{"id":40,"date":"2026-09-22T00:45:57","date_gmt":"2026-09-21T21:15:57","guid":{"rendered":"https:\/\/varzeshkar.com\/blog\/%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d9%82%d8%af%d8%b1%d8%aa-%d8%b1%d8%a7%d9%87%d9%86%d9%85%d8%a7%db%8c-%d8%aa%d9%85%d8%b1%db%8c%d9%86\/"},"modified":"2026-09-22T00:54:32","modified_gmt":"2026-09-21T21:24:32","slug":"%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d9%82%d8%af%d8%b1%d8%aa-%d8%b1%d8%a7%d9%87%d9%86%d9%85%d8%a7%db%8c-%d8%aa%d9%85%d8%b1%db%8c%d9%86","status":"publish","type":"post","link":"https:\/\/varzeshkar.com\/blog\/%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d9%82%d8%af%d8%b1%d8%aa-%d8%b1%d8%a7%d9%87%d9%86%d9%85%d8%a7%db%8c-%d8%aa%d9%85%d8%b1%db%8c%d9%86\/","title":{"rendered":"\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a: \u0686\u0637\u0648\u0631 \u062f\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u062f\u062f\u0644\u06cc\u0641\u062a \u0648 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0634\u0648\u06cc"},"content":{"rendered":"\n<p>\u0642\u0648\u06cc \u0634\u062f\u0646 \u0628\u0627 \u062d\u062c\u06cc\u0645 \u0634\u062f\u0646 \u06cc\u06a9\u06cc \u0646\u06cc\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u06cc \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0634\u062a \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u0636\u0639\u06cc\u0641\u06cc \u0632\u062f\u060c \u06cc\u0627 \u0628\u0627 \u0628\u062f\u0646\u06cc \u0646\u0633\u0628\u062a\u0627\u064b \u0633\u0628\u06a9\u060c \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u062f\u0648 \u0628\u0631\u0627\u0628\u0631 \u0648\u0632\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f. \u0642\u062f\u0631\u062a \u062a\u0631\u06a9\u06cc\u0628\u0650 <strong>\u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06cc \u0639\u0636\u0644\u0647 + \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u200c\u06a9\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u0622\u0646 + \u062a\u06a9\u0646\u06cc\u06a9<\/strong> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0631\u0648\u06cc \u062f\u0648 \u0645\u0648\u0631\u062f \u0622\u062e\u0631 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f\u060c \u0686\u0648\u0646 \u0647\u0645\u0627\u0646\u200c\u0647\u0627\u06cc\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0645\u0639\u0645\u0648\u0644\u06cc \u0646\u0627\u062f\u06cc\u062f\u0647 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0642\u062f\u0631\u062a \u0627\u0632 \u06a9\u062c\u0627 \u0645\u06cc\u200c\u0622\u06cc\u062f\u061f<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u0639\u0635\u0628\u06cc:<\/strong> \u06cc\u0627\u062f \u06af\u0631\u0641\u062a\u0646 \u0628\u0647\u200c\u06a9\u0627\u0631 \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062a\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u060c \u0628\u0627 \u0641\u0631\u06a9\u0627\u0646\u0633 \u0634\u0644\u06cc\u06a9 \u0628\u0627\u0644\u0627\u062a\u0631\u060c \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a. \u062f\u0631 \u06f8 \u062a\u0627 \u06f1\u06f2 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644\u060c \u0628\u06cc\u0634\u062a\u0631 \u067e\u06cc\u0634\u0631\u0641\u062a \u0642\u062f\u0631\u062a \u0627\u0632 \u0647\u0645\u06cc\u0646\u200c\u062c\u0627\u0633\u062a\u060c \u0646\u0647 \u0627\u0632 \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0639\u0636\u0644\u0647.<\/li>\n\n\n<li><strong>\u0633\u0637\u062d \u0645\u0642\u0637\u0639 \u0639\u0636\u0644\u0647:<\/strong> \u0639\u0636\u0644\u0647\u200c\u06cc \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u060c \u067e\u062a\u0627\u0646\u0633\u06cc\u0644 \u0646\u06cc\u0631\u0648\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u0647\u0645\u06cc\u0646 \u062f\u0631 \u0628\u0644\u0646\u062f\u0645\u062f\u062a\u060c \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0647\u0645 \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0642\u062f\u0631\u062a \u0627\u0633\u062a.