{"id":11002,"date":"2022-11-01T09:36:05","date_gmt":"2022-11-01T07:36:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11002"},"modified":"2022-11-01T09:36:06","modified_gmt":"2022-11-01T07:36:06","slug":"%d8%a3%d9%81%d8%b6%d9%84-6-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-6-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/","title":{"rendered":"\u0623\u0641\u0636\u0644 6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0646\u0646\u0635\u062d\u0643 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u00a0<strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<\/strong><br>\u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0627<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062d\u0631\u0643\u0629 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u062d\u062a\u0649 \u0642\u062f\u0645\u064a\u0643 \u0648\u062a\u062b\u0628\u064a\u062a\u0647\u0627 \u0641\u064a \u0648\u0636\u0639 \u0648\u0627\u062d\u062f\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u0622\u0646 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u0648\u0636\u0639\u064a\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0646<\/strong><\/a><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0632\u0651\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<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\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<\/strong><\/a><strong>.<\/strong><\/mark><\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 &nbsp;<\/h2>\n\n\n\n<p><strong>Forearm Plank<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u064b\u060c \u0645\u0639 \u0648\u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u062b\u0645 \u0627\u062b\u0646\u064a \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643 \u0644\u0631\u0641\u0639 \u062c\u0633\u0645\u0643.<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0638\u0644 \u0627\u0644\u0633\u0627\u0639\u062f\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0646\u0641\u0633\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0639\u062f\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u00a0\u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/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\/11\/main-qimg-e78413d1922f0e83a53368506011cb08-lq.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\" class=\"wp-image-11013\" width=\"695\" height=\"463\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/main-qimg-e78413d1922f0e83a53368506011cb08-lq.jpg 474w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/main-qimg-e78413d1922f0e83a53368506011cb08-lq-300x200.jpg 300w\" sizes=\"(max-width: 695px) 100vw, 695px\" \/><\/figure>\n\n\n\n<p><strong>Straight-arm Plank<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0634\u0628\u0647 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u064a\u062a\u0637\u0644\u0628 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0643\u062a\u0641 \u0623\u064a\u0636\u064b\u0627.<\/li><li>\u0627\u0628\u062f\u0623 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0634\u062f \u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646\u0643 \u0628\u064a\u062f\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u00a0\u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/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\/11\/plank_3-1.jpg.400x330_q95_crop-_filters-detail-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\" class=\"wp-image-11012\" width=\"672\" height=\"554\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/plank_3-1.jpg.400x330_q95_crop-_filters-detail-1.jpg 400w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/plank_3-1.jpg.400x330_q95_crop-_filters-detail-1-300x248.jpg 300w\" sizes=\"(max-width: 672px) 100vw, 672px\" \/><\/figure>\n\n\n\n<p><strong>Side Plank<\/strong><strong><\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0645\u0639 \u0636\u0645 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627. <\/li><li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0646\u0641\u0633\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u062b\u0645 \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0634\u0643\u0644 \u062d\u0631\u0641 T \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0627\u0626\u0644 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/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\/11\/side-plank-crossfit-girl.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u062c\u0627\u0646\u0628\u064a\" class=\"wp-image-11010\" width=\"709\" height=\"473\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/side-plank-crossfit-girl.webp 517w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/side-plank-crossfit-girl-300x200.webp 300w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/figure>\n\n\n\n<p><strong>Dolphin Plank<\/strong><\/p>\n\n\n\n<ul><li> \u064a\u0639\u062f \u0645\u0646 \u0623\u0633\u0647\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0644\u0627\u0646\u0643 \u00a0\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0639\u062f\u064a\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c <br>\u0645\u0645\u0627 \u064a\u0632\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646 \u0645\u0641\u0627\u0635\u0644 \u0631\u0633\u063a\u0643.<\/li><li>\u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0648\u0636\u0639 \u0644\u0648\u062d \u0627\u0644\u0633\u0627\u0639\u062f\u060c \u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0644\u0625\u0646\u0634\u0627\u0621 \u0634\u0643\u0644 V \u0645\u0642\u0644\u0648\u0628.