{"id":1644,"date":"2020-02-23T15:08:06","date_gmt":"2020-02-23T13:08:06","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1644"},"modified":"2023-12-27T14:44:33","modified_gmt":"2023-12-27T12:44:33","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%ac%d8%b3%d9%85-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a-%d8%a8%d8%af%d9%88%d9%86-%d8%ac%d9%8a%d9%85%d8%9f","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%ac%d8%b3%d9%85-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a-%d8%a8%d8%af%d9%88%d9%86-%d8%ac%d9%8a%d9%85%d8%9f\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0628\u062f\u0648\u0646 \u062c\u064a\u0645 \u061f"},"content":{"rendered":"<p>\u0647\u0644 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u064a\u0644\u0632\u0645 \u0627\u0634\u062a\u0631\u0627\u0643 \u063a\u0627\u0644\u064d \u0641\u064a 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\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0632\u064a\u0644 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"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 \u0631\u064a\u0627\u0636\u064a \u0645\u0646\u0627\u0633\u0628 \u0644\u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u062e\u0627\u0635\u0629.<\/p>\n<h2>\u0643\u064a\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0628\u062f\u0648\u0646 \u062c\u064a\u0645<\/h2>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%b3%d9%85-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a-%d8%a8%d8%b3%d9%8a%d8%b7\/\" target=\"_blank\" rel=\"noopener\">\u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0628\u0633\u064a\u0637<\/a> \u0641\u064a 3 \u062e\u0637\u0648\u0627\u062a \u0641\u0642\u0637!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16618\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0643\u064a\u0641-\u062a\u062d\u0635\u0644-\u0639\u0644\u0649-\u062c\u0633\u0645-\u0631\u064a\u0627\u0636\u064a.webp\" alt=\"\u0643\u064a\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a\" width=\"1543\" height=\"1027\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0643\u064a\u0641-\u062a\u062d\u0635\u0644-\u0639\u0644\u0649-\u062c\u0633\u0645-\u0631\u064a\u0627\u0636\u064a.webp 1543w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0643\u064a\u0641-\u062a\u062d\u0635\u0644-\u0639\u0644\u0649-\u062c\u0633\u0645-\u0631\u064a\u0627\u0636\u064a-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0643\u064a\u0641-\u062a\u062d\u0635\u0644-\u0639\u0644\u0649-\u062c\u0633\u0645-\u0631\u064a\u0627\u0636\u064a-1024x682.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0643\u064a\u0641-\u062a\u062d\u0635\u0644-\u0639\u0644\u0649-\u062c\u0633\u0645-\u0631\u064a\u0627\u0636\u064a-768x511.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0643\u064a\u0641-\u062a\u062d\u0635\u0644-\u0639\u0644\u0649-\u062c\u0633\u0645-\u0631\u064a\u0627\u0636\u064a-1536x1022.webp 1536w\" sizes=\"(max-width: 1543px) 100vw, 1543px\" \/><\/p>\n<h3>1- \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0645\u0634\u064a:<\/h3>\n<p>\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0631\u060c \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0642\u062f\u0645\u064a\u0643 \u0648\u062d\u0630\u0627\u0621 \u0631\u064a\u0627\u0636\u064a \u0645\u0646\u0627\u0633\u0628.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0622\u0634\u0644\u064a \u0645\u0627\u0631\u064a\u0648\u062a\u060c \u0645\u062f\u0631\u0628 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0645\u0624\u0644\u0641 \u0643\u062a\u0627\u0628 &#8220;\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u062f\u0631\u0628\u0643&#8221;:<\/p>\n<blockquote>\n<p>&#8220;\u0625\u0630\u0627 \u0631\u0643\u0632\u062a 80\u066a \u0645\u0646 \u062c\u0647\u0648\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0648\u0644\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u062c\u0633\u0645\u0643&#8221;.<\/p>\n<\/blockquote>\n<p>\u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u0645\u062f\u0629 30-45 \u062f\u0642\u064a\u0642\u0629 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>\u00a0<\/p>\n<h3>2- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>:<\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-13915\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0637\u0627\u0644\u0629 \u0633\u0643\u0648\u0627\u062a\" width=\"1024\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3-300x188.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u0637\u0627\u0644\u0629-\u0633\u0643\u0648\u0627\u062a-3-768x480.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><strong>&#8211; <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d9%88%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/a>:<\/strong><\/p>\n<p>\u062a\u064f\u0639\u062a\u0628\u0631 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627\u060c \u0648\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u064a\u0645\u0643\u0646 \u062a\u0637\u0648\u064a\u0631\u0647\u0627 \u0644\u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n<ul>\n<li>\u0642\u0641 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0641\u0631\u062f \u0627\u0644\u0623\u064a\u062f\u064a \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0636\u0639\u0647\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0623\u0633\u0641\u0644 \u0643\u0623\u0646\u0643 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f.