{"id":12807,"date":"2023-02-28T19:17:05","date_gmt":"2023-02-28T17:17:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=12807"},"modified":"2023-04-06T22:21:37","modified_gmt":"2023-04-06T20:21:37","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b8%d9%87%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b8%d9%87%d8%b1\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631 \u0644\u062a\u0642\u0648\u064a\u062a\u0647 \u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645\u0647"},"content":{"rendered":"\n<p>\u062a\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0647\u0627 \u0644\u062a\u062c\u0646\u0628 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0623\u0646 \u0643\u0644 \u062d\u0631\u0643\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u064a\u0642\u0648\u0645 \u0628\u0647\u0627 \u062c\u0633\u0645\u0643 \u062a\u0634\u0631\u0643 \u0638\u0647\u0631\u0643 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0627\u060c &nbsp;\u0644\u0630\u0627 \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u0642 \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u062a\u0639\u062f \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0625\u062d\u062f\u0649 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0648\u062c\u0648\u062f \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u062a\u0627\u0626\u0647\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631<\/strong> \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631<\/h2>\n\n\n\n<p>\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0633\u062a\u0647\u062f\u0641\u0647\u0627 \u061f<\/p>\n\n\n\n<ul><li>\u062a\u0634\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0645\u0627 \u064a\u0644\u064a:<\/li><li>latissimus dorsi (lats)\u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0625\u0628\u0637\u064a\u0646 \u0623\u0633\u0641\u0644 \u062c\u0648\u0627\u0646\u0628 \u0638\u0647\u0631\u0643<\/li><li>\u0627\u0644\u0645\u0639\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a<\/li><li>trapezius \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u062f \u0645\u0646 \u0631\u0642\u0628\u062a\u0643 \u0625\u0644\u0649 \u0645\u0646\u062a\u0635\u0641 \u0638\u0647\u0631\u0643<\/li><li> spinae\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u062a\u062f \u0639\u0644\u0649 \u0637\u0648\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a<\/li><li>\u062a\u0633\u062a\u0647\u062f\u0641 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062f\u0646\u0627\u0647 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u062f \u062a\u0633\u062a\u0647\u062f\u0641 \u0623\u064a\u0636\u064b\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0643\u062a\u0641\u064a\u0643 \u0648\u0635\u062f\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643.<\/li><\/ul>\n\n\n\n<p>\u0644\u0644\u062a\u0633\u062e\u064a\u0646: \u0627\u0628\u062f\u0623 \u0628\u0640 5-10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u0636\u062e \u0627\u0644\u062f\u0645 \u0648\u0625\u064a\u0642\u0627\u0638 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0628\u0639\u062f \u0630\u0644\u0643\u060c<br>\u0642\u0645 \u0628\u0639\u0645\u0644 dynamic stretching sequence \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0644\u0625\u0639\u062f\u0627\u062f \u0638\u0647\u0631\u0643 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629\u060c<br>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0631\u0627\u0626\u0639\u0629.<\/p>\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><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b8%d9%87%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/h3>\n\n\n\n<p><strong>Resistance band pull-apart<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0628\u062f\u0621 \u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631\u0643\u060c \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629.<\/li><li>\u0627\u062e\u062a\u0631 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0625\u0643\u0645\u0627\u0644 1-2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 15-20 \u0639\u062f\u0629 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/li><li>\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u064a \u0627\u0644\u062a\u0631\u0627\u062c\u0639 \u0639\u0646 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627.<\/li><li>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u062b\u0644 \u0627\u0644\u0645\u0639\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062f\u0644\u062a\u0648\u064a\u062f \u0627\u0644\u062e\u0644\u0641\u064a \u0648\u0627\u0644\u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641.<\/li><li>\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a \u062d\u0648\u0644 \u0643\u062a\u0641\u064a\u0643\u060c \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"730\" height=\"485\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/Blog_Resistance_Bands_Pull_Aparts-4.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631\" class=\"wp-image-12810\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/Blog_Resistance_Bands_Pull_Aparts-4.jpg 730w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/Blog_Resistance_Bands_Pull_Aparts-4-300x199.jpg 300w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u0627\u0644\u0623\u0630\u0631\u0639 \u0645\u0645\u062f\u0648\u062f\u0629.