{"id":11970,"date":"2023-01-19T16:43:55","date_gmt":"2023-01-19T14:43:55","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11970"},"modified":"2023-04-11T03:12:27","modified_gmt":"2023-04-11T01:12:27","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d8%aa%d9%86%d8%b3-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d8%aa%d9%86%d8%b3-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u062a\u0646\u0633 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0647\u0645 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\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u062a\u0633\u0628 &nbsp;\u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0644\u0633\u0648\u0646 \u0623\u0642\u0644 \u0648\u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0623\u064a \u0642\u062f\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 &nbsp;<strong>\u0641\u062a\u0646\u0633<\/strong> &nbsp;\u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0645\u064a\u0639 \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0639\u0645\u0631 \u0623\u0648 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\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>\u0645\u0639\u0646\u0649 \u0641\u062a\u0646\u0633<\/h2>\n\n\n\n<ul><li>\u00ab\u0641\u062a\u0646\u0633\u00bb \u0623\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0647\u0648 \u0645\u0635\u0637\u0644\u062d \u0648\u0627\u0633\u0639 \u0648\u0642\u062f \u064a\u0639\u0646\u064a \u0634\u064a\u0626\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0639\u0646 \u0643\u0644 \u0634\u062e\u0635\u060c \u0644\u0643\u0646\u0647 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 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\u0627\u0644\u0641\u062a\u0646\u0633<\/h3>\n\n\n\n<p>\u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0639\u0644\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0644\u0627\u0626\u0642\u064b\u0627 \u0628\u062f\u0646\u064a\u064b\u0627\u060c \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u062a\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0627 \u0647\u0648 \u0645\u0647\u0645 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 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\u0627\u0644\u0635\u062d\u064a\u0629\u060c<br>&nbsp;\u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li><li>\u0643\u0645\u0627 \u062a\u062a\u0645\u062a\u0639 \u0628\u0645\u0638\u0647\u0631 \u0631\u064a\u0627\u0636\u064a\/ \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u0634\u0639\u0648\u0631\u064b\u0627 \u0623\u0641\u0636\u0644.<\/li><li>\u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/li><li>\u062a\u0645\u062a\u0644\u0643 \u0641\u0631\u0635\u0629 \u0623\u0641\u0636\u0644 \u0644\u062c\u0648\u062f\u0629 \u062d\u064a\u0627\u0629 \u0623\u0639\u0644\u0649 \u0648\u0631\u0628\u0645\u0627 \u062d\u064a\u0627\u0629 \u0623\u0637\u0648\u0644 \u0623\u064a\u0636\u064b\u0627.<\/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<h4>\u0641\u062a\u0646\u0633 \u062a\u0645\u0627\u0631\u064a\u0646<\/h4>\n\n\n\n<p><strong>Lunges<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0630\u0644\u0643\u060c<br>\u0648\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0645\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 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=\"913\" height=\"600\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-do-lunges.jpg\" alt=\"\u0641\u062a\u0646\u0633\" class=\"wp-image-11977\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-do-lunges.jpg 913w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-do-lunges-300x197.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/how-to-do-lunges-768x505.jpg 768w\" sizes=\"(max-width: 913px) 100vw, 913px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Pushups<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u062a\u0631\u0627\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0627\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c<br>\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0644\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/li><li>\u0639\u0644\u064a\u0643 &nbsp;\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u062f\u0639\u0645 \u062c\u0630\u0639\u0643 \u0623\u0648 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0633\u062a\u0642\u064a\u0645 \u0645\u0631\u0641\u0642\u064a\u0643.<\/li><li>\u0642\u064f\u0645 \u0628\u0639\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"825\" height=\"525\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/getting-better-at-pushups.jpg\" alt=\"\u0641\u062a\u0646\u0633 \u0636\u063a\u0637\" class=\"wp-image-11978\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/getting-better-at-pushups.jpg 825w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/getting-better-at-pushups-300x191.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/getting-better-at-pushups-768x489.jpg 768w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/><\/figure><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d8%b5%d8%ad%d9%8a%d8%ad-%d9%81%d9%8a-4-%d8%ae%d8%b7%d9%88%d8%a7%d8%aa%d8%9f\/\" target=\"_blank\" rel=\"noreferrer noopener\">Squats<\/a><\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0630\u0642\u0646\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0633\u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0646\u062d\u0646\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0623\u0648 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c\u060c \u0642\u0645 \u0628\u0625\u0633\u0642\u0627\u0637\u0647\u0627 \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>\u0642\u064f\u0645 \u0628\u0625\u062e\u0631\u0627\u062c \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15- 20 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"682\" height=\"408\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/squat-exercise-gettyimages-682x408-493658710.