<\/li>\n\n\n<li><strong>\u062a\u06a9\u0646\u06cc\u06a9 \u0648 \u0645\u0647\u0627\u0631\u062a:<\/strong> \u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u06a9 \u0645\u0647\u0627\u0631\u062a \u0627\u0633\u062a. \u0647\u0632\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a\u060c \u0627\u0644\u06af\u0648\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627 \u0628\u0647\u06cc\u0646\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0635\u0644 \u0627\u0648\u0644: \u0634\u062f\u062a (\u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646)<\/h2>\n\n\n<p>\u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u0634\u0648\u0626\u0646\u0641\u0644\u062f (\u06f2\u06f0\u06f1\u06f7) \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc\u060c \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0628\u06a9 \u0648 \u0633\u0646\u06af\u06cc\u0646 \u0627\u06af\u0631 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0628\u0631\u0648\u0646\u062f \u0646\u062a\u06cc\u062c\u0647\u200c\u06cc \u0645\u0634\u0627\u0628\u0647 \u062f\u0627\u0631\u0646\u062f\u061b \u0648\u0644\u06cc \u0628\u0631\u0627\u06cc <strong>\u0642\u062f\u0631\u062a \u0628\u06cc\u0634\u06cc\u0646\u0647\u060c \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0628\u0647\u200c\u0648\u0636\u0648\u062d \u0628\u0631\u062a\u0631 \u0627\u0633\u062a<\/strong>. \u0628\u0627\u0632\u0647\u200c\u0647\u0627\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc:<\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0647\u062f\u0641<\/th><th>\u062f\u0631\u0635\u062f \u06cc\u06a9\u200c\u062a\u06a9\u0631\u0627\u0631 \u0628\u06cc\u0634\u06cc\u0646\u0647 (1RM)<\/th><th>\u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0633\u062a<\/th><th>\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/th><\/tr><\/thead><tbody><tr><td>\u0642\u062f\u0631\u062a \u0628\u06cc\u0634\u06cc\u0646\u0647<\/td><td>\u06f8\u06f5 \u062a\u0627 \u06f1\u06f0\u06f0\u066a<\/td><td>\u06f1 \u062a\u0627 \u06f5<\/td><td>\u06f3 \u062a\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647<\/td><\/tr><tr><td>\u0642\u062f\u0631\u062a + \u062d\u062c\u0645<\/td><td>\u06f7\u06f5 \u062a\u0627 \u06f8\u06f5\u066a<\/td><td>\u06f5 \u062a\u0627 \u06f8<\/td><td>\u06f2 \u062a\u0627 \u06f3 \u062f\u0642\u06cc\u0642\u0647<\/td><\/tr><tr><td>\u062d\u062c\u0645<\/td><td>\u06f6\u06f0 \u062a\u0627 \u06f7\u06f5\u066a<\/td><td>\u06f8 \u062a\u0627 \u06f1\u06f5<\/td><td>\u06f1 \u062a\u0627 \u06f2 \u062f\u0642\u06cc\u0642\u0647<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0635\u0644 \u062f\u0648\u0645: \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u062d\u0631\u06a9\u0627\u062a \u0627\u0635\u0644\u06cc<\/h2>\n\n\n<p>\u0642\u062f\u0631\u062a \u0645\u062e\u0635\u0648\u0635 \u062d\u0631\u06a9\u062a \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0642\u0648\u06cc \u0634\u062f\u0646 \u062f\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627\u06cc\u062f \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0632\u0646\u06cc\u060c \u0632\u06cc\u0627\u062f \u0648 \u062f\u0631\u0633\u062a. \u0633\u0647 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc\u0647 \u0628\u0647\u200c\u0639\u0644\u0627\u0648\u0647\u200c\u06cc \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0627\u0633\u06a9\u0644\u062a \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0642\u062f\u0631\u062a\u06cc\u200c\u0627\u0646\u062f:<\/p>\n\n<section class=\"vk-grid vk-grid--cols-3\"><h2 class=\"vk-grid__heading\">\u062d\u0631\u06a9\u0627\u062a \u0627\u0635\u0644\u06cc \u0642\u062f\u0631\u062a<\/h2><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"236n3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/barbell-squat\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631<\/span><span class=\"vk-card__meta\">\u0647\u0627\u0644\u062a\u0631<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"3m2QX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/barbell-deadlift\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631<\/span><span class=\"vk-card__meta\">\u0647\u0627\u0644\u062a\u0631<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"BX5R3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/barbell-bench-press\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/span><span class=\"vk-card__meta\">\u0647\u0627\u0644\u062a\u0631<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"3A2WX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/pull-ups\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><\/div><\/section>\n\n<p>\u062d\u0631\u06a9\u0627\u062a \u06a9\u0645\u06a9\u06cc (\u0631\u062f\u06cc\u0641 \u0647\u0627\u0644\u062a\u0631\u060c \u0644\u0627\u0646\u062c\u060c \u067e\u0631\u0633 \u062f\u0633\u062a\u200c\u062c\u0645\u0639\u060c \u0647\u0627\u06cc\u067e\u0631\u0627\u06a9\u0633\u062a\u0646\u0634\u0646) \u0646\u0642\u0627\u0637 \u0636\u0639\u0641 \u0631\u0627 \u0645\u06cc\u200c\u067e\u0648\u0634\u0627\u0646\u0646\u062f\u060c \u0648\u0644\u06cc \u0647\u0631\u06af\u0632 \u062c\u0627\u06cc \u0627\u0635\u0644\u06cc\u200c\u0647\u0627 \u0631\u0627 \u0646\u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0635\u0644 \u0633\u0648\u0645: \u0641\u0631\u06a9\u0627\u0646\u0633<\/h2>\n\n\n<p>\u0645\u0631\u0648\u0631 \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f \u06af\u0631\u06af\u06cc\u0686 (\u06f2\u06f0\u06f1\u06f8) \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u0627\u06af\u0631 \u062d\u062c\u0645 \u0647\u0641\u062a\u06af\u06cc \u0628\u0631\u0627\u0628\u0631 \u0628\u0627\u0634\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u0647\u0631 \u062d\u0631\u06a9\u062a <strong>\u06f2 \u0628\u0627\u0631 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647<\/strong> \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u0628\u0647\u062a\u0631 \u0627\u0632 \u06f1 \u0628\u0627\u0631 \u0627\u0633\u062a. \u062f\u0644\u06cc\u0644\u0634 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a: \u0645\u0647\u0627\u0631\u062a \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06a9\u0631\u0631 \u0628\u0647\u062a\u0631 \u06cc\u0627\u062f \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u06cc\u0639\u0646\u06cc \u0628\u0647\u200c\u062c\u0627\u06cc \u00ab\u0631\u0648\u0632 \u067e\u0627\u00bb \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06cc\u06a9 \u0628\u0627\u0631\u060c \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u062f\u0648 \u06cc\u0627 \u0633\u0647 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0634\u062f\u062a\u200c\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0635\u0644 \u0686\u0647\u0627\u0631\u0645: \u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc<\/h2>\n\n\n<p>\u0628\u06cc\u200c\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647: \u0647\u0631 \u0647\u0641\u062a\u0647 \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0628\u0632\u0646 \u062a\u0627 \u06af\u06cc\u0631 \u06a9\u0646\u06cc. \u0631\u0627\u0647 \u062f\u0631\u0633\u062a\u060c \u062f\u0648\u0631\u0647\u200c\u0628\u0646\u062f\u06cc \u0627\u0633\u062a. \u062f\u0648 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06a9\u0644\u0627\u0633\u06cc\u06a9 \u0648 \u0627\u062b\u0628\u0627\u062a\u200c\u0634\u062f\u0647 \u06a9\u0647 \u062f\u0631 \u0647\u0627\u0628 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0647 \u0641\u0627\u0631\u0633\u06cc \u0648 \u06a9\u0627\u0645\u0644 \u0645\u0648\u062c\u0648\u062f\u0646\u062f:<\/p>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"XWx63\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/XWx63-jim-wendler-531-powerlifting\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/6b28a05dfca34812b2b0e23570269a47\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 Jim Wendler 5\/3\/1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0631\u0646\u0627\u0645\u0647 Jim Wendler 5\/3\/1<\/span><span class=\"vk-card__meta\">\u0642\u062f\u0631\u062a \u00b7 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u00b7 4 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"3B7nX\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/3B7nX-texas-method-strength\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/b610da1b7ec64c04ad4a2dca060d856f\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 Texas Method \u2014 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u0647\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0631\u0646\u0627\u0645\u0647 Texas Method \u2014 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u0647<\/span><span class=\"vk-card__meta\">\u0642\u062f\u0631\u062a \u00b7 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u00b7 1 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u06f5\/\u06f3\/\u06f1 (\u062c\u06cc\u0645 \u0648\u0646\u062f\u0644\u0631):<\/strong> \u0686\u0631\u062e\u0647\u200c\u0647\u0627\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u0627\u06cc\u060c \u0647\u0631 \u0628\u0627\u0631 \u06f2\u066b\u06f5 \u062a\u0627 \u06f5 \u06a9\u06cc\u0644\u0648 \u0628\u0647 \u00ab\u0628\u06cc\u0634\u06cc\u0646\u0647\u200c\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc\u00bb \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0622\u0631\u0627\u0645 \u0648\u0644\u06cc \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u06cc\u200c\u0634\u06a9\u0633\u062a. \u0645\u0646\u0627\u0633\u0628 \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647.