{"id":11709,"date":"2022-12-27T18:11:41","date_gmt":"2022-12-27T16:11:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11709"},"modified":"2023-04-12T03:05:00","modified_gmt":"2023-04-12T01:05:00","slug":"%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%b1%d8%ac%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%b1%d8%ac%d9%84\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0628\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a"},"content":{"rendered":"\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u0635\u0641\u064a\u062a\u0647\u0627 \u0648\u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646 \u0628\u064a\u0646\u0647\u0627\u060c<br>\u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <strong>\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644<\/strong> \u062a\u0634\u0645\u0644 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u0623\u0636\u0641\u0647\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642 \u0648\u0634\u0627\u0647\u062f \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651<mark>\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/mark><\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/mark><\/strong><\/a><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644<\/h2>\n\n\n\n<p><strong>Squats<\/strong><\/p>\n\n\n\n<p>\u0633\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0643\u0648\u0627\u062f \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629\u060c \u0633\u064a\u0633\u0627\u0639\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0646\u0648\u0627\u0629 \u0642\u0648\u064a\u0629\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0641\u064a\u062f \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0647\u0645 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0647\u0630\u0627\u060c \u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0627\u0628\u0647\u060c \u0647\u0648 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u062a\u0628\u0627\u0639\u0643 \u0644\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0641\u064a \u0625\u0635\u0627\u0628\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0648\u0631\u0643\u064a\u0643\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0648\u0642\u0641\u0643 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u0641\u064a \u0623\u0633\u0648\u0623 \u0627\u0644\u0623\u062d\u0648\u0627\u0644\u060c \u0634\u0647\u0648\u0631.<\/p>\n\n\n\n<p>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0648\u0632\u0627\u0648\u064a\u0629 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0633\u062a\u062d\u062a\u0627\u062c \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0644\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062f\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643 \u0645\u0633\u0628\u0642\u064b\u0627.<\/li><li>\u0627\u0636\u063a\u0637 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0627\u062d\u0645\u0644 \u0627\u0644\u0628\u0627\u0631 \u0628\u062d\u064a\u062b \u064a\u0642\u0639 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 \u0623\u0642\u0644 \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0646\u0635\u0627\u0626\u062d: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064a\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/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\/Female_Squats_1200x628-facebook-1-1024x536.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0633\u0643\u0648\u0627\u062a\" class=\"wp-image-11712\" width=\"768\" height=\"402\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Female_Squats_1200x628-facebook-1-1024x536.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Female_Squats_1200x628-facebook-1-300x157.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Female_Squats_1200x628-facebook-1-768x402.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Female_Squats_1200x628-facebook-1.webp 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<h3>\u062a\u0645\u0631\u064a\u0646 leg press<\/h3>\n\n\n\n<p>\u064a\u0639\u062a\u0628\u0631 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0623\u064a\u0636\u064b\u0627 \u062d\u0631\u0643\u0629 \u0645\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u060c \u0633\u062a\u0646\u0634\u0637 \u062c\u0645\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0633\u0627\u0642\u064a\u0643\u060c \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0641\u0633\u0648\u0641 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0634\u0639\u0627\u0644 &#8221; quads, hamstrings, and glute&#8221;\u062f\u0648\u0646 \u0648\u0636\u0639 \u0625\u062c\u0647\u0627\u062f \u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<p>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0641\u064a \u0622\u0644\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0644\u0648\u062d\u0629 \u0627\u0644\u0642\u062f\u0645.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0641\u062a\u062d \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u0641\u062a\u062d \u0631\u0627\u0641\u0639\u0629 \u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u064a\u0646\u062e\u0641\u0636 \u0646\u062d\u0648\u0643 \u062d\u062a\u0649 \u062a\u0646\u062d\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0645\u0639 \u0636\u063a\u0637 \u0638\u0647\u0631\u0643 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u064a\u062f\u064b\u0627 \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0633\u0627\u0642\u064a\u0643 \u062a\u0645\u0627\u0645\u064b\u0627.