{"id":1633,"date":"2020-02-20T09:34:47","date_gmt":"2020-02-20T07:34:47","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1633"},"modified":"2023-12-24T17:39:30","modified_gmt":"2023-12-24T15:39:30","slug":"%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a7%d8%aa-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d9%83%d9%84-%d8%b3%d9%87%d9%88%d9%84%d8%a9-%d9%88%d8%a8%d8%af%d9%88","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a7%d8%aa-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d9%83%d9%84-%d8%b3%d9%87%d9%88%d9%84%d8%a9-%d9%88%d8%a8%d8%af%d9%88\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"<p>\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0646\u062c\u062f \u0623\u0646\u0641\u0633\u0646\u0627 \u0631\u0627\u063a\u0628\u064a\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0627\u0644\u062c\u064a\u0645)\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u062a\u0648\u0641\u0631 \u0644\u062f\u064a\u0646\u0627 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0623\u0648 \u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u0648\u0646\u0639\u062a\u0642\u062f \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a7%d8%a8%d9%86%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/a> \u0644\u0646 \u062a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631. \u0648\u0644\u0643\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0633\u0646\u0642\u062f\u0645 \u0644\u0643 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u0630\u0647\u0644\u0629.<\/p>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0645\u062a\u0648\u0641\u0631\u0629 \u0648\u0623\u0643\u062b\u0631 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0647 \u062a\u0648\u0641\u064a\u0631 \u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0627\u0645\u0644 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0648\u0627\u0633\u0637\u0629 \u0645\u0642\u0627\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u062a\u0648\u0636\u062d \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0641\u062a\u0631\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0622\u062e\u0631. \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0633\u064a\u0631\u0627\u0641\u0642\u0643 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0641\u064a \u0627\u0644\u062c\u064a\u0645. \u0642\u0645 \u0628\u062a\u0646\u0632\u064a\u0644 \u062a\u0637\u0628\u064a\u0642 &#8220;\u0627\u0644\u0643\u0648\u062a\u0634&#8221; \u0627\u0644\u0622\u0646 \u0648\u0627\u0628\u062f\u0623 \u062a\u0645\u0627\u0631\u064a\u0646\u0643.<\/p>\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n<p><img loading=\"lazy\" class=\"size-full wp-image-16580 aligncenter\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Press-up-.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 Press-up\" width=\"980\" height=\"578\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Press-up-.webp 980w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Press-up--300x177.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Press-up--768x453.webp 768w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h3>1- Press-up:<\/h3>\n<ul>\n<li>\u0642\u0645 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0628\u064a\u0646\u0643 \u0648\u0628\u064a\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062c\u0627\u0646\u0628\u0627\u064b \u0648\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649.<\/li>\n<li>\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0648\u064a\u0629 \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0643\u062a\u0641. \u0648\u0633\u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0623\u0635\u0639\u0628 \u0641\u064a \u0627\u0644\u062c\u064a\u0645.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16581\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-standing-shoulder-press-.webp\" alt=\"_Dumbbell standing shoulder press\" width=\"500\" height=\"300\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-standing-shoulder-press-.webp 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-standing-shoulder-press--300x180.webp 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<h3>2- Dumbbell standing shoulder press:<\/h3>\n<ul>\n<li>\u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0631\u062c\u0639\u0647 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649.<\/li>\n<li>\u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646\u064b\u0627 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u062e\u0644\u0641 \u0627\u0644\u0631\u0642\u0628\u0629. \u0648\u064a\u0647\u062f\u0641 \u0644\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u062a\u0633\u0645\u0649 &#8220;\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0635\u0637\u062f\u0627\u0645 \u0627\u0644\u0643\u062a\u0641&#8221;.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16582\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0632\u0644.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0632\u0644\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0632\u0644.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0632\u0644-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0632\u0644-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>3- Dumbbell squat:<\/h3>\n<ul>\n<li>\u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/li>\n<li>\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u0642\u0641 \u0648\u0631\u062c\u0644\u064a\u0643 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li>\n<li>\u0627\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0628\u064f\u0639\u062f \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u062e\u0637 \u0645\u0639 \u0642\u062f\u0645\u0639 \u0627\u0644\u0623\u0631\u0636 \u0648\u0639\u062f\u0645 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0647\u0645\u0627 \u0628\u0627\u0644\u0627\u0646\u062d\u0631\u0627\u0641 \u062f\u0627\u062e\u0644\u064b\u0627 \u0623\u0648 \u062e\u0627\u0631\u062c\u064b\u0627.