{"id":14448,"date":"2023-05-30T16:15:40","date_gmt":"2023-05-30T14:15:40","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14448"},"modified":"2023-05-30T16:15:40","modified_gmt":"2023-05-30T14:15:40","slug":"%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%83%d9%8a%d9%81-%d8%aa%d9%82%d9%88%d9%8a%d9%87%d8%a7%d8%9f","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%83%d9%8a%d9%81-%d8%aa%d9%82%d9%88%d9%8a%d9%87%d8%a7%d8%9f\/","title":{"rendered":"\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0643\u064a\u0641 \u062a\u0642\u0648\u064a\u0647\u0627\u061f"},"content":{"rendered":"\n<p>\u064a\u062a\u0643\u0648\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u064a\u0639\u0645\u0644 \u0628\u0639\u0636\u0647\u0627 \u0639\u0644\u0649 \u062f\u0639\u0645 \u00a0\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062c\u0630\u0639\u060c<br>\u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u00a0\u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633\u060c<br>\u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 <strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/strong> \u062a\u062f\u0639\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0641\u0625\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<br>\u0623\u0645\u0631 \u0634\u0627\u0626\u0639\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0630\u0627 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643\u060c<br>\u00a0\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><\/p>\n\n\n\n<h2>\u0623\u0647\u0645\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/h2>\n\n\n\n<ul><li>\u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0647\u064a \u0627\u0644\u062f\u0627\u0639\u0645 \u0627\u0644\u0647\u064a\u0643\u0644\u064a \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u062c\u0630\u0639\u0643.<\/li><li>\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/li><li>\u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0645\u0639\u064b\u0627 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0643 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0648\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0648\u0625\u062f\u0627\u0631\u0629 \u0631\u0623\u0633\u0643 \u0648\u0645\u062f \u0638\u0647\u0631\u0643.<\/li><li>\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0641\u064a \u062f\u0639\u0645 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631\u061f<\/h3>\n\n\n\n<p>\u062a\u0628\u062f\u0623 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u062a\u062d\u062a \u062c\u0645\u062c\u0645\u062a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u062a\u0645\u062a\u062f \u0639\u0628\u0631 \u0643\u062a\u0641\u064a\u0643 \u0648\u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0641\u0648\u0642 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629. \u062a\u0631\u062a\u0628\u0637 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0636\u0644\u0648\u0639 \u0648\u0627\u0644\u0641\u0642\u0631\u0627\u062a (\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a) \u0648\u0634\u0641\u0631\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0631\u0642\u0628\u0629.<\/p>\n\n\n\n<p>\u0644\u062f\u064a\u0643 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0638\u0647\u0631\u0643 \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0637\u062d\u064a\u0629 (Superficial muscles)&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p>\u0648\u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u062a\u0636\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0622\u062a\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0638\u0647\u0631\u064a\u0629 \u0627\u0644\u0639\u0631\u064a\u0636\u0629 (Latissimus dorsi muscle): \u0623\u0643\u0628\u0631 \u0639\u0636\u0644\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643\u060c<br>\u0648\u0647\u064a &nbsp;\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u062a\u062d\u0631\u064a\u0643 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0639\u0636\u0644\u0629 \u0631\u0627\u0641\u0639\u0629 \u0627\u0644\u0643\u062a\u0641 (Elevator scapular): \u0639\u0636\u0644\u0629 \u0623\u0635\u063a\u0631 \u062a\u0628\u062f\u0623 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0631\u0642\u0628\u062a\u0643 \u0648\u062a\u0645\u062a\u062f \u0625\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u060c<br>\u0648\u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0631\u0641\u0639 \u0644\u0648\u062d \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u064a\u0646\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0648\u0627\u0644\u0635\u063a\u0631\u0649 (Rhomboids): \u0639\u0636\u0644\u062a\u0627\u0646 \u062a\u0631\u0628\u0637\u0627\u0646 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c<br>\u0648\u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0633\u062d\u0628 \u0644\u0648\u062d \u0627\u0644\u0643\u062a\u0641 \u0625\u0644\u0649 \u062f\u0627\u062e\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0639\u0636\u0644\u0629 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641 (Trapezius): \u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u064a\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 (Intermediate muscles)<\/strong><\/p>\n\n\n\n<p>\u062a\u0633\u062a\u0642\u0631 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062d\u0632\u0627\u0645 \u0627\u0644\u0643\u062a\u0641\u060c \u0627\u0644\u0630\u064a \u064a\u0642\u0639 \u0628\u064a\u0646 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643.