{"id":12883,"date":"2023-03-02T16:55:57","date_gmt":"2023-03-02T14:55:57","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=12883"},"modified":"2023-04-06T22:17:30","modified_gmt":"2023-04-06T20:17:30","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d8%b3-%d8%a8%d9%83%d8%b3-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d8%b3-%d8%a8%d9%83%d8%b3-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0643\u0633 \u0628\u0643\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"\n<p>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u0648\u0641\u0639\u0627\u0644\u061f<br>\u0644\u0627 \u062a\u0642\u0644\u0642\u060c \u0641\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0643\u064a\u0641\u064a\u0629 &nbsp;\u0646\u062d\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0631\u0627\u0626\u0639\u0629 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637\u060c \u0648\u0628\u0636\u0639\u0629 \u0623\u0642\u062f\u0627\u0645 \u0645\u0631\u0628\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u064a\u0629\u060c \u0643\u0645\u0627 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 <strong>\u0633\u0643\u0633 \u0628\u0643\u0633<\/strong> &nbsp;\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a.<\/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><strong><br><\/strong><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\u0627\u0631\u064a\u0646 \u0633\u0643\u0633 \u0628\u0643\u0633<\/h2>\n\n\n\n<p><strong>Crunch<\/strong><\/p>\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\/03\/360_F_445890308_bpdhlNEmzB6YObZmawSU3VhEofHmQ4OA.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-12884\" width=\"620\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/360_F_445890308_bpdhlNEmzB6YObZmawSU3VhEofHmQ4OA.jpg 568w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/360_F_445890308_bpdhlNEmzB6YObZmawSU3VhEofHmQ4OA-300x190.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0634\u0628\u064a\u0643&nbsp;\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0623\u0648 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u062c\u0639\u0644 \u0642\u0641\u0635\u0643 \u0627\u0644\u0635\u062f\u0631\u064a \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0627\u0644\u0645\u062a\u0637\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0636\u063a\u0637 \u0628\u0625\u062d\u0643\u0627\u0645 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0643\u0631\u0631 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0625\u0644\u0649 20 \u0639\u062f\u0629 \u0644\u0644\u0628\u062f\u0621\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u062f\u062f \u0623\u062b\u0646\u0627\u0621 \u062a\u0642\u062f\u0645\u0643.<\/li><li>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: &nbsp;\u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0641\u0642\u0637\u060c \u0648\u0644\u064a\u0633 \u062c\u0630\u0628 \u062c\u0630\u0639\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/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<p><strong>Heel taps<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"620\" height=\"348\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/heel-touch-2.jpg\" alt=\"\u0633\u0643\u0633 \u0628\u0627\u0643\u0633\" class=\"wp-image-12886\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/heel-touch-2.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/heel-touch-2-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0637\u0648\u064a\u062a\u064a\u0646 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a\u0643.<\/li><li>\u0627\u062c\u0639\u0644 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u062b\u0645 \u0627\u0644\u0645\u0633 \u0643\u0639\u0628\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062b\u0645 \u0627\u0644\u0645\u0633 \u0643\u0639\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0648\u062a\u0639\u062f \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/li><li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u0639\u062f\u0629 (\u0643\u0644 \u0643\u0639\u0628) \u0644\u0644\u0628\u062f\u0621\u060c \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0643\u0644\u0645\u0627 \u062a\u062d\u0633\u0646\u062a.<\/li><\/ul>\n\n\n\n<p><strong>Mountain climbers<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"630\" height=\"352\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/IMG_6041.jpg\" alt=\"\u0633\u0643\u0633 \u0628\u0643\u0633\" class=\"wp-image-12887\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/IMG_6041.jpg 630w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/IMG_6041-300x168.jpg 300w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 &nbsp;\u0627\u0644\u0636\u063a\u0637.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062c\u0630\u0639\u0643\u060c \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0643\u0631\u0629 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0648 \u0625\u0628\u0642\u0627\u0621 \u0642\u062f\u0645\u0643 \u0645\u0639\u0644\u0642\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0625\u062d\u0636\u0627\u0631 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 20 \u0641\u064a \u0643\u0644 \u0633\u0627\u0642 \u0644\u062a\u0628\u062f\u0623 \u0628\u0647\u0627\u060c \u0645\u0642\u0627\u0628\u0644 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0643\u0644 \u0645\u0646\u0647\u0627.<\/li><li>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0631\u0639\u0629.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n\n\n\n<p><strong>Plank<\/strong><\/p>\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\/03\/plank-4.jpg\" alt=\"\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-12888\" width=\"568\" height=\"444\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/plank-4.jpg 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/plank-4-300x234.jpg 300w\" sizes=\"(max-width: 568px) 100vw, 568px\" \/><\/figure><\/div>\n\n\n\n<p>\u064a\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0628\u0627\u0642\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0639\u0631\u0643\u0629 \u0639\u0642\u0644\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629<br>&nbsp;\u0644\u0623\u0646\u0647\u0627 \u0623\u0646\u062a \u0636\u062f \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0631\u0643\u0629.