{"id":11616,"date":"2022-12-20T15:10:28","date_gmt":"2022-12-20T13:10:28","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11616"},"modified":"2023-04-12T03:01:45","modified_gmt":"2023-04-12T01:01:45","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/","title":{"rendered":"\u0623\u0641\u0636\u0644 6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0641\u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0643\u0633\u0644\u060c \u0641\u0639\u0644\u064a\u0643 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0625\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u062d\u0643 \u0641\u0631\u0635\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0648\u0644\u064a\u0627\u0642\u062a\u0643\u060c \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u0625\u062e\u0644\u0627\u0621 \u0645\u0633\u0627\u062d\u0629 \u0641\u064a \u063a\u0631\u0641\u0629 \u0627\u0644\u0645\u0639\u064a\u0634\u0629 \u0648\u0627\u0644\u062a\u0639\u0631\u0641 \u0645\u0639\u0646\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/strong> \u0628\u0627\u0644\u0635\u0648\u0631.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646<mark>\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/mark><\/a><\/strong><br><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a>.<\/strong><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h2>\n\n\n\n<p>\u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0631\u0648\u062a\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d9%84%d8%ac%d8%b3%d9%85-%d9%83%d8%a7%d9%85%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0631\u064a\u0627\u0636\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/a> \u0648\u0647\u0648 \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<ul><li>\u0623\u0643\u0645\u0644 2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10 \u0625\u0644\u0649 15 \u0639\u062f\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062d\u0631\u0643\u0629 &nbsp;\u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 1 \u062f\u0642\u064a\u0642\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\/2021\/02\/1920x1000-01-1-1024x533.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11248\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/h3>\n\n\n\n<p><strong>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 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u062f\u0639\u0645 \u062c\u0630\u0639\u0643\u060c \u0627\u0631\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0641\u0631\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/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.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"538\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/ac482537-6c2a-4632-9d61-cccf22600e48-5f1e2ce8-18b7-4d2b-8306-9f6a520457e8-shutterstock-1646629522-1-1024x538.jpeg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11617\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/ac482537-6c2a-4632-9d61-cccf22600e48-5f1e2ce8-18b7-4d2b-8306-9f6a520457e8-shutterstock-1646629522-1-1024x538.jpeg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/ac482537-6c2a-4632-9d61-cccf22600e48-5f1e2ce8-18b7-4d2b-8306-9f6a520457e8-shutterstock-1646629522-1-300x158.jpeg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/ac482537-6c2a-4632-9d61-cccf22600e48-5f1e2ce8-18b7-4d2b-8306-9f6a520457e8-shutterstock-1646629522-1-768x403.jpeg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/ac482537-6c2a-4632-9d61-cccf22600e48-5f1e2ce8-18b7-4d2b-8306-9f6a520457e8-shutterstock-1646629522-1.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Chair squat<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0631\u0633\u064a \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0627\u062c\u0639\u0644 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u0634\u064a\u0631 &nbsp;\u0644\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u0645\u0624\u062e\u0631\u062a\u0643 \u0627\u0644\u0643\u0631\u0633\u064a.<br>&nbsp;\u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"785\" height=\"1000\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Powell_Chris-Chris_Powell_2012-014.LR_.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11618\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Powell_Chris-Chris_Powell_2012-014.LR_.jpg 785w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Powell_Chris-Chris_Powell_2012-014.LR_-236x300.jpg 236w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Powell_Chris-Chris_Powell_2012-014.LR_-768x978.jpg 768w\" sizes=\"(max-width: 785px) 100vw, 785px\" \/><\/figure>\n\n\n\n<p><strong>Knee pushup<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u062a\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629.<\/li><li>\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0644\u0644\u0628\u062f\u0621.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/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\/maxresdefault-1024x576.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11619\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/maxresdefault-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/maxresdefault-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/maxresdefault-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/maxresdefault.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/h4>\n\n\n\n<p><strong>Stationary lunge<\/strong><\/p>\n\n\n\n<ul><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0641 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u062f\u0641\u0639 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0623\u0631\u062c\u0644.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"612\" height=\"408\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/istockphoto-1141568835-612x612-3.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11620\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/istockphoto-1141568835-612x612-3.jpg 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/istockphoto-1141568835-612x612-3-300x200.jpg 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Plank to Downward Dog<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644 \u062c\u0630\u0639\u0643 \u0648\u064a\u062f\u064a\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 Downward Dog<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u0645\u062b\u0644\u062b\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629.<\/li><li>\u064a\u062c\u0628 \u062a\u0648\u062c\u064a\u0647 \u0646\u0638\u0631\u0643 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li><li>\u0643\u0631\u0631 \u062d\u062a\u064a \u0627\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-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/article-migration-image-1920x1080_DownwardFacingDogPose-1024x576.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-11621\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/article-migration-image-1920x1080_DownwardFacingDogPose-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/article-migration-image-1920x1080_DownwardFacingDogPose-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/article-migration-image-1920x1080_DownwardFacingDogPose-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/article-migration-image-1920x1080_DownwardFacingDogPose.jpg 1070w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Straight-leg donkey kick<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641\u0643 \u0627\u0644\u0623\u0631\u0628\u0639\u0629\u060c \u0645\u0639 \u0645\u062d\u0627\u0630\u0627\u0629 \u064a\u062f\u064a\u0643 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\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>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0627\u0644\u062e\u064a\u0627\u0644\u064a \u062e\u0644\u0641\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0642\u062f\u0645\u0643 \u0645\u062b\u0646\u064a\u0629 (\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636) \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0631\u062f\u0627\u0641\u0643 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u060c \u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642.<\/li><\/ul>\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\/donkey-kicks-2.jpg\" alt=\"\" class=\"wp-image-11622\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/donkey-kicks-2.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/donkey-kicks-2-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/donkey-kicks-2-768x512.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 href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a> \u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631\u060c \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0644\u0643 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0625\u0630\u0627 \u0623\u062e\u0628\u0631\u0643 \u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0642\u0644\u064a\u0644 \u0643\u062b\u0627\u0641\u0629 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0623\u0648 \u0645\u062f\u062a\u0647\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0645\u064f\u0631\u0641\u0642\u0629 \u0628\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0646\u0647 \u0648\u0628\u062f\u0627\u0626\u0644\u0647 \u0623\u064a\u0636\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u0634\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062f\u0627\u062e\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0646 \u0623\u064a \u0633\u0624\u0627\u0644 \u062a\u0631\u064a\u062f\u0647<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0641\u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0643\u0633\u0644\u060c \u0641\u0639\u0644\u064a\u0643 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0625\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u062d\u0643 \u0641\u0631\u0635\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0648\u0644\u064a\u0627\u0642\u062a\u0643\u060c \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u0625\u062e\u0644\u0627\u0621 \u0645\u0633\u0627\u062d\u0629 \u0641\u064a \u063a\u0631\u0641\u0629 \u0627\u0644\u0645\u0639\u064a\u0634\u0629 \u0648\u0627\u0644\u062a\u0639\u0631\u0641 \u0645\u0639\u0646\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0627\u0644\u0635\u0648\u0631. 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