{"id":28,"date":"2019-09-20T22:12:20","date_gmt":"2019-09-20T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/gogus-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T14:53:06","modified_gmt":"2020-08-06T11:53:06","slug":"gogus-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/ru\/%d0%b3%d1%80%d1%83%d0%b4%d1%8c-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d1%8f\/","title":{"rendered":"\u0413\u0440\u0443\u0434\u044c \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"28\" class=\"elementor elementor-28\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24c1e5b6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24c1e5b6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f521222\" data-id=\"2f521222\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d09c518 elementor-widget elementor-widget-text-editor\" data-id=\"2d09c518\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><div><div id=\"320646787626242132\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><div id=\"konu-ve-kategori-ana-basliklar\"><h1><span style=\"font-size: large;\">\u0411\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433 \/<a href=\"\/ru\/\">\u00a0<\/a><\/span><a style=\"font-size: 1.6em;\" href=\"\/ru\/vucut-gelistirme.html\/\"><span style=\"color: #33b1ef;\"><span style=\"font-size: large;\">\u0421\u043c\u043e\u0442\u0440\u0435\u0442\u044c \u0432\u0441\u0435<\/span><\/span><\/a><\/h1><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -15px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 52.041524703348%; padding: 0 15px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 10px; margin-left: 0px; margin-right: 0px; text-align: center;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/gogus-anatomi_orig.gif\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img class=\"aligncenter\" style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/gogus-anatomi_orig.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 - \u0410\u043d\u0430\u0442\u043e\u043c\u0438\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 - \u0411\u043e\u043b\u044c\u0448\u0430\u044f \u0433\u0440\u0443\u0434\u043d\u0430\u044f \u043a\u043b\u0435\u0442\u043a\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u0411\u043e\u043b\u044c\u0448\u0430\u044f \u0433\u0440\u0443\u0434\u043d\u0430\u044f \u043c\u044b\u0448\u0446\u0430<\/div><\/div><\/div><div><div style=\"height: 0px; overflow: hidden; width: 100%;\">\u00a0<\/div><hr class=\"styled-hr\" style=\"width: 100%;\" \/><div style=\"height: 20px; overflow: hidden; width: 100%;\">\u00a0<\/div><\/div><h3 class=\"wsite-content-title\" style=\"text-align: left;\">\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438<\/h3><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-1_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-1_1_orig.jpg\" alt=\"\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 - \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-2_orig.jpg\" alt=\"\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 - \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-1_2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-1_2_orig.jpg\" alt=\"\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 - \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-2_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-2_1_orig.jpg\" alt=\"\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 - \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"660925995179936059\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\" style=\"text-align: left;\"><ol><li>\u041b\u0435\u0436\u0430\u0442\u044c \u043d\u0430 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0435. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 (\u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432 \u043d\u0430 \u0440\u0443\u043a\u0435), \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0435\u0435 \u0441 \u0448\u0435\u0441\u0442\u0435\u0440\u0435\u043d, \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0435\u0435 \u043f\u0440\u044f\u043c\u043e \u043d\u0430\u0434 \u0441\u043e\u0431\u043e\u0439, \u0434\u0435\u0440\u0436\u0430 \u0440\u0443\u043a\u0438 \u0437\u0430\u0431\u043b\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li><li>\u0414\u044b\u0448\u0438\u0442\u0435 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443, \u043f\u043e\u043a\u0430 \u043e\u043d\u0430 \u043d\u0435 \u043a\u043e\u0441\u043d\u0435\u0442\u0441\u044f \u0432\u0430\u0448\u0435\u0439 \u0433\u0440\u0443\u0434\u0438.