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643.<\/li><li>\u0646\u0635\u0627\u0626\u062d: \u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u0636\u063a\u0637\u0627\u062a \u0633\u0627\u0642 \u0645\u0631\u062a\u0641\u0639\u0629\u060c \u064a\u0641\u0636\u0644 \u0623\u0646 \u062a\u0633\u062a\u0634\u064a\u0631 \u0645\u062f\u0631\u0628\u0643 \u0623\u0648\u0644\u064b\u0627.<\/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\/origin-1-1024x538.png\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11713\" width=\"768\" height=\"404\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/origin-1-1024x538.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/origin-1-300x158.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/origin-1-768x403.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/origin-1.png 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/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\/1920x1000-03-1024x533.jpg\" alt=\"\" class=\"wp-image-11249\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Hack Squats<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0648\u0647\u0648 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u064a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0628\u0623\u0643\u0645\u0644\u0647\u0627\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0639\u0645\u0644 \u062d\u0642\u064b\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 (quads)\u060c \u0648\u064a\u062a\u0645\u064a\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0646\u0643 \u0644\u0646 \u062a\u0636\u0637\u0631 \u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0643\u0644 \u0637\u0627\u0642\u062a\u0643 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0646\u0645\u064a\u0629 \u0633\u0627\u0642\u064a\u0643.<\/p>\n\n\n\n<p>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0636\u063a\u0637 \u062e\u0637\u064a\u0629 \u0648\u0627\u062a\u0643\u0626 \u0628\u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0645\u062e\u0635\u0635 \u0644\u0647.<\/li><li>\u0627\u0646\u0632\u0644\u0642 \u0628\u0643\u062a\u0641\u064a\u0643 \u062a\u062d\u062a \u0648\u0633\u0627\u062f\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0645\u0642\u0627\u0628\u0636 \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u0627\u060c \u0641\u0642\u0645 \u0628\u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0628\u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u0643 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><li>\u0646\u0635\u0627\u0626\u062d: \u062a\u0623\u0643\u062f \u0645\u0646 \u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0636\u064a\u0629 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u0641\u0636\u0644.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2020-xdb-36m-hack-squat-machine-squat-m1-1-1024x576.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11714\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2020-xdb-36m-hack-squat-machine-squat-m1-1-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2020-xdb-36m-hack-squat-machine-squat-m1-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2020-xdb-36m-hack-squat-machine-squat-m1-1-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2020-xdb-36m-hack-squat-machine-squat-m1-1-1536x864.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/2020-xdb-36m-hack-squat-machine-squat-m1-1-2048x1152.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4>\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h4>\n\n\n\n<p><strong>Leg Extension<\/strong><\/p>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0647\u062f\u0641\u0643\u060c<br>\u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0643\u0648\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629 \u064a\u0633\u0647\u0644 \u0623\u062f\u0627\u0626\u0647 \u0648\u0644\u0643\u0646\u0647 \u064a\u0639\u0637\u064a \u0627\u0631\u062a\u0628\u0627\u0637\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630.<\/p>\n\n\n\n<p>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u062d\u064a\u062b \u062a\u062a\u0645\u0627\u0634\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0645\u062d\u0648\u0631\u064a\u0629 .<\/li><li>\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0631\u0627\u0641\u0639\u0629 \u0627\u0644\u0645\u0628\u0637\u0646\u0629.<\/li><li>\u0627\u062e\u062a\u0631 \u0648\u0632\u0646\u064b\u0627 \u064a\u0645\u0643\u0646\u0643 \u0625\u062f\u0627\u0631\u062a\u0647 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0648\u0627\u0642\u0628\u0636 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0639\u0644\u064a\u0647\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u062a\u0627\u062d\u064b\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u0627\u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u0639\u062f\u062f \u0627\u062b\u0646\u064a\u0646 \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><li>\u0646\u0635\u0627\u0626\u062d: \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629.<\/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\/strong-young-man-doing-legs-exercise-in-the-gym-royalty-free-image-517308282-1560456961-1024x683.