{"id":1531,"date":"2023-01-04T12:14:39","date_gmt":"2023-01-04T12:14:39","guid":{"rendered":"https:\/\/mojclub.com\/?p=1531"},"modified":"2023-01-04T12:14:41","modified_gmt":"2023-01-04T12:14:41","slug":"pull-up-for-beginners","status":"publish","type":"post","link":"https:\/\/mojclub.com\/pull-up-for-beginners\/","title":{"rendered":"\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u0648 \u0622\u0645\u0648\u0632\u0634"},"content":{"rendered":"\n<p>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0645\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u062a\u0627\u062b\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0648\u06cc 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https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc\u0627\u0646-390x220.webp 390w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><figcaption class=\"wp-element-caption\">\u0639\u0645\u0644\u06a9\u0631\u062f \u0639\u0636\u0644\u0647 \u0644\u062a\u06cc\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc \u062f\u0631 \u0632\u0645\u0627\u0646 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0632\u062f\u0646<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0632\u062f\u0646-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc\u0627\u0646\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0632\u062f\u0646 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0627\u0632-\u06a9\u062c\u0627-\u0628\u0627\u06cc\u062f-\u0634\u0631\u0648\u0639-\u06a9\u0631\u062f\">\u0627\u0632 \u06a9\u062c\u0627 \u0628\u0627\u06cc\u062f \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f. <\/h2>\n\n\n\n<p>\u0627\u06af\u0631 \u0639\u0644\u0627\u0642\u0645\u0646\u062f\u06cc\u062f \u06a9\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0632\u0646\u06cc\u062f \u0627\u0645\u0627 \u0646\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062f\u0633\u062a\u0647 \u0645\u0628\u062a\u062f\u06cc \u0647\u0627 \u0642\u0631\u0627\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u06af\u0631\u0641\u062a. \u067e\u0633 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u06cc\u06a9 \u0641\u0631\u0622\u06cc\u0646\u062f \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 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id=\"h-\u062a\u0645\u0631\u06cc\u0646-\u0628\u0627-\u062f\u0633\u062a\u06af\u0627\u0647-\u0632\u06cc\u0631-\u0628\u063a\u0644-\u0633\u06cc\u0645-\u06a9\u0634\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u0633\u06cc\u0645 \u06a9\u0634<\/h2>\n\n\n\n<p>\u0627\u06cc\u0646 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u0631\u0627\u062c\u0639\u0647 \u0645\u06cc \u06a9\u0646\u0646\u062f \u062f\u0631 \u0633\u0631\u0644\u06cc\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0642\u0631\u0627\u0631 \u0645\u06cc \u06af\u06cc\u0631\u062f. \u0634\u0645\u0627 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 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\u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648\u06cc \u0634\u0645\u0627 \u0647\u0645 \u062a\u0648\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0632\u062f\u0646 \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u062f\u0647 \u0627\u0646\u062f. \u0628\u0631\u0627\u06cc \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645 \u06a9\u0634 \u0645\u0642\u0627\u0644\u0647 \u0632\u06cc\u0631 \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-wp-embed is-provider-\u0628\u0627\u0634\u06af\u0627\u0647-\u0648\u0631\u0632\u0634\u06cc-\u0645\u0648\u062c wp-block-embed-\u0628\u0627\u0634\u06af\u0627\u0647-\u0648\u0631\u0632\u0634\u06cc-\u0645\u0648\u062c\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"FfgpN3b8ky\"><a href=\"https:\/\/mojclub.com\/lat-pulldown-machine-exercise\/\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u0633\u06cc\u0645 \u06a9\u0634: \u0627\u0646\u0648\u0627\u0639\u060c \u0641\u0648\u0627\u06cc\u062f \u0648 \u0622\u0645\u0648\u0632\u0634<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;\u0632\u06cc\u0631 \u0628\u063a\u0644 \u0633\u06cc\u0645 \u06a9\u0634: \u0627\u0646\u0648\u0627\u0639\u060c \u0641\u0648\u0627\u06cc\u062f \u0648 \u0622\u0645\u0648\u0632\u0634&#8221; &#8212; \u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0648\u062c\" src=\"https:\/\/mojclub.com\/lat-pulldown-machine-exercise\/embed\/#?secret=B6EA9SHhWi#?secret=FfgpN3b8ky\" data-secret=\"FfgpN3b8ky\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0642\u0627\u06cc\u0642\u06cc \u0645\u0639\u06a9\u0648\u0633 \u0628\u0627 \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u06cc\u0627 \u062f\u0627\u0631\u062d\u0644\u0642\u0647<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"409\" height=\"230\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc\u0627\u0646-2.webp\" alt=\"\" class=\"wp-image-1533\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc\u0627\u0646-2.webp 409w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc\u0627\u0646-2-300x169.