{"id":12470,"date":"2023-02-17T14:34:42","date_gmt":"2023-02-17T12:34:42","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=12470"},"modified":"2023-04-06T22:28:56","modified_gmt":"2023-04-06T20:28:56","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa","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%87%d9%8a%d8%aa\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"\n<p>\u064a\u0631\u0645\u0632 \u0647\u064a\u062a &#8220;HIIT&#8221; \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u064a\u0629 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 <br>\u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631\u060c \u0648\u0642\u062f \u062a\u0635\u0646\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u062c\u0627\u0626\u0628 \u062e\u0644\u0627\u0644 \u0639\u0645\u0644\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u060c \u062d\u064a\u062b \u064a\u0642\u0648\u0645 \u062a\u0645\u0631\u064a\u0646 HIIT \u0628\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644\u060c \u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u064a\u0646 HIIT \u0645\u0646 10 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 <strong>\u0647\u064a\u062a<\/strong> \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c&nbsp;\u0645\u0639 \u0623\u0647\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\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<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<h2>\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0631\u064a\u0646 \u0647\u064a\u062a<\/h2>\n\n\n\n<ul><li>\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0631\u0648\u062a\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%87%d9%8a%d8%aa-hiit-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT<\/a> \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0633\u0644\u0627\u0645\u062a\u0643:<\/li><li>\u0627\u062e\u062a\u0631 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0623\u0633\u0644\u0648\u0628 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0641\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0642\u062f \u0631\u0643\u0636\u062a \u0645\u0646\u0630 \u0641\u062a\u0631\u0629\u060c \u0641\u0644\u0627 \u062a\u0628\u0630\u0644 \u0642\u0635\u0627\u0631\u0649 \u062c\u0647\u062f\u0643 \u0641\u064a \u0627\u0644\u062c\u0631\u064a.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u062c\u0644\u0633\u0627\u062a \u0642\u0644\u064a\u0644\u0629\u060c \u0645\u062b\u0644 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li><li>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 HIIT \u0645\u0631\u0647\u0642\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0633\u0627\u0644\u064a\u0628 \u062a\u0645\u0631\u064a\u0646 \u0630\u0627\u062a \u062a\u0623\u062b\u064a\u0631 \u0623\u0639\u0644\u0649.<\/li><li>\u064a\u062c\u0628 \u0623\u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0639\u0645\u0644 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0639\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0644\u062a\u0623\u0647\u0644 \u0625\u0644\u0649 HIIT.<\/li><li>\u0627\u062a\u0631\u0643 \u0648\u0642\u062a\u064b\u0627 \u0643\u0627\u0641\u064a\u064b\u0627 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u062e\u0630 \u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u062f\u0642\u0627\u0626\u0642 \u062a\u0639\u0627\u062f\u0644 \u0623\u0648 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0639\u0645\u0644\u0643\u060c<br>\u0648\u0633\u062a\u062a\u0645\u0643\u0646 \u0628\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0640 HIIT.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0646\u0634\u0627\u0637 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u062b\u0644 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/h3>\n\n\n\n<p>Burpees<\/p>\n\n\n\n<ul><li>\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062c\u0632\u0623\u064a\u0646 \u064a\u062a\u0636\u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u0636\u063a\u0637\u060c \u062a\u0644\u064a\u0647 \u0642\u0641\u0632\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 Burpees \u062a\u0634\u063a\u0644 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643\u060c<br>&nbsp;\u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0647\u062f\u0641 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a calves, chest, triceps, shoulder, biceps, glutes, and lats.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"728\" height=\"339\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/burpees-2.jpg\" alt=\"\u0647\u064a\u062a\" class=\"wp-image-12471\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/burpees-2.jpg 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/burpees-2-300x140.jpg 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u062a\u0645\u0631\u064a\u0646 Burpees<\/p>\n\n\n\n<ul><li>\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062c\u062f\u064b\u0627 \u0623\u062f\u0627\u0621 Burpees \u0644\u0623\u0646\u0647 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0622\u0644\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646\u064b\u0627.<\/li><li>\u0644\u0623\u062f\u0627\u0621 Burpees\u060c \u0627\u062f\u062e\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062c\u0632\u0626\u064a \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u062a\u0635\u0644 \u0628\u0627\u0644\u0623\u0631\u0636 \u0628\u0635\u062f\u0631\u0643.<\/li><li>\u0627\u062f\u0641\u0639\u060c \u0627\u062c\u0645\u0639 \u0643\u0644\u062a\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639 \u0642\u0641\u0632\u0629 \u0627\u0644\u0636\u0641\u062f\u0639 \u062b\u0645 \u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0628\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<p>High Knees<\/p>\n\n\n\n<ul><li>\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062c\u062f\u064b\u0627 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0644\u0623\u0646\u0647 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0622\u0644\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646\u064b\u0627.