{"id":7237,"date":"2026-04-24T21:28:48","date_gmt":"2026-04-24T21:28:48","guid":{"rendered":"https:\/\/wowyourbody.co.il\/5-exercises-arms-5-minutes\/"},"modified":"2026-04-26T13:43:56","modified_gmt":"2026-04-26T13:43:56","slug":"5-exercises-arms-5-minutes","status":"publish","type":"post","link":"https:\/\/wowyourbody.co.il\/en\/5-exercises-arms-5-minutes\/","title":{"rendered":"5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u2014 \u05e9\u05d9\u05d8\u05ea \u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df"},"content":{"rendered":"

5 \u05d3\u05e7\u05d5\u05ea. 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d7\u05d8\u05d5\u05d1\u05d5\u05ea.<\/p>\n

\u05d6\u05d4 \u05dc\u05d0 \u05e1\u05d9\u05e1\u05de\u05d4. \u05d6\u05d5 \u05d4\u05e9\u05d9\u05d8\u05d4 \u05e9\u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df \u05de\u05dc\u05de\u05d3\u05ea \u2014 \u05d5\u05e2\u05dd 25,787 \u05e0\u05e9\u05d9\u05dd, \u05d4\u05d9\u05d0 \u05e2\u05d5\u05d1\u05d3\u05ea.<\/p>\n

\u05d4\u05e1\u05d5\u05d3: \u05dc\u05d0 \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e7\u05e9\u05d4. \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e0\u05db\u05d5\u05df. 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05e9\u05de\u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05d0\u05ea Triceps, Biceps \u05d5\u05e9\u05db\u05de\u05d5\u05ea \u05d1\u05d3\u05d9\u05d5\u05e7, \u05d1\u05dc\u05d9 \u05dc\u05d1\u05d6\u05d1\u05d6 \u05d6\u05de\u05df.<\/p>\n

\u05d0\u05d9\u05da \u05e2\u05d5\u05e9\u05d9\u05dd \u05d0\u05ea 5 \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05d0\u05dc\u05d4 \u05d1-5 \u05d3\u05e7\u05d5\u05ea?<\/h2>\n

\u05db\u05dc \u05ea\u05e8\u05d2\u05d9\u05dc: 40-45 \u05e9\u05e0\u05d9\u05d5\u05ea. \u05de\u05e0\u05d5\u05d7\u05d4 15 \u05e9\u05e0\u05d9\u05d5\u05ea \u05d1\u05d9\u05df \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05e1\u05da \u05d4\u05db\u05dc: 5 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d3\u05d9\u05d5\u05e7. \u05dc\u05dc\u05d0 \u05e6\u05d9\u05d5\u05d3. \u05de\u05d4\u05d1\u05d9\u05ea.<\/p>\n

1. Push-Up \u05de\u05d4\u05d1\u05e8\u05db\u05d9\u05d9\u05dd<\/strong><\/p>\n

\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05e2\u05dc \u05d4\u05e8\u05e6\u05e4\u05d4, \u05d9\u05d3\u05d9\u05d9\u05dd \u05d1\u05e8\u05d5\u05d7\u05d1 \u05db\u05ea\u05e4\u05d9\u05d9\u05dd. \u05db\u05e4\u05d9\u05e4\u05ea \u05de\u05e8\u05e4\u05e7\u05d9\u05dd. 10-15 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05e2\u05d5\u05d1\u05d3 \u05e2\u05dc Triceps \u05d5\u05e9\u05db\u05de\u05d5\u05ea.<\/p>\n

2. Tricep Dip \u05de\u05db\u05d9\u05e1\u05d0<\/strong><\/p>\n

\u05d9\u05d3\u05d9\u05d9\u05dd \u05e2\u05dc \u05e7\u05e6\u05d4 \u05db\u05d9\u05e1\u05d0, \u05d9\u05e9\u05d1\u05df \u05e7\u05d3\u05d9\u05de\u05d4. \u05db\u05e4\u05d9\u05e4\u05ea \u05de\u05e8\u05e4\u05e7\u05d9\u05dd. 12 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05de\u05de\u05e7\u05d3 \u05d1-Triceps.<\/p>\n

