{"id":14747,"date":"2023-06-19T13:47:02","date_gmt":"2023-06-19T11:47:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14747"},"modified":"2023-06-19T13:47:04","modified_gmt":"2023-06-19T11:47:04","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u0645"},"content":{"rendered":"\n<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062e\u0627\u0635\u0629 \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062c\u0630\u0639\u0643 \u0648\u062d\u0648\u0636\u0643\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0625\u0644\u0649 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0638\u0647\u0631\u060c<br>\u0623\u0648 \u064a\u062c\u0639\u0644\u0643 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u0639\u0627\u0642\u0629 \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 <a href=\"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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/a><br>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a\u060c<br>\u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/h2>\n\n\n\n<p>\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>Bridges<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li><li>\u0627\u0636\u063a\u0637 \u0628\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0623\u0631\u062f\u0627\u0641\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062d\u062f.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 15 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 15 \u0645\u0631\u0629.<\/li><li>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><li>\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/li><\/ul>\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\/06\/depositphotos_514327356-stock-photo-athletic-man-exercising-home-fitness.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\" class=\"wp-image-14751\" width=\"666\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/depositphotos_514327356-stock-photo-athletic-man-exercising-home-fitness.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/depositphotos_514327356-stock-photo-athletic-man-exercising-home-fitness-300x211.webp 300w\" sizes=\"(max-width: 666px) 100vw, 666px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Drawing-in maneuver<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0627\u0633\u062a\u0631\u062e\u064a\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li><li>\u062e\u0630 \u0634\u0647\u064a\u0642 \u0639\u0645\u064a\u0642.<\/li><li>\u062a\u0646\u0641\u0633 \u0648\u0627\u0633\u062d\u0628 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0623\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u062f\u0648\u0646 \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646.<\/li><li>\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"654\" height=\"436\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/IMG_3317-1.webp\" alt=\"Drawing-in maneuver\" class=\"wp-image-14757\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/IMG_3317-1.webp 654w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/IMG_3317-1-300x200.webp 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Lying lateral leg raises<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0633\u0627\u0642\u0643 \u0645\u0646\u062d\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0644\u0623\u0639\u0644\u0649 \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0628\u0642\u064a\u0629 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 2 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><li>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0644\u0649 \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=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2xsai7py-1920.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\" class=\"wp-image-14752\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2xsai7py-1920.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2xsai7py-1920-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2xsai7py-1920-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0635\u062d\u064a\u0629: \u0625\u0630\u0627 \u062a\u0633\u0628\u0628\u062a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0622\u0644\u0627\u0645 \u0638\u0647\u0631\u0643\u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0648\u0627\u0637\u0644\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0637\u0628\u064a\u0629\u060c<br>\u0648\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0644\u0645 \u062c\u064a\u062f\u064b\u0627 \u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0643\u062b\u064a\u0631\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0642\u062f \u064a\u0624\u062f\u064a &nbsp;\u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0625\u0628\u0637\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0634\u0641\u0627\u0621.<\/p><\/blockquote>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a3%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u00a0\u0644\u0639\u0644\u0627\u062c \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h3>\n\n\n\n<p><strong>Supermans<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"510\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Spine-Workout-2-Prone-Superman-min-800x510-3.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\" class=\"wp-image-14754\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Spine-Workout-2-Prone-Superman-min-800x510-3.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Spine-Workout-2-Prone-Superman-min-800x510-3-300x191.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Spine-Workout-2-Prone-Superman-min-800x510-3-768x490.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0645\u0639\u062f\u062a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0641\u0631\u0648\u062f\u062a\u0627\u0646.<\/li><li>\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u0648\u0627\u0644\u064a 6 \u0628\u0648\u0635\u0627\u062a\u060c \u0623\u0648 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0646\u0643\u0645\u0627\u0634 \u0641\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/li><li>\u0627\u0628\u0639\u062f \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0631\u0642\u0628\u0629.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 2 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>Partial curls<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"471\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/curl-up-intermediate-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\" class=\"wp-image-14756\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/curl-up-intermediate-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/curl-up-intermediate-1-300x177.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/curl-up-intermediate-1-768x452.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643 \u0623\u0648 \u062a\u062d\u062a \u0638\u0647\u0631\u0643.<\/li><li>\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0642\u0645 \u0628\u062a\u062c\u0647\u064a\u0632 \u0628\u0637\u0646\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0633\u062d\u0628 \u0628\u0637\u0646\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0628\u0637\u0621 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062a\u0645\u0627\u0634\u064a\u0629 \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u060c \u0644\u062a\u062c\u0646\u0628 \u0633\u062d\u0628 \u0631\u0642\u0628\u062a\u0643.<\/li><li>\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a. \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>bird-dog<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"518\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/athletic-man-doing-bird-dog-exercise-on-yoga-mat-1.webp\" alt=\"bird-dog\" class=\"wp-image-14755\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/athletic-man-doing-bird-dog-exercise-on-yoga-mat-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/athletic-man-doing-bird-dog-exercise-on-yoga-mat-1-300x194.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/athletic-man-doing-bird-dog-exercise-on-yoga-mat-1-768x497.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li><li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0628\u0637\u0621 \u0648\u0645\u062f\u0647\u0627 \u0645\u0628\u0627\u0634\u0631\u0629 \u062e\u0644\u0641 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 &nbsp;\u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><li>\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<h4>\u0645\u0627 \u0633\u0628\u0628 \u0623\u0644\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0641\u0648\u0642 \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u061f<\/h4>\n\n\n\n<ul><li>\u062a\u0634\u0646\u062c\u0627\u062a \u0639\u0636\u0644\u064a\u0629<\/li><li>\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li><li>\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0639\u0635\u0627\u0628<\/li><li>\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0643\u0633\u064a\u0629<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0642\u0648\u0629 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u062e\u0644\u0644 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u060c \u0648\u0644\u0643\u0646 \u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u064b\u0627 \u0623\u0646 \u062a\u0633\u062a\u0634\u064a\u0631 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0645\u0639\u0627\u0644\u062c\u0643 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062d\u0627\u0644\u062a\u0643.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062e\u0627\u0635\u0629 \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062c\u0630\u0639\u0643 \u0648\u062d\u0648\u0636\u0643\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0625\u0644\u0649 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0638\u0647\u0631\u060c\u0623\u0648 \u064a\u062c\u0639\u0644\u0643 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u0639\u0627\u0642\u0629 \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a\u060c\u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14793,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2910,2909,2917],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14747"}],"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=14747"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14747\/revisions"}],"predecessor-version":[{"id":14794,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14747\/revisions\/14794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14793"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}