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u062a\u0646\u0633\" class=\"wp-image-11979\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/squat-exercise-gettyimages-682x408-493658710.jpg 682w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/squat-exercise-gettyimages-682x408-493658710-300x179.jpg 300w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Burpees<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645\u0643\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639.<\/li><li>\u0627\u0642\u0641\u0632 \u0628\u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u064a\u062f\u064a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u0636\u0639\u0647\u0627 \u062e\u0627\u0631\u062c \u064a\u062f\u064a\u0643 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/li><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643\u060c \u0648\u0627\u0642\u0641\u0632.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u062a\u0647\u0627 \u0628\u0639\u062f \u0630\u0644\u0643.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"411\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/burpees-1-3.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u062a\u0646\u0633\" class=\"wp-image-11982\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/burpees-1-3.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/burpees-1-3-300x206.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h5>\u0623\u0641\u0636\u0644 \u0641\u062a\u0646\u0633 \u0644\u0644\u0646\u0633\u0627\u0621<\/h5>\n\n\n\n<p><strong>Planks<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u062f\u0641\u0639 \u0628\u064a\u062f\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u062b\u0628\u062a\u0629 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0642\u0646\u0643 \u0645\u062f\u0633\u0648\u0633\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0646\u0638\u0631\u062a\u0643 \u0623\u0645\u0627\u0645 \u064a\u062f\u064a\u0643.<\/li><li>\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0648\u0645\u0636\u0628\u0648\u0637\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0633\u0645\u0643\u060c<br>&nbsp;\u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0643\u0644\u0647\u0627 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0623\u0643\u0645\u0644 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u0628\u0639\u062f \u0630\u0644\u0643.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/TFNCQAP3PRCCDAPGBVTDQAACJE.webp\" alt=\"\u0641\u062a\u0646\u0633 \u0628\u0644\u0627\u0646\u0643\" class=\"wp-image-11983\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/TFNCQAP3PRCCDAPGBVTDQAACJE.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/TFNCQAP3PRCCDAPGBVTDQAACJE-300x200.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Glute bridge<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0632\u0639\u0643 \u0648\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0623\u0631\u0636\u060c<br>\u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u062c\u0632\u0639\u0643 \u062d\u062a\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0645\u0646 1 \u0625\u0644\u0649 2 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0642\u0645\u0629 \u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 10-12 \u0639\u062f\u0629 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/glute-Bridge-\u00a9puhhha-3.jpg\" alt=\"\u0641\u062a\u0646\u0633 \u062a\u0645\u0627\u0631\u064a\u0646\" class=\"wp-image-11985\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/glute-Bridge-\u00a9puhhha-3.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/glute-Bridge-\u00a9puhhha-3-300x188.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/glute-Bridge-\u00a9puhhha-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\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 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>\u064a\u0639\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0635\u062d\u062a\u0643\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u062f\u0645\u0627\u063a\u0643\u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u062a\u0633\u0628 &nbsp;\u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0644\u0633\u0648\u0646 \u0623\u0642\u0644 \u0648\u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0623\u064a \u0642\u062f\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 &nbsp;\u0641\u062a\u0646\u0633 &nbsp;\u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f &#8230;<\/p>\n","protected":false},"author":15,"featured_media":12046,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2289,2290,2291,2292],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0641\u062a\u0646\u0633-\u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11970"}],"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=11970"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11970\/revisions"}],"predecessor-version":[{"id":13497,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11970\/revisions\/13497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/12046"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}