{"id":1386,"date":"2019-09-27T22:20:55","date_gmt":"2019-09-27T20:20:55","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1386"},"modified":"2022-06-06T11:26:49","modified_gmt":"2022-06-06T09:26:49","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629 \u0648\u0641\u0639\u0627\u0644\u0629\u061f"},"content":{"rendered":"<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0633\u064a\u0637 \u0648\u0641\u0639\u0627\u0644 \u0648\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d:<\/p>\n<ul>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0643\u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f \u0645\u0639 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u0637\u0648\u0644 \u0648\u0642\u062a \u0645\u0645\u0643\u0646.<\/li>\n<li>\u0644\u0627 \u062a\u0646\u0633\u064e \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li>\n<\/ul>\n<h2>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/h2>\n<p>\u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a><\/p>\n<ol>\n<li>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0631\u0628\u0637 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u2013 \u0648\u0643\u062a\u0641\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u0627\u062a\u0643.<\/li>\n<li>\u0634\u062f \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<\/ol>\n<p style=\"text-align: center;\"><strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\" data-wplink-edit=\"true\">\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><br \/>\n<strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \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<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a><\/h3>\n<h3>1- Standard Plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4194 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0639\u0627\u062f\u064a.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u062f\u064a\" width=\"561\" height=\"374\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0639\u0627\u062f\u064a.png 561w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0639\u0627\u062f\u064a-300x200.png 300w\" sizes=\"(max-width: 561px) 100vw, 561px\" \/><\/p>\n<ol>\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 (\u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646) \u0643\u0623\u0646\u0643 \u0633\u062a\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062d\u064a\u062f \u0631\u0642\u0628\u062a\u0643 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0639\u064a\u0646 \u0645\u062b\u0644\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0635\u0641 \u0645\u0639 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u0627\u0628\u0642\u064e \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. \u0648\u062d\u0627\u0648\u0644 \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/li>\n<\/ol>\n<h3>2- Forearm plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4195 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\" width=\"559\" height=\"402\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.png 559w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646-300x216.png 300w\" sizes=\"(max-width: 559px) 100vw, 559px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0634\u064a\u0648\u0639\u064b\u0627\u060c \u0648\u0647\u0648 \u0623\u0633\u0647\u0644 \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0641\u0642\u0637 \u0645\u062b\u0644\u00a0\u0627\u0644\u0640 Standard Plank.<\/p>\n<ol>\n<li>\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u062d\u062a\u0649 \u0643\u0648\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646 \u0645\u062a\u0648\u0627\u0632\u064a\u0627\u0646 \u0645\u0639 \u062c\u0633\u0645\u0643.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0631\u0628\u0637 \u064a\u062f\u064a\u0643 \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627.<\/li>\n<\/ol>\n<h3>3- Knee plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4196 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0627\u0644\u0631\u0643\u0628\u0629.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629\" width=\"560\" height=\"372\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0627\u0644\u0631\u0643\u0628\u0629.png 560w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0627\u0644\u0631\u0643\u0628\u0629-300x199.png 300w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0627\u0644\u0640Standard\u060c \u0648\u0645\u0646\u0627\u0633\u0628 \u062c\u062f\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0645\u062d \u0644\u0647\u0645 \u0628\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631\u0645\u0629. \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u064a\u062c\u0639\u0644 \u0627\u0644\u0636\u063a\u0637 \u0623\u0642\u0644 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. \u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0645\u0634\u0627\u064a\u0629 \u0623\u0648 \u0633\u062c\u0627\u062f\u0629 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u00a0\u0648\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<figure id=\"attachment_8612\" aria-describedby=\"caption-attachment-8612\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"wp-image-8612 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><figcaption id=\"caption-attachment-8612\" class=\"wp-caption-text\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634<\/figcaption><\/figure>\n<h3>4- Side plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4197 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u062c\u0627\u0646\u0628\u064a.png\" alt=\"\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\" width=\"559\" height=\"378\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u062c\u0627\u0646\u0628\u064a.png 559w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u062c\u0627\u0646\u0628\u064a-300x203.png 300w\" sizes=\"(max-width: 559px) 100vw, 559px\" \/><\/p>\n<p>\u064a\u0639\u0645\u0644 \u0627\u0644\u0640Side plank \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u062c\u0646\u0628 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0640 Standard .