<\/li><li>\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u062a\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/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\/2023\/02\/istockphoto-1312141922-612x612-1.jpg\" alt=\"\u0647\u064a\u062a\" class=\"wp-image-12472\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/istockphoto-1312141922-612x612-1.jpg 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/istockphoto-1312141922-612x612-1-300x200.jpg 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u062a\u0645\u0631\u064a\u0646 High Knees<\/p>\n\n\n\n<ul><li>\u0627\u0641\u062a\u062d \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<\/li><li>\u062b\u0645 \u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0633\u0631\u0639\u0629 \u0627\u0644\u062c\u0631\u064a.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0644\u0645\u0633 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<p>Lunge Jumps<\/p>\n\n\n\n<ul><li>\u0647\u064a \u0646\u0648\u0639 \u0645\u062a\u0642\u062f\u0645 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0639\u0627\u062f\u064a.<\/li><li>\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0648\u064a\u062d\u0631\u0642 \u0643\u0645\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"658\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/alternating_jump_lunges.jpg\" alt=\"\u0647\u064a\u062a\" class=\"wp-image-12473\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/alternating_jump_lunges.jpg 658w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/alternating_jump_lunges-300x228.jpg 300w\" sizes=\"(max-width: 658px) 100vw, 658px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0640 Lunge Jumps \u061f<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0639\u0631\u0636 \u0643\u062a\u0641\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><li>\u062d\u0631\u0643 \u0633\u0627\u0642\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0644\u0622\u0646 \u0627\u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0648\u0627\u0646\u0632\u0644\u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0633\u0627\u0642\u0643 \u0639\u0645\u0648\u062f\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627 \u0642\u0641\u0632 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%ad%d8%a7%d8%ac%d8%a9-%d9%85%d8%ad%d8%aa%d8%a7%d8%ac-%d8%aa%d8%b9%d8%b1%d9%81%d9%87%d8%a7-%d8%b9%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/h4>\n\n\n\n<p>Jumping Jacks<\/p>\n\n\n\n<ul><li>\u062a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u0641\u0632\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0648\u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0646\u0638\u0631\u064b\u0627 \u0644\u062d\u0642\u064a\u0642\u0629 \u0623\u0646\u0647 \u0644\u0627 \u062a\u0648\u062c\u062f \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u062a\u062f\u0631\u064a\u0628.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"640\" height=\"360\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/istockphoto-1163739768-640x640-1.jpg\" alt=\"Jumping Jacks\" class=\"wp-image-12474\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/istockphoto-1163739768-640x640-1.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/istockphoto-1163739768-640x640-1-300x169.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0640 Jumping Jacks \u061f<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0645\u0631\u062a\u0627\u062d\u064a\u0646 \u0648\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u0627\u0644\u0622\u0646 \u0627\u0642\u0641\u0632 \u0648\u062d\u0631\u0643 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u062c\u0627\u0646\u0628\u064a.<\/li><li>\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0628\u0627\u062a\u0628\u0627\u0639 \u0646\u0641\u0633 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a.<\/li><\/ul>\n\n\n\n<p>Rope Jumping<\/p>\n\n\n\n<ul><li>\u064a\u0641\u0636\u0644 \u0622\u0644\u0627\u0641 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0627\u0644.<\/li><li>\u0644\u0623\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0627\u0644\u0623\u062f\u0627\u0621 \u0646\u0633\u0628\u064a\u064b\u0627\u060c \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0647\u0648 \u0645\u0645\u062a\u0639 \u0628\u0627\u0644\u0641\u0639\u0644.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"620\" height=\"351\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/man-jumping-rope-carousel-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a\" class=\"wp-image-12475\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/man-jumping-rope-carousel-1.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/man-jumping-rope-carousel-1-300x170.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0640 Rope Jump \u061f<\/p>\n\n\n\n<ul><li>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u062d\u0628\u0644.<\/li><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0623\u0628\u0642 \u0633\u0627\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u062a\u064a\u0646 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0645\u0631\u0641\u0642\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0645\u0639\u062f\u062a\u0643.<\/li><li>\u0627\u0644\u0622\u0646 \u0627\u0642\u0641\u0632 \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u062d\u0628\u0644 \u064a\u062f\u0648\u0631 \u0641\u064a \u062f\u0627\u0626\u0631\u0629 \u062d\u0648\u0644 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0631\u0645\u0632 \u0647\u064a\u062a &#8220;HIIT&#8221; \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u064a\u0629 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631\u060c \u0648\u0642\u062f \u062a\u0635\u0646\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u062c\u0627\u0626\u0628 \u062e\u0644\u0627\u0644 \u0639\u0645\u0644\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u060c \u062d\u064a\u062b \u064a\u0642\u0648\u0645 \u062a\u0645\u0631\u064a\u0646 HIIT \u0628\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644\u060c \u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":12673,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[431,2379,2380,2378],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/\u0647\u064a\u062a-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12470"}],"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=12470"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12470\/revisions"}],"predecessor-version":[{"id":13432,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12470\/revisions\/13432"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/12673"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=12470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=12470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=12470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}