<\/li><li>\u00a0\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0644\u0648\u062d \u0627\u0644\u0633\u0627\u0639\u062f.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/dolphin-plank-yoga-pose.jpg\" alt=\"\" class=\"wp-image-11006\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/dolphin-plank-yoga-pose.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/dolphin-plank-yoga-pose-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/dolphin-plank-yoga-pose-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3>\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u062a\u0632\u064a\u0644 \u0627\u0644\u0643\u0631\u0634<\/h3>\n\n\n\n<p>\u0648\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0647\u064a \u0646\u0639\u0645 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f\u0643 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<\/a> \u0641\u064a \u0641\u0642\u062f \u0627\u0644\u0643\u0631\u0634\u060c \u0648\u0644\u0643\u0646\u0643 \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u062c\u0631\u0628\u0629 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\">\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0627\u0644\u0622\u062a\u064a\u0629<\/p>\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><strong>Plank Knee Tap<\/strong><strong><\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0644 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 (\u0633\u062a\u0629 \u062d\u0632\u0645) \u0648\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636 (\u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0644\u062a\u0641 \u062d\u0648\u0644 \u062c\u0630\u0639\u0643 \u0645\u062b\u0644 \u0645\u0634\u062f).<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 Forearm Plank\u060c \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643\u060c \u062b\u0645 \u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u062d\u0648\u0636\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c<br>\u00a0\u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 Forearm Plank.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 10-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"487\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/800_day-5-knee-tap-plank-e009053bc8af44478dddff181def20df.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0645\u062a\u0642\u062f\u0645\u0629\" class=\"wp-image-11005\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/800_day-5-knee-tap-plank-e009053bc8af44478dddff181def20df.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/800_day-5-knee-tap-plank-e009053bc8af44478dddff181def20df-300x183.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/800_day-5-knee-tap-plank-e009053bc8af44478dddff181def20df-768x468.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p><strong>Side Plank With Twist<\/strong><strong><\/strong><\/p>\n\n\n\n<ul><li>\u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0631\u0627\u0646\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u00a0\u0627\u0644\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0648\u0643\u062a\u0641\u0643 \u0641\u0648\u0642 \u0645\u0631\u0641\u0642\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u064b.<\/li><li>\u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. <\/li><li>\u0636\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u062a\u062d\u062a \u062c\u0633\u0645\u0643\u060c \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0643\u062a\u0641\u064a\u0643 \u0641\u0642\u0637 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u064b\u0627\u060c \u0648\u0623\u0639\u062f \u062a\u0643\u062f\u064a\u0633 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0643\u0631\u0631 \u0630\u0644\u0643.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/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\/11\/side-plank-oblique-twist-e1425683141556.webp\" alt=\"\" class=\"wp-image-11003\" width=\"757\" height=\"757\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/side-plank-oblique-twist-e1425683141556.webp 550w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/side-plank-oblique-twist-e1425683141556-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/side-plank-oblique-twist-e1425683141556-150x150.webp 150w\" sizes=\"(max-width: 757px) 100vw, 757px\" \/><\/figure>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631\u060c \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0644\u0643 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c<br>\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0625\u0630\u0627 \u0623\u062e\u0628\u0631\u0643 \u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0642\u0644\u064a\u0644 \u0643\u062b\u0627\u0641\u0629 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0623\u0648 \u0645\u062f\u062a\u0647\u0627\u060c<br>\u0643\u0645\u0627 \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","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0646\u0646\u0635\u062d\u0643 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643\u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":11029,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2161,339,2160,799],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0644\u0627\u0646\u0643-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11002"}],"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=11002"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11002\/revisions"}],"predecessor-version":[{"id":11028,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11002\/revisions\/11028"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11029"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}