<\/li>\n\n\n<li><strong>Texas Method:<\/strong> \u0633\u0647 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u061b \u0631\u0648\u0632 \u062d\u062c\u0645\u060c \u0631\u0648\u0632 \u0633\u0628\u06a9\u060c \u0631\u0648\u0632 \u0634\u062f\u062a. \u0628\u0631\u0627\u06cc \u06a9\u0633\u06cc \u06a9\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a \u062e\u0637\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0627\u0634 \u062a\u0645\u0627\u0645 \u0634\u062f\u0647.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0631\u0645: \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0642\u062f\u0631\u062a \u0648\u0627\u0642\u0639\u06cc \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0633\u06a9\u0648\u0627\u062a:<\/strong> \u067e\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u067e\u0646\u062c\u0647\u060c \u0633\u06cc\u0646\u0647 \u0628\u0627\u0644\u0627\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646 \u062a\u0627 \u062d\u062f\u0627\u0642\u0644 \u0645\u0648\u0627\u0632\u06cc. \u0639\u0645\u0642 \u0646\u0627\u0642\u0635 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0641\u0642\u0637 \u0627\u0639\u062f\u0627\u062f \u0631\u0627 \u0628\u0632\u0631\u06af \u0645\u06cc\u200c\u06a9\u0646\u062f \u0646\u0647 \u0642\u062f\u0631\u062a \u0631\u0627.<\/li>\n\n\n<li><strong>\u062f\u062f\u0644\u06cc\u0641\u062a:<\/strong> \u0647\u0627\u0644\u062a\u0631 \u0631\u0648\u06cc \u0648\u0633\u0637 \u067e\u0627\u060c \u06a9\u0645\u0631 \u0635\u0627\u0641 (\u0646\u0647 \u0644\u0632\u0648\u0645\u0627\u064b \u0639\u0645\u0648\u062f\u06cc)\u060c \u0647\u0644 \u062f\u0627\u062f\u0646 \u0632\u0645\u06cc\u0646 \u0628\u0627 \u067e\u0627 \u0646\u0647 \u06a9\u0634\u06cc\u062f\u0646 \u0628\u0627 \u06a9\u0645\u0631.<\/li>\n\n\n<li><strong>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647:<\/strong> \u06a9\u062a\u0641\u200c\u0647\u0627 \u062c\u0645\u0639 \u0648 \u067e\u0627\u06cc\u06cc\u0646\u060c \u067e\u0627 \u0645\u062d\u06a9\u0645 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0648\u06cc \u062e\u0637 \u0632\u06cc\u0631 \u0633\u06cc\u0646\u0647.<\/li>\n\n<\/ul>\n\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"exercise-wiki\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0647\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u062a\u0635\u0648\u06cc\u0631 \u0628\u0628\u06cc\u0646<\/p><p class=\"vk-cta__text\">\u062f\u0627\u0646\u0634\u0646\u0627\u0645\u0647\u200c\u06cc \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u0647\u0631 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631\u060c \u0645\u0631\u0627\u062d\u0644 \u0627\u062c\u0631\u0627 \u0648 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u0631\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p><\/div><a class=\"vk-cta__button\" href=\"\/wiki\/exercises\" data-vk-event=\"blog_cta_click\">\u062f\u06cc\u062f\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/aside>\n\n<h2 class=\"wp-block-heading\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc<\/h2>\n\n\n<p>\u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0636\u0644\u0647 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u06cc\u0646 \u062e\u0633\u062a\u06af\u06cc \u062f\u06cc\u0631\u062a\u0631 \u062d\u0633 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0646\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u0632\u062f\u06af\u06cc: \u0627\u0641\u062a \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u062f\u0648 \u0647\u0641\u062a\u0647 \u067e\u0634\u062a \u0647\u0645\u060c \u062e\u0648\u0627\u0628 \u0628\u062f\u060c \u0628\u06cc\u200c\u0645\u06cc\u0644\u06cc \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u060c \u0636\u0631\u0628\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0627\u0644\u0627\u062a\u0631. \u0631\u0627\u0647\u200c\u062d\u0644: \u0647\u0641\u062a\u0647\u200c\u06cc \u0633\u0628\u06a9 (Deload) \u0647\u0631 \u06f4 \u062a\u0627 \u06f6 \u0647\u0641\u062a\u0647 \u0628\u0627 \u06f5\u06f0 \u062a\u0627 \u06f6\u06f0 \u062f\u0631\u0635\u062f \u062d\u062c\u0645 \u0645\u0639\u0645\u0648\u0644.