{"id":17557,"date":"2024-06-24T19:36:24","date_gmt":"2024-06-24T17:36:24","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17557"},"modified":"2024-06-24T19:36:26","modified_gmt":"2024-06-24T17:36:26","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d8%a8%d8%a7%d9%84%d8%aa%d8%b1%d8%aa%d9%8a%d8%a8-%d9%85%d8%b9-%d8%a7%d9%84%d8%b4%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d8%a8%d8%a7%d9%84%d8%aa%d8%b1%d8%aa%d9%8a%d8%a8-%d9%85%d8%b9-%d8%a7%d9%84%d8%b4%d8%b1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0645\u0639 \u0627\u0644\u0634\u0631\u062d \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628\" class=\"wp-image-18115\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog.png 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-300x200.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0623\u0645\u0648\u0631 \u0628\u0633\u064a\u0637\u0629 \u0639\u0646\u062f \u062a\u0635\u0645\u064a\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d9%87%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b1%d8%ac%d9%84\/\" data-type=\"post\" data-id=\"11477\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642<\/a> \u0647\u0648 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c<br>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 3-5 \u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0642\u0645 \u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0648\u0633\u0648\u0641 \u062a\u0644\u0627\u062d\u0638 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0633\u0627\u0642\u0643\u060c<br>&nbsp;\u0648\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628<\/strong>.<\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628<\/h2>\n\n\n\n<ul><li>\u0644\u0627 \u064a\u0643\u062a\u0645\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644 \u0628\u062f\u0648\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646.<\/li><li>\u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0621 \u0628\u0640 5 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0641\u064a\u0641 \u0644\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0623\u0646 \u062a\u0646\u063a\u0645\u0633 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u062f\u062f \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u060c \u0645\u0639 \u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u0641\u062a\u062d\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u064a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639.<\/li><li>\u0646\u0648\u0635\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u0625\u0643\u0645\u0627\u0644 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u062f\u062f \u0623\u0643\u062b\u0631 \u0639\u0645\u0642\u064b\u0627.<\/li><li>\u0648\u0627\u0644\u0622\u0646 \u0625\u0644\u064a\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u064a\u0648\u0645:<\/li><\/ul>\n\n\n\n<p><strong>Goblet squat<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-6-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628\" class=\"wp-image-18117\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-6-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-6-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-6-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-6-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-6.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0647 :<\/p>\n\n\n\n<ul><li>Hamstrings<\/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 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0631\u062c\u0644\u0643 \u0641\u0649 \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u064a \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0641\u0649 \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0643\u0628\u062a\u0643 \u0641\u0649 \u0646\u0641\u0633 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0631\u062c\u0644\u0643.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0631\u0643\u0628\u062a\u0643 \u0644\u0640 \u065290 \u0639\u064f\u062f \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbell Leg Step Up<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0647 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-4-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18118\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-4-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-4-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-4-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-4-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-4.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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>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>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0648\u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0636\u0639 \u0631\u062c\u0644 \u0639\u0644\u064a \u0627\u0644\u0628\u0646\u0634.<\/li><li>\u062d\u0645\u0644 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0631\u062c\u0644\u0643 \u0648\u0627\u0635\u0639\u062f \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0634.<\/li><li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639\u064a\u0647 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0628\u062f\u0644 \u0644\u0631\u062c\u0644\u0643 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0646\u0647\u064a\u062a \u0639\u062f\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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n<p><strong>Bodyweight Side Lunges<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0647 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644\u060c \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647 \u0628\u0648\u0632\u0646 \u0627\u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0635\u0644\u062d \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0623\u0648 \u0628\u0639\u062f\u0647.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-4-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18119\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-4-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-4-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-4-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-4-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-4.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0631\u062c\u0644\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a \u0643\u062a\u0641\u0643.<\/li><li>\u062d\u0645\u0644 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628 \u0631\u062c\u0644\u0643 \u0648\u0627\u0631\u062c\u0639 \u0628\u0648\u0633\u0637\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u064a\u0646 \u0645\u0631\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0647 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062b\u0645 \u0627\u0646\u0632\u0644 \u0646\u0627\u062d\u064a\u0647 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0646\u062a\u0647\u064a\u062a \u0639\u062f\u0647.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Dumbbells Deadlift<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648 \u0627\u0644\u062c\u0644\u0648\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u0649 \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-6-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18120\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-6-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-6-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-6-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-6-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-6.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0647 :<\/p>\n\n\n\n<ul><li>Hamstrings<\/li><li>Glutes<\/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\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0643\u0628\u062a\u0643 \u0641\u064a\u0647\u0627 \u062b\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629 \u062b\u0627\u0628\u062a\u0629\u060c \u062b\u0645 \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636 \u0641\u0642\u0637.<\/li><li>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0634\u062f \u0641\u0649 \u062e\u0644\u0641\u064a\u0629 \u0631\u062c\u0644\u0643\u060c \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u062f\u064a\u062a \u0627\u0644\u0639\u062f\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>&nbsp;Standing Calf Raises<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-3-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0631\u062c\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18121\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-3-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-3-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-3-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-3-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-3.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/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>Galves<\/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 \u0648\u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u064b.<\/li><li>\u0627\u0631\u0641\u0639 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0645\u0634\u0637 \u0631\u062c\u0644\u0643\u060c \u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0647 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0647\u0627\u0645\u0629: \u064a\u0648\u0641\u0631 \u0644\u0643 <a href=\"https:\/\/elcoach.me\/\" data-type=\"URL\" data-id=\"https:\/\/elcoach.me\/\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0628\u0627\u0644\u0635\u0648\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0635\u0645\u064a\u0645<br>\u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u062e\u0627\u0635 \u0628\u0643\u060c \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u0648\u0642\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646.<\/p><\/blockquote>\n\n\n\n<h4>\u0643\u064a\u0641 \u0627\u0642\u0633\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u061f<\/h4>\n\n\n\n<ul><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0639\u0638\u064a\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u0642\u062f \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0641\u0631\u0642 \u0643\u0628\u064a\u0631 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0642\u0627\u0628\u0644 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li><li>\u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0642\u062f \u0623\u0643\u062f\u0648\u0627 \u0623\u0646 \u0623\u0643\u062b\u0631 \u0645\u0627 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u0648 \u062d\u062c\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c<br>&nbsp;\u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0643\u0645\u0644\u0647\u0627.<\/li><li>\u0641\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644: \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627\u060c <br>\u0623\u0648 \u062d\u062a\u0649 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a) \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0623\u0645\u0648\u0631 \u0628\u0633\u064a\u0637\u0629 \u0639\u0646\u062f \u062a\u0635\u0645\u064a\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0647\u0648 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 3-5 \u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0642\u0645 \u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0648\u0633\u0648\u0641 \u062a\u0644\u0627\u062d\u0638 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0633\u0627\u0642\u0643\u060c&nbsp;\u0648\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0644\u0627 \u064a\u0643\u062a\u0645\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644 \u0628\u062f\u0648\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0647\u062f\u0626\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3642,3535,3469,3536],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-includes\/images\/media\/default.png","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17557"}],"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=17557"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17557\/revisions"}],"predecessor-version":[{"id":18122,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17557\/revisions\/18122"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}