{"id":1530,"date":"2019-12-09T22:31:20","date_gmt":"2019-12-09T20:31:20","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1530"},"modified":"2022-08-23T16:08:46","modified_gmt":"2022-08-23T14:08:46","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644"},"content":{"rendered":"<p>\u0644\u062a\u0628\u062f\u0623 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0623\u0642\u0648\u0649\u060c \u0648\u0623\u064a\u0636\u0627 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u062a\u062d\u062a\u0627\u062c \u0644\u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0647\u0630\u0627 \u0633\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u064a\u0636\u0627 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0630\u0644\u0643. \u062c\u0645\u0639\u0646\u0627 5 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646\u0647\u0645 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0644\u0644. \u0623\u0636\u0641 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0647\u0645 \u0644\u062a\u0645\u0631\u0646\u064a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062a\u0632\u064a\u062f \u0642\u0648\u062a\u0643 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0643 \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0623\u0636\u0641\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d8%b3%d9%81%d9%84%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629<\/a> \u0641\u064a \u062d\u0627\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629.<\/p>\n<p><strong><mark class=\"has-inline-color\"><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><br \/>\n<\/mark><mark class=\"has-inline-color\"><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>.<\/mark><\/strong><\/p>\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n<p>\u0646\u0623\u062e\u0630 \u0639\u064a\u0646\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 Run 360\u060c \u0648\u0647\u0648 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0643\u0644\u064a \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646\u060c \u0648\u0627\u0644\u0630\u064a \u062a\u0645 \u0625\u0646\u0634\u0627\u0621\u0647 \u0628\u0648\u0627\u0633\u0637\u0629 Jeremy Shore\u060c \u0648\u0647\u0648 \u0645\u062a\u062e\u0635\u0635 \u0645\u0639\u062a\u0645\u062f \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u0641\u060c \u0648\u0638\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 20 \u0633\u0646\u0629 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0647\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u062c\u0631\u064a. \u0648\u064a\u0639\u0645\u0644 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a>.<\/p>\n<p>\u0627\u0644\u0623\u0631\u0628\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u064a\u0628\u0647\u0627 \u0648\u0645\u062d\u0627\u0648\u0644\u0629 \u0623\u062f\u0627\u0626\u0647\u0627 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643. \u0633\u062a\u062c\u062f\u00a0\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u0647\u0648 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0643\u0631\u0631\u0647\u0627 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u064a\u0646. \u0627\u0639\u0631\u0641 \u0645\u0646 \u0647\u0646\u0627.. <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>.<\/p>\n<p>\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u061f<br \/>\n\u0627\u0642\u0631\u0623 \u0637\u0631\u064a\u0642\u0629 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0644\u0645\u0627 \u0645\u0648\u0636\u062d\u060c \u0648\u0643\u0631\u0631 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0628\u0639\u062f\u0647 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0645\u062f\u062a\u0647\u0627 15 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062f\u062a\u0647\u0627 5 \u062f\u0642\u0627\u0626\u0642.<\/p>\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=\"\u0627\u0644\u0643\u0648\u062a\u0634 \" 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<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n<p><strong>1- X-Mountain Climber<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10209\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"483\" height=\"300\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg 483w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-300x186.jpg 300w\" sizes=\"(max-width: 483px) 100vw, 483px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a\u0647 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0640 Plank.. \u0627\u0641\u0631\u062f \u064a\u062f\u064a\u0643 \u0648\u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u064a \u0645\u0633\u062a\u0648\u0649 \u062e\u0637 \u0645\u0641\u0631\u0648\u062f \u0645\u0646 \u0623\u0648\u0644 \u0631\u0623\u0633\u0643 \u062d\u062a\u0649 \u0631\u062c\u0644\u0643.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u0643\u0648\u0639 \u0627\u0644\u0634\u0645\u0627\u0644 \u0648\u0627\u0644\u0639\u0643\u0633 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0634\u0645\u0627\u0644 \u0644\u0644\u0643\u0648\u0639 \u0627\u0644\u064a\u0645\u064a\u0646 \u0628\u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u0643\u0646\u0629.<\/li>\n<\/ul>\n<p><strong>2- Squat Thrust<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10211\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0627\u0644\u0635\u0648\u0631.