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u062a\u063a\u0630\u06cc\u0647\u200c\u06cc \u0642\u062f\u0631\u062a<\/h2>\n\n\n<p>\u0642\u062f\u0631\u062a \u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b \u0633\u062a\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0627\u0632 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0631\u0698\u06cc\u0645 \u062e\u06cc\u0644\u06cc \u06a9\u0645\u200c\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0639\u062f\u0627\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u062f. \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0647\u0645\u0627\u0646 \u06f1\u066b\u06f6 \u062a\u0627 \u06f2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u060c \u0648 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0645\u0648\u0646\u0648\u0647\u06cc\u062f\u0631\u0627\u062a (\u06f3 \u062a\u0627 \u06f5 \u06af\u0631\u0645 \u0631\u0648\u0632\u0627\u0646\u0647) \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0639\u062f\u0648\u062f \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0634\u0648\u0627\u0647\u062f \u0645\u062d\u06a9\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u062f\u0627\u0631\u062f.<\/p>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%d8%b1%d8%a7%d9%87%d9%86%d9%85%d8%a7%db%8c-%d8%b9%d9%84%d9%85%db%8c\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/049832fb6db24c098b70b7a0a51069ca-768x513.webp\" alt=\"\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0632\u0628\u0627\u0646 \u0639\u0644\u0645\u06cc: \u0686\u0637\u0648\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u0647\u0645 \u0627\u0633\u062a\u061f\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/span><span class=\"vk-card__title\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0632\u0628\u0627\u0646 \u0639\u0644\u0645\u06cc: \u0686\u0637\u0648\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2>\n\n\n<p>\u0628\u0631\u0627\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631 \u0634\u062f\u0646: \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646 (\u06f1 \u062a\u0627 \u06f6 \u062a\u06a9\u0631\u0627\u0631)\u060c \u062d\u0631\u06a9\u0627\u062a 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\u0645\u06cc\u200c\u0645\u0627\u0646\u062f.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u0648\u06cc \u0634\u062f\u0646 \u0628\u0627 \u062d\u062c\u06cc\u0645 \u0634\u062f\u0646 \u06cc\u06a9\u06cc \u0646\u06cc\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u06cc \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0634\u062a \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u0636\u0639\u06cc\u0641\u06cc \u0632\u062f\u060c \u06cc\u0627 \u0628\u0627 \u0628\u062f\u0646\u06cc \u0646\u0633\u0628\u062a\u0627\u064b \u0633\u0628\u06a9\u060c \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u062f\u0648 \u0628\u0631\u0627\u0628\u0631 \u0648\u0632\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f. \u0642\u062f\u0631\u062a \u062a\u0631\u06a9\u06cc\u0628\u0650 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06cc \u0639\u0636\u0644\u0647 + \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u200c\u06a9\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u0622\u0646 + \u062a\u06a9\u0646\u06cc\u06a9 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0631\u0648\u06cc \u062f\u0648 \u0645\u0648\u0631\u062f \u0622\u062e\u0631 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f\u060c \u0686\u0648\u0646 \u0647\u0645\u0627\u0646\u200c\u0647\u0627\u06cc\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":41,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_vk_reviewer":0,"_vk_reviewed_at":"","_vk_sources":[{"title":"ACSM \u2014 Progression models in resistance training (position stand)","url":"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx"},{"title":"Schoenfeld et al. 2017 \u2014 Strength and hypertrophy adaptations between low- vs high-load resistance training (meta-analysis)","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/28834797\/"},{"title":"Grgic et al. 2018 \u2014 Effect of resistance training frequency on gains in muscular strength (systematic review)","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/29470825\/"}],"footnotes":""},"categories":[6],"tags":[],"vk_goal":[30],"vk_level":[34],"vk_city":[],"class_list":["post-40","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength","vk_goal-strength","vk_level-intermediate"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a: \u0627\u0635\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u062a\u06a9\u0631\u0627\u0631 \u0648 \u0633\u062a\u060c \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u06f5\/\u06f3\/\u06f1 \u0648 Texas 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