{"id":1308,"date":"2019-08-29T19:40:18","date_gmt":"2019-08-29T17:40:18","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1308"},"modified":"2022-05-29T11:59:55","modified_gmt":"2022-05-29T09:59:55","slug":"%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%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%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 six-pack\u060c \u0625\u0630\u0627 \u0646\u0638\u0631\u0646\u0627 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0633\u0646\u062c\u062f \u0623\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0623\u0633\u0627\u0633 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u0647\u064a \u0627\u0644\u0646\u0638\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a six-pack \u0644\u0646 \u064a\u062c\u0639\u0644\u0647\u0627 \u062a\u0638\u0647\u0631 \u0623\u0628\u062f\u0627\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0648\u062c\u0648\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0648\u0635\u0648\u0644 \u0644\u0644\u0646\u062a\u064a\u062c\u0629.<\/p>\n

\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<\/a><\/strong>
\n \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.<\/a><\/strong><\/p>\n

\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n

\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0623 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0628\u062f\u0623 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0628\u062a\u0633\u062e\u064a\u0646 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u0646\u0646\u062a\u0642\u0644 \u0644\u0644\u062d\u0631\u0643\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0648\u0633\u0646\u062d\u062a\u0627\u062c \u062f\u0627\u0645\u0628\u0644\u0632 \u0623\u0648 \u0627\u0645\u0644\u0621 \u0632\u062c\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0647 \u0628\u0627\u0644\u0631\u0645\u0627\u0644 \u0648\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0643\u0628\u062f\u064a\u0644 \u0633\u0647\u0644.<\/p>\n

Abs workout 1: Unilateral powerhouse<\/h3>\n

\"\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1\"<\/p>\n

\u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0634\u062f \u0627\u0644\u0628\u0637\u0646<\/a> \u0644\u0623\u0646\u0647 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n

    \n
  1. 20 Dumbbell Renegade Rows<\/li>\n
  2. 20 Single-Arm Dumbbell Overhead Press with a twist (each side)<\/li>\n
  3. 8 Split Squats (\u0644\u0643\u0644 \u062c\u0646\u0628)<\/li>\n
  4. 30 Dumbbell Suitcase Walking Lunges (\u0644\u0643\u0644 \u062c\u0646\u0628)<\/li>\n
  5. 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), \u0644\u0643\u0644 \u062c\u0646\u0628<\/li>\n
  6. 15 Single-leg Deadlift with Upright Row (\u0644\u0643\u0644 \u062c\u0646\u0628)<\/li>\n
  7. Side plank with 15 dumbbell flyes, each side \u0644\u0643\u0644 \u062c\u0646\u0628<\/li>\n<\/ol>\n

    Abs workout 2: No-crunch workout<\/h3>\n

    \"\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-2\"<\/p>\n

    \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u062c\u062f\u0627 \u0628\u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0643\u0644\u0647\u0627 \u0633\u062a\u0639\u0645\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0646 \u0645\u062c\u0631\u062f \u0627\u0644\u0640 abs.. \u0623\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0639\u062f 100 \u0639\u062f\u0629 crunches. \u0647\u0646\u0639\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n

      \n
    1. 30 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don\u2019t let it touch)<\/li>\n
    2. 10 Pushups<\/li>\n
    3. 1-minute Side Plank<\/li>\n
    4. 20 Supermans<\/li>\n
    5. Side Plank with 15 Dumbbell Flyes (each side)<\/li>\n
    6. Forearm Plank Series: Hold a plank for 15 \u062b\u0627\u0646\u064a\u0629 in each position:
      \n\u2013 Forearm plank
      \n\u2013 Right leg lifted
      \n\u2013 Left leg lifted
      \n\u2013 Right arm back to hip
      \n\u2013 Left arm back to hip
      \n\u2013 Right arm and left leg lifted
      \n\u2013 Left arm and right leg lifted
      \n\u2013 Forearm plank<\/li>\n<\/ol>\n

      \u0627\u0642\u0631\u0623 \u0645\u0646 \u0647\u0646\u0627: \u0645\u0648\u0633\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0642\u0633\u0645\u0629<\/strong><\/a>.<\/p>\n

      Abs workout 3: Cardio core shred<\/h3>\n

      \"\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-3\"<\/p>\n

      \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644\u0627\u062a \u0636\u062e \u0627\u0644\u062f\u0645 \u0648\u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0631\u0642. \u0623\u062f\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n

