{"id":11564,"date":"2022-12-18T12:41:03","date_gmt":"2022-12-18T10:41:03","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11564"},"modified":"2023-04-12T02:57:53","modified_gmt":"2023-04-12T00:57:53","slug":"%d8%a7%d9%84%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642"},"content":{"rendered":"\n<p>\u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0622\u0644\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u0623\u0648 \u0639\u0636\u0648\u064a\u0629 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646 \u0644\u0646\u062d\u062a <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\">\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0631\u0627\u0626\u0639\u0629\u060c \u0641\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0628\u0636\u0639\u0629 \u0623\u0642\u062f\u0627\u0645 \u0645\u0631\u0628\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0644\u0643\u0646 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649<strong> \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642<\/strong> \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a\u060c \u0648\u0627\u0644\u0622\u0646 \u0625\u0644\u064a\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u062a\u0642\u0648\u0645 \u0628\u0647\u0627\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0623\u062f\u0646\u0627\u0647.<\/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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642<\/h2>\n\n\n\n<p><strong>Spiderman press-up<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062d\u0636\u0631 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0648\u0623\u0628\u0639\u062f\u0647\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0636\u063a\u0637 \u0648\u0623\u0639\u062f \u0633\u0627\u0642\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0628\u062f\u064a\u0644\u0629.<\/li><li>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=\"610\" height=\"310\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/spiderman-Pushup.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-11565\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/spiderman-Pushup.png 610w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/spiderman-Pushup-300x152.png 300w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Oblique crunch<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643\u060c \u0627\u062a\u062c\u0647 \u0628\u0627\u0644\u0643\u0648\u0639 \u0644\u0644\u062e\u0627\u0631\u062c\u060c \u0648\u0627\u062e\u0641\u0636 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0634\u0643\u0644 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u062c\u0630\u0639\u0643.<\/li><li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062c\u0633\u0645\u0643 \u0644\u0625\u062d\u0636\u0627\u0631 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0627\u0646\u062e\u0641\u0636 \u0628\u0628\u0637\u0621.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649<\/li><li>20 \u0639\u062f\u0629\u060c \u0631\u0627\u062d\u0629 2 \u062f\u0642\u064a\u0642\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"600\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bb_bicycle-crunch-2.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-11566\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bb_bicycle-crunch-2.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bb_bicycle-crunch-2-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bb_bicycle-crunch-2-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Sit-up<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0625\u0630\u0627 \u0623\u0645\u0643\u0646\u060c \u0627\u0631\u0628\u0637 \u0642\u062f\u0645\u064a\u0643 \u062a\u062d\u062a \u0634\u064a\u0621 \u064a\u0645\u0646\u0639\u0647\u0645\u0627 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0644\u0623\u0639\u0644\u0649 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0634\u0643\u0644 V \u0645\u0639 \u0641\u062e\u0630\u064a\u0643.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u064a\u0637\u0631\u062a\u0643 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646\u062f \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>25 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"500\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6160dda64faee00caa4527b0_800x0xcover_wv-xqain.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-11568\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6160dda64faee00caa4527b0_800x0xcover_wv-xqain.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6160dda64faee00caa4527b0_800x0xcover_wv-xqain-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6160dda64faee00caa4527b0_800x0xcover_wv-xqain-150x150.jpg 150w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/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>Star plank<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637.<\/li><li>\u0627\u062c\u0639\u0644 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0634\u0643\u0644 \u0634\u0643\u0644 x.<\/li><li>\u0642\u0645 \u0628\u062a\u062c\u0647\u064a\u0632 \u062c\u0633\u0645\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u0637\u062d \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a.<\/li><li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 2 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"594\" height=\"396\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/15-best-bodyweight-exercises-star-plank.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11567\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/15-best-bodyweight-exercises-star-plank.jpg 594w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/15-best-bodyweight-exercises-star-plank-300x200.jpg 300w\" sizes=\"(max-width: 594px) 100vw, 594px\" \/><\/figure><\/div>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0643\u0633 \u0628\u0627\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/h3>\n\n\n\n<p><strong>Crunch<\/strong><\/p>\n\n\n\n<ul><li>\u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u0643\u0633 \u0628\u0627\u0642 \u0648\u0627\u0636\u062d\u0629<\/a>.<\/li><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0628\u0639\u062f \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a.<\/li><li>\u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0644\u0644\u062d\u0631\u0643\u0629\u060c <br>\u062b\u0645 \u0639\u062f \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u064a\u0637\u0631\u062a\u0643 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u062a\u0643 &nbsp;\u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>20 \u0639\u062f\u0629.<\/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\/12\/Crunch.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-11569\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Crunch.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Crunch-300x188.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Reverse crunch<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062d\u0636\u0631\u0647\u0627 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0635\u0639\u0648\u062f\u0647\u0645\u060c \u0644\u0641 \u062d\u0648\u0636\u0643 \u0644\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u062b\u0645 \u0627\u0646\u062e\u0641\u0636 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u062a\u0639\u0627\u0645\u062f \u0641\u062e\u0630\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>20 \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/8boUKDTj3LXjWFocCsCkHZ-1024x576.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0628\u0637\u0646\" class=\"wp-image-11570\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/8boUKDTj3LXjWFocCsCkHZ-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/8boUKDTj3LXjWFocCsCkHZ-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/8boUKDTj3LXjWFocCsCkHZ-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/8boUKDTj3LXjWFocCsCkHZ-1536x864.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/8boUKDTj3LXjWFocCsCkHZ.jpg 1778w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Side planks<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646 \u0648\u0627\u062f\u0639\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0644\u0623\u062e\u0630 \u0648\u0632\u0646\u0647 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u062c\u0647\u064a\u0632 \u062c\u0632\u0639\u0643 \u0648\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642.<\/li><li>\u062b\u0645 \u0627\u0646\u0642\u0644\u0628 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 (30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"577\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bid-side-plank-1-1024x577.jpg\" alt=\"\u0628\u0644\u0627\u0646\u0643 \u062c\u0627\u0646\u0628\u064a\" class=\"wp-image-11571\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bid-side-plank-1-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bid-side-plank-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bid-side-plank-1-768x433.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bid-side-plank-1.jpg 1136w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d9%84%d9%85%d8%a8%d8%aa\/\" data-type=\"post\" data-id=\"9445\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 <\/strong>&nbsp;<\/a>\u0641\u064a \u0627\u0644\u062c\u064a\u0645 \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","protected":false},"excerpt":{"rendered":"<p>\u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0622\u0644\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u0623\u0648 \u0639\u0636\u0648\u064a\u0629 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646 \u0644\u0646\u062d\u062a \u0633\u0643\u0633 \u0628\u0627\u0642 \u0631\u0627\u0626\u0639\u0629\u060c \u0641\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0628\u0636\u0639\u0629 \u0623\u0642\u062f\u0627\u0645 \u0645\u0631\u0628\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0644\u0643\u0646 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642 \u0641\u064a \u0623\u0633\u0631\u0639 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