{"id":1479,"date":"2019-11-04T14:43:49","date_gmt":"2019-11-04T12:43:49","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1479"},"modified":"2022-07-24T11:24:07","modified_gmt":"2022-07-24T09:24:07","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%82%d9%88%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%82%d9%88%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629"},"content":{"rendered":"<p>\u0644\u062a\u0633\u062a\u0637\u064a\u0639 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0634\u0643\u0644\u0647\u0627 \u0648\u0627\u0636\u062d \u0633\u064a\u0633\u062a\u063a\u0631\u0642 \u0630\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0645\u062c\u0647\u0648\u062f\u060c \u062d\u064a\u062b \u062a\u062d\u062a\u0627\u062c \u0644\u0638\u0628\u0637 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<br \/>\n\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u0646\u0635\u0644 \u0644\u0644\u0634\u0643\u0644 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u060c \u0648\u0646\u0631\u063a\u0628 \u0641\u064a \u0638\u0647\u0648\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0643<\/a> \u0648\u062a\u0642\u0633\u064a\u0645 \u0644\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0633\u0646\u0630\u0643\u0631 \u0647\u0646\u0627 \u0639\u0646 10 \u0645\u0646 <strong>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/strong> \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0634\u0643\u0644 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0631\u063a\u0648\u0628.<\/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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9745 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0628\u0627\u0631-1.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0628\u0627\u0631\" width=\"620\" height=\"349\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0628\u0627\u0631-1.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0628\u0627\u0631-1-300x169.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>1. Barbell Floor Wiper<\/h3>\n<ul>\n<li>\u0646\u0627\u0645 \u0648\u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u062d\u0631\u0643\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0644\u0623\u0633\u0641\u0644 \u0643\u0623\u0646\u0643 \u062a\u0631\u0633\u0645 \u0631\u0642\u0645 8 \u0639\u0645\u0648\u062f\u064a \u0639\u0627\u0644\u0623\u0631\u0636.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9746 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0643\u0631\u0629-3-1024x886.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0643\u0631\u0629\" width=\"700\" height=\"606\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0643\u0631\u0629-3-1024x886.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0643\u0631\u0629-3-300x260.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0643\u0631\u0629-3-768x665.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u0627\u0644\u0643\u0631\u0629-3.jpg 1188w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>2. Medicine Ball Slam<\/h3>\n<ul>\n<li>\u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0643\u0631\u0629 \u0648\u0627\u0631\u0641\u0639\u0647\u0627 \u0641\u0648\u0642 \u0623\u0639\u0644\u0649 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644core \u0644\u0636\u0631\u0628 \u0627\u0644\u0643\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0628\u0643\u0644 \u0642\u0648\u062a\u0643.<\/li>\n<li>\u0648\u0627\u0631\u062c\u0639 \u0627\u0645\u0633\u0643\u0647\u0627 \u0648\u0643\u0631\u0631 \u0645\u0646 \u0627\u0644\u0623\u0648\u0644.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9747 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629-1.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\" width=\"750\" height=\"422\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629-1.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629-1-300x169.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>3. Side Jackknife<\/h3>\n<p>\u0646\u0648\u0639 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0628\u062f\u0648\u0646 \u0623\u064a \u0623\u062f\u0648\u0627\u062a \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631<\/p>\n<ul>\n<li>\u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0623\u062d\u062f \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0627\u0641\u0631\u062f \u064a\u062f\u0643 \u0639\u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u062b\u0646\u064a \u064a\u062f\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u062a\u0644\u0645\u0633 \u0628\u0643\u0648\u0639\u0643 \u0627\u0644\u0645\u062b\u0646\u064a \u0631\u062c\u0644\u0643 \u0627\u0644\u0639\u0644\u064a\u0627 \u0628\u062d\u064a\u062b \u062a\u062b\u0646\u064a \u062c\u0627\u0646\u0628\u0643 \u0644\u062a\u0635\u0644\u0647\u0645 \u0644\u0628\u0639\u0636.<\/li>\n<li>\u0627\u0641\u0631\u062f\u0647\u0627 \u0648\u0643\u0631\u0631 \u062b\u0645 \u0628\u062f\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9750 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dragon-Flag.jpg\" alt=\"Dragon Flag\" width=\"1000\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dragon-Flag.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dragon-Flag-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dragon-Flag-768x432.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h3>4. Dragon Flag<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u0648\u062c\u062f\u0627 \u0648\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0648\u0627\u0645\u0633\u0643 \u0628\u064a\u062f\u064a\u0643 \u0627\u0644\u0628\u0646\u0634 \u0645\u0646 \u062a\u062d\u062a \u0631\u0623\u0633\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0635\u062f\u0631\u0643 \u0648\u0627\u062f\u0641\u0639\u0647\u0645 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0633\u0642\u0641.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0641\u0642\u0637.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0646\u062a \u062a\u062d\u0631\u0643\u0647 \u0628\u0628\u0637\u0621 \u062c\u062f\u0627 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9751 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/standing-cable-woodchopper-1.jpg\" alt=\"standing-cable-woodchopper\" width=\"977\" height=\"550\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/standing-cable-woodchopper-1.jpg 977w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/standing-cable-woodchopper-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/standing-cable-woodchopper-1-768x432.jpg 768w\" sizes=\"(max-width: 977px) 100vw, 977px\" \/><\/p>\n<h3>5. Cable Woodchopper<\/h3>\n<ul>\n<li>\u0627\u0636\u0628\u0637 \u0645\u0627\u0643\u064a\u0646\u0629 \u0627\u0644\u0643\u0627\u0628\u0644 \u0639\u0644\u0649 \u0623\u0639\u0644\u0649 \u0648\u0636\u0639\u060c \u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0627\u062c\u0639\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0628\u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u062e\u0630 \u062e\u0637\u0648\u0629 \u0628\u0639\u064a\u062f\u0629 \u0639\u0646 \u0627\u0644\u062c\u0647\u0627\u0632.