{"id":86,"date":"2019-09-20T22:12:21","date_gmt":"2019-09-20T19:12:21","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/bisep-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T14:50:49","modified_gmt":"2020-08-06T11:50:49","slug":"bisep-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/ru\/%d0%b1%d0%b8%d1%86%d0%b5%d0%bf%d1%81-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d1%8f\/","title":{"rendered":"\u0411\u0438\u0441\u0435\u043f \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"86\" class=\"elementor elementor-86\" 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-1e0e6a5c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1e0e6a5c\" 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-5e83fc1e\" data-id=\"5e83fc1e\" 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-7a945f86 elementor-widget elementor-widget-text-editor\" data-id=\"7a945f86\" 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=\"351065225621919215\" 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: 51.116528517504%; 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\/bisep-anatomisi_orig.gif\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img class=\"aligncenter\" style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/bisep-anatomisi_orig.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 - \u0430\u043d\u0430\u0442\u043e\u043c\u0438\u044f \u0431\u0438\u0446\u0435\u043f\u0441\u0430 - \u0431\u0438\u0446\u0435\u043f\u0441 \u0411\u0440\u0430\u0447\u0438 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u0411\u0438\u0446\u0435\u043f\u0441 \u0431\u0440\u0430\u0445\u0438\u0438<\/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\">\u041d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0439 \u043c\u043e\u043b\u043e\u0442\u043e\u043a<\/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: 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\/inline-hammer-curl-grafikler-erkek-1_1_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/inline-hammer-curl-grafikler-erkek-1_1_orig.jpg\" alt=\"Curl Hammer Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/inline-hammer-curl-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/inline-hammer-curl-grafikler-erkek-2_orig.jpg\" alt=\"Curl Hammer Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/inline-hammer-curl-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/inline-hammer-curl-grafikler-kadin-1_orig.jpg\" alt=\"Curl Hammer Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/inline-hammer-curl-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/inline-hammer-curl-grafikler-kadin-2_orig.jpg\" alt=\"Curl Hammer Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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=\"543597717576886578\" 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 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u044e\u044e \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0443 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0432 \u043e\u0431\u0435\u0438\u0445 \u0440\u0443\u043a\u0430\u0445. \u041e\u0442\u043a\u0438\u043d\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u043f\u043e\u043b\u0443\u0447\u0430\u044f \u0441\u0438\u043b\u0443 \u043e\u0442 \u0432\u0430\u0448\u0438\u0445 \u043d\u043e\u0433. \u0412\u0441\u0442\u0440\u044f\u0445\u043d\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0441 \u0441\u043e\u0431\u043e\u0439 \u0441 \u043d\u043e\u0440\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u0445\u0432\u0430\u0442\u043a\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>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u0441\u043e\u0433\u043d\u0443\u0432 \u0440\u0443\u043a\u0438 \u0432 \u043b\u043e\u043a\u0442\u044f\u0445. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u043e \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u043c \u043d\u0430 \u043f\u0440\u043e\u0442\u044f\u0436\u0435\u043d\u0438\u0438 \u0432\u0441\u0435\u0433\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u043e\u0431\u0435\u0440\u0435\u0442\u0435\u0441\u044c \u0434\u043e \u0432\u0435\u0440\u0448\u0438\u043d\u044b \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0430\u0443\u0437\u0443 \u043d\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0438 \u0437\u0430\u0442\u044f\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438. \u0417\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \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><\/ol><\/div><h3 class=\"wsite-content-title\">\u0428\u0442\u0430\u043d\u0433\u0430 \u041a\u0435\u0440\u043b<\/h3><div><div id=\"527345291606738329\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"center\">\u00a0<\/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: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-curl-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-curl-grafikler-erkek-1_orig.jpg\" alt=\"\u0428\u0442\u0430\u043d\u0433\u0430 \u0434\u043b\u044f \u043a\u0435\u0440\u043b\u0430 - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/barbell-curl-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-curl-grafikler-erkek-2_orig.jpg\" alt=\"\u0428\u0442\u0430\u043d\u0433\u0430 \u0434\u043b\u044f \u043a\u0435\u0440\u043b\u0430 - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/barbell-curl-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-curl-grafikler-kadin-1_orig.jpg\" alt=\"\u0428\u0442\u0430\u043d\u0433\u0430 \u0434\u043b\u044f \u043a\u0435\u0440\u043b\u0430 - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/barbell-curl-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-curl-grafikler-kadin-2_orig.jpg\" alt=\"\u0428\u0442\u0430\u043d\u0433\u0430 \u0434\u043b\u044f \u043a\u0435\u0440\u043b\u0430 - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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=\"937838061733632379\" 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>\u0414\u0435\u0440\u0436\u0430 \u0448\u0442\u0430\u043d\u0433\u0443, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u043f\u043b\u0435\u0447, \u0441\u0442\u043e\u0439\u0442\u0435 \u043f\u0440\u044f\u043c\u043e \u0441 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435\u043c. \u0412\u0430\u0448\u0438 \u043b\u0430\u0434\u043e\u043d\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, \u0430 \u043b\u043e\u043a\u0442\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0431\u043b\u0438\u0437\u043a\u043e \u043a \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0443. \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 \u043f\u043b\u0435\u0447\u0438 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e, \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u0431\u0438\u0446\u0435\u043f\u0441, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0432\u0435\u0441.\u00a0<strong>\u043d\u0430\u043c\u0435\u043a\u0430\u044e\u0442:<\/strong>\u00a0\u0422\u043e\u043b\u044c\u043a\u043e \u043d\u0438\u0436\u043d\u0438\u0435 \u0440\u0443\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f.<\/li><li>\u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0439\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043f\u043e\u043a\u0430 \u0431\u0438\u0446\u0435\u043f\u0441 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043d\u0435 \u0441\u0436\u0438\u043c\u0430\u0435\u0442\u0441\u044f \u0438 \u043f\u043b\u0430\u043d\u043a\u0430 \u043d\u0435 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0441\u044f \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043b\u0435\u0447\u0430. \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0430\u0443\u0437\u0443 \u043d\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0432 \u0441\u0436\u0430\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0438 \u0445\u043e\u0440\u043e\u0448\u043e \u0437\u0430\u0442\u044f\u043d\u0438\u0442\u0435 \u0431\u0438\u0446\u0435\u043f\u0441.<\/li><li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \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 \u0438 \u0434\u044b\u0448\u0438\u0442\u0435.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f.<\/li><\/ol><\/div><div><div id=\"256109667137207505\" 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 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0441\u0432\u043e\u044e \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443 \u0448\u0438\u0440\u0435 \u0438\u043b\u0438 \u0448\u0438\u0440\u0435, \u0447\u0442\u043e\u0431\u044b \u043d\u0430\u0446\u0435\u043b\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0438\u0437 \u0440\u0430\u0437\u043d\u044b\u0445 \u0440\u0435\u0433\u0438\u043e\u043d\u043e\u0432.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u0435\u043c\u043e\u0441\u0442\u044c \u043f\u0430\u0443\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\/spider-curl-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/spider-curl-grafikler-erkek-1_orig.jpg\" alt=\"Spider Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/spider-curl-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/spider-curl-grafikler-erkek-2_orig.jpg\" alt=\"Spider Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/spider-curl-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/spider-curl-grafikler-kadin-1_orig.jpg\" alt=\"Spider Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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\/spider-curl-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[86]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/spider-curl-grafikler-kadin-2_orig.jpg\" alt=\"Spider Curl - \u0411\u0438\u0441\u0435\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f - 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=\"667132467155356677\" 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>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0440\u0430\u0437\u043c\u0435\u0449\u0435\u043d\u0438\u044f \u0441\u0442\u043e\u0439\u043a\u0438, \u0433\u0434\u0435 \u043e\u0431\u044b\u0447\u043d\u043e \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u043a\u043e\u0444\u0435\u0439\u043d\u044b\u0439 \u0441\u0442\u043e\u043b\u0438\u043a \u041f\u0440\u043e\u043f\u043e\u0432\u0435\u0434\u043d\u0438\u043a\u0430. \u041e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u0440\u043e\u0432\u043d\u044f\u0439\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443. \u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u0431\u0430\u0440 \u0431\u0443\u0434\u0435\u0442 \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u0432 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0438 \u0438 \u043d\u0435 \u0443\u043f\u0430\u0434\u0435\u0442 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e.