{"id":17264,"date":"2024-03-18T16:04:56","date_gmt":"2024-03-18T14:04:56","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17264"},"modified":"2024-03-18T16:09:19","modified_gmt":"2024-03-18T14:09:19","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629 \u062a\u0635\u0645\u064a\u0645 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u062e\u0627\u0635 \u0628\u0643 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u062b\u0646\u0627\u0621 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0627\u0632.<\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<ul><li>\u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628: 2 \u062c\u0648\u0644\u0629.<\/li><li>\u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0648\u0627\u062d\u062f: 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Low plank hold<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062b\u0627\u0628\u062a\u0629\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0634\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-17589\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423472078_1126431381880108_1334673712216408629_n-569x1024-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Abs<\/li><li>Lower back<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0645\u0633\u062a\u0646\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0639\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0647\u0631 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Knee push ups<\/strong><strong><\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0634\u0643\u0644\u064b\u0627 \u0623\u0633\u0647\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0644\u064a\u0627 \u0628\u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-17591\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423738061_406801391938503_7000547736329089215_n-1-563x1024-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Triceps<\/li><li>Chest<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062b\u0628\u062a \u0631\u0643\u0628\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643.<\/li><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646\u060c \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Incline push up<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u062a\u0645\u064a\u0632 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u062f\u0627\u0621\u060c \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0642\u0648\u0629.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-17590\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423541808_298618659900357_3408896439378821315_n-577x1024-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Triceps<\/li><li>Chest<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0637\u0627\u0648\u0644\u0629 \u0645\u0631\u062a\u0641\u0639\u0629.<\/p>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0646\u062f \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0633\u0637\u062d \u0627\u0644\u0637\u0627\u0648\u0644\u0629\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 &nbsp;\u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u064a \u062a\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u062d\u062a\u064a \u062a\u0635\u0644 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Russian twist<\/strong><\/p>\n\n\n\n<p>\u064a\u0634\u062a\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0641\u0627\u0639\u0644\u064a\u062a\u0647 \u0641\u064a \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0647 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646 \u0623\u0648 \u0639\u0628\u0631 \u0625\u0645\u0633\u0627\u0643 \u0648\u0632\u0646 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-17593\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423600049_3232151610412658_858991972911380500_n-574x1024-portrait-1-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Abs<\/li><li>Oliquees<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0644\u0641 \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u064a\u0645\u064a\u0646 \u0648\u0627\u0644\u064a\u0633\u0627\u0631\u060c \u062d\u062a\u064a \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062d\u062f\u062f \u0644\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u061f<\/h3>\n\n\n\n<p><strong>Bodyweight forward lunge<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-513x1024.webp\" alt=\"Bodyweight forward lunge-portrait\" class=\"wp-image-17595\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/Bodyweight-forward-lunge-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647\u0627 \u062a\u0631\u0643\u0632 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c<br>\u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0643\u062a\u0645\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a \u0623\u0648 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0633\u062e\u064a\u0646.<\/p>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Glutes<\/li><li>Quadriceps<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062b\u0645 \u062a\u0642\u062f\u0645 \u0628\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u064a \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0642\u064f\u0645 \u0628\u062a\u062d\u0645\u064a\u0644 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628 \u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u060c \u0648\u0645\u0634\u0637 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0627\u062b\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u062b\u0645 \u0627\u0647\u0628\u0637 \u0628\u0627\u0644\u0648\u0633\u0637 \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0639\u064f\u062f \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0628\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u064a.<\/li><\/ul>\n\n\n\n<p><strong>Bodyweight sumo squat<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0627\u0645\u0629 \u0648\u0627\u0644\u062c\u0644\u0648\u062a.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-513x1024.webp\" alt=\"\" class=\"wp-image-17588\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/423221484_1699716653892175_5087313186216181977_n-580x1024-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Glutes<\/li><li>Adductors<\/li><\/ul>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0647\u0628\u0637 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0644\u0641\u064a\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u062f\u064b\u0627.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0627\u0644\u0631\u062c\u0644.<\/li><li>\u0639\u0646\u062f \u0648\u0635\u0648\u0644 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u0640 0 \u062f\u0631\u062c\u0629\u060c \u0639\u064f\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629 \u062a\u0635\u0645\u064a\u0645 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u062e\u0627\u0635 \u0628\u0643 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u062b\u0646\u0627\u0621 \u0645\u0634\u0627\u0647\u062f\u0629 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