{"id":259428,"date":"2019-06-27T05:58:00","date_gmt":"2019-06-27T03:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259428"},"modified":"2023-09-08T09:28:10","modified_gmt":"2023-09-08T07:28:10","slug":"uprazhnenia-myshcy-spiny","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/uprazhnenia-myshcy-spiny\/","title":{"rendered":"\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u041c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b"},"content":{"rendered":"\n<p><strong>\u0421\u043f\u0438\u043d\u0430 &#8211; \u0441\u0430\u043c\u0430\u044f \u0441\u043b\u043e\u0436\u043d\u0430\u044f \u0447\u0430\u0441\u0442\u044c \u043c\u044b\u0448\u0446, <\/strong>\u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0434\u043b\u044f<strong> \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u0438 \u043f\u0440\u043e\u0440\u0438\u0441\u043e\u0432\u043a\u0438 \u0441\u043f\u0438\u043d\u043d\u044b\u0445 \u043c\u044b\u0448\u0446&nbsp; \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0438 \u0443\u0441\u0438\u043b\u0438\u0439. <\/strong>\u041e\u0434\u043d\u0430\u043a\u043e, \u0435\u0441\u043b\u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u043d\u0430\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b,&nbsp; \u0432\u0441\u043a\u043e\u0440\u0435 \u0432\u044b \u0443\u0432\u0438\u0434\u0438\u0442\u0435<strong> \u0441\u0438\u043c\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u0443\u044e \u043a\u0440\u0430\u0441\u0438\u0432\u0443\u044e \u0444\u0438\u0433\u0443\u0440\u0443 <\/strong>\u0438 \u0436\u0435\u043b\u0430\u043d\u043d\u0443\u044e<strong> \u0448\u0438\u0440\u043e\u043a\u0443\u044e \u0441\u043f\u0438\u043d\u0443. <\/strong>\u041a\u0430\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0432\u0430\u0448\u0443 \u0441\u043f\u0438\u043d\u0443 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c? \u041c\u044b \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u0438\u043b\u0438 \u0434\u043b\u044f \u0432\u0430\u0441<strong> \u0441\u043f\u0438\u0441\u043e\u043a \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, <\/strong>\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u043e\u043b\u0436\u043d\u044b<strong> \u0432\u0445\u043e\u0434\u0438\u0442\u044c \u0432 \u0432\u0430\u0448 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/strong><\/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\u043e\u0432\u0435\u0442<\/strong><\/em>: \u041d\u0438\u043a\u043e\u0433\u0434\u0430 <strong>\u043d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u0440\u0430\u0441\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c\u0441\u044f<\/strong> \u043f\u0435\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 \u0441\u043f\u0438\u043d\u044b. \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0435 \u0432\u044b \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u0435 \u0442\u0440\u0430\u0432\u043c\u044b \u043c\u044b\u0448\u0446.<\/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\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u041c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b\" width=\"843\" height=\"562\" title=\"\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u041c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b\"\/><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28683,36058,49009,30209,46027,36229,36340\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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:\u0422\u044f\u0433\u0430 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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;\u0422\u044f\u0433\u0430 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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;\u0422\u044f\u0433\u0430 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0434\u0432\u0443\u043c\u044f \u0440\u0443\u043a\u0430\u043c\u0438 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:\u0422\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0441\u0438\u0434\u044f \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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\u0435\u0440\u0442\u0432\u0430\u044f \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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:\u0428\u0438\u0440\u043e\u043a\u0430\u044f \u0442\u044f\u0433\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430 \u043a \u0433\u0440\u0443\u0434\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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: \u0422\u044f\u0433\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0433\u043e \u0431\u043b\u043e\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:\u0422\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0441\u0438\u0434\u044f<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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;\u0422\u044f\u0433\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435 \u043d\u0430 \u043b\u0430\u0432\u043e\u0447\u043a\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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;\u0422\u044f\u0433\u0430 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp;\u041f\u043e\u0434\u044c\u0435\u043c \u043f\u043b\u0435\u0447 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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: \u0422\u044f\u0433\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430 \u0432 \u043a\u0440\u043e\u0441\u0441\u043e\u0432\u0435\u0440\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp;\u0422\u044f\u0433\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430 \u0448\u0438\u0440\u043e\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp; \u041d\u0438\u0436\u043d\u044f\u044f \u0442\u044f\u0433\u0430 \u0448\u0442\u0430\u043d\u0433\u0438 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp; \u041d\u0430\u043a\u043b\u043e\u043d\u044b \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u043e\u0439 \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435 \u0421\u043c\u0438\u0442\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp;\u041c\u0435\u0440\u0442\u0432\u0430\u044f \u0442\u044f\u0433\u0430 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp;\u041c\u0435\u0440\u0442\u0432\u0430\u044f \u0442\u044f\u0433\u0430 \u0432 \u0441\u0442\u0438\u043b\u0435 \u0441\u0443\u043c\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp;\u0413\u0438\u043f\u0435\u0440\u044d\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp;\u0420\u0430\u0437\u0432\u043e\u0434\u043a\u0430 \u0440\u0443\u043a \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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: \u0416\u0438\u043c \u043b\u0435\u0436\u0430 \u0441 \u0448\u0438\u0440\u043e\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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:&nbsp; \u041c\u0435\u0440\u0442\u0432\u0430\u044f \u0442\u044f\u0433\u0430&nbsp; \u0432 \u0441\u0442\u043e\u0439\u043a\u0435 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438<\/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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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>\u0415\u0441\u043b\u0438 \u0432\u044b \u0441\u0442\u0440\u0430\u0434\u0430\u0435\u0442\u0435 \u043e\u0442 \u0431\u043e\u043b\u0435\u0439 \u0432 \u0441\u043f\u0438\u043d\u0435 \u0438 \u0437\u0430\u0431\u0438\u0442\u044b\u0445 \u043c\u044b\u0448\u0446, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u044d\u0442\u0438 <a title=\"20 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b, \u0447\u0442\u043e\u0431\u044b \u0443\u0441\u0442\u0440\u0430\u043d\u0438\u0442\u044c\u0431\u043e\u043b\u0438 \u0432 \u0441\u043f\u0438\u043d\u0435 \u0438 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0435.\" href=\"https:\/\/gymbeam.ua\/blog\/20-upraznenyj-dlia-spyny-kotorye-pomohut-ustranyt-boly-v-spyne-y-pozvonochnyke\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">20 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b, \u0447\u0442\u043e\u0431\u044b \u0443\u0441\u0442\u0440\u0430\u043d\u0438\u0442\u044c\u0431\u043e\u043b\u0438 \u0432 \u0441\u043f\u0438\u043d\u0435 \u0438 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0435.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u044b \u0432\u0435\u0440\u0438\u043c, \u0447\u0442\u043e <strong>\u0432\u0434\u043e\u0445\u043d\u043e\u0432\u0438\u043b\u0438 \u0432\u0430\u0441 \u044d\u0442\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, <\/strong>\u0438 \u0432\u0430\u0448\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u0435\u0440\u0435\u0439\u0434\u0435\u0442 \u043d\u0430 \u043d\u043e\u0432\u044b\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c.<strong> \u0423 \u0432\u0430\u0441 \u0442\u043e\u0436\u0435 \u0435\u0441\u0442\u044c \u043f\u0440\u043e\u0432\u0435\u0440\u0435\u043d\u043d\u044b\u0435&nbsp; \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b? <\/strong>\u0414\u0430\u0439\u0442\u0435 \u043d\u0430\u043c \u0437\u043d\u0430\u0442\u044c \u043e \u043d\u0438\u0445 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445. \u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u0441\u0442\u0430\u0442\u044c\u044f,<strong> \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0435\u0435 \u0440\u0435\u043f\u043e\u0441\u0442\u043e\u043c.<\/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\u044b \u0432\u0441\u0435\u0433\u0434\u0430 \u0445\u043e\u0442\u0435\u043b\u0438 \u0438\u043c\u0435\u0442\u044c \u0448\u0438\u0440\u043e\u043a\u0443\u044e \u0441\u043f\u0438\u043d\u0443? \u041c\u044b \u0432\u044b\u0431\u0440\u0430\u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b \u0432 \u0432\u0438\u0434\u0435 \u0432\u0438\u0434\u0435\u043e\u0443\u0440\u043e\u043a\u043e\u0432. \u041a\u0430\u043a\u043e\u0435 \u0438\u0437 \u043d\u0438\u0445 \u0432\u044b \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435? \u0423 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u043b\u044e\u0431\u0438\u043c\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b?<\/p>\n","protected":false},"author":25,"featured_media":110805,"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":[112],"tags":[6412,7264,6364,7486],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259428","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"tag-6412","9":"tag-7264","10":"tag-6364","11":"tag-7486","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\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u041c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0412\u044b \u0432\u0441\u0435\u0433\u0434\u0430 \u0445\u043e\u0442\u0435\u043b\u0438 \u0438\u043c\u0435\u0442\u044c \u0448\u0438\u0440\u043e\u043a\u0443\u044e \u0441\u043f\u0438\u043d\u0443? \u041c\u044b \u0432\u044b\u0431\u0440\u0430\u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b \u0432 \u0432\u0438\u0434\u0435 \u0432\u0438\u0434\u0435\u043e\u0443\u0440\u043e\u043a\u043e\u0432. \u041a\u0430\u043a\u043e\u0435 \u0438\u0437 \u043d\u0438\u0445 \u0432\u044b \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435? \u0423 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u043b\u044e\u0431\u0438\u043c\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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\u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435? \u0423 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u043b\u044e\u0431\u0438\u043c\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043f\u0438\u043d\u044b?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ua\/blog\/uprazhnenia-myshcy-spiny\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-27T03:58:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-08T07:28:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ua\/blog\/wp-content\/uploads\/mageblog\/fb_zoznam_cvikov_chrbat.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta 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