{"id":17619,"date":"2024-06-12T22:55:36","date_gmt":"2024-06-12T20:55:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17619"},"modified":"2024-06-12T22:58:32","modified_gmt":"2024-06-12T20:58:32","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d8%ad%d9%85%d8%a7%d8%a1-%d9%82%d8%a8%d9%84-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7","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%a7%d8%ad%d9%85%d8%a7%d8%a1-%d9%82%d8%a8%d9%84-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u064a\u0645 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627"},"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\/worm.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-18059\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/worm.png 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/worm-300x200.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/worm-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0645\u0644\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u063a\u0631\u0627\u0621 \u0644\u062a\u062e\u0637\u064a <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-%d8%a7%d8%ad%d9%85%d8%a7%d8%a1-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" data-type=\"post\" data-id=\"15082\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/a> \u0648\u0627\u0644\u0642\u0641\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c<br>\u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u064a\u0636\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643<br>\u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u0642\u0648\u0629 \u0623\u0648 \u0631\u064a\u0627\u0636\u0629 \u062c\u0645\u0627\u0639\u064a\u0629\u060c \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642<br>\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u062a\u0647\u064a\u0626\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062c\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0643\u0627\u0641\u0622\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u064a\u0645<\/strong>.<\/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 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u064a\u0645<\/h2>\n\n\n\n<p><strong>Elliptical Bike<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0643\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062f\u0647\u0648\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\/1-portrait-7-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-18071\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-7-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-7-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-7-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-7-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-portrait-7.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><\/figure>\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>Hamstring<\/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 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \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 \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0632\u0631 start .<\/li><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0644\u0644\u0648\u0635\u0648\u0644 \u0628\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/li><li>\u062a\u0627\u0628\u0639 \u0628\u0646\u0641\u0633 \u0627\u0644\u0646\u0645\u0637 \u0644\u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Arm Side Swings<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u062e\u0641\u064a\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0644\u064a\u0648\u0646\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u064a\u0627 \u0648\u0627\u0644\u0643\u062a\u0641.<\/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-2-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-18067\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-2.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>Obliques<\/li><li>Shoulders<\/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 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u064b\u0627.<\/li><li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0623\u0631\u062c\u062d\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u064a\u0645\u064a\u0646 \u0648\u064a\u0633\u0627\u0631 \u0645\u0639 \u0644\u0641\u0629 \u0628\u0633\u064a\u0637\u0629 \u0645\u0646 \u0627\u0644\u062c\u0630\u0639.<\/li><\/ul>\n\n\n\n<p><strong>Bird Dog<\/strong><\/p>\n\n\n\n<p>\u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a posterior \u0623\u0648 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0644\u0644\u0638\u0647\u0631 \u0648\u064a\u062a\u0637\u0644\u0628 \u062a\u0648\u0627\u0632\u0646 \u062d\u0631\u0643\u064a \u0628\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0631\u062c\u0644.<\/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-2-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0633\u062e\u064a\u0646\" class=\"wp-image-18073\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-2.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>Abs<\/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>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0633\u0646\u062f \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0648\u064a\u062f\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062b\u0645 \u0627\u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0633\u0627\u0631 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0646\u0647\u064a\u062a \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Ground Touch To Extend UP<\/strong><\/p>\n\n\n\n<p>\u064a\u062a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062d\u0631\u0643\u062a\u064a\u0646\u060c \u062a\u0639\u0645\u0644 \u0627\u0644\u0623\u0648\u0644\u0649 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0623\u0633\u0641\u0644 \u0644\u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0645\u0644 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0644\u0623\u0639\u0644\u0649 \u0644\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641.<\/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-4-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0633\u062e\u064a\u0646\" class=\"wp-image-18074\" width=\"257\" height=\"512\"\/><\/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>Hamstrings<\/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\u064b\u0627 \u0648\u0631\u062c\u0644\u0643 \u0623\u0645\u0627\u0645 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u0643 \u0648\u0631\u062c\u0644\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062b\u0645 \u0627\u0631\u062c\u0639 \u0644\u0644\u0648\u0642\u0648\u0641 \u0645\u0631\u0647 \u0623\u062e\u0631\u0649 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0642\u0641 \u0639\u0644\u0649 \u0645\u0634\u0637 \u0631\u062c\u0644\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Vinyasa Flow<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0648\u062a\u0633\u062e\u064a\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u064a\u0635\u0644\u062d \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a.<\/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-2-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0633\u062e\u064a\u0646\" class=\"wp-image-18078\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/5-portrait-2.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>Abs<\/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>\u0642\u0641 \u0639\u0644\u0649 \u0643\u0648\u0639\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0628\u062f\u0623 \u0628\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u0627\u0646\u0632\u0644 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062b\u0645 \u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0627\u0621 \u0638\u0647\u0631\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u062b\u0645 \u0627\u0631\u062a\u0641\u0639 \u0628\u0648\u0633\u0637\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0641\u0631\u062f \u0648\u0638\u0647\u0631\u0643 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0623\u0646\u0647\u064a\u062a \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0627 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\u061f<\/h3>\n\n\n\n<p>\u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d8%ad%d9%85%d8%a7%d8%a1-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" data-type=\"post\" data-id=\"14786\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/a> \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062c\u0647\u064a\u0632 \u062c\u0633\u0645\u0643 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0634\u0627\u0642 \u0648\u062a\u0633\u0647\u064a\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c<br>\u0648 \u062a\u0634\u0645\u0644 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul><li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629: \u0643\u0648\u0646\u0643 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0647\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li><li>\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0633\u062e\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<br> \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0628\u062f\u0648\u0631\u0647 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646: \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0644\u0639\u0636\u0644\u0627\u062a\u0643 <br>\u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0634\u0631\u0648\u0639 \u0641\u064a \u0639\u0645\u0644 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629.<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621: \u0623\u0648\u0636\u062d\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629<br> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/li><li>\u0646\u0637\u0627\u0642 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0645\u062a\u0644\u0627\u0643 \u0646\u0637\u0627\u0642 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0645\u0641\u0627\u0635\u0644\u0643<br> \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644.<\/li><li>\u062a\u0648\u062a\u0631 \u0639\u0636\u0644\u064a \u0648\u0623\u0644\u0645 \u0623\u0642\u0644: \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u0648\u0627\u0644\u0645\u0631\u064a\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631<br> \u0648\u0628\u0623\u0644\u0645 \u0623\u0648 \u062a\u0635\u0644\u0628 \u0623\u0642\u0644.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0645\u0644\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u063a\u0631\u0627\u0621 \u0644\u062a\u062e\u0637\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u0642\u0641\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c\u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 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\u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c 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