{"id":1549,"date":"2020-01-03T17:59:30","date_gmt":"2020-01-03T15:59:30","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1549"},"modified":"2022-08-27T14:15:41","modified_gmt":"2022-08-27T12:15:41","slug":"%d8%a3%d9%87%d9%85-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/","title":{"rendered":"\u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <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\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0633\u0647\u0644\u0627 \u0644\u0643\u0627\u0646 \u0627\u0644\u0643\u0644 \u064a\u0645\u062a\u0644\u0643 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0622\u0646! \u0644\u0643\u0646 \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0643\u0644\u064a\u060c \u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u062b\u0644 \u062a\u062d\u062f\u064a. \u0647\u062f\u0641\u0646\u0627 \u0647\u0646\u0627 \u0623\u0646 \u0646\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u062a\u0635\u0644 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0648\u0627\u0636\u062d\u0629 \u0648\u0645\u0642\u0633\u0645\u0629.<\/p>\n<p><strong><mark><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><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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/h2>\n<p>\u0641\u064a \u0627\u0644\u062d\u0642\u06cc\u0642\u0629 \u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u06cc\u0642\u0629 \u0644\u0627\u0633\u062a\u06be\u062f\u0627\u0641 \u062f\u06be\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u062d\u062f\u0647\u0627\u060c \u0648\u0627\u0644\u0634\u062e\u0635 \u06cc\u062a\u0623\u062b\u0631 \u0623\u064a\u0636\u0627 \u0648\u0631\u0627\u062b\u06cc\u0627 \u0628\u0645\u0643\u0627\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062f\u06be\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0647\u060c \u0648\u0644\u062a\u062e\u0641\u0641 \u0648\u0632\u0646\u0643 \u0641\u064a \u0643\u0644 \u0627\u0644\u062d\u0644\u0627\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0632\u064a\u062f \u062d\u0631\u0643\u062a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p>\u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u06cc\u0627\u0636\u0629 \u06cc\u062a\u0645 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u06cc\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u06be\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0644\u0646 \u062a\u0642\u0644\u0644 \u062f\u06be\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u0642\u0637\u060c \u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0644\u0644 \u0627\u0644\u062f\u06be\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643 \u0643\u0644\u0647\u060c \u0648\u06cc\u0639\u062a\u0628\u0631 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0645\u0634\u064a \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u06cc\u0646 \u062d\u0631\u0642 \u062f\u06be\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-10317 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-1-555x1024.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\" width=\"555\" height=\"1024\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-1-555x1024.jpg 555w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-1-163x300.jpg 163w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-1-768x1417.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-1.jpg 813w\" sizes=\"(max-width: 555px) 100vw, 555px\" \/><\/p>\n<ul>\n<li><strong>Trainer Elliptical<\/strong>: \u062a\u0642\u062f\u0645 \u0644\u0643 \u062a\u0645\u0631\u06cc\u0646 \u0642\u0648\u064a \u0648\u0645\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0623\u0646 \u06cc\u0641\u0642\u062f \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a 30 \u062f\u0642\u06cc\u0642\u0629.<\/li>\n<li><strong>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/strong>: \u0645\u0646 \u062a\u0645\u0627\u0631\u06cc\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u06be\u0627\u0645\u0629\u060c \u0648\u0644\u0647 \u062a\u0623\u062b\u06cc\u0631 \u0643\u0628\u06cc\u0631 \u0641\u064a \u0639\u0645\u0644\u06cc\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u06be\u0648\u0646\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0623\u0646 \u06cc\u062d\u0631\u0642 \u0645\u0646 250 \u0644\u0640 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a 30 \u062f\u0642\u06cc\u0642\u0629.<\/li>\n<li><strong>The Captain\u2019s chair leg raise<\/strong>: \u0646\u062d\u062a\u0627\u062c \u0641\u064a\u0647 \u0644\u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0627\u0633\u0646\u062f \u0622\u062e\u0631 \u0638\u06be\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0648\u062d\u0627\u0641\u0638 \u0623\u0646 \u062a\u0638\u0644 \u062b\u0627\u0628\u062a\u0629\u060c<br \/>\n\u0648\u062a\u062d\u0631\u0643 \u0628\u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644\u060c \u0648\u06cc\u062f\u06cc\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li><strong>Vertical leg crunch<\/strong>: \u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0636\u0645 \u0631\u062c\u0644\u06cc\u0643 \u0627\u0644\u0627\u062b\u0646\u06cc\u0646 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0628\u062f\u0623 \u062d\u0631\u0643 \u0631\u062c\u0644\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644. \u0623\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u2013 16 \u0639\u062f\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-8612 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h4>\u0643\u064a\u0641 \u0627\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h4>\n<p>\u0647\u0646\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0633\u064a\u0637\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10318\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-3.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"600\" height=\"400\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-3.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-3-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li><strong>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/strong>: \u062a\u0645 \u062a\u0635\u0646\u06cc\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u06cc\u0646 \u0628\u0623\u0646\u0647 \u0631\u0642\u0645 1 \u0644\u0623\u0646\u0647 \u06cc\u062a\u0637\u0644\u0628 \u062a\u062b\u0628\u06cc\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u062d\u0631\u0643\u0629 \u0628\u0627\u0642\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0627 \u064a\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u062f\u06be\u0648\u0646 \u0648\u062a\u0642\u0648\u06cc\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 .<\/li>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u06be\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0631\u0642\u0628\u062a\u0643 \u0648\u0643\u062a\u0641\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0639\u0646\u062f \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u062c\u0639\u0644 \u0643\u0648\u0639\u0643 \u0627\u0644\u06cc\u0645\u06cc\u0646 \u0639\u0646\u062f \u0627\u0644\u0631\u0643\u0628\u0629 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":10320,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,314,409,1823],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u0623\u0647\u0645-\u062a\u0645\u0627\u0631\u064a\u0646-\u062d\u0631\u0642-\u062f\u0647\u0648\u0646-\u0627\u0644\u0628\u0637\u0646-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1549"}],"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=1549"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1549\/revisions"}],"predecessor-version":[{"id":10319,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1549\/revisions\/10319"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10320"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}