<\/li><li>\u041f\u043e\u0441\u043b\u0435 \u043a\u043e\u0440\u043e\u0442\u043a\u043e\u0439 \u043f\u0430\u0443\u0437\u044b \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u0433\u0440\u0443\u0434\u043d\u044b\u0445 \u043c\u044b\u0448\u0446\u0430\u0445, \u043d\u0430\u0436\u0438\u043c\u0430\u044f \u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0443. \u0417\u0430\u0444\u0438\u043a\u0441\u0438\u0440\u0443\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0438 \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u0433\u0440\u0443\u0434\u044c \u0432 \u0442\u0440\u0443\u0434\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438. \u041f\u043e\u0434\u0435\u0440\u0436\u0438 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438 \u043f\u043b\u0430\u043d\u043a\u0443 \u0441\u043d\u043e\u0432\u0430. \u0421\u043e\u0432\u0435\u0442: \u0432 \u0438\u0434\u0435\u0430\u043b\u0435 \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u0430 \u0434\u043e\u043b\u0436\u043d\u043e \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0440\u0435\u043c\u0435\u043d\u0438, \u0447\u0435\u043c \u043f\u043e\u0434\u044a\u0435\u043c.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043f\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0443\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u0445 \u0432 \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0437\u0430\u043a\u043e\u043d\u0447\u0438\u0442\u0435, \u0441\u043d\u043e\u0432\u0430 \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 \u043d\u0430 \u0440\u0435\u0437\u044c\u0431\u043e\u0432\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u044e\u0449\u0438\u0435.<\/li><\/ol><\/div><div><div id=\"844650944205097413\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0412\u043d\u0438\u043c\u0430\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a \u0432 \u044d\u0442\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438, \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u043e\u0432\u0449\u0438\u043a. \u0415\u0441\u043b\u0438 \u043d\u0435\u0442 \u0440\u0430\u0437\u0432\u0435\u0434\u0447\u0438\u043a\u0430, \u0431\u0443\u0434\u044c\u0442\u0435 \u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u044b \u0441 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u043c\u043e\u0433\u043e \u0432\u0435\u0441\u0430.<\/li><li>\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u043d\u0435 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0435 \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u043e\u043f\u0440\u043e\u043a\u0438\u043d\u0443\u0442\u044c\u0441\u044f \u0432\u043f\u0435\u0440\u0435\u0434. \u041f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0439\u0442\u0435, \u043a\u0430\u043a \u043f\u043b\u0430\u043d\u043a\u0430 \u043a\u0430\u0441\u0430\u0435\u0442\u0441\u044f \u0441\u0435\u0440\u0435\u0434\u0438\u043d\u044b \u0433\u0440\u0443\u0434\u0438.<\/li><li>\u041d\u0435 \u043f\u043e\u0434\u043f\u0440\u044b\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u043e\u0439 \u043a \u0433\u0440\u0443\u0434\u0438. \u0412\u044b \u0432\u0441\u0435\u0433\u0434\u0430 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043f\u043e\u0434 \u043f\u043e\u043b\u043d\u044b\u043c \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0435\u043c \u043d\u0430\u0434 \u0431\u0430\u0440\u043e\u043c.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-1_orig.jpg\" alt=\"\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-2_orig.jpg\" alt=\"\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-1_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-1_1_orig.jpg\" alt=\"\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-2_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-2_1_orig.jpg\" alt=\"\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"164099530526474314\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u043f\u043b\u043e\u0441\u043a\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0432 \u0440\u0443\u043a\u0430\u0445. \u041f\u0443\u0441\u0442\u044c \u0432\u0430\u0448\u0438 \u043b\u0430\u0434\u043e\u043d\u0438 \u0441\u043c\u043e\u0442\u0440\u044f\u0442 \u0434\u0440\u0443\u0433 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430.