{"id":14420,"date":"2023-05-28T12:15:05","date_gmt":"2023-05-28T10:15:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14420"},"modified":"2023-05-28T12:15:05","modified_gmt":"2023-05-28T10:15:05","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%83%d8%aa%d8%a7%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%83%d8%aa%d8%a7%d9%81\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641"},"content":{"rendered":"\n<p>\u062a<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%aa%d9%81-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641<\/a> \u0647\u064a \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u064a\u0629\u060c \u0641\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0647\u064a \u0645\u0641\u0627\u0635\u0644 \u0645\u0639\u0642\u062f\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0646\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u063a\u0633\u0644 \u0634\u0639\u0631\u0646\u0627 \u0625\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u0623\u0628\u0648\u0627\u0628\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u0644\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0643\u062a\u0641\u064a\u0643 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0623\u0648 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0627\u0644\u0622\u0644\u0627\u062a \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641<\/strong> \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u062a\u0636\u062e\u064a\u0645\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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641<\/h2>\n\n\n\n<p><strong>Clean and Press<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"446\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-clean-and-press.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641\" class=\"wp-image-14422\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-clean-and-press.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/barbell-clean-and-press-300x191.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0628\u0639\u062f 2 \u0628\u0648\u0635\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0633\u0627\u0642\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u062d\u062a\u0649 \u062a\u0648\u0627\u062c\u0647 \u0631\u0627\u062d\u062a\u064a\u0643 \u062c\u0633\u0645\u0643 \u0648\u064a\u062f\u0627\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643\u060c \u0648\u0639\u064a\u0646\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0641\u0631\u0648\u062f\u062a\u064a\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0648\u0642\u0645 \u0628\u0627\u0644\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u0644\u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0628\u0633\u0631\u0639\u0629 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0623\u0645\u0627\u0645 \u0639\u0638\u0645\u0629 \u0627\u0644\u062a\u0631\u0642\u0648\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0643\u0646 \u0645\u0631\u0646\u064b\u0627 \u0648\u0633\u0631\u064a\u0639\u064b\u0627 \u0641\u064a \u062d\u0631\u0643\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0626\u0647 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0644\u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643\u060c \u0647\u0632 \u0643\u062a\u0641\u064a\u0643 \u0648\u0648\u062c\u0647 \u0645\u0631\u0641\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0648\u0635\u0648\u0644 \u0627\u0644\u0628\u0627\u0631 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0642\u0645 \u0628\u0627\u0644\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/li><li>\u0633\u064a\u0637\u0631 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u062a\u0643\u060c \u062b\u0645 \u0639\u062f \u0644\u0645\u0648\u0642\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\/1920x1000-03-1-3-1024x533.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<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/h3>\n\n\n\n<p><strong>Seated Dumbbell Clean<\/strong><\/p>\n\n\n\n<ul id=\"block-8369474a-6192-4075-91b7-21cbf21c80e9\"><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0645\u0642\u0639\u062f.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627\u060c \u0645\u0639 \u0627\u0644\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0631\u0641\u0639 \u0643\u0644\u0627 \u0627\u0644\u062f\u0645\u0628\u0644\u064a\u0646 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u062a\u0646\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644\u060c \u0643\u0645\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0623\u0639\u062f \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0639\u0643\u0633\u064a\u0629 \u0644\u0643\u064a\u0641\u064a\u0629 \u0635\u0639\u0648\u062f\u0647\u0627.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"606\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/5-seated-dumbbell-clean-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641\" class=\"wp-image-14424\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/5-seated-dumbbell-clean-2.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/5-seated-dumbbell-clean-2-300x260.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Standing Dumbbell Fly<\/strong><\/p>\n\n\n\n<ul id=\"block-5d70c87b-ac0c-40a7-af00-38a0c29e710a\"><li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0628\u062c\u0627\u0646\u0628\u0643.<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0644\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a.<\/li><li>\u0633\u062a\u0634\u0643\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u062c\u0630\u0639\u0643 \u0634\u0643\u0644 V \u0645\u0642\u0644\u0648\u0628\u064b\u0627.