{"id":17132,"date":"2024-02-29T13:00:52","date_gmt":"2024-02-29T11:00:52","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17132"},"modified":"2024-02-29T13:00:54","modified_gmt":"2024-02-29T11:00:54","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%b7%d9%88%d9%8a%d9%84-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","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%aa%d8%b7%d9%88%d9%8a%d9%84-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0637\u0648\u064a\u0644 \u0627\u0644\u062c\u0633\u0645"},"content":{"rendered":"\n<p>\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0645\u0646\u0627 \u0644\u0648 \u0643\u0627\u0646 \u0623\u0637\u0648\u0644\u060c \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0645\u0646 \u062d\u064a\u0627\u062a\u0646\u0627\u060c \u0648\u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0631\u062c\u0644 \u0623\u0637\u0648\u0644 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0646\u0645\u0648\u060c \u0643\u0645\u0627 \u0623\u0648\u0636\u062d\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 80 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0634\u062e\u0635 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u064a\u0646\u0627\u062a\u0647\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0646\u0633\u0628\u0629 20 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0637\u0641\u0648\u0644\u0629 \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643 \u0627\u0644\u0643\u0644\u064a\u060c \u0648\u0645\u062f\u0649 \u0623\u0637\u0631\u0627\u0641\u0643\u060c \u0648\u064a\u062a\u0645 \u0636\u0628\u0637\u0647\u0627 \u0641\u064a \u0627\u0644\u0631\u062d\u0645 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0641\u0648\u0644\u0629\u060c \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u0623\u0637\u0648\u0644\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644\u0647\u0627 \u062a\u0638\u0647\u0631 \u0623\u0637\u0648\u0644 \u0628\u0646\u0633\u0628\u0629 \u0642\u0644\u064a\u0644\u0629\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643 \u0648\u062a\u0645\u062f\u064a\u062f\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0637\u0648\u064a\u0644 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0627\u0644\u062a\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u064a\u0647\u0627 \u0645\u0639\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0637\u0648\u064a\u0644 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p><strong>Lunges<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0645 \u0623\u064a\u0636\u064b\u0627 \u0628\u062a\u0646\u063a\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c<br>&nbsp;\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u0634\u0643\u0644 \u0623\u0637\u0648\u0644.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"612\" height=\"408\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lunges.webp\" alt=\"Lunges \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647\" class=\"wp-image-17342\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lunges.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/Lunges-300x200.webp 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0623\u0648 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646\u0647\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0644\u0627 \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0646 90 \u062f\u0631\u062c\u0629\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u0630\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0639\u0646\u062f \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646.<\/li><li>\u0627\u062f\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u060c \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Bridges<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0643\u0648\u0627\u062f (\u0627\u0644\u0641\u062e\u0630\u064a\u0646) \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0645\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643<br>&nbsp;\u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0641\u062e\u0630\u064a\u0643 \u064a\u0628\u062f\u0648\u0627\u0646 \u0623\u0637\u0648\u0644.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/GLUTE-BRIDGE.webp\" alt=\"GLUTE BRIDGE\" class=\"wp-image-17275\" width=\"735\" height=\"735\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/GLUTE-BRIDGE.webp 980w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/GLUTE-BRIDGE-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/GLUTE-BRIDGE-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/GLUTE-BRIDGE-768x768.webp 768w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062f\u0641\u0639 \u0627\u0644\u0623\u0631\u0636 \u0628\u0642\u062f\u0645\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0631\u062a\u0641\u0639 \u0638\u0647\u0631\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Hamstring stretch<\/strong><\/p>\n\n\n\n<p>\u062a\u0633\u0627\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0648\u0635\u0648\u0644 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0637\u0648\u0644 \u0644\u0647\u0627\u060c<br>\u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u062a\u0628\u062f\u0648 \u0623\u0637\u0648\u0644.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Hamstring-stretch-\u0627\u0654\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0637\u0648\u064a\u0644-\u0627\u0644\u062c\u0633\u0645-1024x656.webp\" alt=\"Hamstring stretch \u0627\u0654\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0637\u0648\u064a\u0644 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-17420\" width=\"512\" height=\"328\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Hamstring-stretch-\u0627\u0654\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0637\u0648\u064a\u0644-\u0627\u0644\u062c\u0633\u0645-1024x656.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Hamstring-stretch-\u0627\u0654\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0637\u0648\u064a\u0644-\u0627\u0644\u062c\u0633\u0645-300x192.