<\/li>\n<li>\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16583\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Side-plank-.webp\" alt=\"Side plank\" width=\"1136\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Side-plank-.webp 1136w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Side-plank--300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Side-plank--1024x577.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Side-plank--768x433.webp 768w\" sizes=\"(max-width: 1136px) 100vw, 1136px\" \/><\/p>\n<h3>4- Side plank:<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0643\u0639\u0628 \u0625\u0644\u0649 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<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 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-14381\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Reverse-Lunge-3.webp\" alt=\"\" width=\"2000\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Reverse-Lunge-3.webp 2000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Reverse-Lunge-3-300x150.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Reverse-Lunge-3-1024x512.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Reverse-Lunge-3-768x384.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Reverse-Lunge-3-1536x768.webp 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<h3>5- Lunge:<\/h3>\n<ul>\n<li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0646\u062e\u0641\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0641\u064a \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0646\u062d\u0646\u0650\u0651 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0644\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16584\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Farmers-walk-.webp\" alt=\"Farmer\u2019s walk\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Farmers-walk-.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Farmers-walk--300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Farmers-walk--768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>Farmer\u2019s walk -6<\/h3>\n<ul>\n<li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u062e\u0630 \u062f\u0645\u0628\u0644 \u062b\u0642\u064a\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u0627\u0645\u0634\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0623\u0642\u0635\u0649 \u0633\u0631\u0639\u0629 \u0645\u0645\u0643\u0646\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062e\u0637\u0648\u0627\u062a \u0642\u0635\u064a\u0631\u0629.<\/li>\n<li>\u0644\u0645\u0627\u0630\u0627 \u0646\u0642\u0648\u0645 \u0628\u0647\u061f \u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0643\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062a\u0642\u0648\u064a\u0629 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0646\u0642\u0644 \u0627\u0644\u0642\u0648\u0629 \u0625\u0644\u0649 \u0628\u0627\u0642\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16585\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lateral-raise-\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.webp\" alt=\"_Lateral raise \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"1136\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lateral-raise-\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.webp 1136w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lateral-raise-\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lateral-raise-\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x577.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lateral-raise-\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-768x433.webp 768w\" sizes=\"(max-width: 1136px) 100vw, 1136px\" \/><\/p>\n<h3>Lateral raise &#8211; 7<\/h3>\n<ul>\n<li>\u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u060c \u062f\u0648\u0646 \u0623\u0646 \u064a\u062a\u062c\u0627\u0648\u0632 \u0630\u0644\u0643.<\/li>\n<li>\u0627\u062b\u0628\u062a \u0644\u062d\u0638\u0629 \u062b\u0645 \u0627\u0646\u0632\u0644 \u064a\u062f\u0643 \u0628\u0628\u0637\u0621.<\/li>\n<\/ul>\n<p>\u0644\u0645\u0627\u0630\u0627 \u0646\u0642\u0648\u0645 \u0628\u0647\u061f <br \/>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0634\u0643\u064a\u0644 \u0634\u0643\u0644 \u0627\u0644\u0640 V \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16586\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-calf-raise-.webp\" alt=\"Dumbbell calf raise\" width=\"640\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-calf-raise-.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-calf-raise--300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-calf-raise--150x150.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3>Dumbbell calf raise &#8211; 8<\/h3>\n<ul>\n<li>\u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0628\u062a \u0644\u062d\u0638\u0629.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0643\u0639\u0628\u0643 \u0644\u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u0641\u0639\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<p>\u0644\u0645\u0627\u0630\u0627 \u0646\u0642\u0648\u0645 \u0628\u0647\u061f<br \/>\u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0635\u0627\u0628\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0642\u062f \u062a\u062a\u0637\u0644\u0628 \u062c\u0631\u0627\u062d\u0629. \u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643 \u0648\u064a\u0633\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16587\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl-.