{"id":13852,"date":"2023-04-30T00:46:57","date_gmt":"2023-04-29T22:46:57","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13852"},"modified":"2023-04-30T00:46:58","modified_gmt":"2023-04-29T22:46:58","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d8%b7%d8%a7%d9%84%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a3%d9%88-%d8%a7%d9%84%d8%ac%d9%8a%d9%85","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-%d8%a7%d9%84%d8%a7%d8%b7%d8%a7%d9%84%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a3%d9%88-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"\n<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 80 % \u0645\u0646 \u0637\u0648\u0644 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u064a\u0646\u0627\u062a\u0647\u060c \u0648\u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u0640 20 % \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0637\u0641\u0648\u0644\u0629\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644\u060c \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643 \u0627\u0644\u0643\u0644\u064a\u060c <br>\u0648\u0637\u0648\u0644 \u0623\u0637\u0631\u0627\u0641\u0643\u060c \u0648\u064a\u062a\u0645 \u0636\u0628\u0637\u0647\u0627 \u0641\u064a \u0627\u0644\u0631\u062d\u0645 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0641\u0648\u0644\u0629\u060c \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u062f\u0645 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u0623\u0637\u0648\u0644\u060c<br> \u0625\u0644\u0627 \u0623\u0646 \u0628\u0639\u0636 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629<\/strong> \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062c\u0639\u0644\u0647\u0627 \u0623\u0637\u0648\u0644 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643<br> \u0648\u062a\u0646\u0645\u064a\u062a\u0647\u0627\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0644\u064a\u0643 \u0628\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0642\u0631\u0627\u0621\u0629.<\/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><\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"1000\" height=\"563\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629.webp\" alt=\"bridges\" class=\"wp-image-13912\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-768x432.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>Bridges<\/p>\n\n\n\n<ul><li>\u064a\u0633\u0627\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0645\u062f\u064a\u062f (\u0627\u0644\u0641\u062e\u0630\u064a\u0646) \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0645\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0641\u062e\u0630\u064a\u0643 \u064a\u0628\u062f\u0648\u0627\u0646 \u0623\u0637\u0648\u0644.<\/li><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0631\u062a\u0641\u0639 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Hamstring\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-2-1024x576.webp\" alt=\"Hamstring \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629\" class=\"wp-image-13913\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Hamstring\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-2-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Hamstring\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-2-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Hamstring\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-2-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Hamstring\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-2-1536x864.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Hamstring\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Hamstring stretch<\/p>\n\n\n\n<ul><li>\u062a\u0633\u0627\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0648\u0635\u0648\u0644 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0637\u0648\u0644 \u0644\u0647\u0627\u060c<br>&nbsp;\u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u062a\u0628\u062f\u0648 \u0623\u0637\u0648\u0644.<\/li><li>\u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642\u062a\u0627\u0646 \u0631\u0626\u064a\u0633\u064a\u062a\u0627\u0646 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u062f\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\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\/2023\/04\/1920x1000-01-1-2-1024x533.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13905\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0645\u062a\u062f\u0627\u062f \u062c\u0627\u0644\u0633:<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u0627\u0637\u0648\u064a \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0641\u0648\u0642 \u0633\u0627\u0642\u064a\u0643\u060c \u062d\u0627\u0648\u0644 \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u064a\u0645\u0643\u0646\u0647\u0645\u0627 \u0627\u0644\u062a\u0648\u062c\u0647 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643\u060c<br>\u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0624\u062e\u0631\u0629 \u0641\u062e\u0630\u064a\u0643.<\/li><li>\u0623\u0645\u0633\u0643 \u0628\u0642\u062f\u0645\u064a\u0643 \u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639\u060c \u0627\u0645\u0633\u0643 \u0628\u0623\u064a \u062c\u0632\u0621 \u0645\u0646 \u0633\u0627\u0642\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647 \u062f\u0648\u0646 \u0623\u0644\u0645 \u0648\u0628\u0633\u0627\u0642\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0642\u062f\u0631 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0643\u060c \u062b\u0645 \u0639\u062f \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p>\u0644\u0634\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u062a\u0641\u0639:<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0641\u0631\u0648\u062f\u0629.