{"id":13987,"date":"2023-05-02T16:03:07","date_gmt":"2023-05-02T14:03:07","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13987"},"modified":"2023-05-02T16:06:43","modified_gmt":"2023-05-02T14:06:43","slug":"%d9%83%d9%8a%d9%81-%d8%a7%d8%b3%d8%aa%d8%ae%d8%af%d9%85-%d8%ad%d8%a8%d9%84-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a7%d8%b3%d8%aa%d8%ae%d8%af%d9%85-%d8%ad%d8%a8%d9%84-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/","title":{"rendered":"\u0643\u064a\u0641 \u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f"},"content":{"rendered":"\n<p>\u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635\u060c \u0639\u0644\u0649 \u0623\u064a \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629\u060c \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%88%d9%85%d8%a7-%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0628\u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0645\u0646\u0647\u0627 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0627\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0643\u0645\u0627 \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647\u0627 \u062a\u0636\u064a\u0641 \u062a\u062d\u062f\u064a\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0643\u0627\u062a\u0644 \u0628\u064a\u0644\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0643\u0648\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0635\u063a\u0631 \u0627\u0644\u062a\u064a \u0642\u062f \u0644\u0627 \u062a\u0639\u0645\u0644 \u0639\u0627\u062f\u0629\u060c \u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u062f\u0627\u0629 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0641\u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0631\u0628\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645<strong> \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong>.<\/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 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h2>\n\n\n\n<p>Resistance Band Bicep Curl<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Blog_Resistance_Bands_Curl-1-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\" class=\"wp-image-13989\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Blog_Resistance_Bands_Curl-1-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Blog_Resistance_Bands_Curl-1-1-300x199.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0643\u0644\u062a\u0627 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629.<\/li><li>\u0627\u0645\u0633\u0643 \u0637\u0631\u0641\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0623\u0630\u0631\u0639\u0643 \u0645\u0645\u062f\u0648\u062f\u0629\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a.<\/li><li>\u0623\u0628\u0642 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0634\u062f\u0648\u062f\u064a\u0646 \u0639\u0644\u0649 \u062c\u0648\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0646\u0632\u0644 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \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\"><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>Resistance Band Bent-Over Row<\/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\/05\/Resistance-Band-Bent-Over-Row-3.webp\" alt=\"Resistance Band Bent-Over Row\" class=\"wp-image-14000\" width=\"512\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Bent-Over-Row-3.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Bent-Over-Row-3-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Bent-Over-Row-3-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Bent-Over-Row-3-768x768.webp 768w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0643\u0644\u062a\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0639\u0644\u0649 \u0628\u0639\u062f \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u0645\u0633\u0643 \u0637\u0631\u0641\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u062a\u0648\u0642\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u0648\u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062b\u0645 \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0646\u0632\u0644 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p>Resistance Band Chest Fly<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"422\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Chest-Fly-1024x576-1.webp\" alt=\"Resistance-Band-Chest-Fly \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\" class=\"wp-image-13991\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Chest-Fly-1024x576-1.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Resistance-Band-Chest-Fly-1024x576-1-300x169.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0636\u0639 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0645\u0642\u0627\u0628\u0636 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0622\u0645\u0646 \u062e\u0644\u0641\u0643.<\/li><li>\u0627\u0645\u0633\u0643 \u0628\u0643\u0644 \u0645\u0642\u0628\u0636 \u0648\u0623\u0645\u0633\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a T\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0642\u0641 \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u064a\u062a\u0623\u0631\u062c\u062d \u0645\u0648\u0642\u0641\u0643.<\/li><li>\u0642\u0641 \u0628\u0639\u064a\u062f\u064b\u0627 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0628\u0627\u0646\u062f\u060c \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0628\u0637\u0621 \u0644\u0625\u062d\u0636\u0627\u0631 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0644\u0644\u0642\u0627\u0621 \u0623\u0645\u0627\u0645 \u062c\u0633\u0645\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643\u060c<br>\u0645\u0639 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.<\/li><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0644\u0627 \u062a\u0633\u0645\u062d \u0644\u0644\u0628\u0627\u0646\u062f \u0628\u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0633\u0631\u0639\u0629.<\/li><\/ul>\n\n\n\n<h3>\u0643\u064a\u0641 \u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061f<\/h3>\n\n\n\n<p>Resistance Band Good Morning<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"338\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/image-3-1559209874-N1a4-column-width-inline-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0628\u0627\u0646\u062f\" class=\"wp-image-13992\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/image-3-1559209874-N1a4-column-width-inline-2.