{"id":14834,"date":"2023-07-03T14:10:07","date_gmt":"2023-07-03T12:10:07","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14834"},"modified":"2023-07-03T14:10:07","modified_gmt":"2023-07-03T12:10:07","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0643\u064a\u0641 \u0623\u0645\u0627\u0631\u0633\u0647\u0627 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u061f"},"content":{"rendered":"\n<p>\u062a\u062a\u0645\u062a\u0639 <strong>\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0627\u0644\u0625\u0636\u0627\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0646\u0627\u0621 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0645\u0646\u0627\u0641\u0633\u0629 \u0648\u062f\u0639\u0645 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062c\u0647\u062f\u060c \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0643\u064a\u0641\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0628\u064a\u062a.<\/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>\u0645\u0627 \u0647\u064a \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u061f<\/h2>\n\n\n\n<ul><li>\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%8a%d9%88%d8%ac%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0644\u064a\u0633\u062a \u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0645\u0633\u0627\u0628\u0642\u0629\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0646\u0627\u0633\u0628 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0623\u064a \u0623\u0646\u0647\u0627 \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u062a\u062d\u0643\u0645\u0647 \u0627\u0644\u0642\u0648\u0627\u0639\u062f\u060c \u064a\u062a\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u062a\u0646\u0627\u0641\u0633\u064a \u0648\u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u064a\u062c\u0629.<\/li><li>\u062a\u062a\u0636\u0645\u0646 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u064a\u0624\u062f\u0648\u0646 \u0633\u062a\u0629 \u0623\u0648\u0636\u0627\u0639 \u0641\u064a \u062b\u0644\u0627\u062b \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u064a\u062e\u062a\u0627\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0625\u062c\u0628\u0627\u0631\u064a \u0627\u0644\u0633\u062a (Backbends \u0648 Forward Compressions \u0648 Tractions \u0648 Twists \u0648 Lifts and Inversions)\u060c \u0645\u0645\u0627 \u064a\u0648\u0636\u062d \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0645\u0639 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0628\u0623\u064a \u062a\u0631\u062a\u064a\u0628.<\/li><li>\u064a\u062a\u0645 \u0627\u0644\u062d\u0643\u0645 \u0639\u0644\u0649 \u0643\u0644 \u0648\u0636\u0639\u064a\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0645\u0637\u0644\u0648\u0628 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u064d.<\/li><li>\u064a\u062a\u0645 \u062e\u0635\u0645 \u0627\u0644\u0646\u0642\u0627\u0637 \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0648 \u0627\u0644\u0633\u064a\u0626 \u0644\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0645\u062b\u0644 \u0639\u062f\u0645 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u064d\u060c<br>\u00a0\u0623\u0648 \u0625\u0630\u0627 \u062a\u0645 \u0623\u062e\u0630 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0643\u0645\u0627 \u064a\u062a\u0645 \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u062f\u0631\u062c\u0629 \u0635\u0639\u0648\u0628\u0629 \u0643\u0644 \u0648\u0636\u0639.<\/li><\/ul>\n\n\n\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u063a\u0627<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u062a\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u062a\u0646\u0627\u0633\u0642 \u0634\u0643\u0644 \u062c\u0633\u0645\u0643\u060c<br>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062c\u0645\u064a\u0639\u0647\u0627 \u0639\u0648\u0627\u0645\u0644 \u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643\u060c<br>\u0644\u0630\u0627 \u062a\u0639\u062f \u0631\u064a\u0627\u0636\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0636\u064a\u0642.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13905\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0643\u064a\u0641 \u0627\u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u061f<\/h3>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062d\u062b \u0639\u0646 \u0645\u0643\u0627\u0646 \u0645\u0631\u064a\u062d \u0644\u0644\u062a\u062f\u0631\u0628.<\/li><li>\u062e\u0635\u0635 \u0642\u062f\u0631\u064b\u0627 \u0645\u062d\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0636\u0639 \u0647\u062f\u0641\u064b\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/li><li>\u0627\u062e\u062a\u0631 \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/li><li>\u0627\u062a\u0628\u0639 \u0645\u0642\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0645\u0648\u062c\u0647\u064b\u0627 \u0644\u0628\u062f\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/li><li>\u0627\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u0645\u0645\u062a\u0639\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/li><li>\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0643\u0644 \u064a\u0648\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062c\u0644\u0633\u0629 \u0623\u0648 \u062c\u0644\u0633\u062a\u064a\u0646 \u0637\u0648\u064a\u0644\u062a\u064a\u0646 \u0641\u0642\u0637 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0631\u064a\u0627\u0636\u0627\u062a \u0634\u0627\u0642\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0648\u0627\u0632\u0646\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u0637\u064a\u0641\u0629.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0623\u0646\u0633\u062c\u062a\u0643.