        \n
      1. 20 Skater Lunges<\/li>\n
      2. 20 Mountain Climbers<\/li>\n
      3. 20 Burpees<\/li>\n
      4. 20 Knee-to-Shoulder Knee-ins (alternating sides)<\/li>\n
      5. \u062f\u0642\u064a\u0642\u0629 Side Planks<\/li>\n
      6. 20 Knee-to-Opposite-Shoulder knee-ins<\/li>\n<\/ol>\n
        \"\u062a\u0645\u0627\u0631\u064a\u0646<\/a>
        \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634<\/figcaption><\/figure>\n

        Abs workout 4: Plank variations<\/h3>\n

        \"\u0628\u0644\u0627\u0646\u0643\"<\/p>\n

        \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0647\u0648 \u0644\u064a\u0633 \u0633\u0647\u0644\u0627\u060c \u0628\u0633\u0628\u0628 \u0623\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0633\u0627\u0639\u062f \u0627\u0644\u0625\u064a\u062f\u060c \u0641\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u0625\u0643\u0645\u0627\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0638\u0647\u0631\u0647\u0645\u060c \u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u062a\u062d\u0631\u0643 \u0641\u062c\u062f \u0646\u062a\u0627\u0626\u062c \u062c\u064a\u062f\u0629 \u0648\u0645\u0644\u062d\u0648\u0638\u0629 \u0628\u062f\u0648\u0646 \u0627\u0644\u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0638\u0647\u0631<\/p>\n

        15 Forearm Side Plank with \u201cThread the Needle\u201d (curl top arm under and back up), each side<\/p>\n

          \n
        1. 10 Pushups to Straight-arm Side Plank<\/li>\n
        2. 1-minute Side Plank<\/li>\n
        3. Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides)<\/li>\n
        4. Forearm Plank with 20 Side-to-Side Hip Dips<\/li>\n
        5. 20 Knee-to-Shoulder Knee-ins<\/li>\n
        6. 20 Knee-to-Opposite-Shoulder Knee-ins<\/li>\n
        7. 15 Forearm Side Plank with \u201cThread the Needle<\/li>\n<\/ol>\n

          Abs workout 5: Standing abs workout<\/h3>\n

          \"\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-5\"<\/p>\n

          \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0627 \u062a\u0633\u062a\u0644\u0632\u0645 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062f\u0627\u0626\u0645\u0627 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621\u060c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0646\u0624\u062f\u064a\u0647 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0623\u064a\u0636\u0627<\/p>\n

            \n
          1. 20 Dumbbell Chops (each side)<\/li>\n
          2. Plank with 20 Knee-ins (do all on one side, hold last one for 5 breaths, then switch)<\/li>\n
          3. 8 Forward Lunges<\/li>\n
          4. 8 Single-leg Squats with Dumbbell Lateral Raise (weight on same side as working leg), each side<\/li>\n
          5. 12 Dumbbell Overhead Press (hold one weight in both hands by the bells), each side<\/li>\n
          6. 20 Dumbbell Swings (hold from one bell with both hands; swing like a kettlebell)<\/li>\n<\/ol>\n

            Abs workout 6: Bodyweight abs workout<\/h3>\n

            \"CRUNCHES\"<\/p>\n

            \u0644\u0627 \u062a\u0645\u062a\u0644\u0643 \u0623\u064a \u0645\u0639\u062f\u0627\u062a\u061f \u0644\u0627 \u0645\u0634\u0643\u0644\u0629! \u0623\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n

              \n
            1. 20 Butterfly Kicks (done lying on your back)<\/li>\n
            2. 20 Crunches<\/li>\n
            3. 20 Russian Twists<\/li>\n
            4. 20 Elbow-to-Knee Crunches<\/li>\n
            5. 20 Butterfly Situps (soles of feet together, knees out to the side)<\/li>\n
            6. 20 Side-to-Side Knee Drops (on back, knees bent up in a right angle)<\/li>\n
            7. 20 Crunches<\/li>\n
            8. 20 Butterfly Kicks (done lying on your back)<\/li>\n<\/ol>\n

              Abs workout 7: Anti-flexion workout:<\/h3>\n

              \"\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0637\u0646\"<\/p>\n

              \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0645\u064f\u062c\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u064a\u0639\u0645\u0644 \u062c\u064a\u062f\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0623\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n