<\/p>\n<ol>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u062c\u0646\u0628\u0643 \u0628\u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629 \u0641\u0648\u0642 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u064a\u062f\u0643 \u0623\u0648 \u0643\u0648\u0639\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u062c\u0644\u0643 \u0641\u0648\u0642 \u0628\u0639\u0636\u0647\u0627.<\/li>\n<li>\u0645\u0645\u0643\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0623\u0648 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u0629 \u0623\u0648\u062a\u0631\u0641\u0639 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li>\n<\/ol>\n<h3>5- Single-Leg Plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4198 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629.png\" alt=\"\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629\" width=\"560\" height=\"373\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629.png 560w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629-300x200.png 300w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/p>\n<p>\u0647\u0646\u0635\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u062c\u0632\u0621 \u0622\u062e\u0631 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<ol>\n<li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629 \u0644\u0641\u0648\u0642 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0633\u0642\u0641 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0628\u062f\u0648\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0631\u062c\u0644\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0628\u062f\u0651\u0644 \u0631\u062c\u0644\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0648\u0627\u062d\u062f\u0629 \u0648\u0623\u0646\u0632\u0644 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ol>\n<h3>6- Medicine-ball Plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4199 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0643\u0631\u0629.png\" alt=\"\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0643\u0631\u0629\" width=\"563\" height=\"343\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0643\u0631\u0629.png 563w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0639\u0644\u0649-\u0643\u0631\u0629-300x183.png 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/p>\n<p>\u0646\u0632\u064a\u062f \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u062a\u062b\u0628\u064a\u062a \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0644\u064a\u0633\u062a\u00a0\u0645\u0633\u062a\u0642\u0631\u0629 \u064a\u0636\u064a\u0641 \u0639\u0646\u0635\u0631 \u0645\u0648\u0627\u0632\u0646\u0629 \u0644\u0644\u062d\u0631\u0643\u0629.<\/p>\n<ol>\n<li>\u0627\u062a\u0628\u0639 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0643\u0623\u0646\u0643 \u062a\u0624\u062f\u064a \u0627\u0644\u0640Standard.<\/li>\n<li>\u0644\u0643\u0646 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0648\u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0636\u0639 \u064a\u062f\u0643 \u0623\u0648 \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li>\n<\/ol>\n<h4>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/h4>\n<ul>\n<li><strong>\u0639\u062f\u0645 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0636\u0647\u0631<\/strong><\/li>\n<\/ul>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u0642\u0649 \u062c\u0633\u0645\u0643 \u0645\u0641\u0631\u0648\u062f\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0644\u0623\u0646\u0647 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0623\u0644\u0627 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0644\u0643 \u0623\u0644\u0645\u0627.<\/p>\n<ul>\n<li><strong>\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0631\u0623\u0633<\/strong><\/li>\n<\/ul>\n<p>\u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0623\u0646 \u062a\u0645\u064a\u0644 \u0631\u0623\u0633\u0643 \u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0648\u0636\u0639 \u0633\u0644\u064a\u0645 \u0648\u0645\u062d\u0627\u064a\u062f \u0645\u0639 \u062c\u0633\u0645\u0643 \u0648\u0638\u0647\u0631\u0643.<\/p>\n<ul>\n<li><strong>\u0646\u0633\u064a\u0627\u0646 \u0627\u0644\u062a\u0646\u0641\u0633<\/strong><\/li>\n<\/ul>\n<p>\u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0645\u0648\u0642\u0641 \u0634\u0627\u0642. \u0644\u0643\u0646 \u062d\u0631\u0645\u0627\u0646\u0643 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0645\u0645\u0643\u0646 \u064a\u0624\u062f\u064a \u0644\u0644\u063a\u062b\u064a\u0627\u0646.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0643\u062a\u064a\u0631 \u0639\u0644\u0649 \u0633\u0627\u0639\u0629 \u062a\u0648\u0642\u064a\u062a<\/strong><\/li>\n<\/ul>\n<p>\u0627\u0646\u0633\u064e \u062a\u0645\u0627\u0645\u0627 \u0627\u0644\u0640Stop watch \u0648\u0631\u0643\u0632 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0<a href=\"https:\/\/greatist.com\/fitness\/perfect-plank#fix-common-mistakes\" target=\"_blank\" rel=\"noopener\">Greatist<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0633\u064a\u0637 \u0648\u0641\u0639\u0627\u0644 \u0648\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d: \u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0643\u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f \u0645\u0639 \u0638\u0647\u0631\u0643. \u062d\u0627\u0648\u0644 \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u0637\u0648\u0644 \u0648\u0642\u062a \u0645\u0645\u0643\u0646. \u0644\u0627 \u062a\u0646\u0633\u064e \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":9125,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[341,339,340,338],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-4-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1386"}],"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=1386"}],"version-history":[{"count":15,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1386\/revisions"}],"predecessor-version":[{"id":9129,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1386\/revisions\/9129"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9125"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}