{"id":10777,"date":"2022-10-12T10:08:27","date_gmt":"2022-10-12T08:08:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10777"},"modified":"2022-10-12T10:08:27","modified_gmt":"2022-10-12T08:08:27","slug":"%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/","title":{"rendered":"\u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<p>\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0628\u0642\u0627\u0621 \u0628\u062f\u0648\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u062f\u062f \u0645\u0646\u0627\u0633\u0628\u060c \u062d\u064a\u062b \u062a\u0639\u062f \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c\u00a0\u062a\u0633\u0627\u0639\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0642\u0628\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0639\u0644\u0649 \u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0644\u062a\u062a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643\u0645 \u0623\u0641\u0636\u0644 <strong>\u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633<\/strong>\u0645 \u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0646\u0632\u0651<mark>\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/mark><\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong><mark>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/mark><\/strong><\/a><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<ul><li>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0623\u0648\u0644\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li><li>\u00a0\u0623\u0645\u062b\u0644\u0629 \u062c\u064a\u062f\u0629 \u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621:\u00a0\u0627\u0644\u062c\u0631\u064a \u0628\u0628\u0637\u0621 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0642\u064f\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062f\u0642\u0629 \u0641\u0627\u0644\u0633\u0631\u0639\u0629 \u0644\u064a\u0633\u062a \u0645\u0647\u0645\u0629.<\/li><li>\u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u0641\u0632 \u0641\u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u062e\u0631\u0649.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0635\u0627\u0628\u064b\u0627\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062f\u0631\u0628 \u0631\u064a\u0627\u0636\u064a \u0623\u0648 \u0645\u0639\u0627\u0644\u062c \u0641\u064a\u0632\u064a\u0627\u0626\u064a \u062d\u0648\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062d\u0627\u0644\u062a\u0643.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644 (<strong>Forward lunge<\/strong>)<\/p>\n\n\n\n<ul><li>\u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0627\u0636\u0639\u064b\u0627 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629.<\/li><li>\u0627\u0646\u062f\u0641\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.<\/li><li>&nbsp;\u064a\u062c\u0628 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"751\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/bodyweight-lunge.jpg\" alt=\"\u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-10782\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/bodyweight-lunge.jpg 751w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/bodyweight-lunge-300x200.jpg 300w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a (<strong>Side lunge<\/strong>)<\/p>\n\n\n\n<ul><li>\u0642\u0641\u00a0\u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0631\u062c\u0644\u064a\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0646\u062d\u0648 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector-1024x1024.webp\" alt=\"\u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-10778\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector-1024x1024.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector-768x768.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector-1536x1536.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/woman-doing-alternating-side-lunge-exercise-free-vector.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8612\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645<\/a> (<strong>Cross-over)<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u0642\u0627\u0637\u0639\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/download-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-10783\" width=\"555\" height=\"416\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0628\u0639 (<strong>Standing quad stretch<\/strong><strong>)<\/strong><\/p>\n\n\n\n<ul><li>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0634\u0647\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a5%d8%b7%d8%a7%d9%84%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629<\/a>.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u062f\u0639\u0648\u0645\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u062c\u062f\u0627\u0631 \u0623\u0648 \u0643\u0631\u0633\u064a.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u0642\u062f\u0645 \u062e\u0644\u0641 \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/li><li>\u062d\u0627\u0648\u0644 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/standing-quadriceps-stretch_2.jpg.400x330_q95_crop-_filters-detail.jpg\" alt=\"\u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-10785\" width=\"600\" height=\"495\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/standing-quadriceps-stretch_2.jpg.400x330_q95_crop-_filters-detail.jpg 400w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/standing-quadriceps-stretch_2.jpg.400x330_q95_crop-_filters-detail-300x248.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0645\u064f\u0631\u0641\u0642\u0629 \u0628\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0646\u0647 \u0648\u0628\u062f\u0627\u0626\u0644\u0647 \u0623\u064a\u0636\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u0634\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062f\u0627\u062e\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0646 \u0623\u064a \u0633\u0624\u0627\u0644 \u062a\u0631\u064a\u062f\u0647.<\/p>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/h3>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0645\u0633 (<strong>Seat straddle lotus<\/strong>)<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0645\u0639 \u0648\u0636\u0639 \u0628\u0627\u0637\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627 \u062b\u0645 \u0627\u0646\u0632\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062f\u0627\u062e\u0644 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0646\u062d\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/download-3.jpg\" alt=\"\u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-10786\" width=\"516\" height=\"394\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u062f\u0633 (<strong>Seat side straddle<\/strong>)<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0645\u0639 \u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0633\u0627\u0642 \u0623\u0648 \u0627\u0644\u0643\u0627\u062d\u0644.<\/li><li>\u0627\u062c\u0644\u0628 \u0627\u0644\u0630\u0642\u0646 \u0646\u062d\u0648 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0633\u0627\u0642.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"913\" height=\"600\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Fitness_Female_Ann-Kathrin_Living-Room_Stretching_Fit-For-You_Project_002-e1544437836663-2.jpg\" alt=\"\" class=\"wp-image-10795\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Fitness_Female_Ann-Kathrin_Living-Room_Stretching_Fit-For-You_Project_002-e1544437836663-2.jpg 913w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Fitness_Female_Ann-Kathrin_Living-Room_Stretching_Fit-For-You_Project_002-e1544437836663-2-300x197.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Fitness_Female_Ann-Kathrin_Living-Room_Stretching_Fit-For-You_Project_002-e1544437836663-2-768x505.jpg 768w\" sizes=\"(max-width: 913px) 100vw, 913px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0639 (<strong>Seat stretch<\/strong>)<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0645\u0639 \u0636\u0645 \u0631\u062c\u0644\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u062b\u0646\u064a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0642\u0627\u0646 \u0623\u0648 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646.<\/li><li>\u0627\u062c\u0644\u0628 \u0627\u0644\u0630\u0642\u0646 \u0646\u062d\u0648 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"799\" height=\"599\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Stretching-2.jpg\" alt=\"\" class=\"wp-image-10793\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Stretching-2.jpg 799w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Stretching-2-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Stretching-2-768x576.jpg 768w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0645\u0646 (<strong>Knees to chest<\/strong>)<\/p>\n\n\n\n<ul><li>\u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li><li>\u0623\u0645\u0633\u0643 \u0642\u0645\u0645 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0623\u062e\u0631\u062c\u0647\u0645\u0627 \u0646\u062d\u0648 \u0627\u0644\u0625\u0628\u0637 \u060c \u0647\u0632\u0651\u0647\u0627 \u0628\u0631\u0641\u0642.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/download-2.jpg\" alt=\"\" class=\"wp-image-10784\" width=\"607\" height=\"402\"\/><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0628\u0642\u0627\u0621 \u0628\u062f\u0648\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u062f\u062f \u0645\u0646\u0627\u0633\u0628\u060c \u062d\u064a\u062b \u062a\u0639\u062f \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c\u00a0\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0639\u0644\u0649 \u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0644\u062a\u062a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643\u0645 \u0623\u0641\u0636\u0644 \u0631\u064a\u0627\u0636\u0629 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644. \u0646\u0632\u0651\u0644 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":10813,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1368,1367,2122,2123],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u0631\u064a\u0627\u0636\u0629-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-\u0641\u064a-\u0627\u0644\u0628\u064a\u062a-\u0628\u0627\u0644\u0635\u0648\u0631-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10777"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=10777"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10777\/revisions"}],"predecessor-version":[{"id":10816,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10777\/revisions\/10816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10813"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=10777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=10777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=10777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}