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Hamstring-stretch-\u0627\u0654\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0637\u0648\u064a\u0644-\u0627\u0644\u062c\u0633\u0645-768x492.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Hamstring-stretch-\u0627\u0654\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0637\u0648\u064a\u0644-\u0627\u0644\u062c\u0633\u0645.webp 1500w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u0627\u0637\u0648\u064a \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0641\u0648\u0642 \u0633\u0627\u0642\u064a\u0643 \u0645\u062d\u0627\u0648\u0644\u064b\u0627 \u0627\u0644\u0648\u0635\u0648\u0644 \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u064a\u0645\u0643\u0646\u0647\u0645\u0627 \u0627\u0644\u062a\u0648\u062c\u0647 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643\u060c<br>\u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0624\u062e\u0631\u0629 \u0641\u062e\u0630\u064a\u0643.<\/li><li>\u0623\u0645\u0633\u0643 \u0628\u0642\u062f\u0645\u064a\u0643 \u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a.<\/li><li>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639\u060c \u0623\u0645\u0633\u0643 \u0628\u0623\u064a \u062c\u0632\u0621 \u0645\u0646 \u0633\u0627\u0642\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0633\u0627\u0642\u064a\u0643.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0642\u062f\u0631 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0643\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<h3><a href=\"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-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d8%b7%d9%88%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644<\/a><\/h3>\n\n\n\n<p><strong>Downward dog<\/strong><\/p>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0623\u062e\u0630\u062a \u062f\u0631\u0648\u0633\u064b\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062e\u0637\u0648\u0627\u062a\u0647 \u0643\u0627\u0644\u0627\u062a\u064a:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/adho-mukha-svanasana-scott-1.webp\" alt=\"\" class=\"wp-image-14438\" width=\"525\" height=\"334\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/adho-mukha-svanasana-scott-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/adho-mukha-svanasana-scott-1-300x191.webp 300w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u062d\u0635\u064a\u0631\u0629.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643<\/li><li>\u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u062e\u0644\u0641\u0643\u060c \u0648\u062d\u0636\u0631 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639.<\/li><li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u062f\u0641\u0639\u0647\u0627 \u0644\u0644\u062e\u0644\u0641 \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\u0633\u0627\u0642\u064a\u0643 \u0648\u062c\u0630\u0639\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0641\u064a \u0634\u0643\u0644 \u00abV\u00bb\u060c \u0648\u0631\u0623\u0633\u0643 \u0628\u064a\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062b\u0628\u062a \u0642\u062f\u0631 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0643\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u0633\u0643 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Squats<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0626\u0639\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3.webp\" alt=\"\" class=\"wp-image-14403\" width=\"600\" height=\"280\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3-300x140.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3-768x358.webp 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0642\u0645 \u0628\u0634\u062f \u062c\u0632\u0639\u0643 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062e\u0644\u0641\u0643.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0623\u0646 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u062d\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0642\u062a\u0631\u0628 \u0641\u062e\u0630\u064a\u0643 \u0645\u0646 \u0645\u0648\u0627\u0632\u0627\u0629 \u0627\u0644\u0623\u0631\u0636 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li><li>\u0627\u062b\u0628\u062a \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u062b\u0645 \u0627\u0646\u0647\u0636 \u0648\u0643\u0631\u0631.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0645\u0646\u0627 \u0644\u0648 \u0643\u0627\u0646 \u0623\u0637\u0648\u0644\u060c \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0645\u0646 \u062d\u064a\u0627\u062a\u0646\u0627\u060c \u0648\u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0631\u062c\u0644 \u0623\u0637\u0648\u0644 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0646\u0645\u0648\u060c \u0643\u0645\u0627 \u0623\u0648\u0636\u062d\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 80 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0634\u062e\u0635 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u064a\u0646\u0627\u062a\u0647\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0646\u0633\u0628\u0629 20 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629\u060c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17409,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3486,3487,595,3488],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0637\u0648\u064a\u0644-\u0627\u0644\u062c\u0633\u0645-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17132"}],"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=17132"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17132\/revisions"}],"predecessor-version":[{"id":17421,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17132\/revisions\/17421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17409"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}