{"id":11049,"date":"2022-11-06T16:01:21","date_gmt":"2022-11-06T14:01:21","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11049"},"modified":"2023-01-23T16:31:39","modified_gmt":"2023-01-23T14:31:39","slug":"%d8%a3%d9%81%d8%b6%d9%84-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-cross-fit-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-cross-fit-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 cross fit \u0644\u0631\u0641\u0639 \u0627\u0644\u0644\u064a\u0627\u0642\u0629"},"content":{"rendered":"\n<p>\u0623\u0635\u0628\u062d <strong>cross fit<\/strong> \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0634\u0627\u0626\u0639\u064b\u0627 \u0645\u0646\u0630 \u0628\u0636\u0639 \u0633\u0646\u0648\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0648\u0644\u0639\u0644\u0643 \u062a\u062a\u0633\u0627\u0626\u0644 \u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/a>\u061f \u0644\u0630\u0627 \u0625\u0644\u064a\u0643 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647 \u062d\u0648\u0644 \u0641\u0648\u0627\u0626\u062f CrossFit \u0642\u0628\u0644 \u0623\u0646 \u062a\u0642\u0631\u0631 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0643 \u0623\u0645 \u0644\u0627.<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>\u0646\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><\/mark><\/a><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><br><\/mark><\/strong><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><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><\/mark><\/a><\/p>\n\n\n\n<h2>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0640 &nbsp;cross fit<\/h2>\n\n\n\n<ul><li>\u0647\u0648 <strong>\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/strong>.<\/li><li>\u064a\u0639\u062f <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d8%aa\/\" target=\"_blank\">\u0643\u0631\u0648\u0633 \u0641\u062a<\/a> \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u0641 \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062d\u0631\u0643\u0629 \u0648\u0638\u064a\u0641\u064a\u0629 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0647\u064a \u062d\u0631\u0643\u0627\u062a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u062f\u0641\u0639 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<\/li><li>\u064a\u062a\u0645\u064a\u0632 \u0647\u0630\u0627 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0628\u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0636\u063a\u0637 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0644\u0641\u062a\u0631\u0627\u062a \u0632\u0645\u0646\u064a\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0633\u0628\u0642\u064b\u0627.<\/li><li> \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629.<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/li><li>\u062a\u0633\u0627\u0647\u0645 \u062a\u062f\u0631\u064a\u0628\u0627\u062a cross fit \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0647\u062f\u0648\u0621 \u0628\u0648\u062a\u064a\u0631\u0629 \u062c\u064a\u062f\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u0627\u0644\u0623\u064a\u0631\u0648\u0628\u064a\u0643.<\/li><li>\u062a\u062d\u0631\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0627\u0644\u062c\u0646\u0633 \u0623\u0648 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d8%a7%d9%84%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa-crossfit\/\" data-type=\"post\" data-id=\"4037\">\u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/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 \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 \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\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=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11248\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u062c\u062f\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/a><\/h3>\n\n\n\n<p><strong>Barbell Deadlift<\/strong><\/p>\n\n\n\n<ul><li>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0639\u062f\u0627\u062a<\/li><li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u062a\u0641\u0639\u064b\u0627\u060c \u0648\u0627\u0633\u062d\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0646\u0638\u0631 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0628\u0627\u0631 \u0642\u0631\u064a\u0628\u064b\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a.<\/li><li>\u0627\u0631\u0641\u0639\u0647 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0641\u062e\u0630\u060c \u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0627\u0631\u062c\u0639 &nbsp;\u0648\u0623\u0646\u062a \u0645\u0633\u064a\u0637\u0631 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"620\" height=\"347\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/how_to_deadlift_side_view.jpg\" alt=\"cross fit\" class=\"wp-image-11053\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/how_to_deadlift_side_view.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/how_to_deadlift_side_view-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Kettle bell<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0623\u0631\u062c\u062d 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629<\/li><li>\u0636\u0639 \u0627\u0644\u0640 &nbsp;Kettle bell \u0639\u0644\u0649 \u0628\u0639\u062f \u0642\u062f\u0645\u064a\u0646 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0645\u0642\u0628\u0636 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0633\u062d\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643 (\u0643\u0646 \u062d\u0630\u0631\u064b\u0627 \u0628\u0634\u0623\u0646 \u0645\u062f\u0649 \u0639\u0645\u0642 \u0627\u0644\u062a\u0623\u0631\u062c\u062d)<\/li><li>\u062b\u0645 \u062d\u0631\u0643 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u062c\u0631\u0633 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u0645\u0639 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u0623\u0645\u0631 \u0628\u062f\u0648\u0646 \u062a\u0648\u0642\u0641.