{"id":11838,"date":"2023-01-09T15:59:59","date_gmt":"2023-01-09T13:59:59","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11838"},"modified":"2023-04-11T03:17:45","modified_gmt":"2023-04-11T01:17:45","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%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d9%83%d9%84-%d8%b3%d9%87%d9%88%d9%84%d8%a9","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%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d9%83%d9%84-%d8%b3%d9%87%d9%88%d9%84%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0641\u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0643\u0633\u0644\u060c \u0641\u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0641\u064a\u0630 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<br>\u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637\u060c \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0648\u0632\u0646\u0643 \u0623\u0648 \u0627\u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0646 \u0645\u0638\u0647\u0631\u0643 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\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\u060c \u0648\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644.<\/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\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n\n\n\n<p><strong>Superman<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629\u060c \u062c\u0647\u0632 \u062c\u0630\u0639\u0643 \u0648\u0645\u0624\u062e\u0631\u0629 \u062c\u0633\u0645\u0643 \u0644\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u062b\u0627\u0646\u064a\u0629&nbsp;\u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u0646\u062e\u0641\u0636 \u0628\u0628\u0637\u0621 \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 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/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\/2023\/01\/EVO_Banner_June_24-1024x536.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0633\u0648\u0628\u0631\u0645\u0627\u0646\" class=\"wp-image-11839\" width=\"768\" height=\"402\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/EVO_Banner_June_24-1024x536.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/EVO_Banner_June_24-300x157.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/EVO_Banner_June_24-768x402.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/EVO_Banner_June_24-1536x803.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/EVO_Banner_June_24.jpg 1560w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Get-up squat<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0623\u0633\u0642\u0637 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u062a\u0631\u0643\u0639.<\/li><li>\u062e\u0630 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0648 \u0627\u0644\u0622\u062e\u0631\u0649\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0643\u0631\u0631 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u064a\u062f.<\/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\/2023\/01\/get-up-lunge-e1428095515433.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-11840\" width=\"669\" height=\"502\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/get-up-lunge-e1428095515433.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/get-up-lunge-e1428095515433-300x225.webp 300w\" sizes=\"(max-width: 669px) 100vw, 669px\" \/><\/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>Bicycle crunch<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0633\u0637\u062d \u0627\u0644\u0637\u0627\u0648\u0644\u0629.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0627\u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u062b\u0645 \u0623\u062d\u0636\u0631 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Bicycle-Crunches-How-to-Exercise-Library-1024x683.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0639\u062c\u0644\u0629\" class=\"wp-image-11841\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Bicycle-Crunches-How-to-Exercise-Library-1024x683.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Bicycle-Crunches-How-to-Exercise-Library-300x200.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Bicycle-Crunches-How-to-Exercise-Library-768x512.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Bicycle-Crunches-How-to-Exercise-Library.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Side-lying hip abduction<\/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\u060c \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c<br> \u0648\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0631\u064a\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0639\u0644\u0649\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u062c\u0633\u0645\u0643.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0641\u062a\u062d \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0627\u0646\u062e\u0641\u0636 \u0628\u0633\u0627\u0642\u0643 \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 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.\u060c \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/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\/2023\/01\/ce464cc88569444997e051493645bc48.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0623\u0631\u062f\u0627\u0641\" class=\"wp-image-11843\" width=\"753\" height=\"501\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/ce464cc88569444997e051493645bc48.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/ce464cc88569444997e051493645bc48-300x200.jpg 300w\" sizes=\"(max-width: 753px) 100vw, 753px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Forearm plank<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u062a\u0631\u0647\u0644 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u0648\u0631\u0643\u064a\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 1 \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=\"720\" height=\"406\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/zto6pbc0-720-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-11844\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/zto6pbc0-720-1.jpg 720w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/zto6pbc0-720-1-300x169.jpg 300w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/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%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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/h3>\n\n\n\n<p><strong>Bird Dog<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629\u060c \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c<br>\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0631\u0628\u064a\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 2 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062b\u0645 \u0642\u064f\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/AdobeStock_144090680-1024x683.jpeg\" alt=\"Bird Dog\" class=\"wp-image-11846\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/AdobeStock_144090680-1024x683.jpeg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/AdobeStock_144090680-300x200.jpeg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/AdobeStock_144090680-768x512.jpeg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/AdobeStock_144090680.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/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\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u0643\u062f\u064a\u0633 \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\u0632\u0639\u0643 \u0648\u064a\u062f\u064a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u062b\u0627\u0628\u062a\u0629.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\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>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u0646\u0638\u0631\u062a\u0643 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0647\u0646\u0627 \u0644\u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"512\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Downdog-1024x512.jpg\" alt=\"Plank to Downward Dog\" class=\"wp-image-11847\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Downdog-1024x512.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Downdog-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Downdog-768x384.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Downdog-1536x768.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Downdog.jpg 2000w\" 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 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 &nbsp;\u0623\u0648 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\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\/3qMKLeU\" 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>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0641\u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0643\u0633\u0644\u060c \u0641\u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0641\u064a\u0630 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637\u060c \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0648\u0632\u0646\u0643 \u0623\u0648 \u0627\u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0646 \u0645\u0638\u0647\u0631\u0643 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\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\u060c \u0648\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 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