<\/li><li>\u0421 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043c\u044b\u0448\u0446 \u043d\u043e\u0433 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u043b\u0438\u0446\u0430, \u0447\u0442\u043e\u0431\u044b \u0440\u0443\u043a\u0438 \u0431\u044b\u043b\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0434\u0435\u043b\u043e \u0434\u043e\u0445\u043e\u0434\u0438\u0442 \u0434\u043e \u0448\u0438\u0440\u0438\u043d\u044b \u043f\u043b\u0435\u0447, \u043f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u043f\u0435\u0440\u0435\u0434. \u0413\u0430\u043d\u0442\u0435\u043b\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043f\u0440\u044f\u043c\u043e \u0440\u044f\u0434\u043e\u043c \u0441 \u0432\u0430\u0448\u0435\u0439 \u0433\u0440\u0443\u0434\u044c\u044e, \u0430 \u0432\u0430\u0448\u0438 \u0440\u0443\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432. \u0412\u0441\u0435\u0433\u0434\u0430 \u0431\u0443\u0434\u044c \u043f\u043e\u0434 \u043f\u043e\u043b\u043d\u044b\u043c \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0435\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li><li>\u0417\u0430\u0442\u0435\u043c \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0441\u0432\u043e\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0432\u0432\u0435\u0440\u0445, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0433\u0440\u0443\u0434\u044c \u043f\u0440\u0438 \u0432\u044b\u0434\u043e\u0445\u0435. \u041f\u043e\u0434\u043d\u044f\u0432\u0448\u0438\u0441\u044c, \u0437\u0430\u043a\u0440\u043e\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0441\u0432\u0435\u0440\u0445\u0443 \u0438 \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u0433\u0440\u0443\u0434\u044c. \u041f\u043e\u0434\u043e\u0436\u0434\u0438\u0442\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043d\u0430\u0437\u0430\u0434. \u0421\u043e\u0432\u0435\u0442: \u0432 \u0438\u0434\u0435\u0430\u043b\u0435 \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u0430 \u0434\u043e\u043b\u0436\u043d\u043e \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0440\u0435\u043c\u0435\u043d\u0438, \u0447\u0435\u043c \u043f\u043e\u0434\u044a\u0435\u043c.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043f\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0443\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u0445 \u0432 \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/li><\/ol><\/div><div><div id=\"364623935516674210\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0412\u043d\u0438\u043c\u0430\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0437\u0430\u043a\u043e\u043d\u0447\u0438\u0442\u0435, \u043d\u0435 \u0431\u0440\u043e\u0441\u0430\u0439\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u044d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043e\u043f\u0430\u0441\u043d\u043e \u0434\u043b\u044f \u0446\u0438\u043a\u043b\u043e\u0432 \u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u043f\u043b\u0435\u0447\u0430\u0445 \u0438 \u043e\u043a\u0440\u0443\u0436\u0430\u044e\u0449\u0438\u0445 \u0432\u0430\u0441 \u043b\u044e\u0434\u044f\u0445.<\/li><li>\u0412\u043c\u0435\u0441\u0442\u043e \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c \u043d\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0435\u0440\u0435\u043c\u0435\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u0432 \u0441\u0438\u0434\u044f\u0447\u0435\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0441\u043b\u0435 \u044d\u0442\u043e\u0433\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0438\u0445 \u043d\u0430 \u043f\u043e\u043b\u043a\u0443.<\/li><\/ul><\/div><div><div id=\"305520648616123009\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0434\u0438\u0432\u0435\u0440\u0441\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u044f:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u0414\u0440\u0443\u0433\u043e\u0439 \u0442\u0438\u043f \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - \u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e, \u043a\u043e\u0433\u0434\u0430 \u0432\u0430\u0448\u0438 \u043b\u0430\u0434\u043e\u043d\u0438 \u0432\u0441\u0435\u0433\u0434\u0430 \u0441\u043c\u043e\u0442\u0440\u044f\u0442 \u0434\u0440\u0443\u0433 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430.<\/li><li>\u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u043f\u044b\u0442\u0430\u0442\u044c\u0441\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0434\u0440\u0443\u0433 \u043a \u0434\u0440\u0443\u0433\u0443 \u0438, \u043f\u043e\u0432\u0435\u0440\u043d\u0443\u0432 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0432\u043f\u0435\u0440\u0435\u0434, \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0438. \u041b\u0438\u0447\u043d\u043e \u044f \u043d\u0435 \u043f\u0440\u0438\u043c\u0435\u043d\u044f\u044e \u044d\u0442\u043e\u0442 \u0441\u043e\u0440\u0442 \u043e\u0447\u0435\u043d\u044c \u0447\u0430\u0441\u0442\u043e, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0441\u0447\u0438\u0442\u0430\u044e, \u0447\u0442\u043e \u043e\u043d \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u043d\u0430\u043f\u0440\u044f\u0433\u0430\u0435\u0442 \u043c\u043e\u0438 \u043f\u043b\u0435\u0447\u0438.