{"id":11594,"date":"2022-12-18T13:17:04","date_gmt":"2022-12-18T11:17:04","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11594"},"modified":"2023-04-12T02:59:50","modified_gmt":"2023-04-12T00:59:50","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"7 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643 \u0623\u0645\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u062a\u0637\u0648\u064a\u0631 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0644\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062e\u064a\u0627\u0631\u064b\u0627\u060c \u0644\u0627 \u062a\u062f\u0639 \u0646\u0642\u0635 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0633\u0627\u062d\u0629 \u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644<\/a> \u0631\u0627\u0626\u0639\u060c \u0641\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 7 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644<\/strong> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644<\/h2>\n\n\n\n<p><strong>Squat<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0638\u0647\u0631\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644\u060c \u0645\u0639 \u0648\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062b\u0645 \u0639\u064f\u062f \u0644\u0644\u0648\u0642\u0648\u0641.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a.<\/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\/12\/fit-planet-60-hero-image-960x540-2.jpg\" alt=\"\u0633\u0643\u0648\u0627\u062a \" class=\"wp-image-11595\" width=\"720\" height=\"405\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/fit-planet-60-hero-image-960x540-2.jpg 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/fit-planet-60-hero-image-960x540-2-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/fit-planet-60-hero-image-960x540-2-768x432.jpg 768w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Good morning<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 &nbsp;\u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621 \u0646\u0627\u0639\u0645 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/li><li>\u0627\u0646\u062e\u0641\u0636 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0635\u062f\u0631\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636\u060c \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0637\u0641\u064a\u0641 \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/li><li>\u062b\u0645 \u0627\u0631\u062a\u0641\u0639 \u0628\u0628\u0637\u0621 \u0644\u0644\u0648\u0642\u0648\u0641 \u0645\u062c\u062f\u062f\u064b\u0627.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"609\" height=\"600\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/good-morning-exercise-600-demo.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644\" class=\"wp-image-11596\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/good-morning-exercise-600-demo.jpg 609w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/good-morning-exercise-600-demo-300x296.jpg 300w\" sizes=\"(max-width: 609px) 100vw, 609px\" \/><\/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>Donkey kick<\/strong><\/p>\n\n\n\n<ul><li>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639: \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0645\u0646\u062d\u0646\u064a\u0629\u060c <br>\u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629\u060c&nbsp;\u0648\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0644\u0636\u063a\u0637<\/li><li>\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u0627\u0636\u063a\u0637 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 &nbsp;\u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u0631\u062c\u0644.<\/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\/12\/6F7WxiZ7Dg2GcPegHQQRXE.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629\" class=\"wp-image-11597\" width=\"750\" height=\"422\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6F7WxiZ7Dg2GcPegHQQRXE.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6F7WxiZ7Dg2GcPegHQQRXE-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/6F7WxiZ7Dg2GcPegHQQRXE-768x432.jpg 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d9%87%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b1%d8%ac%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0631\u062c\u0644<\/a><\/h3>\n\n\n\n<p><strong>Side lunge<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062b\u0645 \u062e\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0648\u0627\u062a\u062c\u0647 \u0644\u0623\u0633\u0641\u0644<br>&nbsp;\u062d\u062a\u0649 \u062a\u0646\u062d\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0639\u0646\u062f 90 \u062f\u0631\u062c\u0629.<\/li><li>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0644\u0644\u0648\u0642\u0648\u0641.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/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\/12\/side-lunge-1543424933-1-1024x512.jpg\" alt=\"Side lunge\" class=\"wp-image-11598\" width=\"768\" height=\"384\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/side-lunge-1543424933-1-1024x512.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/side-lunge-1543424933-1-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/side-lunge-1543424933-1-768x384.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/side-lunge-1543424933-1.jpg 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Calf raise<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062b\u0645 \u0627\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li><li>\u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062d\u0641\u0638 \u062a\u0648\u0627\u0632\u0646\u0643\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a<\/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\/l-intro-1660487262-2-1024x577.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644 \u0648\u0627\u0644\u0633\u0645\u0627\u0646\u0629\" class=\"wp-image-11600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/l-intro-1660487262-2-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/l-intro-1660487262-2-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/l-intro-1660487262-2-768x433.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/l-intro-1660487262-2-1536x866.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/l-intro-1660487262-2.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h4>\n\n\n\n<p><strong>Glute bridge<\/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 \u0648\u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u062a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0639 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0631\u0642\u0628\u062a\u0643.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 &nbsp;\u062b\u0645 \u0639\u064f\u062f \u0628\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"960\" height=\"540\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Untitled-design-7-1.png\" alt=\"Glute bridge\" class=\"wp-image-11599\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Untitled-design-7-1.png 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Untitled-design-7-1-300x169.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Untitled-design-7-1-768x432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Stiff-leg deadlift<\/strong><\/p>\n\n\n\n<ul><li>\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0644\u0647\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0623\u064a \u0628\u062f\u064a\u0644 \u0645\u062b\u0644 \u0632\u062c\u0627\u062c\u062a\u064a \u0645\u0627\u0621.<\/li><li>\u0642\u0641 \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u0648\u0632\u0646 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b<\/li><li>. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0637\u0641\u064a\u0641 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0626\u0647\u0627 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0633\u0627\u0642\u064a\u0643 \u0648\u0638\u0647\u0631\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0638\u0647\u0631\u0643 \u0628\u0628\u0637\u0621.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"560\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/tHjMNbr6awgFPP3oTtjYsk.jpg\" alt=\"deadlift\" class=\"wp-image-11602\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/tHjMNbr6awgFPP3oTtjYsk.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/tHjMNbr6awgFPP3oTtjYsk-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/tHjMNbr6awgFPP3oTtjYsk-768x430.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 <a rel=\"noreferrer noopener\" 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\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644<\/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 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>\u064a\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643 \u0623\u0645\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u062a\u0637\u0648\u064a\u0631 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0644\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062e\u064a\u0627\u0631\u064b\u0627\u060c \u0644\u0627 \u062a\u062f\u0639 \u0646\u0642\u0635 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0633\u0627\u062d\u0629 \u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0631\u0627\u0626\u0639\u060c \u0641\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 7 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0631\u062c\u0644 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0623\u0649 \u0645\u0643\u0627\u0646. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11643,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2242,145,2202,2226],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0631\u062c\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-7-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11594"}],"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=11594"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11594\/revisions"}],"predecessor-version":[{"id":13676,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11594\/revisions\/13676"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11643"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}