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0639\u062f\u0645 \u062a\u062e\u0637\u064a \u0645\u0633\u062a\u0648\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"359\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Standing-Dumbell-flyer.webp\" alt=\"Standing Dumbbell Fly\" class=\"wp-image-14425\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Standing-Dumbell-flyer.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Standing-Dumbell-flyer-300x180.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h4>\u0643\u064a\u0641 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641\u061f<\/h4>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<p><strong>shoulder stability exercises<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0648\u0627\u0646\u0637\u0644\u0642 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0625\u0644\u0649 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0634\u0631\u0627\u0643 \u062c\u0630\u0639\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643.<\/li><li>\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0647 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0645\u0646 \u0639\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u062b\u0646\u064a \u0639\u0634\u0631 \u0645\u0631\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"654\" height=\"368\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Plank-Retraction-STACK.webp\" alt=\"shoulder stability exercises\" class=\"wp-image-14426\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Plank-Retraction-STACK.webp 654w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Plank-Retraction-STACK-300x169.webp 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/figure><\/div>\n\n\n\n<p><strong>arm circles with weights<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u062d\u0645\u0644 \u0648\u0632\u0646\u064b\u0627 \u062e\u0641\u064a\u0641\u064b\u0627 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621 1 \u0644\u062a\u0631) \u0641\u064a \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u062f\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u062a\u062f\u0644\u064a\u0627\u0646 \u0628\u0634\u0643\u0644 \u0641\u0636\u0641\u0627\u0636 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0632\u062c\u0627\u062c\u0627\u062a \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0635\u0646\u0639 \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u064a \u0648\u0636\u0639 \u0623\u0641\u0642\u064a.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u062b\u0645 \u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0647 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0645\u0646 \u0639\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u062b\u0646\u064a \u0639\u0634\u0631 \u0645\u0631\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628\u060c<br>\u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"317\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Arm-Circles-750x317-1.webp\" alt=\"arm circles with weights\" class=\"wp-image-14427\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Arm-Circles-750x317-1.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/Arm-Circles-750x317-1-300x127.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643\u060c \u0648\u0627\u0633\u062d\u0628 \u0630\u0642\u0646\u0643 \u0644\u0644\u062e\u0644\u0641 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u062a\u0649 \u064a\u0628\u0642\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p><\/blockquote>\n\n\n\n<p><strong>Water bottle stabilizer<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0645\u0644\u0623 \u00be \u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621 \u0633\u0639\u0629 1.5 \u0644\u062a\u0631.<\/li><li>\u0627\u0644\u062a\u0642\u0637 \u0627\u0644\u0632\u062c\u0627\u062c\u0629 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u064a\u062f\u0643 \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0643\u062a\u0641\u0643 \u0648\u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u0622\u0646 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0632\u062c\u0627\u062c\u0629.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0642\u0645 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li><li>\u0645\u0644\u062d\u0648\u0638\u0629: \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u064a\u0636\u064b\u0627.<\/li><\/ul>\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\/maxresdefault.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641\" class=\"wp-image-14428\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/maxresdefault.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/maxresdefault-300x169.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0647\u064a \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u064a\u0629\u060c \u0641\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0647\u064a \u0645\u0641\u0627\u0635\u0644 \u0645\u0639\u0642\u062f\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0646\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u063a\u0633\u0644 \u0634\u0639\u0631\u0646\u0627 \u0625\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u0623\u0628\u0648\u0627\u0628\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u0644\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0643\u062a\u0641\u064a\u0643 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14461,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2819,2820,2821,2230],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0643\u062a\u0627\u0641-6-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14420"}],"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=14420"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14420\/revisions"}],"predecessor-version":[{"id":14464,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14420\/revisions\/14464"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14461"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}