{"id":3075,"date":"2026-03-18T10:43:33","date_gmt":"2026-03-18T07:43:33","guid":{"rendered":"https:\/\/coachchaima.site\/?post_type=product&#038;p=3075"},"modified":"2026-04-02T16:03:04","modified_gmt":"2026-04-02T13:03:04","slug":"musculation-training-2","status":"publish","type":"product","link":"https:\/\/coachchaima.site\/?product=musculation-training-2","title":{"rendered":"\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u064a \u0645\u0633\u062a\u0648\u0649 \u0645\u062a\u0648\u0633\u0637"},"content":{"rendered":"<h2 data-path-to-node=\"2\">\u26a1 \u0628\u0631\u0646\u0627\u0645\u062c &#8220;\u0627\u0644\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0645\u062a\u0642\u062f\u0645&#8221; (\u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062b\u0627\u0646\u064a &#8211; \u0645\u062a\u0648\u0633\u0637)<\/h2>\n<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">\u0627\u0646\u062a\u0642\u0644 \u0628\u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u0631\u0648\u0632 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629<\/b><\/p>\n<p data-path-to-node=\"4\">\u0628\u0639\u062f \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a\u060c \u064a\u0623\u062a\u064a \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0644\u064a\u0631\u0641\u0639 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 <b data-path-to-node=\"4\" data-index-in-node=\"67\">\u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/b> \u0648<b data-path-to-node=\"4\" data-index-in-node=\"85\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629<\/b>. \u0645\u0635\u0645\u0645 \u0644\u0645\u0646 \u064a\u0631\u063a\u0628 \u0641\u064a \u0631\u0624\u064a\u0629 \u0646\u062a\u0627\u0626\u062c \u0645\u0644\u0645\u0648\u0633\u0629 \u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0648\u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0638\u0627\u0645 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 (Upper\/Lower Split).<\/p>\n<h3 data-path-to-node=\"5\">\ud83c\udfaf \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062b\u0627\u0646\u064a:<\/h3>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\u0627\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u064a (Hypertrophy):<\/b> \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0628\u0631\u0627\u0632 \u062a\u0641\u0627\u0635\u064a\u0644\u0647\u0627.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646:<\/b> \u062a\u0637\u0628\u064a\u0642 \u0645\u0628\u062f\u0623 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 (Progressive Overload) \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u062a\u0637\u0648\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,2,0\"><b data-path-to-node=\"6,2,0\" data-index-in-node=\"0\">\u062a\u0643\u062b\u064a\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628:<\/b> \u0646\u0638\u0627\u0645 \u0641\u0635\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0639\u0646 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u062a\u0631\u0643\u064a\u0632 \u0623\u0639\u0644\u0649 \u0639\u0644\u0649 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"7\" \/>\n<h3 data-path-to-node=\"8\">\ud83d\udccb \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a:<\/h3>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0642\u0633\u064a\u0645:<\/b> \u064a\u0648\u0645 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u064a\u0648\u0645 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a\u060c \u0645\u0639 \u062e\u064a\u0644\u0631 \u0625\u0636\u0627\u0641\u0629 \u064a\u0648\u0645 (Full Body) \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0628\u062f\u0646\u064a:<\/b> 3\u20134 \u0633\u0644\u0627\u0633\u0644 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,2,0\"><b data-path-to-node=\"9,2,0\" data-index-in-node=\"0\">\u0646\u0637\u0627\u0642 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a:<\/b> 8\u201315 \u062a\u0643\u0631\u0627\u0631 (\u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u064a).<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,3,0\"><b data-path-to-node=\"9,3,0\" data-index-in-node=\"0\">\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629:<\/b> 60\u201390 \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u0633\u0645\u0627\u062d \u0628\u0631\u0641\u0639 \u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\">\ud83e\uddea \u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u062d\u0635\u0635 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629:<\/h3>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a):<\/b> 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0627\u0645\u0644\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0623\u0643\u062a\u0627\u0641\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0636\u0645\u0627\u0646 \u062a\u0646\u0627\u0633\u0642 \u0639\u0636\u0644\u064a \u0643\u0627\u0645\u0644.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a):<\/b> 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0646\u062d\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u0627\u0644\u0640 Glutes.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"12\" \/>\n<h3 data-path-to-node=\"13\">\u2728 \u0645\u0645\u064a\u0632\u0627\u062a \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062a\u0648\u0649:<\/h3>\n<ul data-path-to-node=\"14\">\n<li>\n<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">\u062a\u0646\u0648\u0639 \u0627\u0644\u0623\u062f\u0648\u0627\u062a:<\/b> \u062f\u0645\u062c \u0628\u064a\u0646 \u0627\u0644\u0628\u0627\u0631\u060c \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u0632\u060c \u0648\u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0632\u0648\u0627\u064a\u0627.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">\u0627\u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u062f\u0642\u064a\u0642:<\/b> \u062a\u0641\u0639\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062e\u0644\u0641\u064a \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642) \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0638\u0647\u0631 \u0631\u064a\u0627\u0636\u064a \u0645\u062a\u0643\u0627\u0645\u0644.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,2,0\"><b data-path-to-node=\"14,2,0\" data-index-in-node=\"0\">\u062a\u062d\u062f\u064a \u0627\u0644\u0628\u0637\u0646:<\/b> \u062a\u0645\u0627\u0631\u064a\u0646 &#8220;Plank&#8221; \u0628\u0648\u0632\u0646 \u0625\u0636\u0627\u0641\u064a \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0628\u0634\u0643\u0644 \u0627\u062d\u062a\u0631\u0627\u0641\u064a.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"15\">\n<p data-path-to-node=\"15,0\"><b data-path-to-node=\"15,0\" data-index-in-node=\"0\">\u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0647\u0648 \u062c\u0633\u0631\u0643 \u0645\u0646 &#8220;\u0645\u0628\u062a\u062f\u0626&#8221; \u0625\u0644\u0649 &#8220;\u0631\u064a\u0627\u0636\u064a \u0645\u062a\u0645\u0643\u0646&#8221;.. \u0627\u0633\u062a\u0639\u062f \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0631\u0624\u064a\u0629 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062d\u0642\u064a\u0642\u064a!<\/b><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u26a1 \u0628\u0631\u0646\u0627\u0645\u062c &#8220;\u0627\u0644\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0645\u062a\u0642\u062f\u0645&#8221; (\u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062b\u0627\u0646\u064a &#8211; \u0645\u062a\u0648\u0633\u0637) \u0627\u0646\u062a\u0642\u0644 \u0628\u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u0631\u0648\u0632 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0628\u0639\u062f \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a\u060c \u064a\u0623\u062a\u064a \u0647\u0630\u0627 [&hellip;]<\/p>\n","protected":false},"featured_media":3160,"template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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