<\/li><li>\u0627\u0645\u0633\u0643 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0623\u0645\u0627\u0645\u0643 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u0627\u0646\u062f \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0627\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li><li>\u0627\u0628\u062f\u0623 \u062a\u062d\u0631\u0643\u0643 \u0645\u0646 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><li>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 1-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Lat pulldown<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062a\u0628\u0631 lat pulldown \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0638\u0647\u0631 \u0642\u0648\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u0645\u0639 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"540\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/banded-lat-pulldown-straight-arm-variation-min-1.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631\" class=\"wp-image-12811\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/banded-lat-pulldown-straight-arm-variation-min-1.png 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/banded-lat-pulldown-straight-arm-variation-min-1-300x216.png 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0622\u0644\u0629\u060c \u0636\u0639 \u0627\u0644\u0644\u0648\u062d\u0629 \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u0641\u062e\u0630\u064a\u0643.<\/li><li>\u0642\u0641 \u0648\u0623\u0645\u0633\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u064a\u062f\u064a\u0643\u060c \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u062b\u0645 \u0627\u062c\u0644\u0633.<\/li><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0644\u0623\u0633\u0641\u0644 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0648\u062c\u0647\u0647\u0627 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0634\u0631\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0648\u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0638\u0647\u0631 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u0644\u0627 \u062a\u0633\u0645\u062d \u0644\u0646\u0641\u0633\u0643 \u0628\u0627\u0644\u0639\u0648\u062f\u0629.<\/li><li>\u0623\u0643\u0645\u0644 1-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><li><\/li><\/ul>\n\n\n\n<p><strong>Back extension<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0641\u064a \u0633\u0644\u0633\u0644\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c<br>&nbsp;\u0628\u0639\u0628\u0627\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u062c\u0633\u0645\u0643. \u0625\u0646\u0647\u0627 \u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u062a\u062f\u0626 \u0631\u0627\u0626\u0639.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u0623\u064a\u0636\u064b\u0627 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0630\u064a \u062a\u0642\u0648\u0645 \u0628\u0647.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"849\" height=\"637\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/SwissBallBackExtension-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631\" class=\"wp-image-12812\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/SwissBallBackExtension-1.jpg 849w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/SwissBallBackExtension-1-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/SwissBallBackExtension-1-768x576.jpg 768w\" sizes=\"(max-width: 849px) 100vw, 849px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0643\u0631\u0629 \u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0637\u0646\u0643 \u0641\u064a \u0648\u0633\u0637 \u0627\u0644\u0643\u0631\u0629.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062e\u0644\u0641\u0643 \u0644\u062a\u0628\u0642\u0649 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062a\u062b\u0628\u064a\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0639\u0645.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0641\u0648\u0642\u060c \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0623\u0630\u0646\u064a\u0643.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0623\u0648\u0644\u0627\u064b \u0639\u0646\u062f \u062e\u0635\u0631\u0643\u060c \u0648\u0623\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0643\u062a\u0641\u064a\u0643 \u0641\u0648\u0642 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0648\u0623\u0644\u0645\u0639\u062a\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0627\u0646\u062e\u0641\u0636 \u0628\u0628\u0637\u0621.<\/li><li>\u0623\u0643\u0645\u0644 1-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<h4>\u062a\u0645\u0631\u064a\u0646 \u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h4>\n\n\n\n<p><strong>Suspended row<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062a\u0645\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0648\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li><li>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0626\u0639\u0629\u060c \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0642\u062f\u0631\u0629.