{"id":1554,"date":"2020-01-06T13:00:32","date_gmt":"2020-01-06T11:00:32","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1554"},"modified":"2022-08-28T10:33:22","modified_gmt":"2022-08-28T08:33:22","slug":"%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%88%d9%89-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a"},"content":{"rendered":"

\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0648\u0623\u0642\u0648\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0647\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u062e\u0644\u0627\u0644 \u064a\u0648\u0645\u0643 \u0645\u062b\u0644 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u0639\u0646\u062f \u0641\u062a\u062d \u0627\u0644\u0628\u0627\u0628 \u0645\u062b\u0644\u064b\u0627 \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0639\u0637\u064a \u0644\u0644\u062c\u0633\u0645 \u0645\u0638\u0647\u0631 \u0631\u064a\u0627\u0636\u064a \u062d\u064a\u0646\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u062c\u0631\u0651\u0628 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a \u062e\u0627\u0635\u0629.<\/p>\n

\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>
\n<\/mark>\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

\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a<\/h2>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a<\/strong><\/p>\n

    \n
  1. \u0648\u0633\u0639 \u064a\u062f\u064a\u0643 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0641\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u062a\u0633\u0627\u0639 \u062c\u0633\u0645\u0643.<\/li>\n
  2. \u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n
  3. \u0627\u0646\u0632\u0644 \u0628\u0635\u062f\u0631\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0642\u062a\u0631\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n
  4. \u0642\u0645 \u0628\u064015 \u0639\u062f\u0629 \u0641\u064a 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<\/ol>\n

    \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h3>\n

    \"\u062a\u0645\u0631\u064a\u0646<\/p>\n

    \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062c\u0644 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u0643\u0631\u0633\u0649<\/strong><\/p>\n

      \n
    1. \u0648\u0633\u0639 \u064a\u062f\u064a\u0643 \u0628\u0627\u062a\u0633\u0627\u0639 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n
    2. \u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u0643\u0631\u0633\u064a \u062b\u0627\u0628\u062a.<\/li>\n
    3. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0636\u063a\u0637 \u0644\u0623\u0633\u0641\u0644 \u062b\u0645 \u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n
    4. \u0642\u0645 \u0628\u0640 15 \u0639\u062f\u0629 \u0641\u064a 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0644\u0623\u062e\u0631\u0649<\/li>\n<\/ol>\n

      \"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/p>\n

      \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/a><\/h4>\n
        \n
      1. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0639\u0643 step \u0623\u0648 \u0623\u064a \u0628\u062f\u064a\u0644 \u0644\u0647\u0627.<\/li>\n
      2. \u0636\u0639 \u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0640STEP \u0648\u064a\u062f \u0639\u0627\u0644\u0623\u0631\u0636.<\/li>\n
      3. \u0623\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u064a\u0645\u064a\u0646 \u0648\u064a\u0633\u0627\u0631 \u0641\u064a \u0643\u0644 \u0639\u062f\u0629.<\/li>\n
      4. \u0642\u0645 \u0628\u0640 15 \u0639\u062f\u0629 \u0641\u064a 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0644\u062a\u0627\u0646\u064a\u0629.<\/li>\n<\/ol>\n

        \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

        \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0636\u062e\u0627\u0645\u0629<\/h5>\n

        \u064a\u064f\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a \u0648\u0644\u0647 \u0646\u062a\u064a\u062c\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0641\u064a \u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0645\u0633\u062a\u0648\u0649 \u0645\u062a\u0642\u062f\u0645 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u064a\u064f\u0633\u0645\u0649 Diamond push ups:<\/p>\n

        \"Diamond-Push-Up-Overview\"<\/p>\n

          \n
        • \u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a.<\/li>\n
        • \u0627\u062c\u0639\u0644 \u064a\u062f\u064a\u0643 \u062a\u0635\u0646\u0639 \u0634\u0643\u0644 \u0645\u0627\u0633\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n
        • \u0627\u0628\u062f\u0623 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0636\u063a\u0637.<\/li>\n
        • \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 10 \u0623\u0648 12 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<\/ul>\n
          \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u063a\u0637\u0633 \u0628\u064a\u0646 \u0643\u0631\u0633\u064a\u064a\u0646<\/h5>\n
            \n
          • \u0636\u0639 \u0643\u0631\u0633\u064a\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u064a\u0646 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0642\u0644\u064a\u0644\u0627.<\/li>\n
          • \u0642\u0641 \u0628\u064a\u0646\u0647\u0645\u0627 \u0648\u0627\u0645\u0633\u0643 \u0641\u064a\u0647\u0645\u0627 \u0645\u0646 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li>\n
          • \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0647\u0628\u0648\u0637 \u0648\u0627\u0644\u0635\u0639\u0648\u062f \u0643\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a.<\/li>\n
          • \u0627\u062b\u0628\u062a \u0644\u062b\u0648\u0627\u0646\u064d \u0645\u0639\u062f\u0648\u062f\u0629.<\/li>\n
          • \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 12 \u0639\u062f\u0629 \u0641\u064a 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

            \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0648\u0623\u0642\u0648\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0647\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u062e\u0644\u0627\u0644 \u064a\u0648\u0645\u0643 \u0645\u062b\u0644 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u0639\u0646\u062f \u0641\u062a\u062d \u0627\u0644\u0628\u0627\u0628 \u0645\u062b\u0644\u064b\u0627 \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0639\u0637\u064a \u0644\u0644\u062c\u0633\u0645 \u0645\u0638\u0647\u0631 \u0631\u064a\u0627\u0636\u064a \u062d\u064a\u0646\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u062c\u0631\u0651\u0628 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 …<\/p>\n","protected":false},"author":15,"featured_media":10350,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[44,410,262,2052],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/01\/\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0628\u0646\u0634-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a-5-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1554"}],"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=1554"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1554\/revisions"}],"predecessor-version":[{"id":10369,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1554\/revisions\/10369"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10350"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}