{"id":1447,"date":"2019-10-17T16:11:05","date_gmt":"2019-10-17T14:11:05","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1447"},"modified":"2022-06-19T11:36:31","modified_gmt":"2022-06-19T09:36:31","slug":"%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a7%d8%aa-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%ac%d9%87%d8%b2%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a7%d8%aa-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%ac%d9%87%d8%b2%d8%a9\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"<p>\u0645\u062b\u0644 \u0645\u0639\u0638\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0645\u0645\u0643\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631\u060c \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0641\u0648\u0627\u0626\u062f \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0644\u064a\u0627\u0642\u062a\u0643. \u0646\u062a\u062d\u062f\u062b \u0647\u0646\u0627 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 \u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0642\u062f\u0631\u0629 \u0647\u0627\u0626\u0644\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u062c\u0645 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0623\u062f\u0627\u0621 \u0628\u0639\u0636 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b5%d8%af%d8%b1-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a> \u0641\u064a \u0627\u0644\u062c\u064a\u0645.<\/p>\n<p><strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong><br \/>\n<strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>.<\/strong><\/p>\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629<\/h2>\n<h3>Traditional Pushups<\/h3>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u064a\u0648\u0641\u0631 \u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0648\u062c\u0647\u0627 \u0644\u0648\u062c\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628\u060c \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062a\u062f\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li>\n<li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062c\u0648\u0627\u0631 \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0645\u0646 5 \u0625\u0644\u0649 10 \u0633\u0645.<\/li>\n<li>\u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0648\u062a\u0639\u0648\u062f \u0628\u0628\u0637\u0621 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u062e\u0641\u0636.<\/li>\n<li>\u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u062e\u0637 \u0645\u0628\u0627\u0634\u0631 \u0645\u0646 \u0643\u0639\u0628\u0643 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643.<\/li>\n<\/ul>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0636\u0639 \u0643\u062a\u0627\u0628\u0627 \u0623\u0648 \u062c\u0633\u0645\u0627 \u0635\u063a\u064a\u0631\u0627 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643 \u0644\u062a\u062a\u0623\u0643\u062f \u0623\u0646\u0643 \u062a\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0644\u0644\u0622\u062e\u0631 \u0628\u062d\u064a\u062b \u062a\u0643\u0645\u0644 \u0639\u062f\u0629 push-up.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-1450 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/close-grip-pushup-plitt-greg-1024x577.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/close-grip-pushup-plitt-greg-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/close-grip-pushup-plitt-greg-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/close-grip-pushup-plitt-greg-768x433.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/close-grip-pushup-plitt-greg.jpg 1090w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d8%b5%d8%af%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0635\u062f\u0631<\/a><\/h3>\n<p>\u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 Diamond Pushups \u0647\u0646\u0627 \u0646\u0639\u062f\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0644\u064a\u0643\u0648\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643. \u062c\u0631\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<ul>\n<li>\u0634\u0643\u0644 &#8220;\u0645\u0627\u0633\u0629&#8221; \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u0628\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0648\u0627\u0644\u0633\u0628\u0627\u0628\u0629.<\/li>\n<li>\u00a0\u0627\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0648\u0627\u0646\u062a \u062a\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 \u0639\u0646\u062f \u0625\u062a\u0645\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0648\u062e\u0630 \u0648\u0642\u062a\u0643 \u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-8643 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634<\/a><\/h4>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0623\u0646\u0647 \u064a\u062a\u0645 \u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640Dips \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u062a\u0627\u0646\u062f \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u0645\u0643\u0646 \u062a\u062a\u0639\u0645\u0644 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u062a\u0633\u062a\u0637\u064a\u0639 \u0631\u0641\u0639 \u0648\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0641\u064a\u0647 \u0645\u0646 \u062c\u0633\u0645 \u0645\u0639\u0644\u0642. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0651\u0627\u0644 \u062c\u062f\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649\u060c \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0635\u063a\u0631\u0649.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0643\u0631\u0633\u064a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0643\u0644 \u0643\u0631\u0633\u064a.<\/li>\n<li>\u0648\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0641\u064a \u0648\u0636\u0639 \u0645\u062a\u0631\u0627\u0628\u0637 \u0645\u0639\u0644\u0642 \u0641\u0648\u0642 \u0627\u0644\u0643\u0631\u0627\u0633\u064a.<\/li>\n<li>\u0642\u0645 \u0628\u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0628\u062d\u064a\u062b \u064a\u0646\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0628\u064a\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0648\u0643\u0648\u0639\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0623\u0639\u062f \u062c\u0633\u0645\u0643 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0643\u0631\u0631 10 \u0625\u0644\u0649 12 \u062a\u0643\u0631\u0627\u0631.<\/li>\n<\/ul>\n<h5>\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629<\/h5>\n<ol>\n<li>\u062a\u062d\u062f\u062b \u0644\u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062d\u0627\u0644\u064a\u0627 \u0623\u0648 \u062a\u0645\u0627\u0631\u0633\u0647\u0627 \u0628\u0645\u0633\u062a\u0648\u0649 \u0634\u062f\u0629 \u0645\u0646\u062e\u0641\u0636.<\/li>\n<li>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627\u060c \u0641<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621<br \/>\n\u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0625\u0630\u0627 \u0646\u0641\u0630\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d.<\/li>\n<li>\u0627\u0633\u062a\u0634\u0631 \u0645\u062f\u0631\u0628\u0627 \u0634\u062e\u0635\u064a\u0627 \u0644\u0648 \u0643\u0646\u062a \u0645\u0634 \u0645\u062a\u0623\u0643\u062f \u0645\u0646 \u0643\u064a\u0641\u064a\u0629 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u062a\u0642\u062f\u0631 \u0643\u0645\u0627\u0646 \u062a\u062d\u0645\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0648\u064a\u0643\u0648\u0646 \u0645\u0639\u0643 \u062e\u062f\u0645\u0629 \u0645\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u0648\u062a\u0634 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0623\u064a \u0627\u0633\u062a\u0641\u0633\u0627\u0631\u0627\u062a \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ol>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.sportsrec.com\/324773-exercises-to-strengthen-underarm-muscles.html\" target=\"_blank\" rel=\"noopener\">Sportsrec<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u062b\u0644 \u0645\u0639\u0638\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0645\u0645\u0643\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631\u060c \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0641\u0648\u0627\u0626\u062f \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0644\u064a\u0627\u0642\u062a\u0643. \u0646\u062a\u062d\u062f\u062b \u0647\u0646\u0627 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u062f\u0648\u0646 \u0623\u062c\u0647\u0632\u0629 \u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0642\u062f\u0631\u0629 \u0647\u0627\u0626\u0644\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u062c\u0645 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0623\u062f\u0627\u0621 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a &#8230;<\/p>\n","protected":false},"author":15,"featured_media":9326,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[235,89,364,114],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/\u0623\u0633\u0627\u0633\u064a\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0635\u062f\u0631-\u0628\u062f\u0648\u0646-\u0623\u062c\u0647\u0632\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1447"}],"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=1447"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1447\/revisions"}],"predecessor-version":[{"id":9328,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1447\/revisions\/9328"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9326"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}