{"id":11447,"date":"2022-12-04T20:25:14","date_gmt":"2022-12-04T18:25:14","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11447"},"modified":"2023-04-12T03:18:02","modified_gmt":"2023-04-12T01:18:02","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639 \u0648\u0635\u062d\u0649"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u062a\u062a\u0628\u0639\u0647 \u0647\u0648 \u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0632\u0646\u0643\u060c \u0641\u0625\u0646 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\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639 \u0648\u0635\u062d\u0649.<\/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>\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639 \u0648\u0635\u062d\u0649<\/h2>\n\n\n\n<ul><li>\u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0631\u062d\u0644\u062a\u0643 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0627\u0648\u0644 \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u060c \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0627\u0644\u0643\u0639\u0643 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\u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a).<\/li><li>\u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.<\/li><li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627.<\/li><li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0646\u0646\u0635\u062d\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0632\u064a\u062a\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0623\u0648 \u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644.<\/li><li>\u0627\u062e\u062a\u0631 \u0627\u0644\u0632\u064a\u0648\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0645\u062b\u0644 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 \u0628\u0630\u0648\u0631 \u0627\u0644\u0644\u0641\u062a\u060c \u0648\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629.<\/li><li>\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644\u060c \u0645\u0646 6 \u0625\u0644\u0649 8 \u0623\u0643\u0648\u0627\u0628 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/li><li>\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u062b\u0646\u0627\u0621 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<br>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0633\u0643\u0631\u060c \u0641\u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629.<\/li><\/ul>\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\/2022\/11\/1920x1000-04-1-1024x533.jpg\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11237\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0623\u0641\u0643\u0627\u0631 \u0623\u0643\u0644\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n\n\n\n<ul><li>\u0639\u0644\u0649 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0639\u0635\u064a\u062f\u0629 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0643\u0627\u0645\u0644 (\u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645) \u0645\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629 \u0623\u0648 \u0627\u0644\u0632\u0628\u064a\u0628\u061b \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635.<\/li><li>\u064a\u0639\u062f \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0645\u062e\u0641\u0648\u0642 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 (\u0627\u0635\u0646\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0627\u0635\u0637\u062d\u0628\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0643\u0644\u064a\u0629)\u060c<br>\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0647\u0627 \u0628\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u063a\u062f\u0627\u0621 \u0635\u062d\u064a \u063a\u0646\u0649 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0646\u0634\u0648\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li><li>\u0643\u0645\u0627 \u062a\u0639\u062f \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u062d\u0644\u0648\u0649 \u0627\u0644\u062d\u0644\u064a\u0628\u064a\u0629\u060c \u0645\u062b\u0644 \u0628\u0648\u062f\u0646\u063a \u0627\u0644\u0623\u0631\u0632\u060c \u0648\u062c\u0628\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<\/li><li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0645\u0644\u062d\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"500\" height=\"287\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Balanced-diet-1.webp\" alt=\"\u0637\u0631\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-11453\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Balanced-diet-1.webp 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Balanced-diet-1-300x172.webp 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629<\/a><\/h4>\n\n\n\n<p>\u062a\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0647\u064a \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0625\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0645\u0643\u0646\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u0642\u0637 \u0625\u0630\u0627 \u0627\u062a\u0628\u0639\u062a \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0648\u062a\u0645\u062a\u0639\u062a \u0628\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a\u060c \u0648\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0646\u0646\u0635\u062d\u0643 \u0628\u0647\u0627 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>Push-ups<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"650\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pushups.jpg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\" class=\"wp-image-11449\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pushups.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Pushups-300x185.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u062a \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0648\u0648\u062c\u0647\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0642\u0631\u0628 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639\u0643 \u0627\u0644\u0623\u0648\u0644.<\/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<p><strong>Squats<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2wi7gtubc0ohohighoigtougfofu-2.jpg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\" class=\"wp-image-11450\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2wi7gtubc0ohohighoigtougfofu-2.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2wi7gtubc0ohohighoigtougfofu-2-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2wi7gtubc0ohohighoigtougfofu-2-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\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.<\/li><li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u0639\u0645\u0644 \u0645\u0634\u0627\u0628\u0647 \u0644\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/li><li>\u0642\u0645 \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639.<\/li><li>\u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639\u0643 \u0627\u0644\u0623\u0648\u0644.<\/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<p><strong>Crunches<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"727\" height=\"510\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Capture-8.png\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-11451\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Capture-8.png 727w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Capture-8-300x210.png 300w\" sizes=\"(max-width: 727px) 100vw, 727px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0643 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u062c\u0633\u0645\u0643.<\/li><li>\u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639\u0643 \u0627\u0644\u0623\u0648\u0644.<\/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<p><strong>Lunges<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"730\" height=\"485\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Bodyweight-Lunge_AB_Blog-1.jpg\" alt=\"lunges\" class=\"wp-image-11452\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Bodyweight-Lunge_AB_Blog-1.jpg 730w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Bodyweight-Lunge_AB_Blog-1-300x199.jpg 300w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u062c\u0633\u0645\u0643 \u0645\u0639 \u062e\u0641\u0636\u0647 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0633\u0627\u0642\u0643 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639\u0643 \u0627\u0644\u0623\u0648\u0644.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/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","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u062a\u062a\u0628\u0639\u0647 \u0647\u0648 \u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0632\u0646\u0643\u060c \u0641\u0625\u0646 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0639\u0645\u0631\u0643 \u0648\u0637\u0648\u0644\u0643 \u0648\u0645\u062f\u0649 \u0646\u0634\u0627\u0637\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0648\u0632\u0646 \u0635\u062d\u064a\u060c \u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0639\u064a\u0634 \u0628\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11470,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1148,2223,792,2222],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0643\u064a\u0641\u064a\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0628\u0634\u0643\u0644-\u0633\u0631\u064a\u0639-\u0648\u0635\u062d\u0649-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11447"}],"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=11447"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11447\/revisions"}],"predecessor-version":[{"id":13703,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11447\/revisions\/13703"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11470"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}