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u0421\u043c\u0438\u0442 \u043c\u0430\u0448\u0438\u043d\u0430 \u0436\u0438\u043c<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-1_orig.jpg\" alt=\"Smith Machine Bench Press - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-2_orig.jpg\" alt=\"Smith Machine Bench Press - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-1_orig.jpg\" alt=\"Smith Machine Bench Press - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-2_orig.jpg\" alt=\"Smith Machine Bench Press - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"275824356975757346\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>\u041f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043f\u043b\u043e\u0441\u043a\u0443\u044e \u043f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0443 \u043f\u043e\u0434 \u0421\u043c\u0438\u0442-\u043c\u0430\u0448\u0438\u043d\u0430. \u0420\u0430\u0437\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043d\u0430 \u0432\u044b\u0441\u043e\u0442\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u043e\u0441\u0442\u0438\u0447\u044c, \u043a\u043e\u0433\u0434\u0430 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0440\u0430\u0441\u043a\u0440\u044b\u0432\u0430\u0435\u0442\u0435 \u0440\u0443\u043a\u0438, \u043b\u0435\u0436\u0430. \u0412\u044b\u0431\u0440\u0430\u0432 \u043d\u0443\u0436\u043d\u044b\u0439 \u0432\u0435\u0441, \u043b\u044f\u0433\u0442\u0435 \u043d\u0430 \u043f\u043b\u043e\u0441\u043a\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e. \u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0443 \u0448\u0438\u0440\u0435, \u0447\u0435\u043c \u0448\u0438\u0440\u0438\u043d\u0430 \u043f\u043b\u0435\u0447, \u0441\u043d\u0438\u043c\u0438\u0442\u0435 \u0435\u0435 \u0441 \u0440\u0435\u0437\u044c\u0431\u043e\u0432\u044b\u0445 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u044e\u0449\u0438\u0445 \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043f\u0440\u044f\u043c\u043e \u043d\u0430\u0434 \u0441\u043e\u0431\u043e\u0439. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li><li>\u0414\u044b\u0448\u0438\u0442\u0435 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0435\u0435 \u043d\u0430 \u0433\u0440\u0443\u0434\u0438.<\/li><li>\u041f\u043e\u0441\u043b\u0435 \u0432\u0442\u043e\u0440\u043e\u0439 \u043f\u0430\u0443\u0437\u044b \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0438 \u0432\u0430\u0448\u0438\u0445 \u0433\u0440\u0443\u0434\u043d\u044b\u0445 \u043c\u044b\u0448\u0446, \u043d\u0430\u0436\u0438\u043c\u0430\u044f \u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0443. \u041d\u0430\u0445\u043e\u0434\u044f\u0441\u044c \u0432 \u0441\u0436\u0430\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438, \u0437\u0430\u0444\u0438\u043a\u0441\u0438\u0440\u0443\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0438 \u0437\u0430\u0442\u044f\u043d\u0438\u0442\u0435 \u0433\u0440\u0443\u0434\u044c. \u041f\u043e\u0434\u0435\u0440\u0436\u0438 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438 \u043f\u043b\u0430\u043d\u043a\u0443 \u0441\u043d\u043e\u0432\u0430. \u0421\u043e\u0432\u0435\u0442: \u0432 \u0438\u0434\u0435\u0430\u043b\u0435 \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u0430 \u0434\u043e\u043b\u0436\u043d\u043e \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0440\u0435\u043c\u0435\u043d\u0438, \u0447\u0435\u043c \u043f\u043e\u0434\u044a\u0435\u043c.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043f\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0443\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u0445 \u0432 \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0437\u0430\u043a\u043e\u043d\u0447\u0438\u0442\u0435, \u0441\u043d\u043e\u0432\u0430 \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 \u043d\u0430 \u0440\u0435\u0437\u044c\u0431\u043e\u0432\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u044e\u0449\u0438\u0435.