3. Lateral Raise \u05e2\u05dd \u05d1\u05e7\u05d1\u05d5\u05e7\u05d9 \u05de\u05d9\u05dd<\/strong><\/p>\n

\u05e2\u05de\u05d9\u05d3\u05d4, \u05d9\u05d3\u05d9\u05d9\u05dd \u05d1\u05e6\u05d3\u05d3\u05d9\u05dd. \u05d4\u05e8\u05de\u05ea \u05d9\u05d3\u05d9\u05d9\u05dd \u05dc\u05e6\u05d3 \u05dc-90 \u05de\u05e2\u05dc\u05d5\u05ea. 12 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05de\u05d7\u05d8\u05d1 \u05e9\u05db\u05de\u05d5\u05ea.<\/p>\n

4. Bicep Curl \u05e2\u05dd \u05d2\u05d5\u05de\u05d9\u05d4<\/strong><\/p>\n

\u05e2\u05de\u05d9\u05d3\u05d4. \u05db\u05e4\u05d9\u05e4\u05ea \u05de\u05e8\u05e4\u05e7 \u05db\u05dc\u05e4\u05d9 \u05de\u05e2\u05dc\u05d4. 12 \u05d7\u05d6\u05e8\u05d5\u05ea \u05dc\u05db\u05dc \u05d9\u05d3. \u05d1\u05d5\u05e0\u05d4 Biceps.<\/p>\n

5. Overhead Press<\/strong><\/p>\n

\u05d9\u05d3\u05d9\u05d9\u05dd \u05d2\u05d1\u05d5\u05d4\u05d5\u05ea, \u05d3\u05d7\u05d9\u05e4\u05d4 \u05db\u05dc\u05e4\u05d9 \u05de\u05e2\u05dc\u05d4. 12 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05de\u05d7\u05d6\u05e7 \u05e9\u05db\u05de\u05d5\u05ea \u05d5-Triceps.<\/p>\n

\u05de\u05ea\u05d9 \u05dc\u05e2\u05e9\u05d5\u05ea \u05d0\u05ea \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd?<\/h2>\n

\u05d1\u05d5\u05e7\u05e8 \u05dc\u05e4\u05e0\u05d9 \u05e7\u05e4\u05d4 \u2014 \u05d4\u05d6\u05de\u05df \u05d4\u05db\u05d9 \u05d8\u05d5\u05d1. \u05d4\u05d2\u05d5\u05e3 \u05e2\u05d3\u05d9\u05d9\u05df \u05e6\u05dd, \u05de\u05d5\u05d8\u05d9\u05d1\u05e6\u05d9\u05d4 \u05d2\u05d1\u05d5\u05d4\u05d4, \u05d9\u05d5\u05dd \u05e9\u05dc\u05dd \u05dc\u05e4\u05e0\u05d9\u05d9\u05da. \u05d0\u05d1\u05dc \u05d2\u05dd \u05e2\u05e8\u05d1 \u05dc\u05e4\u05e0\u05d9 \u05e9\u05d9\u05e0\u05d4 \u05e2\u05d5\u05d1\u05d3. \u05de\u05d4 \u05e9\u05d7\u05e9\u05d5\u05d1: \u05db\u05dc \u05d9\u05d5\u05dd. 5 \u05d3\u05e7\u05d5\u05ea \u05db\u05dc \u05d9\u05d5\u05dd \u05e2\u05d3\u05d9\u05e4\u05d5\u05ea \u05e2\u05dc \u05e9\u05e2\u05d4 \u05e4\u05e2\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2.<\/p>\n

\u05e9\u05d0\u05dc\u05d5\u05ea \u05e0\u05e4\u05d5\u05e6\u05d5\u05ea<\/h2>\n

\u05d4\u05d0\u05dd 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u05de\u05e1\u05e4\u05d9\u05e7\u05d9\u05dd?<\/strong><\/p>\n