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc\u0627\u0646-2-390x220.webp 390w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/><\/figure><\/div>\n\n\n<p>\u0627\u06af\u0631 \u0627\u0645\u06a9\u0627\u0646 \u062d\u0636\u0648\u0631 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u06cc\u06a9 \u067e\u06cc\u0634 \u062f\u0631\u0622\u0645\u062f \u0639\u0627\u0644\u06cc \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0628\u0627\u0634\u062f. <\/p>\n\n\n\n<ul>\n<li>\u0628\u0647 \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u06a9\u0634 \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u0645\u06cc\u0644\u0647 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0642\u062f \u062e\u0648\u062f \u0646\u0635\u0628 \u06a9\u0646\u06cc\u062f. <\/li>\n\n\n\n<li>\u062f\u0648 \u062f\u0633\u062a\u0647 \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0647\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627 \u062c\u0645\u0639 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0632\u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f. <\/li>\n\n\n\n<li>\u062f\u0633\u062a\u0647 \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0633\u062f.<\/li>\n\n\n\n<li>\u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0634\u062a\u0647 \u0648 \u0645\u062c\u062f\u062f\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li> \u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u062a\u0646\u0647 \u0634\u0645\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. <\/li>\n\n\n\n<li>\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0646\u062f \u0633\u062a \u06f1\u06f0-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631\u06cc \u0628\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0647\u0627\u06cc \u06cc\u06a9 \u062a\u0627 \u062f\u0648 \u062f\u0642\u06cc\u0642\u0647 \u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. <\/li>\n<\/ul>\n\n\n\n<p>\u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0634\u06cc\u0628 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0634\u06a9\u0644\u06cc \u06a9\u0647 \u067e\u0634\u062a \u0634\u0645\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u062a\u0631 \u0634\u0648\u062f. \u0627\u0632 \u062a\u0635\u0648\u06cc\u0631 \u0632\u06cc\u0631 \u0628\u0631\u0627\u06cc \u062f\u0631\u06a9 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"409\" height=\"230\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u062a\u0645\u0631\u06cc\u0646-\u0642\u0627\u06cc\u0642\u06cc-\u0628\u0627-\u062a\u06cc-\u0622\u0631-\u0627\u06cc\u06a9\u0633.webp\" alt=\"\" class=\"wp-image-1534\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u062a\u0645\u0631\u06cc\u0646-\u0642\u0627\u06cc\u0642\u06cc-\u0628\u0627-\u062a\u06cc-\u0622\u0631-\u0627\u06cc\u06a9\u0633.webp 409w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u062a\u0645\u0631\u06cc\u0646-\u0642\u0627\u06cc\u0642\u06cc-\u0628\u0627-\u062a\u06cc-\u0622\u0631-\u0627\u06cc\u06a9\u0633-300x169.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u062a\u0645\u0631\u06cc\u0646-\u0642\u0627\u06cc\u0642\u06cc-\u0628\u0627-\u062a\u06cc-\u0622\u0631-\u0627\u06cc\u06a9\u0633-390x220.webp 390w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u06a9\u0645\u06a9\u06cc\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06a9\u0645\u06a9\u06cc <\/h2>\n\n\n\n<p>\u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0648\u0634\u0647\u0627\u06cc \u0645\u0631\u0633\u0648\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u0645\u06a9 \u0645\u06cc \u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u06a9\u0645\u06a9 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u06cc\u06a9 \u0646\u0641\u0631 \u062f\u06cc\u06af\u0631\u060c \u062c\u0639\u0628\u0647 \u06cc\u0627 \u06a9\u0634 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0631\u0648\u0634 \u06a9\u0627\u0631 \u0647\u0645 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a. \u0646\u0648\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062c\u0639\u0628\u0647 \u06af\u0630\u0627\u0634\u062a\u0647 \u0648 \u0642\u0633\u0645\u062a\u06cc \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627 \u067e\u0627 \u062a\u062d\u0645\u0644 \u0645\u06cc \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0632\u0646\u06cc\u062f. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"409\" height=\"230\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u06a9\u0645\u06a9\u06cc.webp\" alt=\"\" class=\"wp-image-1535\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u06a9\u0645\u06a9\u06cc.webp 409w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u06a9\u0645\u06a9\u06cc-300x169.