<\/li><li>\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u062f\u0631\u0628 TRX \u0623\u0648 \u0645\u062f\u0631\u0628 \u062a\u0639\u0644\u064a\u0642 \u0622\u062e\u0631 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u0628\u0631 \u062b\u0644\u0627\u062b \u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0638\u0647\u0631\u0643 &#8211; latissimus dorsi \u0648 trapezius \u0648 rhomboids.<\/li><li>\u0633\u062a\u0642\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u062c\u0632\u0639\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0648\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629.<\/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\/02\/suspended_row_female_v17_thumb100Poster_capoff-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 trx\" class=\"wp-image-12813\" width=\"667\" height=\"375\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/suspended_row_female_v17_thumb100Poster_capoff-1.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/suspended_row_female_v17_thumb100Poster_capoff-1-300x169.jpg 300w\" sizes=\"(max-width: 667px) 100vw, 667px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0642\u0627\u0628\u0636 TRX \u0648\u0627\u0645\u0634\u064a \u062a\u062d\u062a\u0647\u0627\u060c \u0645\u0643\u0648\u0646\u064b\u0627 \u0645\u0648\u0642\u0639\u064b\u0627 \u0639\u0644\u0649 \u0633\u0637\u062d \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li><li>\u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0638\u0647\u0631\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0632\u0627\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0623\u0631\u062c\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062d\u062f.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 1-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Wood chop<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0631\u0629 \u062f\u0645\u0628\u0644 \u0623\u0648 \u062f\u0648\u0627\u0621 \u0647\u0646\u0627 &#8211; 10 \u0623\u0631\u0637\u0627\u0644 \u0645\u0643\u0627\u0646 \u062c\u064a\u062f \u0644\u0644\u0628\u062f\u0621.<\/li><li>\u064a\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0647\u062f\u0641 \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\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\/02\/wdJXUs9Y7PTrnygPSsugFY.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0643\u0631\u0629\" class=\"wp-image-12814\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/wdJXUs9Y7PTrnygPSsugFY.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/wdJXUs9Y7PTrnygPSsugFY-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0643\u0631\u0629 \u062f\u0645\u0628\u0644.<\/li><li>\u0627\u0645\u0633\u0643\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0625\u062d\u0636\u0627\u0631 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0643\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u062d\u0631\u0643\u0629 \u0643\u0627\u0633\u062d\u0629.<\/li><li>\u0639\u0646\u062f \u0627\u0644\u0635\u0639\u0648\u062f\u060c \u0642\u0645 \u0628\u0644\u0641 \u062c\u0630\u0639\u0643 \u0644\u0644\u062e\u0644\u0641 \u0646\u062d\u0648 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646\u060c<br>&nbsp;\u0642\u0645 \u0628\u0625\u062d\u0636\u0627\u0631 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0643\u0631\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u0648\u0642 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0641\u064a \u062d\u0631\u0643\u0629 \u0645\u062a\u0641\u062c\u0631\u0629 \u0648\u0644\u0643\u0646 \u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0643\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u0642\u0637\u064a\u0639\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u062c\u0627\u0621 \u0627\u0644\u0627\u0633\u0645.<\/li><li>\u0623\u0643\u0645\u0644 1-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0647\u0627 \u0644\u062a\u062c\u0646\u0628 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0623\u0646 \u0643\u0644 \u062d\u0631\u0643\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u064a\u0642\u0648\u0645 \u0628\u0647\u0627 \u062c\u0633\u0645\u0643 \u062a\u0634\u0631\u0643 \u0638\u0647\u0631\u0643 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0627\u060c &nbsp;\u0644\u0630\u0627 \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u0642 \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u062a\u0639\u062f \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0625\u062d\u062f\u0649 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":12873,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2491,2479,2480,2481],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0638\u0647\u0631-1-3-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12807"}],"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=12807"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12807\/revisions"}],"predecessor-version":[{"id":13417,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12807\/revisions\/13417"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/12873"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=12807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=12807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=12807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}