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/jyrerhe.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 cross fit\" class=\"wp-image-11051\" width=\"675\" height=\"380\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/jyrerhe.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/jyrerhe-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/jyrerhe-768x432.webp 768w\" sizes=\"(max-width: 675px) 100vw, 675px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Box Jumps<\/strong><\/p>\n\n\n\n<ul><li>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 20 \u062b\u0627\u0646\u064a\u0629<\/li><li>\u0636\u0639 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0645\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u0633\u0631\u0639\u0629 \u0641\u064a \u0648\u0636\u0639 \u0631\u0628\u0639 \u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0646\u0637\u0644\u0642 \u0644\u0623\u0639\u0644\u0649 \u0644\u062a\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u0647\u0628\u0648\u0637 \u0628\u0647\u062f\u0648\u0621 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0627\u0644\u0622\u0646 \u062a\u0631\u0627\u062c\u0639 \u0639\u0646 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0648\u0623\u0646\u062a \u0645\u0633\u064a\u0637\u0631 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cross-fit-box-jump-1-1024x683.jpg\" alt=\"cross fit box jump\" class=\"wp-image-11076\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cross-fit-box-jump-1-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cross-fit-box-jump-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cross-fit-box-jump-1-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cross-fit-box-jump-1-1536x1025.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cross-fit-box-jump-1-2048x1367.jpg 2048w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p><strong>Front Squat<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 (\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646)<\/li><li>\u0636\u0639 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u0623\u0635\u0627\u0628\u0639 \u062a\u062d\u062a\u0647.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0644\u0622\u0646 \u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0644\u062e\u0627\u0631\u062c \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u0639\u0645\u064a\u0642.<\/li><li>\u0627\u0641\u0631\u062f \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0632\u0627\u0648\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0630\u0644\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0639\u062f\u0627\u062a.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"740\" height=\"361\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/308983969_1497282050739807_1148880180545590022_n-2.gif\" alt=\"front squat\" class=\"wp-image-11078\"\/><\/figure>\n\n\n\n<p><strong>Shoulder Press<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0627\u0644\u0628\u0627\u0631<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641<\/li><li>\u0627\u0644\u0622\u0646 \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0628\u0637\u0621 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u0623\u0633\u0643 \u0645\u062a\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 10 \u0639\u062f\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1024x577.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 cross fit\n\" class=\"wp-image-11052\" width=\"768\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press-768x433.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f2-overhead-press.jpg 1136w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u0635\u0628\u062d cross fit \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0634\u0627\u0626\u0639\u064b\u0627 \u0645\u0646\u0630 \u0628\u0636\u0639 \u0633\u0646\u0648\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0648\u0644\u0639\u0644\u0643 \u062a\u062a\u0633\u0627\u0626\u0644 \u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a\u061f \u0644\u0630\u0627 \u0625\u0644\u064a\u0643 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647 \u062d\u0648\u0644 \u0641\u0648\u0627\u0626\u062f CrossFit \u0642\u0628\u0644 \u0623\u0646 \u062a\u0642\u0631\u0631 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0643 \u0623\u0645 \u0644\u0627. \u0646\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\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11074,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2163,2164,2035,867],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u0623\u0641\u0636\u0644-5-\u062a\u0645\u0627\u0631\u064a\u0646-cross-fit-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11049"}],"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=11049"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11049\/revisions"}],"predecessor-version":[{"id":12120,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11049\/revisions\/12120"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11074"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}