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u064a\u0643 \u0645\u0641\u062a\u0648\u062d\u0629 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0622\u062e\u0631 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0645\u0642\u0628\u0636 \u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0645\u062d\u0648\u0631 \u0631\u062c\u0644\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0628\u0628\u0637\u0621 \u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9752 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>6. Cocoon<\/h3>\n<p>\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d9%84%d8%b1%d8%ac%d8%a7%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644<\/a> \u0648\u0627\u0644\u0646\u0633\u0627\u0621.<\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u0631\u062c\u0644\u064a\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u0644\u0623\u0633\u0641\u0644 \u0648\u0645\u0631\u0641\u0648\u0639\u0629 \u0645\u0646 \u0639\u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u0627\u062d\u064a\u0629 \u0635\u062f\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0645\u0646 \u0639\u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0646\u0627\u062d\u064a\u0629 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-1482\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/images-4.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\" width=\"739\" height=\"415\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/images-4.jpg 739w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/images-4-300x168.jpg 300w\" sizes=\"(max-width: 739px) 100vw, 739px\" \/><\/p>\n<h3>7. Sandbag Sit-Up<\/h3>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0643\u064a\u0633 \u0627\u0644\u0631\u0645\u0644 \u0628\u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0635\u0639\u062f \u0628\u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0641\u0648\u0639 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9757\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" width=\"551\" height=\"344\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1.jpg 400w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1-300x188.jpg 300w\" sizes=\"(max-width: 551px) 100vw, 551px\" \/><\/p>\n<h3>8. Hanging Leg Raise<\/h3>\n<ul>\n<li>\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0645\u0633\u0643 \u0641\u064a \u0627\u0644\u0628\u0627\u0631 \u0628\u062d\u064a\u062b \u064a\u062f\u064a\u0643 \u062a\u0643\u0648\u0646 \u0645\u0641\u0631\u0648\u062f\u0629 \u0648\u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0645\u0641\u0631\u0648\u062f.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0623\u0645\u0627\u0645\u0643 \u0628\u062d\u064a\u062b \u062a\u0646\u0634\u0626 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0628\u062c\u0633\u0645\u0643.<\/li>\n<li>\u0646\u0632\u0644\u0647\u0627 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9758 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-1-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0633\u0648\u0628\u0631 \u0645\u0627\u0646\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-1-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-1-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-1.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>9. Superman With A Twist<\/h3>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0639\u0646\u062f \u0631\u0623\u0633\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0644\u0641 \u0635\u062f\u0631\u0643 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u062c\u0646\u0628.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-9759 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dish-Rocks-1-1024x576.jpg\" alt=\"Dish Rocks\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dish-Rocks-1-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dish-Rocks-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dish-Rocks-1-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/Dish-Rocks-1.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>10. Dish Rocks<\/h3>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0628\u062d\u064a\u062b \u062c\u0633\u0645\u0643 \u064a\u0639\u0645\u0644 \u0634\u0643\u0644 \u0637\u0628\u0642.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0645\u0634\u062f\u0648\u062f.<\/li>\n<li>\u062a\u062d\u0631\u0643 \u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0640core.<\/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<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a757285\/best-ab-exercises\/\" target=\"_blank\" rel=\"noopener\">Menshealth<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u062a\u0633\u062a\u0637\u064a\u0639 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0634\u0643\u0644\u0647\u0627 \u0648\u0627\u0636\u062d \u0633\u064a\u0633\u062a\u063a\u0631\u0642 \u0630\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0645\u062c\u0647\u0648\u062f\u060c \u062d\u064a\u062b \u062a\u062d\u062a\u0627\u062c \u0644\u0638\u0628\u0637 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u0646\u0635\u0644 \u0644\u0644\u0634\u0643\u0644 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u060c \u0648\u0646\u0631\u063a\u0628 \u0641\u064a \u0638\u0647\u0648\u0631 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0643 \u0648\u062a\u0642\u0633\u064a\u0645 \u0644\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0633\u0646\u0630\u0643\u0631 \u0647\u0646\u0627 \u0639\u0646 10 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0634\u0643\u0644 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0631\u063a\u0648\u0628. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":9764,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[373,1957,272,374],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0644\u0639\u0636\u0644\u0627\u062a-\u0642\u0648\u064a\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1479"}],"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=1479"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1479\/revisions"}],"predecessor-version":[{"id":9765,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1479\/revisions\/9765"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9764"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}