{"id":15474,"date":"2023-09-17T15:14:28","date_gmt":"2023-09-17T13:14:28","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15474"},"modified":"2023-09-17T15:14:28","modified_gmt":"2023-09-17T13:14:28","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%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%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u062f\u0644\u064a\u0644\u0643 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"\n<p>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/What_You_Need_to_Know_Before_Starting_a_New_Exercise_Routine_2-2.webp\" alt=\" \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-15475\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/What_You_Need_to_Know_Before_Starting_a_New_Exercise_Routine_2-2.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/What_You_Need_to_Know_Before_Starting_a_New_Exercise_Routine_2-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/What_You_Need_to_Know_Before_Starting_a_New_Exercise_Routine_2-2-768x513.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%88%d9%85%d8%a7-%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u064a\u062f \u0635\u062d\u062a\u0643 \u0648\u0644\u064a\u0627\u0642\u062a\u0643 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/li><li>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/li><li>\u062d\u0631\u0642 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\u0644\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0645\u0627 \u0647\u0648 \u0645\u0631\u064a\u062d.<\/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<h2>\u0643\u064a\u0641 \u0627\u0628\u062f\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h2>\n\n\n\n<ul><li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0643\u0648\u0646\u064a \u0645\u0633\u062a\u0639\u062f\u0629 \u0644\u0644\u0628\u062f\u0621 \u0641\u0625\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0647\u064a \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0645\u0643\u0627\u0646 \u0641\u064a \u0645\u0646\u0632\u0644\u0643 \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/li><li>\u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0628\u0647\u0627 \u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0643 \u0644\u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0628\u062d\u0631\u064a\u0629.<\/li><li>\u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0634\u0631\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631\u060c<br>\u0641\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629:<\/li><li>an exercise mat<\/li><li>resistance bands or tubing<\/li><li>dumbbells<\/li><li>a kettlebell<\/li><li>a stability ball<\/li><li>a medicine ball<\/li><\/ul>\n\n\n\n<p>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u062c\u0631\u0633\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0631\u062a\u062c\u0627\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062c\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0647 \u0623\u0648 \u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u0631\u0645\u0644 <br>\u0623\u0648 \u0627\u0644\u0633\u0644\u0639 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<br>\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0628\u062f\u0623\u062a \u0644\u0644\u062a\u0648 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a\u060c<br>\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u062a\u0633\u062e\u064a\u0646 \u0648\u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644 \u0645\u0635\u0645\u0645 \u0644\u0643\u064a \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0645\u0639 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n\n\n\n<h4>\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h4>\n\n\n\n<p><strong>\u0627\u0644\u0627\u062d\u0645\u0627\u0621<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0628\u0644 \u0628\u062f\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0646\u0646\u0635\u062d\u0643 \u0628\u0639\u0645\u0644 \u0631\u0648\u062a\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u062a\u0633\u062e\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0627\u0633\u062a\u0639\u062f\u0627\u062f\u0647\u0627 \u0644\u0644\u062a\u062d\u0631\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0644\u0627 \u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u062d\u0635\u064a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0631\u0636\u064a\u0629 \u0635\u0639\u0628\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/li><li>\u0627\u062d\u0631\u0635\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062d\u0631\u0643\u0627\u062a \u0633\u0644\u0633\u0629 \u0648\u062b\u0627\u0628\u062a\u0629 \u0648\u0645\u0636\u0628\u0648\u0637\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Lunges<\/strong><\/p>\n\n\n\n<ul><li>\u0639\u0644\u064a\u0643 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u064b\u0627.<\/li><li>\u062a\u0642\u062f\u0645 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629<br>\u0648\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0646\u062a\u0635\u0628\u064b\u0627.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u0623\u0648 \u0623\u0643\u062b\u0631.<\/li><li>\u062b\u0645 \u062e\u0630 \u062e\u0637\u0648\u0629 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u062e\u0644\u0641 \u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u064a\u0633\u0627\u0631\u0643\u060c \u0648\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0643\u0631\u0631 10 \u0625\u0644\u0649 12 \u0645\u0631\u0629\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062d \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0648\u0627\u0641\u0639\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<p><strong>Squat to overhead raise<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0627\u0636\u063a\u0637 \u062d\u062a\u0649 \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u0639 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 1-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u062a\u0643\u0631\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Planks<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0631\u062d \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0641\u0642\u0637\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641<br>\u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0635\u0639\u0628\u064b\u0627 \u062c\u062f\u064b\u0627\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0640 20 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u062a\u0633\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 1 \u0623\u0648 \u0623\u0643\u062b\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Pushups<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u0648\u0642\u0645 \u0628\u062a\u062f\u0639\u064a\u0645 \u062c\u0632\u0639\u0643\u060c \u0648\u0627\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u062d\u062a\u0649 \u064a\u0644\u0627\u0645\u0633 \u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 8-12 \u0645\u0631\u0629. \u0627\u0628\u062f\u0623 \u0628\u0640 1-2 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u062d\u0627\u0648\u0644 \u062a\u062d\u0642\u064a\u0642 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0647\u0648 \u062c\u0632\u0621 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":15542,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3198,1887,1804],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/\u062f\u0644\u064a\u0644\u0643-\u0639\u0646-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15474"}],"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=15474"}],"version-history":[{"count":2,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15474\/revisions"}],"predecessor-version":[{"id":15536,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15474\/revisions\/15536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15542"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}