<\/li><li>\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043f\u0435\u0440\u0435\u0434 \u0441\u0442\u043e\u0439\u043a\u043e\u0439 \u043f\u0440\u043e\u043f\u043e\u0432\u0435\u0434\u043d\u0438\u043a\u0430 (\u0442\u0430\u043c, \u0433\u0434\u0435 \u043e\u0431\u044b\u0447\u043d\u043e \u043d\u0430\u0445\u043e\u0434\u044f\u0442\u0441\u044f \u0440\u0443\u043a\u0438). \u0417\u0430\u0439\u043c\u0438\u0442\u0435 \u0441\u0432\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0432 \u0442\u0435\u043b\u043e \u0438 \u0436\u0438\u0432\u043e\u0442 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 45 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u043a\u0443\u0434\u0430 \u0432\u044b \u043e\u0431\u044b\u0447\u043d\u043e \u043a\u043b\u0430\u0434\u0435\u0442\u0435 \u0440\u0443\u043a\u0438.<\/li><li>\u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 \u043d\u043e\u0433\u0438 (\u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u0430\u043b\u044c\u0446\u044b \u043d\u0430 \u043d\u043e\u0433\u0430\u0445) \u043d\u0430\u0434\u0435\u0436\u043d\u043e \u0437\u0430\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u044b \u043d\u0430 \u043f\u043e\u043b\u0443, \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043f\u043e\u0434\u0443\u0448\u043a\u0443 \u0441 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b \u043f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0438 \u0434\u043b\u044f \u043f\u0440\u043e\u043f\u043e\u0432\u0435\u0434\u043d\u0438\u043a\u0430.<\/li><li>\u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u043f\u043b\u0430\u043d\u043a\u0443 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u043f\u043b\u0435\u0447 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u0432\u0435\u0440\u0445.<\/li><li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443, \u0432\u044b\u0434\u043e\u0445\u043d\u0443\u0432. \u0421\u043e\u0436\u043c\u0438\u0442\u0435 \u0431\u0438\u0446\u0435\u043f\u0441 \u0432 \u0441\u0436\u0430\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0438 \u043f\u043e\u0434\u043e\u0436\u0434\u0438\u0442\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u0443.<\/li><li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \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 \u0438 \u0434\u044b\u0448\u0438\u0442\u0435.<\/li><li>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f.<\/li><\/ol><\/div><div><div id=\"221632943308319050\" 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 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0434\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/li><li>\u041f\u0440\u043e\u0441\u0442\u043e \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u044b \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0440\u0430\u0441\u0441\u0442\u0430\u0432\u0438\u043b\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0430 \u043f\u0440\u043e\u043f\u043e\u0432\u0435\u0434\u043d\u0438\u043a\u0430 \u043d\u0435 \u0443\u043f\u0430\u043b\u0430 \u043d\u0430 \u043e\u0431\u044b\u0447\u043d\u043e\u0435 \u0441\u0438\u0434\u0435\u043d\u044c\u0435.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u041c\u043e\u043b\u043e\u0442\u043e\u043a \u043b\u043e\u043a\u043e\u043d<\/h3><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div>\u00a0<\/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 Biceps Brachii&nbsp; Incline Hammer Curl &nbsp; &nbsp; &nbsp; &nbsp; Yap\u0131l\u0131\u015f\u0131: \u0130\u00e7e d\u00f6n\u00fck bir bench sehpas\u0131na iki elinizde damb\u0131llarla&nbsp;oturun. Ayaklar\u0131n\u0131zdan da g\u00fc\u00e7 alarak s\u0131rt\u0131n\u0131z\u0131 iyice&nbsp;geriye yaslay\u0131n. Damb\u0131llar\u0131 normal bir tutu\u015fla&nbsp;yan\u0131n\u0131zda a\u015fa\u011f\u0131 do\u011fru salland\u0131r\u0131n. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz. Dirseklerinizi b\u00fckerek harekete ba\u015flay\u0131n. Hareket boyunca \u00fcst kolunuzu sabit tutun. Hareketin en tepesine geldi\u011finizde 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>Bisep Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"Yeni ba\u015flayanlar, orta seviye ve ileri seviye v\u00fccut geli\u015ftiriciler i\u00e7in en yeni ve en eski \u00f6\u011frenmeniz gereken t\u00fcm kol ve bisep egzersizleri detayl\u0131 rehberleriyle bu sitede.\" \/>\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\/\u0431\u0438\u0446\u0435\u043f\u0441-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bisep Egzersizleri - 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