{"id":11376,"date":"2022-11-28T16:56:21","date_gmt":"2022-11-28T14:56:21","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11376"},"modified":"2023-04-12T03:21:24","modified_gmt":"2023-04-12T01:21:24","slug":"%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"\n<p>\u062a\u0631\u0645\u0632 \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u0642\u0648\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u0632\u0629 \u0644\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0646\u062d \u0627\u0644\u062c\u0633\u0645 \u0645\u0638\u0647\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627\u060c \u0628\u0644 \u0648\u062a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0630\u0644\u0643 \u0641\u062d\u062a\u0649 \u0623\u0628\u0633\u0637 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u062a\u062a\u0637\u0644\u0628 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0647\u0648 \u062c\u0632\u0621 \u0644\u0627 \u064a\u062a\u062c\u0632\u0623 \u0645\u0646 \u0635\u062d\u062a\u0643\u060c<br>\u0648\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0641\u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0625\u0646\u0634\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0627\u0644 \u0644\u0644\u0633\u0627\u0642 \u0623\u0645\u0631\u064b\u0627 \u0645\u0639\u0642\u062f\u064b\u060c \u0648\u0642\u062f \u062a\u062a\u0633\u0627\u0621\u0644 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623\u061f \u0648\u0630\u0644\u0643 \u0645\u0627 \u0633\u0646\u0648\u0636\u062d\u0647 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0641\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0633\u0646\u0642\u0648\u0645 \u0628\u0634\u0631\u062d <strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644<\/strong> \u0628\u0633\u064a\u0637 \u0648\u0641\u0639\u0627\u0644\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0641\u064a \u0623\u0649 \u0645\u0643\u0627\u0646.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><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\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><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>\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644<\/h2>\n\n\n\n<p><strong>Single-leg deadlift<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u0632\u0648\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062c\u0627\u062c\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0646\u0638\u0631\u062a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0636\u0639 \u0648\u0632\u0646\u0643 \u0641\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u062e\u0635\u0631\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 soft.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0648\u0642\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u0639\u0648\u062f\u0629 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633<br>&nbsp;\u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0631\u0628\u0639\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 15 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"640\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1_MdIPUpztGXB0Blws4Sa2hQ-1.jpeg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" class=\"wp-image-11377\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1_MdIPUpztGXB0Blws4Sa2hQ-1.jpeg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1_MdIPUpztGXB0Blws4Sa2hQ-1-300x188.jpeg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" 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<p><strong>Bulgarian split squat<\/strong><\/p>\n\n\n\n<ul><li>\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0642\u0648\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644<\/a>.<\/li><li>\u0642\u0641 \u0639\u0644\u0649 \u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a 2 \u0642\u062f\u0645\u064b\u0627 \u0623\u0645\u0627\u0645 \u0645\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0631\u0643\u0628\u0629.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062e\u0644\u0641\u0643 \u0648\u0636\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0642\u0644\u064a\u0644\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u062e\u0635\u0631\u0643 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/depositphotos_540809652-stock-photo-asian-guy-doing-single-leg.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-11378\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/depositphotos_540809652-stock-photo-asian-guy-doing-single-leg.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/depositphotos_540809652-stock-photo-asian-guy-doing-single-leg-300x200.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644 \u0623\u0645\u0627\u0645\u064a<\/h3>\n\n\n\n<p><strong>Goblet squat<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621.<\/li><li>\u0636\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0623\u0628\u0642\u064a\u0647 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u062c\u0644\u0648\u0633 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u0645\u062d \u0628\u0647 \u062d\u0631\u0643\u062a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/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\/maxresdefault-4-1024x576.jpg\" alt=\"\u0633\u0643\u0648\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644\" class=\"wp-image-11379\" width=\"757\" height=\"425\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-4-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-4-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-4-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/maxresdefault-4.jpg 1280w\" sizes=\"(max-width: 757px) 100vw, 757px\" \/><\/figure>\n\n\n\n<p><strong>Stepup<\/strong><\/p>\n\n\n\n<ul id=\"block-60ffbcba-b4e3-46a7-b98c-5ecdee8717aa\"><li>\u0642\u0641 \u0623\u0645\u0627\u0645 \u0645\u0642\u0639\u062f \u0623\u0648 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0622\u062e\u0631 \u0623\u0645\u0627\u0645\u0643 \u0628\u062d\u0648\u0627\u0644\u064a \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062c\u0627\u062c\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/li><li>\u0627\u062f\u062e\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0627\u062f\u0641\u0639 \u0643\u0639\u0628\u0643 \u0644\u0623\u0639\u0644\u0649 \u0644\u0625\u062d\u0636\u0627\u0631 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c<br>&nbsp;\u0623\u0648 \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0639\u0648\u0628\u0629.<\/li><li>\u062a\u0646\u062d\u0649 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"467\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/step-up.jpg\" alt=\"stepup\" class=\"wp-image-11380\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/step-up.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/step-up-300x200.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h4>\n\n\n\n<p><strong>Hip thrust<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0627\u0644\u0645\u0642\u0639\u062f \u0623\u0648 \u0627\u0644\u0623\u0631\u064a\u0643\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 &nbsp;\u0648\u0636\u0639 \u062a\u0627\u0631\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643.<\/li><li>\u0633\u064a\u062a\u0639\u064a\u0646 \u0639\u0644\u064a\u0643 \u062f\u0639\u0645 \u0627\u0644\u0648\u0632\u0646 \u0628\u064a\u062f\u064a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0636\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0643\u0644 \u0633\u0627\u0642\u064a\u0643 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0648\u064a\u062c\u0628 \u0648\u0636\u0639 \u0627\u0644\u0645\u0642\u0639\u062f \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0642\u0646\u0643 \u0645\u062f\u0633\u0648\u0633\u064b\u0627 \u0648\u0623\u0633\u0642\u0637 \u0645\u0624\u062e\u0631\u062a\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u062b\u0627\u0628\u062a\u0629\u060c \u0648\u062a\u0648\u0642\u0641 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0634\u0643\u0644 \u062c\u0630\u0639\u0643 \u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"688\" height=\"352\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/image020-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11382\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/image020-1.jpg 688w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/image020-1-300x153.jpg 300w\" sizes=\"(max-width: 688px) 100vw, 688px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Glute bridge<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u0627\u0646\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u062f\u0641\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u0623\u0631\u0628\u0639 \u0644\u0642\u062f\u0645\u064a\u0643\u060c \u0648\u0627\u062c\u0630\u0628 \u062c\u0630\u0639\u0643 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0639\u064f\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"580\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/hip-thrust_5-1024x580.jpg\" alt=\"glute bridge\" class=\"wp-image-11381\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/hip-thrust_5-1024x580.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/hip-thrust_5-300x170.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/hip-thrust_5-768x435.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/hip-thrust_5.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\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 \u0631\u062c\u0644 \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 href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\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>\u062a\u0631\u0645\u0632 \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u0642\u0648\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u0632\u0629 \u0644\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0646\u062d \u0627\u0644\u062c\u0633\u0645 \u0645\u0638\u0647\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627\u060c \u0628\u0644 \u0648\u062a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0630\u0644\u0643 \u0641\u062d\u062a\u0649 \u0623\u0628\u0633\u0637 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u062a\u062a\u0637\u0644\u0628 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0647\u0648 \u062c\u0632\u0621 \u0644\u0627 \u064a\u062a\u062c\u0632\u0623 \u0645\u0646 \u0635\u062d\u062a\u0643\u060c\u0648\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 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