<\/li><li>\u0623\u0645\u0633\u0643 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u064a\u0646\u0645\u0627 \u0648\u0635\u0644\u062a\u060c \u0648\u0627\u0631\u0641\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u0627\u0633\u062d\u0628 \u0633\u0627\u0642\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0645\u0644 \u0646\u0633\u062e\u0629 \u0633\u0644\u0628\u064a\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u060c \u0628\u062d\u064a\u062b \u064a\u062f\u0641\u0639 \u0634\u062e\u0635 \u0622\u062e\u0631 \u0633\u0627\u0642\u0643 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"532\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u064a\u0648\u062c\u0627.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629 \u064a\u0648\u062c\u0627\" class=\"wp-image-13914\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u064a\u0648\u062c\u0627.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u064a\u0648\u062c\u0627-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u064a\u0648\u062c\u0627-768x511.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Downward dog<\/p>\n\n\n\n<ul><li>\u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0648\u0627\u0644\u062a\u064a \u062a\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u062e\u0644\u0641\u0643\u060c \u0648\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639.<\/li><li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0648\u062c\u0630\u0639\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0641\u064a \u0634\u0643\u0644 \u00abV\u00bb\u060c \u0648\u0631\u0623\u0633\u0643 \u0628\u064a\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0642\u062f\u0631 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0643\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u0633\u0643 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"1024\" height=\"640\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3.webp\" alt=\" \u0633\u0643\u0648\u0627\u062a\" class=\"wp-image-13915\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3-300x188.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3-768x480.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Squats<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062e\u0644\u0641\u0643.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0623\u0646 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u062d\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0642\u062a\u0631\u0628 \u0641\u062e\u0630\u064a\u0643 \u0645\u0646 \u0645\u0648\u0627\u0632\u0627\u0629 \u0627\u0644\u0623\u0631\u0636 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0627\u0646\u062a\u0638\u0631\u060c \u062b\u0645 \u0627\u0646\u0647\u0636 \u0648\u0643\u0631\u0631.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"400\" height=\"433\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/standing-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-1.webp\" alt=\"standing \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629\" class=\"wp-image-13916\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/standing-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-1.webp 400w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/standing-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-1-277x300.webp 277w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p>standing calf stretch<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u062c\u062f\u0627\u0631 \u0648\u064a\u062f\u0627\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0636\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f \u062a\u0645\u062f\u064a\u062f\u0647\u0627 \u0628\u0645\u0633\u0627\u0641\u0629 \u062e\u0637\u0648\u0629 \u062e\u0644\u0641 \u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u0639\u0628\u0643 \u0627\u0644\u062e\u0644\u0641\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 15 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 2 \u0625\u0644\u0649 4 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<p>standing chest stretch<\/p>\n\n\n\n<ul><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u0643 \u0625\u0644\u0649 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u062f\u062e\u0644 \u0623\u0648 \u062c\u062f\u0627\u0631 <br>\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0639\u0646\u062f \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0623\u0633\u0641\u0644\u0647.<\/li><li>\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u062d\u062a\u064a \u062a\u0634\u0639\u0631 \u0628\u0627\u0645\u062a\u062f\u0627\u062f\u0639\u0628\u0631 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641 \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 80 % \u0645\u0646 \u0637\u0648\u0644 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u064a\u0646\u0627\u062a\u0647\u060c \u0648\u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u0640 20 % \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0637\u0641\u0648\u0644\u0629\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644\u060c \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643 \u0627\u0644\u0643\u0644\u064a\u060c \u0648\u0637\u0648\u0644 \u0623\u0637\u0631\u0627\u0641\u0643\u060c \u0648\u064a\u062a\u0645 \u0636\u0628\u0637\u0647\u0627 \u0641\u064a \u0627\u0644\u0631\u062d\u0645 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0641\u0648\u0644\u0629\u060c \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u062f\u0645 \u0642\u062f\u0631\u062a\u0643 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":13919,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1573,2720,1367,2741],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13852"}],"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=13852"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13852\/revisions"}],"predecessor-version":[{"id":13922,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13852\/revisions\/13922"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/13919"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=13852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=13852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=13852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}