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u062c\u0644\" class=\"wp-image-11715\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/strong-young-man-doing-legs-exercise-in-the-gym-royalty-free-image-517308282-1560456961-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/strong-young-man-doing-legs-exercise-in-the-gym-royalty-free-image-517308282-1560456961-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/strong-young-man-doing-legs-exercise-in-the-gym-royalty-free-image-517308282-1560456961-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/strong-young-man-doing-legs-exercise-in-the-gym-royalty-free-image-517308282-1560456961-1536x1024.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/strong-young-man-doing-legs-exercise-in-the-gym-royalty-free-image-517308282-1560456961-2048x1365.jpg 2048w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<h4><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\">\u0627\u062d\u0633\u0646 \u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644<\/a><\/h4>\n\n\n\n<p><strong>Leg Curl<\/strong><\/p>\n\n\n\n<p>\u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0623\u0648\u062a\u0627\u0631 \u0631\u0643\u0628\u0629 \u0642\u0648\u064a\u0629 \u0648\u0645\u0631\u0646\u0629\u060c &nbsp;\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u0636\u0645\u064a\u0646\u0647 \u0628\u062c\u062f\u0648\u0644 \u062a\u0645\u0631\u064a\u0646\u0643 &nbsp;\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062a\u062f\u0631\u064a\u0628 \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u0623\u0645\u062b\u0644.<\/p>\n\n\n\n<p>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0627\u0636\u0628\u0637 \u0637\u0648\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u062d\u064a\u062b \u062a\u062a\u0645\u0627\u0634\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0645\u062d\u0648\u0631\u064a\u0629.<\/li><li>\u0636\u0639 \u0638\u0647\u0631 \u0633\u0627\u0642\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0628\u0637\u0646\u0629.<\/li><li>\u0627\u0636\u0628\u0637 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0634\u064a\u0621 \u064a\u0645\u0643\u0646\u0643 \u0625\u062f\u0627\u0631\u062a\u0647 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d\u060c \u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0636\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u062a\u0627\u062d\u064b\u0627.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0646\u062d\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u062e\u0630 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0644\u0644\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><li>\u0646\u0635\u0627\u0626\u062d: \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629.<\/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\/leg-curl-scaled-1248x924-1-1024x758.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0631\u062c\u0644\" class=\"wp-image-11716\" width=\"768\" height=\"569\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/leg-curl-scaled-1248x924-1-1024x758.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/leg-curl-scaled-1248x924-1-300x222.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/leg-curl-scaled-1248x924-1-768x569.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/leg-curl-scaled-1248x924-1.jpg 1248w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Lunges<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0643\u0644 \u0645\u0646 &#8221; quads, hamstrings, and glute&#8221;<\/p>\n\n\n\n<p>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u0643\u0627\u062a\u0644 \u0628\u064a\u0644.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u064a\u062f\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c<br>&nbsp;\u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u0633\u062a\u0631\u064a\u062d \u0639\u0644\u064a\u0647\u0627.<\/li><li>\u0645\u0646 \u0647\u0646\u0627\u060c \u0627\u062f\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062a\u062e\u0630 \u062e\u0637\u0648\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0646\u0635\u0627\u0626\u062d: \u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u062d\u0627\u0648\u0644 \u062d\u0645\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0623\u0648 \u062d\u0645\u0644 \u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"684\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4_19-How-to-Perfect-Your-Lunge-1-1-1024x684.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0631\u062c\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632\" class=\"wp-image-11717\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4_19-How-to-Perfect-Your-Lunge-1-1-1024x684.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4_19-How-to-Perfect-Your-Lunge-1-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4_19-How-to-Perfect-Your-Lunge-1-1-768x513.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/4_19-How-to-Perfect-Your-Lunge-1-1.jpg 1200w\" 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%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\/\" data-type=\"post\" data-id=\"11477\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642<\/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>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 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