \u0449\u0430\u043d\u0433\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Barbell Deadlift Bent Row Complex | Exercise Guide\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PUNxkzCjWNk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sumo deadlift: \u0421\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/XsrD5y8EIKU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Back Extensions: \u0425\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0438<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do Back Extensions\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/vx0jZBEmZcE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Bodyweight Flyes: \u0420\u0430\u0437\u0442\u0432\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u0440\u044a\u0446\u0435 \u0432\u0441\u0442\u0440\u0430\u043d\u0438 \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u0435\u0433\u043b\u043e<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"bodyweight flyes m en\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/IdVVhvsAGNo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Wide-Grip Barbell Bench Press: \u041f\u0440\u0435\u0441\u0430 \u043e\u0442 \u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0441 \u0448\u0438\u0440\u043e\u043a \u0445\u0432\u0430\u0442<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pros and Cons Of Wide Grip Benching\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/X0pTUZZEGnA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\">Rack pulls: \u041c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u043e\u0442 \u0441\u0442\u043e\u0439\u043a\u0430, \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0430 \u0442\u043e\u0447\u043d\u043e \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rack Pulls | Lower Back | How-To Exercise Tutorial\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/aAjN8zS7Idg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>A\u043a\u043e \u0441\u0442\u0440\u0430\u0434\u0430\u0442\u0435 \u043e\u0442 \u0431\u043e\u043b\u043a\u0438 \u0432 \u0433\u044a\u0440\u0431\u0430 \u0438 \u0441\u0445\u0432\u0430\u043d\u0430\u0442\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u0435\u0437\u0438 <span style=\"color: #ff6600;\"><a title=\"20 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0433\u0440\u044a\u0431, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u043f\u0440\u0438 \u0431\u043e\u043b\u043a\u0438 \u0432 \u0433\u044a\u0440\u0431\u0430 \u0438 \u0432 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431\" href=\"https:\/\/gymbeam.bg\/blog\/20-uprajneniq-na-grub-koito-shte-pomognat-pri-bolki-v-gurba-i-grubnachniq-stulb\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">20 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u0440\u044a\u0431, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u043f\u0440\u0438 \u0431\u043e\u043b\u043a\u0430 \u0432 \u0433\u044a\u0440\u0431\u0430 \u0438 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412\u044f\u0440\u0432\u0430\u043c\u0435, \u0447\u0435 \u0443\u0441\u043f\u044f\u0445\u043c\u0435 \u0434\u0430 \u0432\u0438 \u043d\u0430\u0434\u044a\u0445\u0430\u043c\u0435 \u0434\u0430 \u043f\u0440\u043e\u0431\u0432\u0430\u0442\u0435 \u0442\u0435\u0437\u0438 <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/strong>, \u0441 \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0432\u0438 \u0437\u0430 <strong>\u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430<\/strong> \u0449\u0435 \u043f\u0440\u0435\u043c\u0438\u043d\u0435 \u043d\u0430 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u043e \u043d\u0438\u0432\u043e.&nbsp;<strong>\u0410 \u0432\u0438\u0435 \u0438\u043c\u0430\u0442\u0435 \u043b\u0438 \u043b\u044e\u0431\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u0440\u044a\u0431<\/strong>? \u041d\u0430\u043f\u0438\u0448\u0435\u0442\u0435 \u043d\u0438 \u043a\u043e\u0438 \u0441\u0430 \u0442\u0435 \u0432 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440. \u0410\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430, <strong>\u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0435\u0442\u0435 \u044f \u043a\u0430\u0442\u043e \u044f \u0441\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u0438\u043d\u0430\u0433\u0438 \u0441\u0442\u0435 \u0438\u0441\u043a\u0430\u043b\u0438 \u0448\u0438\u0440\u043e\u043a \u0433\u0440\u044a\u0431? \u041f\u043e\u0434\u0431\u0440\u0430\u0445\u043c\u0435 \u0437\u0430 \u0432\u0430\u0441 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u0440\u044a\u0431 \u043a\u0430\u0442\u043e \u0432\u0438\u0434\u0435\u043e \u0443\u0440\u043e\u0446\u0438. \u0429\u0435 \u0433\u0438 \u043f\u0440\u043e\u0431\u0432\u0430\u0442\u0435 \u043b\u0438? \u041a\u043e\u0435 \u0435 \u043b\u044e\u0431\u0438\u043c\u043e\u0442\u043e \u0432\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0433\u0440\u044a\u0431?<\/p>\n","protected":false},"author":25,"featured_media":110795,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[6355,7255,7477,6403],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259283","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-6355","9":"tag-7255","10":"tag-7477","11":"tag-6403","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: \u041c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0412\u0438\u043d\u0430\u0433\u0438 \u0441\u0442\u0435 \u0438\u0441\u043a\u0430\u043b\u0438 \u0448\u0438\u0440\u043e\u043a \u0433\u0440\u044a\u0431? \u041f\u043e\u0434\u0431\u0440\u0430\u0445\u043c\u0435 \u0437\u0430 \u0432\u0430\u0441 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u0440\u044a\u0431 \u043a\u0430\u0442\u043e \u0432\u0438\u0434\u0435\u043e \u0443\u0440\u043e\u0446\u0438. \u0429\u0435 \u0433\u0438 \u043f\u0440\u043e\u0431\u0432\u0430\u0442\u0435 \u043b\u0438? \u041a\u043e\u0435 \u0435 \u043b\u044e\u0431\u0438\u043c\u043e\u0442\u043e \u0432\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0433\u0440\u044a\u0431?\" \/>\n<meta name=\"robots\" content=\"index, follow, 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