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/image-3-1559209874-N1a4-column-width-inline-2-300x169.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0643\u0644\u062a\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0639\u0644\u0649 \u0628\u0639\u062f \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u0645\u0633\u0643 \u0637\u0631\u0641\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636\u060c \u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621 \u0646\u0627\u0639\u0645 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u062a\u0648\u0642\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u062f\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0646\u062a \u062a\u0637\u0648\u064a \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0630\u0639\u0643 \u0623\u0639\u0644\u0649 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 (\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0642\u062f \u0644\u0627 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062e\u0641\u0636 \u0647\u0630\u0627 \u0627\u0644\u062d\u062f.)<\/li><li>\u0642\u064f\u0645 \u0628\u0639\u062f \u0630\u0644\u0643 \u0628\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p>Resistance Band Glute Kick-Back<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"770\" height=\"592\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Kneeling-Glute-Kickback-with-resistance-band-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\" class=\"wp-image-14002\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Kneeling-Glute-Kickback-with-resistance-band-2.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Kneeling-Glute-Kickback-with-resistance-band-2-300x231.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Kneeling-Glute-Kickback-with-resistance-band-2-768x590.webp 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u062d\u0632\u0627\u0645 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0644\u062a\u0641 \u062d\u0648\u0644 \u0643\u0627\u062d\u0644\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0642\u0648\u0633 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f\u0647\u0627 \u062e\u0644\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u062f\u0641\u0639 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li><li>\u062d\u0627\u0648\u0644 \u062a\u0642\u0648\u064a\u0645 \u0633\u0627\u0642\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639.<\/li><li>\u0623\u0639\u062f \u0633\u0627\u0642\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0645\u0642\u0627\u0628\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0645\u0633\u0627\u0643 \u0645\u0642\u0628\u0636 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u062d\u0644\u0642\u0629 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0634\u0631\u064a\u0637 \u062d\u0648\u0644 \u0642\u0648\u0633 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0630\u064a \u0633\u064a\u0631\u0643\u0644 \u0644\u0644\u062e\u0644\u0641.<\/li><\/ul>\n\n\n\n<p>Resistance Band Lateral Lunge<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"550\" height=\"468\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Lateral-Band-Walks.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\" class=\"wp-image-14003\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Lateral-Band-Walks.webp 550w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Lateral-Band-Walks-300x255.webp 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0636\u0639 \u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062d\u0648\u0644 \u0643\u0627\u062d\u0644\u064a\u0643. \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0636\u0645 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0627\u0645\u0633\u0643 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643<br>\u0623\u0648 \u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 (\u0647\u0630\u0627 \u0647\u0648 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629).<\/li><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 (\u062d\u0648\u0627\u0644\u064a 2 \u0642\u062f\u0645\u064b\u0627) \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u0631\u0628 \u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u0631\u0636\u060c \u062a\u0648\u0642\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0627\u062f\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c<br> \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u062a\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0627\u0646\u062f\u0641\u0627\u0639.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0627\u062f\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635\u060c \u0639\u0644\u0649 \u0623\u064a \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629\u060c \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0645\u0646\u0647\u0627 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0627\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0643\u0645\u0627 \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647\u0627 \u062a\u0636\u064a\u0641 \u062a\u062d\u062f\u064a\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0643\u0627\u062a\u0644 \u0628\u064a\u0644\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0643\u0648\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0635\u063a\u0631 \u0627\u0644\u062a\u064a &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14007,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2755,2757,2756,2754],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0643\u064a\u0641-\u0627\u0633\u062a\u062e\u062f\u0645-\u062d\u0628\u0644-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0641\u064a-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13987"}],"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=13987"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13987\/revisions"}],"predecessor-version":[{"id":14010,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13987\/revisions\/14010"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14007"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=13987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=13987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=13987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}