                \n
              1. 20 Supermans<\/li>\n
              2. 20 Dumbbell Pullovers (you can also do this with a medicine ball, as shown)<\/li>\n
              3. Forearm Planks with 20 Toe Taps on each side (do all 20 with one foot, then switch)<\/li>\n
              4. Side Planks with 20 Leg Pendulums (\u0644\u0643\u0644 \u062c\u0646\u0628)<\/li>\n
              5. 20 Prone Reverse Crunches (face down, place hands behind head and raise chest off the ground, toes stay down)<\/li>\n
              6. Side Plank with 15 Dumbbell Flyes, \u0644\u0643\u0644 \u062c\u0646\u0628<\/li>\n
              7. \u062f\u0642\u064a\u0642\u0629 Forearm Plank<\/li>\n
              8. 20 Supermans<\/li>\n<\/ol>\n

                Abs workout 8: Deep V workout<\/h3>\n

                \"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646\"<\/p>\n

                \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644 deep-V.. \u0642\u0645 \u0628\u0623\u062f\u0627\u0626\u0647 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n

                  \n
                1. 12 Lying Alternating Leg Lifts (\u0644\u0643\u0644 \u062c\u0646\u0628)<\/li>\n
                2. 20 Supine Reverse Crunches with Overhead Dumbbell (hold the weight right above the ground, and raise your legs up to a reverse crunch)<\/li>\n
                3. 20 Bicycle Crunches (make sure to fully extend your legs)<\/li>\n
                4. 10Inchworms\u00a0(hold briefly in plank position)<\/li>\n
                5. 20 Knee-to-Shoulder Knee-ins<\/li>\n
                6. 20 Knee-to-Opposite-Shoulder Knee-ins<\/li>\n<\/ol>\n

                  Abs workout 9: 5-minute abs circuit<\/h3>\n

                  \"\u062a\u0645\u0631\u064a\u0646<\/p>\n

                  \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0643\u0627\u0641\u064a\u060c \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637!<\/p>\n

                    \n
                  1. 20 Dumbbell Pullovers<\/li>\n
                  2. 20 Bicycles with Full Leg Extension<\/li>\n
                  3. Forearm Plank with 20 Side-to-Side Hip Dips<\/li>\n<\/ol>\n

                    Abs workout 10: Rotational power workout<\/h3>\n

                    \"\u0623\u0642\u0648\u0649<\/p>\n

                    \u0627\u0644\u0640 Twisting \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0640 twist \u0647\u064a \u062a\u0642\u0646\u064a\u0629 \u0645\u062a\u0642\u062f\u0645\u0629 \u062c\u062f\u0627 \u0644\u0643\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0633\u062e\u064a\u0646 \u0627\u0644\u062c\u064a\u062f\u060c \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646<\/p>\n

                      \n
                    1. 8 Forward Lunges with Dumbbell Twist, (each side hold dumbbell from its bells and bring weight across front knee)<\/li>\n
                    2. 12 Dumbbell Overhead Press with a twist (each side)<\/li>\n
                    3. 20 Dumbbell Renegade Rows<\/li>\n
                    4. 10 Pushups to Straight-arm Side Plank<\/li>\n
                    5. 15 Forearm Side Plank with \u201cthread the needle,\u201d \u0644\u0643\u0644 \u062c\u0646\u0628<\/li>\n
                    6. 20 Dumbbell Chops, \u0644\u0643\u0644 \u062c\u0646\u0628<\/li>\n
                    7. 10 Side-to-side Dumbbell Chops (staggered feet, chop, then as you bring weight back up, pivot on feet 180 degrees before chopping again)<\/li>\n<\/ol>\n

                      \"\"<\/a><\/p>\n

                      <\/p>\n

                      \u0627\u0644\u0645\u0635\u062f\u0631: Mensjournal<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
                      \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 six-pack\u060c \u0625\u0630\u0627 \u0646\u0638\u0631\u0646\u0627 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0633\u0646\u062c\u062f \u0623\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642 \u0623\u0633\u0627\u0633 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u0647\u064a \u0627\u0644\u0646\u0638\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a six-pack \u0644\u0646 \u064a\u062c\u0639\u0644\u0647\u0627 \u062a\u0638\u0647\u0631 \u0623\u0628\u062f\u0627\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0648\u062c\u0648\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 …<\/p>\n","protected":false},"author":15,"featured_media":8886,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1866,272,314,1789],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1308"}],"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=1308"}],"version-history":[{"count":14,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1308\/revisions"}],"predecessor-version":[{"id":8888,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1308\/revisions\/8888"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/8886"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}