{"id":16303,"date":"2023-12-28T15:35:28","date_gmt":"2023-12-28T13:35:28","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=16303"},"modified":"2023-12-28T15:35:30","modified_gmt":"2023-12-28T13:35:30","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ae%d8%b5%d8%b1-%d9%88%d8%a7%d9%84%d8%ac%d9%88%d8%a7%d9%86%d8%a8","status":"publish","type":"post","link":"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%d8%ae%d8%b5%d8%b1-%d9%88%d8%a7%d9%84%d8%ac%d9%88%d8%a7%d9%86%d8%a8\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u0635\u0631 \u0623\u0635\u063a\u0631 \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u062d\u0644\u0649 \u0628\u0627\u0644\u0635\u0628\u0631\u060c \u0641\u0627\u0644\u0623\u0645\u0631 \u0642\u062f \u064a\u0633\u062a\u063a\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a\u060c
\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0633\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u0635\u0631\u00a0\u0623\u0635\u063a\u0631 \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643 \u0648\u062c\u0639\u0644\u0643 \u0623\u064a\u0636\u064b\u0627 \u0634\u062e\u0635\u064b\u0627 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u062c\u0648\u0627\u0646\u0628<\/strong> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n\n\n\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<\/strong><\/a>
\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

\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u062c\u0648\u0627\u0646\u0628<\/h2>\n\n\n\n
\"<\/figure><\/div>\n\n\n\n

Standing Side Bend<\/p>\n\n\n\n

  • \u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li>
  • \u0639\u0644\u064a\u0643 \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0623\u0646 \u062a\u0623\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li>
  • \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0647\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>
  • \u0627\u0641\u0639\u0644 \u0647\u0630\u0627 16 \u0645\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0648\u0623\u0643\u0645\u0644 16 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li><\/ul>\n\n\n\n
    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

    Side Bends with Arm Extension<\/p>\n\n\n\n

    • \u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>
    • \u062b\u0645 \u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0645\u0624\u062e\u0631\u0629 \u0631\u0623\u0633\u0643\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643.<\/li>
    • \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u062a\u0646\u0641\u0633 \u0628\u064a\u0646\u0645\u0627 \u062a\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li>
    • \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643\u060c \u0648\u062a\u0646\u0641\u0633 \u0639\u0646\u062f \u0639\u0648\u062f\u062a\u0643.<\/li>
    • \u0628\u0645\u062c\u0631\u062f \u0625\u0643\u0645\u0627\u0644 16 \u0627\u0646\u062d\u0646\u0627\u0621\u064b \u062c\u0627\u0646\u0628\u064a\u064b\u0627 \u0628\u0627\u0645\u062a\u062f\u0627\u062f \u0630\u0631\u0627\u0639\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0627\u0641\u0639\u0644 \u0646\u0641\u0633 \u0627\u0644\u0639\u062f\u0627\u062a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li><\/ul>\n\n\n\n
      \"Side<\/figure><\/div>\n\n\n\n

      Kneeling Bend<\/p>\n\n\n\n

      • \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0642\u062a\u0631\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628.<\/li>
      • \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0646\u0634\u0642\u060c \u0627\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>
      • \u062b\u0645 \u062a\u0646\u0641\u0633 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0648\u062a\u0639\u0648\u062f.<\/li>
      • \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li>
      • \u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639  \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u062a\u0646\u0627\u0648\u0628.<\/li>
      • \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 16 \u0645\u0631\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f\u060c \u062b\u0645 \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0642\u0628\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n

        \u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0648\u0627\u0646\u0628\u061f<\/h3>\n\n\n\n

        Criss-Cross<\/p>\n\n\n\n

        • \u0644\u0644\u0628\u062f\u0621\u060c \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0641\u064a \u0648\u0636\u0639 \u00ab\u0633\u0627\u0642\u064a \u0627\u0644\u0637\u0627\u0648\u0644\u0629\u00bb\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0625\u0628\u0642\u0627\u0621 \u0633\u0627\u0642\u064a\u0643 \u0645\u0631\u062a\u0641\u0639\u0629 \u0648\u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li>
        • \u0628\u064a\u0646\u0645\u0627 \u0633\u062a\u0643\u0648\u0646 \u064a\u062f\u0627\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0633\u062a\u0631\u063a\u0628 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0625\u0628\u0642\u0627\u0621 \u0643\u0644\u0627 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0641\u064a \u0648\u0636\u0639 \u0645\u0641\u062a\u0648\u062d.<\/li>
        • \u0639\u0644\u064a\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629.<\/li>
        • \u062b\u0645 \u0623\u062d\u0636\u0631 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0623\u062f\u062e\u0644 \u0628\u0637\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0648\u0623\u0646\u062a \u062a\u062a\u0646\u0641\u0633.<\/li>
        • \u0623\u062e\u064a\u0631\u064b\u0627\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0636\u0639 \u0633\u0637\u062d \u0627\u0644\u0637\u0627\u0648\u0644\u0629\u060c \u062b\u0645 \u0639\u0644\u064a\u0643 \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>
        • \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u062a\u0646\u0641\u0633 \u0648\u0623\u0646\u062a \u062a\u0648\u062c\u0647 \u0645\u0631\u0641\u0642\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u0643.<\/li>
        • \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.<\/li><\/ul>\n\n\n\n
          \"Criss-Cross\"<\/figure><\/div>\n\n\n\n

          Russian twists<\/p>\n\n\n\n

          • \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0631\u0641\u0648\u0639\u062a\u0627\u0646 \u0648\u062b\u0646\u064a\u0647\u0645\u0627 \u0639\u0646\u062f 45 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0642\u062f\u0645\u064a\u0646 \u062a\u062d\u0648\u0645\u0627\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u062a\u062d\u0645\u0644\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643.<\/li>
          • \u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636\u064a\u0629.<\/li>
          • \u0644\u0641 \u062c\u0630\u0639\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0641\u0639\u0647\u0645\u0627.<\/li>
          • \u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u062b\u0645 \u0627\u0639\u0643\u0633 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0644\u062a\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>
          • \u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n
            \"Russian<\/figure><\/div>\n\n\n\n

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            • \u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u062d\u0648\u0644\u0629.<\/li>
            • \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li>
            • \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f.<\/li>
            • \u062a\u062c\u0646\u0628 \u0643\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/li>
            • \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629\u060c
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              <\/p>\n","protected":false},"excerpt":{"rendered":"

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