<\/li><\/ol><\/div><div><div id=\"933424786558924473\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0412\u043d\u0438\u043c\u0430\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a \u0432 \u044d\u0442\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438, \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u043e\u0432\u0449\u0438\u043a. \u0415\u0441\u043b\u0438 \u043d\u0435\u0442 \u0440\u0430\u0437\u0432\u0435\u0434\u0447\u0438\u043a\u0430, \u0431\u0443\u0434\u044c\u0442\u0435 \u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u044b \u0441 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u043c\u043e\u0433\u043e \u0432\u0435\u0441\u0430.<\/li><li>\u0422\u043e \u0436\u0435 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435, \u0447\u0442\u043e \u0438 \u0432 \u0436\u0438\u043c\u0435 \u0448\u0442\u0430\u043d\u0433\u0438, \u043d\u043e \u0441 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435\u043c \u043c\u0430\u0448\u0438\u043d\u044b \u0421\u043c\u0438\u0442\u0430.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u0413\u0440\u0443\u0434\u043d\u043e\u0439 \u043f\u0440\u0435\u0441\u0441<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-1_orig.jpg\" alt=\"\u0416\u0438\u043c \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-2_orig.jpg\" alt=\"\u0416\u0438\u043c \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-1_orig.jpg\" alt=\"\u0416\u0438\u043c \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-2_orig.jpg\" alt=\"\u0416\u0438\u043c \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"159212430949634943\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u0436\u0438\u043c \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 \u0438 \u0432\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u0441\u0432\u043e\u0439 \u0432\u0435\u0441.<\/li><li>\u041f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u043e\u0433\u0443 \u043d\u0430 \u0440\u044b\u0447\u0430\u0433, \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0439 \u043c\u0430\u0448\u0438\u043d\u043e\u0439, \u0438 \u043e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u0432\u043b\u0430\u0441\u0442\u044c \u043e\u0442\u0442\u0443\u0434\u0430, \u0438 \u043e\u0442\u043a\u0440\u043e\u0439\u0442\u0435 \u0440\u0443\u0447\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043e\u0442\u043a\u0440\u044b\u0442\u044c \u0440\u0443\u043a\u0438. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li><li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0438 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u043d\u0438\u0437, \u0430 \u043b\u043e\u043a\u0442\u0438 - \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u043b\u0443. \u0421\u043e\u0432\u0435\u0442: \u0412\u0430\u0448\u0438 \u0440\u0443\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u044b \u0432\u043f\u0435\u0440\u0435\u0434. \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u0435\u0440\u0435\u0434\u0432\u0438\u043d\u0435\u0442\u0435 \u0440\u0443\u0447\u043a\u0438 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043e\u0442\u043a\u0440\u043e\u0435\u0442\u0435 \u0440\u0443\u043a\u0438, \u0432\u044b \u043e\u043a\u0430\u0436\u0435\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438.<\/li><li>\u0422\u0435\u043f\u0435\u0440\u044c \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0438 \u043d\u0430\u0437\u0430\u0434.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0442\u043e\u043b\u043a\u0430\u0435\u0442\u0435 \u0440\u0443\u0447\u043a\u0438 \u0432\u043f\u0435\u0440\u0435\u0434, \u0434\u044b\u0448\u0438\u0442\u0435 \u0438 \u0441\u0436\u0438\u043c\u0430\u0439\u0442\u0435 \u0433\u0440\u0443\u0434\u044c. \u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u043d\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0438 \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u044b\u0445 \u0432 \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0437\u0430\u043a\u043e\u043d\u0447\u0438\u0442\u0435, \u043f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u043e\u0433\u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430 \u0440\u044b\u0447\u0430\u0433 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0438 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/li><\/ol><\/div><div><div id=\"448751643554007962\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0434\u0438\u0432\u0435\u0440\u0441\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u044f:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u0438\u043c\u0435\u043d\u0438\u0442\u044c \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043e\u0431\u044b\u0447\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0435, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0441\u0432\u043e\u0431\u043e\u0434\u043d\u044b\u0435 \u0432\u0435\u0441\u0430 (\u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438).