<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 &nbsp;\u0627\u0644\u0636\u063a\u0637\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643\u060c \u0641\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0642\u0628\u0636\u062a\u064a\u0643 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u062a\u064a\u0646<br>&nbsp;\u0641\u064a \u0646\u0641\u0633 \u0648\u0636\u0639 \u0643\u062a\u0641\u064a\u0643 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u0633\u062a\u0639\u062f \u0648\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639.<\/li><li>\u0643\u0631\u0631 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u0628\u062f\u0621 \u0628\u0647\u0627\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u0643\u0644\u0645\u0627 \u062a\u062d\u0633\u0646\u062a.<\/li><li>\u0627\u0633\u062a\u0631\u062d \u0644\u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0639\u0645\u0644\u062a \u0641\u064a\u0647.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0639\u0646\u062f \u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u0648 \u0648\u0636\u0639 &nbsp;\u0648\u0632\u0646 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Leg Raises<\/strong><\/p>\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\/03\/intro-1620228621-1.jpg\" alt=\"\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-12890\" width=\"758\" height=\"426\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/intro-1620228621-1.jpg 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/intro-1620228621-1-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/intro-1620228621-1-768x431.jpg 768w\" sizes=\"(max-width: 758px) 100vw, 758px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0630\u064a \u064a\u0635\u0639\u0628 \u0625\u0635\u0627\u0628\u062a\u0647.<\/li><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0645\u062f\u0628\u0628\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a.<\/li><li>\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0642\u062f\u0645 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0646\u0632\u0644\u0647\u0627 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u0644\u0645\u0633 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u062a\u0646\u062a\u0647\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0640 15 \u0639\u062f\u0629 \u062e\u0627\u0636\u0639\u064b\u0627 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0644\u0640 2-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628\u064b\u0627 \u062d\u0642\u064b\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u0623\u0644\u0645.<\/li><\/ul>\n\n\n\n<p><strong>Bicycle crunch<\/strong><\/p>\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\/03\/Bicycle3.jpg\" alt=\"Bicycle crunch\" class=\"wp-image-12891\" width=\"572\" height=\"381\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/Bicycle3.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/Bicycle3-300x200.jpg 300w\" sizes=\"(max-width: 572px) 100vw, 572px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0643\u0631\u0646\u0634\u060c \u0648\u064a\u062f\u0627\u0643 \u0639\u0644\u0649 \u062c\u0628\u0647\u062a\u0643 \u062d\u062a\u0649 \u062a\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0639\u0642\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u062b\u0646\u0627\u0621 \u0625\u062d\u0636\u0627\u0631 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649 \u062a\u0643\u0627\u062f \u062a\u0644\u0645\u0633\u0647\u0627.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u0639\u062f\u0629.<\/li><li>\u0644\u0646\u062a\u064a\u062c\u0629 \u0623\u0641\u0636\u0644 \u0623\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0631\u0639\u0629 \u0642\u062f \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u062f\u0627\u0626\u0645\u064b\u0627\u060c<br>\u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/li><\/ul>\n\n\n\n<p>\u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0642\u062f \u062a\u0639\u0631\u0641\u0646\u0627 \u0625\u0644\u0649 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0643\u0633 \u0628\u0643\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u0627\u0644\u0622\u0646: \u0645\u0627 \u0631\u0623\u064a\u0643 \u0623\u0646 \u062a\u0637\u0628\u0642 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0639\u0632\u064a\u0632 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643\u061f \u0637\u0628\u0642 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0645 \u0634\u0627\u0631\u0643\u0646\u0627 \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u062a\u0639\u0644\u064a\u0642\u060c \u0648\u0643\u0646 \u0645\u0644\u0647\u0645\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u0648\u0641\u0639\u0627\u0644\u061f\u0644\u0627 \u062a\u0642\u0644\u0642\u060c \u0641\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0643\u064a\u0641\u064a\u0629 &nbsp;\u0646\u062d\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0631\u0627\u0626\u0639\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637\u060c \u0648\u0628\u0636\u0639\u0629 \u0623\u0642\u062f\u0627\u0645 \u0645\u0631\u0628\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u064a\u0629\u060c \u0643\u0645\u0627 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0633\u0643\u0633 \u0628\u0643\u0633 &nbsp;\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a. \u0646\u0632\u0651\u0644 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":12911,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,651,2498,652],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0633\u0643\u0633-\u0628\u0643\u0633-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12883"}],"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=12883"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12883\/revisions"}],"predecessor-version":[{"id":13414,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12883\/revisions\/13414"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/12911"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=12883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=12883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=12883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}