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 Bicep curl\" width=\"973\" height=\"1031\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl-.webp 973w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--283x300.webp 283w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--966x1024.webp 966w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Bicep-curl--768x814.webp 768w\" sizes=\"(max-width: 973px) 100vw, 973px\" \/><\/p>\n<h3>\u00a0Bicep curl &#8211; 9<\/h3>\n<ul>\n<li>\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/li>\n<li>\u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u062b\u0628\u062a \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0628\u0627\u0644\u0648\u0632\u0646 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0631\u0641\u0642 \u0648\u062d\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0633\u0641\u0644\u064a \u0641\u0642\u0637.<\/li>\n<li>\u062b\u0645 \u0646\u0639\u064a\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16588\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-step-up-.webp\" alt=\"Dumbbell step-up\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-step-up-.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-step-up--300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Dumbbell-step-up--768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>Dumbbell step-up &#8211; 10<\/h3>\n<ul>\n<li>\u0642\u0641 \u0623\u0645\u0627\u0645 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u0643 \u0644\u0623\u0639\u0644\u0649 \u0644\u0631\u0641\u0639 \u062c\u0633\u0645\u0643.<\/li>\n<li>\u062b\u0645 \u0627\u0646\u0632\u0644 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0647\u0643\u0630\u0627.<\/li>\n<\/ul>\n<p>\u0644\u0645\u0627\u0630\u0627 \u0646\u0642\u0648\u0645 \u0628\u0647\u061f<br \/>\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0634\u064a\u0637 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0639\u0644\u064a\u0627\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0628\u0623\u0643\u0645\u0644\u0647 \u0641\u064a \u062d\u0631\u0643\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16589\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0644\u0627\u0646\u0643\" width=\"966\" height=\"644\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643.webp 966w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0628\u0644\u0627\u0646\u0643-768x512.webp 768w\" sizes=\"(max-width: 966px) 100vw, 966px\" \/><\/p>\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">Plank<\/a> &#8211; 11<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u064a\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u064a\u062f\u064a\u0646.<\/li>\n<li>\u0627\u0645\u062a\u062f \u0638\u0647\u0631\u0643 \u0648\u0627\u0628\u0642\u0649 \u062b\u0627\u0628\u062a\u064b\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639.<\/li>\n<li>\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a &#8220;six packs&#8221;\u060c \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u0644\u0627 \u064a\u0633\u0628\u0628 \u0625\u0635\u0627\u0628\u0627\u062a.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16590\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Deadbug-.webp\" alt=\"Deadbug\" width=\"1136\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Deadbug-.webp 1136w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Deadbug--300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Deadbug--1024x577.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Deadbug--768x433.webp 768w\" sizes=\"(max-width: 1136px) 100vw, 1136px\" \/><\/p>\n<h3>Deadbug &#8211; 12<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0633\u0627\u0642\u064a\u0643 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0632\u0627\u0648\u064a\u0629 \u0631\u0643\u0628\u062a\u064a\u0643 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0628\u0628\u0637\u0621\u060c \u0642\u0645 \u0645\u062f\u062f \u0625\u062d\u062f\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a\u0645\u0627 \u062a\u0628\u0642\u0649 \u0627\u0644\u0643\u0639\u0628 \u0639\u0644\u0649 \u0628\u064f\u0639\u062f \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062b\u0645 \u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649.<\/li>\n<li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16579\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Dumbbell-floor-press-.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 Dumbbell floor press\" width=\"613\" height=\"342\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Dumbbell-floor-press-.webp 613w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Dumbbell-floor-press--300x167.webp 300w\" sizes=\"(max-width: 613px) 100vw, 613px\" \/><\/p>\n<h3>Dumbbell floor press &#8211; 13<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0636\u063a\u0637 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0642\u0631\u0628 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0639\u064b\u0627.<\/li>\n<li>\u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16591\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bench-dips-.webp\" alt=\"Bench dips\" width=\"1000\" height=\"712\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bench-dips-.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bench-dips--300x214.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Bench-dips--768x547.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h3>Bench dips &#8211; 14<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0642\u0639\u062f\u064b\u0627 \u0648\u0627\u0646\u0642\u0644\u0628 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0648\u0627\u062c\u0647\u064b\u0627 \u0644\u0644\u0645\u0642\u0639\u062f.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u062c\u0648\u0627\u0631 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0645\u062a\u062f \u0631\u062c\u0644\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0646\u062d\u064e\u0646\u0650\u0651\u064a \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u062a\u0645\u062f\u064a\u062f\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li>\n<li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16592\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Crunch-.