<\/li><li>\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0448\u043a\u0438\u0432 \u043c\u0430\u0448\u0438\u043d\u044b.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u0431\u0430\u0431\u043e\u0447\u043a\u0430<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-1_orig.jpg\" alt=\"\u0411\u0430\u0431\u043e\u0447\u043a\u0430 (\u0411\u0430\u0431\u043e\u0447\u043a\u0430) - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-2_orig.jpg\" alt=\"\u0411\u0430\u0431\u043e\u0447\u043a\u0430 (\u0413\u0440\u0443\u0434\u044c \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f)\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-1_orig.jpg\" alt=\"\u0411\u0430\u0431\u043e\u0447\u043a\u0430 (\u0413\u0440\u0443\u0434\u044c \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f)\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-2_orig.jpg\" alt=\"\u0411\u0430\u0431\u043e\u0447\u043a\u0430 (\u0411\u0430\u0431\u043e\u0447\u043a\u0430) - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"406056588427970687\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>\u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u0441\u0432\u043e\u0439 \u0432\u0435\u0441 \u0438 \u043e\u0442\u043a\u0438\u043d\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0441\u043f\u0438\u043d\u043a\u0443 \u043c\u0430\u0448\u0438\u043d\u044b, \u043e\u0442\u043a\u0438\u043d\u0443\u0432\u0448\u0438\u0441\u044c \u043d\u0430\u0437\u0430\u0434.<\/li><li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0440\u0443\u0447\u043a\u0438 \u043c\u0430\u0448\u0438\u043d\u044b. \u0421\u043e\u0432\u0435\u0442: \u0412\u0430\u0448\u0438 \u0440\u0443\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u044b \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u043e \u0437\u0435\u043c\u043b\u0435, \u043e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u043c\u0430\u0448\u0438\u043d\u0443 \u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u0441 \u0432\u0430\u0448\u0438\u043c\u0438 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u044f\u043c\u0438. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li><li>\u0410\u043a\u043a\u0443\u0440\u0430\u0442\u043d\u043e \u0441\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0438, \u0441\u0436\u0438\u043c\u0430\u044f \u0433\u0440\u0443\u0434\u044c. \u0412\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u043d\u0430 \u044d\u0442\u043e\u043c \u044d\u0442\u0430\u043f\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0438 \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.<\/li><li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0434\u044b\u0448\u0438\u0442\u0435, \u043f\u043e\u043a\u0430 \u0432\u0430\u0448\u0430 \u0433\u0440\u0443\u0434\u044c \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043d\u0435 \u0440\u0430\u0441\u0442\u044f\u043d\u0435\u0442\u0441\u044f \u0438 \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u044b\u0445 \u0432 \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/li><\/ol><\/div><div><div id=\"275585046319621061\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0434\u0438\u0432\u0435\u0440\u0441\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u044f:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0448\u043a\u0438\u0432 \u0438\u043b\u0438 \u043b\u0435\u043d\u0442\u0443 \u0434\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439.<\/li><li>\u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0440\u0443\u043a\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043c\u0430\u0448\u0438\u043d\u044b Pec Deck Machine, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u0432\u044b \u043f\u043e\u043b\u043e\u0436\u0438\u043b\u0438 \u043d\u0430 \u043f\u043e\u0434\u0443\u0448\u043a\u0443 \u043b\u043e\u043a\u0442\u044f\u043c\u0438 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u042d\u043a\u0437\u0430\u043c\u0435\u043d<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-1_orig.jpg\" alt=\"\u041f\u0443\u0448-\u0430\u043f - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-2_orig.jpg\" alt=\"\u041f\u0443\u0448-\u0430\u043f - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-1_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-1_1_orig.jpg\" alt=\"\u041f\u0443\u0448-\u0430\u043f - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-2_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-2_1_orig.jpg\" alt=\"\u041f\u0443\u0448-\u0430\u043f - \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"362992386343345719\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e \u043b\u0438\u0446\u043e\u043c \u043a \u0437\u0435\u043c\u043b\u0435 \u0438 \u0440\u0430\u0441\u043a\u0440\u043e\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0448\u0438\u0440\u0438\u043d\u043e\u0439 1 \u043c\u0435\u0442\u0440, \u0434\u0435\u0440\u0436\u0430 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435 \u043d\u0430 \u0440\u0430\u0441\u0441\u0442\u043e\u044f\u043d\u0438\u0438 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u043e\u0439 \u0440\u0443\u043a\u0438.