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\" width=\"770\" height=\"516\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0627\u0644\u0635\u0648\u0631.jpg 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-300x201.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-768x515.jpg 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641.<\/li>\n<li>\u062d\u0631\u0643 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u062b\u0646\u064a\u00a0\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0644\u062a\u062d\u062a \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0648\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0628\u0631\u062c\u0644\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0645\u062b\u0644\u00a0\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li>\n<li>\u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0648\u0642\u0641 \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0629 \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h3>\n<p><strong>3- Plank March<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-10212 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643-1024x576.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0640Plank \u0627\u0644\u0639\u0627\u0644\u064a \u0648\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0645\u0641\u0631\u0648\u062f\u0629 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062e\u0637 \u0645\u0641\u0631\u0648\u062f \u0645\u0646 \u0623\u0648\u0644 \u0631\u0623\u0633\u0643 \u062d\u062a\u0649 \u0631\u062c\u0644\u0643.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0648\u062b\u0628\u062a \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0648\u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0644\u064a\u062f \u0627\u0644\u0634\u0645\u0627\u0644.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0646\u0641\u0633 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0648\u0643\u0631\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/li>\n<\/ul>\n<p><strong>4- Windshield Wiper<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-10213 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/Windshield-Wiper-1.png\" alt=\"Windshield Wiper\" width=\"454\" height=\"279\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/Windshield-Wiper-1.png 454w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/Windshield-Wiper-1-300x184.png 300w\" sizes=\"(max-width: 454px) 100vw, 454px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a\u0647 \u0628\u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0631\u0641 T\u060c \u0648\u0641\u0631\u062f \u0631\u062c\u0644\u0646\u0627 \u0644\u0623\u0639\u0644\u0649\u00a0\u062c\u0646\u0628 \u0628\u0639\u0636\u0647\u0645\u0627.<\/li>\n<li>\u0645\u064a\u0644 \u0628\u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0644\u064a\u0645\u064a\u0646\u060c \u062b\u0645 \u0644\u0644\u0634\u0645\u0627\u0644 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><strong>5- Crab Kick<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-10214 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/Crab-Kick.jpg\" alt=\"Crab Kick\" width=\"450\" height=\"300\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/Crab-Kick.jpg 450w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/Crab-Kick-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a\u0647 \u0628\u0648\u0636\u0639 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0642\u0644\u064a\u0644\u0627 \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0648\u0631\u062c\u0644\u0643 \u0627\u0644\u0634\u0645\u0627\u0644 \u062d\u062a\u0649 \u064a\u0644\u0645\u0633\u0627 \u0628\u0639\u0636\u0647\u0645\u0627 \u0628\u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0647 \u0645\u0645\u0643\u0646\u0629.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u0648\u0627\u0644\u0639\u0643\u0633 \u0627\u0644\u064a\u062f \u0627\u0644\u0634\u0645\u0627\u0644 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u064a\u0646 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.runnersworld.com\/training\/g23303464\/ab-workouts-at-home\/\" target=\"_blank\" rel=\"noopener\">Runnersworld<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u062a\u0628\u062f\u0623 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0623\u0642\u0648\u0649\u060c \u0648\u0623\u064a\u0636\u0627 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u062a\u062d\u062a\u0627\u062c \u0644\u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0647\u0630\u0627 \u0633\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u064a\u0636\u0627 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0630\u0644\u0643. \u062c\u0645\u0639\u0646\u0627 5 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646\u0647\u0645 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0634\u0639\u0631 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":10202,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,2027,314,1772],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0642\u0648\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1530"}],"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=1530"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1530\/revisions"}],"predecessor-version":[{"id":10215,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1530\/revisions\/10215"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10202"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}