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 Crunch\" width=\"1100\" height=\"645\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Crunch-.webp 1100w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Crunch--300x176.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Crunch--1024x600.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-Crunch--768x450.webp 768w\" sizes=\"(max-width: 1100px) 100vw, 1100px\" \/><\/p>\n<h3>Crunch &#8211; 15<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90.<\/li>\n<li>\u0636\u0639 \u0643\u0641 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0641\u0642\u0637 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/li>\n<li>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0636\u0639 \u0648\u0632\u0646 \u0632\u064a\u0627\u062f\u0629 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0644\u0630\u0644\u0643 \u064a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u062c\u064a\u062f\u0629 \u0648\u0633\u0631\u064a\u0639\u0629.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16593\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lower-back-curl.webp\" alt=\"Lower back curl\" width=\"850\" height=\"567\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lower-back-curl.webp 850w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lower-back-curl-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Lower-back-curl-768x512.webp 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/p>\n<h3>Lower back curl &#8211; 16<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u0645\u0645\u0643\u0646\u0629.<\/li>\n<li>\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a \u0641\u0631\u0642 \u0648\u0627\u0636\u062d \u0641\u064a \u0627\u0644\u0645\u0638\u0647\u0631 \u0648\u062a\u062e\u0641\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16594\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Shadow-boxing-.webp\" alt=\"Shadow boxing\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Shadow-boxing-.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Shadow-boxing--300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/Shadow-boxing--768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>Shadow boxing &#8211; 17<\/h3>\n<ul>\n<li>\u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u062a\u0627\u0644 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0641\u064a \u062a\u0631\u062f\u062f \u0644\u0623\u0639\u0644\u0649 \u0648\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0645\u0639 \u062a\u0633\u062f\u064a\u062f \u0644\u0643\u0645\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li>\n<li>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0647\u0627 \u0644\u0623\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c<br \/>\u0648\u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0648\u0623\u0633\u0644\u0648\u0628\u0647 \u0645\u0645\u0627\u062b\u0644 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 HIIT.<\/li>\n<\/ul>\n<div class=\"ChatMessage_chatMessage__xkgHx\" data-complete=\"true\">\n<div class=\"ChatMessage_messageRow__DHlnq\">\n<div class=\"ChatMessage_messageWrapper__4Ugd6\">\n<div class=\"Message_rowWithFooter__FShU6\">\n<div class=\"Message_row__ug_UU\">\n<div class=\"Message_botMessageBubble__aYctV\">\n<div class=\"Markdown_markdownContainer__Tz3HQ\">\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a\u060c \u064a\u064f\u0641\u0636\u0644 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062f\u0631\u0628 \u0631\u064a\u0627\u0636\u064a \u0645\u062d\u062a\u0631\u0641 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u0648\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0635\u062d\u064a\u062d\u0629. \u0642\u0645 \u0628\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0639\u062f\u0629 \u0632\u0648\u0627\u064a\u0627 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u0634\u0643\u0644 \u0633\u0644\u064a\u0645.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0646\u062c\u062f \u0623\u0646\u0641\u0633\u0646\u0627 \u0631\u0627\u063a\u0628\u064a\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0627\u0644\u062c\u064a\u0645)\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u062a\u0648\u0641\u0631 \u0644\u062f\u064a\u0646\u0627 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0623\u0648 \u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u0648\u0646\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0646 \u062a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631. \u0648\u0644\u0643\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0633\u0646\u0642\u062f\u0645 \u0644\u0643 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u0630\u0647\u0644\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0645\u062a\u0648\u0641\u0631\u0629 \u0648\u0623\u0643\u062b\u0631 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 \u062a\u0637\u0628\u064a\u0642 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":16578,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[449,3443,450,447],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u062a\u0645\u0631\u064a\u0646\u0627\u062a-\u0627\u0644\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x625.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1633"}],"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=1633"}],"version-history":[{"count":13,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1633\/revisions"}],"predecessor-version":[{"id":16600,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1633\/revisions\/16600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16578"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}