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u06a9\u0645\u06a9\u06cc-390x220.webp 390w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/><\/figure><\/div>\n\n\n<p>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u0634 \u0647\u0645 \u06cc\u06a9 \u0631\u0648\u0634 \u06a9\u0627\u0631\u0633\u0627\u0632 \u062f\u06cc\u06af\u0631 \u0627\u0633\u062a. \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u06cc\u06a9 \u067e\u0627\u0648\u0631\u0628\u0627\u0646\u062f \u0628\u0647 \u0634\u06a9\u0644 \u0644\u0648\u067e \u0628\u0633\u062a\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u062f\u0631\u0648\u0646 \u06a9\u0634 \u0628\u06cc\u0627\u0646\u062f\u0627\u0632\u06cc\u062f \u062a\u0627 \u0642\u0633\u0645\u062a\u06cc \u0627\u0632 \u0648\u0632\u0646 \u0634\u0645\u0627 \u062a\u0648\u0633\u0637 \u06a9\u0634 \u062a\u062d\u0645\u0644 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\u0628\u0647 \u0634\u06a9\u0644 \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0627\u062c\u0627\u0632\u0647 \u0645\u06cc \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0648\u0632\u0646 \u0634\u0645\u0627 \u0631\u0627 \u062a\u062d\u0645\u0644 \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u06cc\u06a9 \u0631\u0648\u0634 \u0645\u0639\u06a9\u0648\u0633 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc \u0631\u0648\u062f. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"409\" height=\"230\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0627\u06a9\u0633\u0646\u062a\u0631\u06cc\u06a9.webp\" alt=\"\" class=\"wp-image-1536\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0627\u06a9\u0633\u0646\u062a\u0631\u06cc\u06a9.webp 409w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0627\u06a9\u0633\u0646\u062a\u0631\u06cc\u06a9-300x169.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2023\/01\/\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0627\u06a9\u0633\u0646\u062a\u0631\u06cc\u06a9-390x220.webp 390w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u062d\u062c\u0645-\u062a\u0645\u0631\u06cc\u0646\">\u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 <\/h2>\n\n\n\n<p>\u0628\u0633\u062a\u0647 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u062d\u0627\u0644 \u062d\u0627\u0636\u0631 \u0646\u062a\u06cc\u062c\u0647 \u06af\u06cc\u0631\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0647\u0641\u062a\u0647 \u0627\u06cc \u06f2-\u06f3 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0631\u0648\u0634\u0647\u0627\u06cc \u0630\u06a9\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u0647\u0645 \u0645\u06cc \u062a\u0648\u0627\u0646 \u0627\u0632 \u06f5 \u062a\u0627 \u06f8 \u0633\u062a \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f. \u0631\u0648\u0634 \u062f\u06cc\u06af\u0631 \u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u0627\u0632 \u06cc\u06a9 \u0631\u0648\u0634 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f\u0647 \u0648 \u062c\u0644\u0633\u0647 \u0628\u0639\u062f\u06cc \u0631\u0648\u0634 \u062f\u06cc\u06af\u0631\u06cc \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0631\u0648\u0634-\u0635\u062d\u06cc\u062d-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\">\u0631\u0648\u0634 \u0635\u062d\u06cc\u062d \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/h2>\n\n\n\n<p>\u062f\u0631 \u062a\u0645\u0627\u0645\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u0648\u0642 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0627\u0635\u0648\u0644 \u0635\u062d\u06cc\u062d \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0632\u062f\u0646 \u0648 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u062f\u0631\u0633\u062a \u0631\u0627 \u0645\u062f\u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u06a9\u0633\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u06a9\u0646\u062a\u0648\u0631 \u0646\u0645\u06cc \u0627\u0646\u062f\u0627\u0632\u062f \u067e\u0633 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u062f\u0631\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. <\/p>\n\n\n\n<ul>\n<li>\u0631\u0648\u0628\u0631\u0648\u06cc \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627 \u06a9\u0645\u06cc \u0628\u0627\u0632 \u0628\u0627\u0634\u0646\u062f. <\/li>\n\n\n\n<li>\u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0627\u0632 \u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0647 \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u06af\u06cc\u0631\u06cc\u062f<\/li>\n\n\n\n<li>\u06a9\u0641 \u062f\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u0631\u0648\u0628\u0631\u0648 \u0648 \u0627\u0646\u06af\u0634\u062a \u0634\u0633\u062a \u062f\u0648\u0631 \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06af\u0631\u0647 \u0634\u0648\u062f. <\/li>\n\n\n\n<li>\u0628\u0627 