<\/li><li>\u0417\u0430\u0442\u0435\u043c, \u0434\u044b\u0448\u0430, \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0433\u0440\u0443\u0434\u044c \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0430 \u043f\u043e\u0447\u0442\u0438 \u043a\u0430\u0441\u0430\u043b\u0430\u0441\u044c \u043f\u043e\u043b\u0430.<\/li><li>\u0422\u0435\u043f\u0435\u0440\u044c \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u0441\u0436\u0438\u043c\u0430\u044f \u0433\u0440\u0443\u0434\u044c \u043f\u0440\u0438 \u0432\u044b\u0434\u043e\u0445\u0435.<\/li><li>\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u0447\u0430\u0442\u044c \u0441\u043f\u0443\u0441\u043a \u0441\u043d\u043e\u0432\u0430 \u043f\u043e\u0441\u043b\u0435 \u043e\u0447\u0435\u043d\u044c \u043a\u043e\u0440\u043e\u0442\u043a\u043e\u0439 \u043f\u0430\u0443\u0437\u044b, \u043d\u0430\u0445\u043e\u0434\u044f\u0441\u044c \u043d\u0430 \u0445\u043e\u043b\u043c\u0435.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0432 \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/li><\/ol><\/div><div><div id=\"407971809984663559\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u0434\u0438\u0432\u0435\u0440\u0441\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u044f:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a \u0432 \u044d\u0442\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438 \u0438 \u043d\u0435 \u0438\u043c\u0435\u0435\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e\u0439 \u0441\u0438\u043b\u044b \u0434\u043b\u044f \u0435\u0433\u043e \u043f\u0440\u0438\u043c\u0435\u043d\u0435\u043d\u0438\u044f, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043e\u0433\u043d\u0443\u0442\u044c \u043d\u043e\u0433\u0438 \u0438 \u0432\u0441\u0442\u0430\u0442\u044c \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438, \u0447\u0442\u043e\u0431\u044b \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435, \u0438\u043b\u0438 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e \u0443 \u0441\u0442\u0435\u043d\u044b \u0432\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e \u043d\u0430 \u0437\u0435\u043c\u043b\u0435.<\/li><li>\u041f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0435\u0440\u044b, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043d\u043e\u0433\u0438 \u043d\u0430 \u0431\u043e\u043b\u0435\u0435 \u0432\u044b\u0441\u043e\u043a\u0443\u044e \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043d\u0430 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0443, \u0447\u0442\u043e\u0431\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435 \u0438 \u043d\u0430\u0446\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u043c\u044b\u0448\u0446\u044b \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0433\u0440\u0443\u0434\u0438.<\/li><\/ul><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>V\u00fccut Geli\u015ftirme \/&nbsp;T\u00fcm\u00fcn\u00fc G\u00f6r Pectoralis Major&nbsp; \u200bBarbell Bench Press &nbsp; &nbsp; &nbsp; &nbsp; Yap\u0131l\u0131\u015f\u0131: D\u00fcz bir bench sehpas\u0131na uzan\u0131n. Bar\u0131 ortadan tutarak (kolunuzda 90 derecelik bir a\u00e7\u0131yla) di\u015flilerden kald\u0131r\u0131n ve kollar\u0131n\u0131z kitli olacak \u015fekilde tam \u00fczerinizde tutun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz. Ba\u015flang\u0131\u00e7 pozisyonunda nefes al\u0131n ve g\u00f6\u011fs\u00fcn\u00fcze de\u011fene kadar bar\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin. K\u0131sa bir [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.7.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"V\u00fccut geli\u015ftirme, egzersizler, antrenmanlar ve idmanlar hakk\u0131nda en g\u00fcncel bilgiler ve teknik a\u00e7\u0131klamalar\u0131 bu adreste bulabilirsiniz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/ru\/breast-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00f6\u011f\u00fcs Egzersizleri - 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