\u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05e8\u05d0\u05e9\u05d5\u05e0\u05d9 \u2014 \u05db\u05df. \u05dc\u05e0\u05e9\u05d9\u05dd \u05e9\u05de\u05ea\u05d7\u05d9\u05dc\u05d5\u05ea, 5 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d9\u05d5\u05dd \u05e9\u05dc \u05ea\u05e8\u05d2\u05d5\u05dc \u05de\u05de\u05d5\u05e7\u05d3 \u05d5\u05e2\u05e7\u05d1\u05d9 \u05e0\u05d5\u05ea\u05e0\u05d5\u05ea \u05ea\u05d5\u05e6\u05d0\u05d5\u05ea \u05de\u05e4\u05ea\u05d9\u05e2\u05d5\u05ea \u05ea\u05d5\u05da 2-3 \u05e9\u05d1\u05d5\u05e2\u05d5\u05ea. \u05db\u05db\u05dc \u05e9\u05de\u05ea\u05e7\u05d3\u05de\u05d5\u05ea, \u05e0\u05d9\u05ea\u05df \u05dc\u05d4\u05d5\u05e1\u05d9\u05e3 \u05e2\u05d5\u05d3 5 \u05d3\u05e7\u05d5\u05ea.<\/p>\n

\u05db\u05de\u05d4 \u05e4\u05e2\u05de\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2?<\/strong><\/p>\n

\u05db\u05dc \u05d9\u05d5\u05dd \u05d0\u05d9\u05d3\u05d9\u05d0\u05dc\u05d9. \u05dc\u05e4\u05d7\u05d5\u05ea 5 \u05e4\u05e2\u05de\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2. \u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d4\u05d5\u05d0 \u05e9\u05e8\u05d9\u05e8 \u05d2\u05d3\u05d5\u05dc \u05e9\u05de\u05ea\u05d0\u05d5\u05e9\u05e9 \u05de\u05d4\u05e8 \u2014 \u05dc\u05d0 \u05e6\u05e8\u05d9\u05da \u05d9\u05de\u05d9 \u05de\u05e0\u05d5\u05d7\u05d4 \u05d1\u05d9\u05df \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd \u05e7\u05e6\u05e8\u05d9\u05dd \u05db\u05d0\u05dc\u05d4.<\/p>\n

\u05d4\u05e6\u05e2\u05d3 \u05d4\u05d1\u05d0<\/h2>\n

5 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d9\u05d5\u05dd. \u05de\u05d4\u05d1\u05d9\u05ea. \u05ea\u05d5\u05e6\u05d0\u05d5\u05ea \u05e9\u05e8\u05d5\u05d0\u05d9\u05dd.<\/p>\n

\u05dc\u05d7\u05e6\u05d9 \u05db\u05d0\u05df \u05dc\u05d4\u05e6\u05d8\u05e8\u05e4\u05d5\u05ea \u05dc\u05ea\u05db\u05e0\u05d9\u05ea \u05d4\u05e1\u05d5\u05d3 \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d7\u05d8\u05d5\u05d1\u05d5\u05ea \u05d1-5 \u05d3\u05e7\u05d5\u05ea<\/strong><\/a><\/p>\n

\u05d5\u05dc\u05de\u05d9\u05d3\u05e2 \u05e0\u05d5\u05e1\u05e3: \u05e7\u05e8\u05d0\u05d9 \u05e2\u05dc \u05d4\u05de\u05d3\u05e8\u05d9\u05da \u05d4\u05de\u05dc\u05d0 \u05dc\u05d1\u05d8\u05df \u05e9\u05d8\u05d5\u05d7\u05d4 \u05d0\u05d7\u05e8\u05d9 \u05dc\u05d9\u05d3\u05d4<\/a> \u05d5\u05e2\u05dc \u05db\u05d5\u05e9\u05e8 \u05d1\u05d2\u05d9\u05dc \u05d4\u05de\u05e2\u05d1\u05e8 \u2014 \u05d4\u05de\u05d3\u05e8\u05d9\u05da \u05d4\u05e9\u05dc\u05dd<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"