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0648 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0628\u0647 \u0637\u0648\u0631 \u0647\u0645\u0632\u0645\u0627\u0646 \u062e\u0648\u062f\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f. <\/li>\n\n\n\n<li>\u0628\u0647 \u0642\u062f\u0631\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u0686\u0627\u0646\u0647 \u0634\u0645\u0627 \u0647\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0634\u0648\u062f. <\/li>\n\n\n\n<li>\u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u0645\u062c\u062f\u062f\u0627 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u0646\u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0634\u0648\u062f \u0648 \u0622\u0631\u0646\u062c \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u062a \u0628\u0627\u0632 \u0627\u0646\u062f\u06a9\u06cc \u062e\u0645 \u0628\u0645\u0627\u0646\u062f. (\u0645\u06cc\u0632\u0627\u0646 \u062e\u0645 \u0628\u0648\u062f\u0646 \u0622\u0631\u0646\u062c \u062a\u0646\u0647\u0627 \u06f5 \u062f\u0631\u062c\u0647 \u06a9\u0627\u0641\u06cc\u0633\u062a)<\/li>\n<\/ul>\n\n\n\n<p>\u062f\u0631 \u062c\u0645\u0639 \u0628\u0646\u062f\u06cc \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u06cc\u062f \u062a\u0627\u06a9\u06cc\u062f \u06a9\u0631\u062f \u06a9\u0647 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0628 \u0622\u0645\u0627\u062f\u06af\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a. \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f <a href=\"https:\/\/mojclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d9%88-%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a2%d9%86\/\">\u0627\u0633\u06a9\u0627\u062a<\/a>\u060c <a href=\"https:\/\/mojclub.com\/bench-press-guide\/\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647<\/a>&#8230;\u062f\u06cc\u06af\u0631 \u0631\u0648\u06cc \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0627\u0632 \u0647\u0631 \u0644\u062d\u0627\u0638 \u0622\u0645\u0627\u062f\u0647 \u0634\u0648\u062f. <\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0627\u0646\u0648\u0627\u0639 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0642\u0627\u0644\u0647 \u0632\u06cc\u0631 \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f<\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/mojekooh.com\/barfix-workout\/\n<\/div><\/figure>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;1531&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;4&quot;,&quot;greet&quot;:&quot;\\u0686\\u0637\\u0648\\u0631 \\u0628\\u0648\\u062f\\u061f&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 \\u0627\\u0645\\u062a\\u06cc\\u0627\\u0632)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\\u0628\\u0627\\u0631\\u0641\\u06cc\\u06a9\\u0633 \\u0628\\u0631\\u0627\\u06cc \\u0645\\u0628\\u062a\\u062f\\u06cc\\u0627\\u0646: \\u062a\\u0645\\u0631\\u06cc\\u0646\\u0627\\u062a \\u0622\\u0645\\u0627\\u062f\\u06af\\u06cc \\u0648 \\u0622\\u0645\\u0648\\u0632\\u0634&quot;,&quot;width&quot;:&quot;138&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 138px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            \u06f5\/\u06f5 - (\u06f1 \u0627\u0645\u062a\u06cc\u0627\u0632)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0645\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u062a\u0627\u062b\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0648\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0644\u062a \u06cc\u0627 \u0632\u06cc\u0631\u0628\u063a\u0644\u060c \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0648 \u0633\u0627\u0639\u062f \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u0641\u0648\u0627\u06cc\u062f \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0645\u06cc \u067e\u0631\u062f\u0627\u0632\u06cc\u0645. \u0633\u067e\u0633 \u0686\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u062c\u0647\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0632\u062f\u0646 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u0622\u062e\u0631 \u0647\u0645 \u062a\u0648\u0636\u06cc\u062d\u0627\u062a\u06cc \u067e\u06cc\u0631\u0627\u0645\u0648\u0646 \u0631\u0648\u0634 \u0635\u062d\u06cc\u062d \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0632\u062f\u0646 \u0627\u0631\u0627\u06cc\u0647 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1537,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,4],"tags":[200],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.5 (Yoast SEO v21.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u0648 \u0622\u0645\u0648\u0632\u0634 - \u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0648\u062c<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mojclub.com\/pull-up-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"fa_IR\" 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