<\/li>\n<li>\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633.<\/li>\n<li>\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0646 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0643\u0632\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-14569\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/bi-racial-man-doing-push-ups-in-sportswear-on-royalty-free-image-1586361570.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/bi-racial-man-doing-push-ups-in-sportswear-on-royalty-free-image-1586361570.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/bi-racial-man-doing-push-ups-in-sportswear-on-royalty-free-image-1586361570-300x169.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><strong>&#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637:<\/strong><\/p>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633\u060c \u0648\u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0627\u0645\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u0630\u0627 \u064a\u062c\u0628 \u0639\u062f\u0645 \u0625\u0647\u0645\u0627\u0644\u0647\u0627.<\/p>\n<ul>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0636\u063a\u0637 \u0628\u0635\u062f\u0631\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u0627\u064b.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u0641\u064a\u0645\u0643\u0646\u0646\u0627 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0628\u0628\u062f\u0621 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0645\u0633\u062a\u0644\u0642\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u062d\u064a\u062b \u0646\u0636\u0639 \u0623\u064a\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0646\u0642\u0648\u0645 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0647\u0643\u0630\u0627.<\/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<p><strong>&#8211; \u062a\u0645\u0627\u0631\u064a\u0646 Crunches<\/strong><\/p>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0627\u0646\u0634 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u064a \u062c\u0632\u0621 \u0635\u063a\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0643\u0644\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0642\u062f\u0645\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0641\u064a \u0632\u0627\u0648\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0623\u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0642 \u0645\u0631\u062a\u062e\u064a\u064b\u0627 \u0648\u0639\u062f\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0648\u0629 \u0627\u0644\u0631\u0642\u0628\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0648\u0636\u0639\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0628\u0647\u0629.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3>3- \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629:<\/h3>\n<p>\u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u062a\u0645\u0644 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u062f\u0648\u0646 \u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629. <br \/>\u064a\u0647\u062f\u0641 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u063a\u0630\u064a \u0625\u0644\u0649 \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u062c\u0633\u0645\u0643 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<br \/>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629:<\/p>\n<ul>\n<li>\u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643\u060c \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/li>\n<li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629.<\/li>\n<li>\u0648\u0644\u0627 \u062a\u0646\u0633\u0649 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627 \u0648\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0623\u062f\u0627\u0621 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/li>\n<\/ul>\n<p>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0631\u0627\u0626\u0639\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0641\u064a \u0646\u0627\u062f\u064a \u0631\u064a\u0627\u0636\u064a \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0645\u0639\u062f\u0627\u062a \u0645\u0643\u0644\u0641\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d\u060c \u0641\u0627\u062c\u0639\u0644 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1646,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[36,452,453,454,451],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/one-arm-push-up-1024x683-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1644"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1644"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1644\/revisions"}],"predecessor-version":[{"id":16625,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1644\/revisions\/16625"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1646"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}