{"id":14258,"date":"2023-05-17T12:31:52","date_gmt":"2023-05-17T10:31:52","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14258"},"modified":"2023-05-17T12:31:53","modified_gmt":"2023-05-17T10:31:53","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d9%83%d8%aa%d8%b3%d8%a8-%d8%a7%d9%84%d9%82%d9%88%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d9%83%d8%aa%d8%b3%d8%a8-%d8%a7%d9%84%d9%82%d9%88%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u0643\u062a\u0633\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f"},"content":{"rendered":"\n<p>\u062a\u062a\u0639\u0644\u0642 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621\u060c \u0648\u064a\u062a\u0645 \u0642\u064a\u0627\u0633\u0647\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647 \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0637\u0648\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c <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>\u060c \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0643\u0645\u0627 \u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0627\u0644 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u064a\u062f\u0629 \u00a0\u0623\u064a\u0636\u064b\u0627\u060c \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 <strong>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 <\/strong>\u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646\u0647\u0627.<\/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>\u0645\u0627 \u0647\u0648 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u061f<\/h2>\n\n\n\n<ul><li>\u0647\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u062c\u0632\u0621\u0627\u0646 \u0645\u0647\u0645\u0627\u0646 \u0645\u0646 \u0642\u062f\u0631\u0629 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li><li>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0647\u064a \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u0623\u0648 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u061f<\/h3>\n\n\n\n<ul><li>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0645\u062a\u0634\u0627\u0628\u0647\u0627\u0646 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0646\u0648\u0627\u062d\u064a\u060c <br>\u0625\u0644\u0627 \u0623\u0646 \u0644\u062f\u064a\u0647\u0645\u0627 \u0628\u0639\u0636 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/li><li><strong>\u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 <br>\u0623\u0648 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647.<\/strong><\/li><li><strong>\u064a\u0633\u062a\u062e\u062f\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0623\u0648\u0632\u0627\u0646\u064b\u0627 \u0623\u062b\u0642\u0644 \u0644\u062a\u0643\u0631\u0627\u0631 \u0623\u0642\u0644.<\/strong><\/li><li><strong>\u0628\u064a\u0646\u0645\u0627 \u064a\u0634\u064a\u0631 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0625\u0644\u0649 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629<br>\u0636\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646.<\/strong><\/li><li>\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629 <br>\u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0643\u0631\u0631\u0629 \u062d\u062a\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/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\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14012\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629:<\/h4>\n\n\n\n<ul><li>\u062a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/li><li>\u064a\u0633\u0645\u062d \u0644\u0643 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0642\u0648\u064a \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0648\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u0639\u0628.<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0644\u0644\u062c\u0633\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0642\u062f \u062a\u0639\u0632\u0632 \u0642\u0648\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0639 \u062a\u0639\u0632\u064a\u0632 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a\u0629.<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629\u060c \u0648\u062a\u0645\u0646\u062d\u0643 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0628\u0627\u0644\u0625\u0646\u062c\u0627\u0632\u060c \u0648\u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0625\u0636\u0627\u0641\u0629 \u0623\u0646\u0634\u0637\u0629 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629<br>\u00a0\u0623\u0648 \u0634\u0627\u0642\u0629 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0637\u0648\u064a\u0631 \u0646\u0642\u0627\u0637 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0648\u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u0635\u062d\u064a\u0629\u060c<br>\u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u0643\u0645\u0627 \u062a\u0645\u0646\u062d\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u0642\u0648\u0637 \u0623\u0642\u0644 \u0627\u062d\u062a\u0645\u0627\u0644\u064b\u0627.<\/li><\/ul>\n\n\n\n<h5>\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629:<\/h5>\n\n\n\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0643 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u062a\u0643\u062b\u064a\u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u062c\u0633\u0645\u0643\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0630\u0644\u0643 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0648\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n\n\n\n<p><strong>Squats<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"376\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/squat-jump-squat-178-1653334247.webp\" alt=\"\u0633\u0643\u0648\u0627\u062a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\" class=\"wp-image-14266\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/squat-jump-squat-178-1653334247.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/squat-jump-squat-178-1653334247-300x150.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0623\u0646\u062a \u062a\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u062a\u0633\u0647\u064a\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u064a \u062a\u0635\u0644 \u0644\u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0642\u064f\u0645 \u0628\u0640 2 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Biceps curl<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"421\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/dumbbell-supinating-biceps-curls-1.webp\" alt=\"\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\" class=\"wp-image-14267\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/dumbbell-supinating-biceps-curls-1.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/dumbbell-supinating-biceps-curls-1-300x168.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062f\u0645\u0628\u0644 \u0623\u0648 \u062d\u062f\u064a\u062f\u060c \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0642\u0641 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0645\u0648\u0627\u062c\u0647\u0629 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u062b\u0645 \u0627\u0646\u0632\u0644 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0635\u0644\u064a.<\/li><li>\u0642\u064f\u0645 \u0628\u0640 2 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Forearm plank<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/istockphoto-506760290-612x612-1.webp\" alt=\"\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\" class=\"wp-image-14268\" width=\"693\" height=\"461\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/istockphoto-506760290-612x612-1.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/istockphoto-506760290-612x612-1-300x200.webp 300w\" sizes=\"(max-width: 693px) 100vw, 693px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u064a\u0627\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u0645\u062e\u0627\u0648\u0641 \u0628\u0634\u0623\u0646 \u0645\u0639\u0635\u0645\u064a\u0643.<\/li><li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0637\u0627\u0648\u0644\u0629\u060c \u0645\u062f \u0642\u062f\u0645\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/li><li>\u062a\u0639\u0627\u0644 \u0625\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u064a\u062f\u0627\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646.<\/li><li>\u0642\u0645 \u0628\u0645\u062d\u0627\u0630\u0627\u0629 \u0631\u0642\u0628\u062a\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0648\u0631\u0643\u064a\u0643 \u0644\u0639\u0645\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 1 \u062f\u0642\u064a\u0642\u0629.<\/li><li>\u0642\u064f\u0645 \u0628\u0640 2 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062a\u0639\u0644\u0642 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621\u060c \u0648\u064a\u062a\u0645 \u0642\u064a\u0627\u0633\u0647\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639\u0647 \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0637\u0648\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0643\u0645\u0627 \u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0627\u0644 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u064a\u062f\u0629 \u00a0\u0623\u064a\u0636\u064b\u0627\u060c \u062a\u0627\u0628\u0639 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14300,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2793,2798,2799],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0643\u064a\u0641-\u062a\u0643\u062a\u0633\u0628-\u0627\u0644\u0642\u0648\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14258"}],"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=14258"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14258\/revisions"}],"predecessor-version":[{"id":14299,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14258\/revisions\/14299"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14300"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}