<\/li><li>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<h4><a href=\"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%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h4>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>Downward-Facing Dog<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"467\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/pexels-photo-6303796.webp\" alt=\"\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u063a\u0627\" class=\"wp-image-14869\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/pexels-photo-6303796.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/pexels-photo-6303796-300x200.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0645\u0646\u0627\u0633\u0628 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a\u060c \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u062c\u0633\u0645\u0643 \u0648\u062a\u0635\u062d\u064a\u062d \u0623\u064a \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0635\u0644\u0627\u0628\u0629\u060c \u0648\u064a\u0631\u064a\u062d \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c<br>&nbsp;\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u062e\u0641\u0641 \u0627\u0644\u0636\u064a\u0642 \u0641\u064a \u0643\u062a\u0641\u064a\u0643 \u0648\u0638\u0647\u0631\u0643.<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0637\u0627\u0648\u0644\u0629\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0648\u0633\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0633\u062a\u0637\u0644 \u0628\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0636\u0639 \u0631\u0623\u0633\u0643 \u0628\u062d\u064a\u062b \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0648 \u0636\u0639 \u0630\u0642\u0646\u0643 \u0641\u064a \u0635\u062f\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 &nbsp;\u0644\u0645\u062f\u0629 \u062a\u0635\u0644 1 \u062f\u0642\u064a\u0642\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Cobra Pose<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"423\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/guide-to-cobra-pose.webp\" alt=\"Cobra Pose\" class=\"wp-image-14870\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/guide-to-cobra-pose.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/guide-to-cobra-pose-300x169.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<p>\u064a\u062e\u0641\u0641 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0627\u0644\u0644\u0637\u064a\u0641 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c<br>&nbsp;\u0644\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u062f\u0631 \u0644\u0644\u062a\u062d\u062f\u064a\u0642 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0631\u0623\u0633\u0643 \u0628\u0627\u0644\u062a\u0631\u0627\u062c\u0639.<\/p>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0639\u062f\u062a\u0643.<\/li><li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u0633\u062d\u0628 \u0645\u0631\u0641\u0642\u064a\u0643 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u062c\u0632\u0626\u064a\u064b\u0627 \u0623\u0648 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642 \u0623\u0648 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0637\u0631\u064a\u0642.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062b\u0646\u064a\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0648\u0633\u0639 \u0635\u062f\u0631\u0643.<\/li><li>\u0627\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0641\u062e\u0630.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 45 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 1 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>Legs-Up-the-Wall Pose<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"384\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Legs-Up-the-Wall-Pose.webp\" alt=\"Legs-Up-the-Wall Pose\" class=\"wp-image-14871\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Legs-Up-the-Wall-Pose.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Legs-Up-the-Wall-Pose-300x144.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Legs-Up-the-Wall-Pose-768x369.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u062c\u062f\u064a\u062f \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0639 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0648\u0633\u0627\u062f\u0629 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u062a\u062d\u062a \u0631\u0623\u0633\u0643 \u0623\u0648 \u0648\u0631\u0643\u064a\u0643.<\/p>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u062c\u0648\u0627\u0631 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0623\u0646\u062a \u062a\u062a\u0623\u0631\u062c\u062d \u0628\u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li><li>\u0636\u0639 \u0648\u0631\u0643\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0639\u0644\u0649 \u0628\u0639\u062f \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0623\u0648 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 20 \u062f\u0642\u064a\u0642\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062a\u0645\u062a\u0639 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0627\u0644\u0625\u0636\u0627\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0646\u0627\u0621 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0645\u0646\u0627\u0641\u0633\u0629 \u0648\u062f\u0639\u0645 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062c\u0647\u062f\u060c \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0635\u062d\u064a\u0629\u060c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14908,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3009,3029,3007,3008],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/\u0645\u0627-\u0647\u064a-\u0631\u064a\u0627\u0636\u0629-\u0627\u0644\u064a\u0648\u063a\u0627-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14834"}],"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=14834"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14834\/revisions"}],"predecessor-version":[{"id":14911,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14834\/revisions\/14911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14908"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}