5 \u05d3\u05e7\u05d5\u05ea. 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d7\u05d8\u05d5\u05d1\u05d5\u05ea. \u05d6\u05d4 \u05dc\u05d0 \u05e1\u05d9\u05e1\u05de\u05d4. \u05d6\u05d5 \u05d4\u05e9\u05d9\u05d8\u05d4 \u05e9\u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df \u05de\u05dc\u05de\u05d3\u05ea \u2014 \u05d5\u05e2\u05dd 25,787 \u05e0\u05e9\u05d9\u05dd, \u05d4\u05d9\u05d0 \u05e2\u05d5\u05d1\u05d3\u05ea. \u05d4\u05e1\u05d5\u05d3: \u05dc\u05d0 \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e7\u05e9\u05d4. \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e0\u05db\u05d5\u05df. 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05e9\u05de\u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05d0\u05ea Triceps, Biceps \u05d5\u05e9\u05db\u05de\u05d5\u05ea \u05d1\u05d3\u05d9\u05d5\u05e7, \u05d1\u05dc\u05d9 \u05dc\u05d1\u05d6\u05d1\u05d6 \u05d6\u05de\u05df. \u05d0\u05d9\u05da \u05e2\u05d5\u05e9\u05d9\u05dd \u05d0\u05ea 5 \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05d0\u05dc\u05d4 \u05d1-5 \u05d3\u05e7\u05d5\u05ea? \u05db\u05dc \u05ea\u05e8\u05d2\u05d9\u05dc: 40-45 \u05e9\u05e0\u05d9\u05d5\u05ea. \u05de\u05e0\u05d5\u05d7\u05d4 15 \u05e9\u05e0\u05d9\u05d5\u05ea \u05d1\u05d9\u05df \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. […]<\/p>","protected":false},"author":1,"featured_media":7351,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[828],"tags":[],"class_list":["post-7237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"\n5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u2014 \u05e9\u05d9\u05d8\u05ea \u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df - Wow Your Body<\/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:\/\/wowyourbody.co.il\/en\/5-exercises-arms-5-minutes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u2014 \u05e9\u05d9\u05d8\u05ea \u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df - Wow Your Body\" \/>\n<meta property=\"og:description\" content=\"5 \u05d3\u05e7\u05d5\u05ea. 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05d7\u05d8\u05d5\u05d1\u05d5\u05ea. \u05d6\u05d4 \u05dc\u05d0 \u05e1\u05d9\u05e1\u05de\u05d4. \u05d6\u05d5 \u05d4\u05e9\u05d9\u05d8\u05d4 \u05e9\u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df \u05de\u05dc\u05de\u05d3\u05ea \u2014 \u05d5\u05e2\u05dd 25,787 \u05e0\u05e9\u05d9\u05dd, \u05d4\u05d9\u05d0 \u05e2\u05d5\u05d1\u05d3\u05ea. \u05d4\u05e1\u05d5\u05d3: \u05dc\u05d0 \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e7\u05e9\u05d4. \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e0\u05db\u05d5\u05df. 5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d6\u05e8\u05d5\u05e2\u05d5\u05ea \u05e9\u05de\u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05d0\u05ea Triceps, Biceps \u05d5\u05e9\u05db\u05de\u05d5\u05ea \u05d1\u05d3\u05d9\u05d5\u05e7, \u05d1\u05dc\u05d9 \u05dc\u05d1\u05d6\u05d1\u05d6 \u05d6\u05de\u05df. \u05d0\u05d9\u05da \u05e2\u05d5\u05e9\u05d9\u05dd \u05d0\u05ea 5 \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05d0\u05dc\u05d4 \u05d1-5 \u05d3\u05e7\u05d5\u05ea? \u05db\u05dc \u05ea\u05e8\u05d2\u05d9\u05dc: 40-45 \u05e9\u05e0\u05d9\u05d5\u05ea. \u05de\u05e0\u05d5\u05d7\u05d4 15 \u05e9\u05e0\u05d9\u05d5\u05ea \u05d1\u05d9\u05df \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. 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