<\/p>\n\n\n\n<p>\u0648\u062a\u0636\u0645 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0646\u0648\u0639\u0627\u0646 \u0648\u0647\u0645\u0627:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0646\u0634\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 (Serratus posterior superior).<\/li><li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0646\u0634\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0633\u0641\u0644\u0649 (Serratus posterior inferior). \ufeff<\/li><\/ul>\n\n\n\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 (Intrinsic muscles)<\/strong><\/p>\n\n\n\n<ul><li>\u0647\u0646\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0648\u0647\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0633\u062a\u0642\u0631 \u0628\u0639\u0645\u0642 \u062a\u062d\u062a \u062c\u0644\u062f\u0643.<\/li><li>\u062a\u0634\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629: the erector spinae group and the transversospinalis grou<\/li><li>\u062a\u0631\u062a\u0641\u0639 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0647\u0628\u0637 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u062f\u0648\u064a\u0631\u0647 \u0648\u0645\u062f\u0651\u0647\u060c<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 &nbsp;\u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0639\u0646\u0642 \u0648\u0627\u0644\u062c\u0630\u0639.&nbsp;<\/li><\/ul>\n\n\n\n<h4>\u0627\u0632\u0627\u064a \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643\u061f<\/h4>\n\n\n\n<ul><li>\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/li><li>\u0633\u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0625\u0635\u0627\u0628\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0622\u062a\u064a:<\/li><li><strong>\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u062a\u0643<\/strong>: \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u0648\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u064a\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><li><strong>\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/strong>: \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 (\u0648\u0644\u064a\u0633 \u0638\u0647\u0631\u0643)\u060c<br>\u0648\u0627\u062d\u0631\u0635 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639\u060c \u0623\u0644\u0627 \u062a\u0644\u0648\u064a \u062c\u0630\u0639\u0643\u060c \u0627\u062d\u0645\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643.<\/li><li><strong>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a<\/strong>: \u064a\u0632\u064a\u062f \u062d\u0645\u0644 \u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0638\u0647\u0631\u0643\u060c<br>\u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0623\u0648 \u062a\u062d\u0645\u0644 \u0648\u0632\u0646\u064b\u0627 \u0632\u0627\u0626\u062f\u064b\u0627\u060c \u0641\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u0648\u0644 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u062c\u0633\u0645\u0643 \u0648\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643.<\/li><li><strong>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0629 \u062c\u0630\u0639\u0643<\/strong>: \u062a\u0631\u0643\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 &#8221; Pilates exercises&#8221; \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0630\u0639\u0643 \u0648\u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0648\u0633\u0637\u0649 \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0637\u0646)\u060c \u062d\u064a\u062b \u062a\u062f\u0639\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631.<\/li><li><strong>\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong>: \u062e\u0630 \u0648\u0642\u062a\u064b\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a5%d8%b7%d8%a7%d9%84%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0644\u062a\u0645\u062f\u062f<\/a> \u0648\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0644\u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u0648\u0627\u0644\u0645\u0631\u0646\u0629.<\/li><li><strong>\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong>\u060c \u0648\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0648\u0642\u0641 \u0648\u062a\u0633\u062a\u0631\u064a\u062d \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0623\u0644\u0645.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062a\u0643\u0648\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u064a\u0639\u0645\u0644 \u0628\u0639\u0636\u0647\u0627 \u0639\u0644\u0649 \u062f\u0639\u0645 \u00a0\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062c\u0630\u0639\u060c\u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u00a0\u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633\u060c\u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u062a\u062f\u0639\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0641\u0625\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u0623\u0645\u0631 \u0634\u0627\u0626\u0639\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0630\u0627 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14536,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2860,443,2859],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631-\u0643\u064a\u0641-\u062a\u0642\u0648\u064a\u0647\u0627-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14448"}],"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=14448"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14448\/revisions"}],"predecessor-version":[{"id":14538,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14448\/revisions\/14538"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14536"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}