{"id":17741,"date":"2024-06-11T16:01:05","date_gmt":"2024-06-11T14:01:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17741"},"modified":"2024-06-12T16:27:32","modified_gmt":"2024-06-12T14:27:32","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a3%d9%88-%d8%a7%d9%84%d8%b1%d8%ac%d8%a7%d9%84-%d9%81","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%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a3%d9%88-%d8%a7%d9%84%d8%b1%d8%ac%d8%a7%d9%84-%d9%81\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621 \u0623\u0648 \u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u064a \u0627\u0644\u0628\u064a\u062a"},"content":{"rendered":"\n<p>\u062a\u0631\u063a\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f \u0628\u0623\u0633\u0647\u0644 \u0627\u0644\u0637\u0631\u0642\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u064a\u062d\u062a\u0627\u062c \u0644\u0644\u0642\u0644\u064a\u0644<br>\u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong><br>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0645\u0631\u0636\u064a\u0629 \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a.<\/p>\n\n\n\n<figure class=\"wp-block-gallery aligncenter has-nested-images columns-default is-cropped\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" data-id=\"18040\"  src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/7777.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18040\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/7777.png 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/7777-300x200.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/7777-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/figure>\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 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621<\/h2>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0648\u0636\u062d \u0644\u0643 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0647\u0648 \u0643\u0627\u0644\u0627\u062a\u064a:<\/p>\n\n\n\n<p>\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 AMRAP<\/p>\n\n\n\n<p>As Many Reps As Possible<\/p>\n\n\n\n<p>\u0647\u0648 \u0646\u0638\u0627\u0645 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647 \u0628\u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a<br>\u0641\u064a \u0648\u0642\u062a \u0645\u0639\u064a\u0646 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u062b\u0644\u0627\u064b.<\/p>\n\n\n\n<p>\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 :<\/p>\n\n\n\n<p>AMRAP 10 minutes<\/p>\n\n\n\n<p>(5 pull ups \/ 5 push ups \/ 5 squat)<\/p>\n\n\n\n<ul><li>\u062a\u0628\u062f\u0623 \u0628\u062c\u0648\u0644\u0629 5 \u0639\u0642\u0644\u0629 \/ 5 \u0636\u063a\u0637 \/ 5 \u0633\u0643\u0648\u0627\u062a.<\/li><li>\u062b\u0645 \u062a\u0628\u062f\u0623 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0644\u064a\u0647\u0627 \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629.<\/li><li>\u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u062e\u0644\u0627\u0644 10 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u062d\u0627\u0648\u0644 \u062a\u0633\u062c\u064a\u0644 \u0639\u062f\u062f \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u0645\u062a \u0628\u0647\u0627 \u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u062a\u0642\u062f\u0645\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Burpee Side Jump<\/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\u0631\u062c\u0644 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0647\u0648 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\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\/433377898_352219777186841_6862842591838693101_n-551x1024-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18034\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/433377898_352219777186841_6862842591838693101_n-551x1024-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/433377898_352219777186841_6862842591838693101_n-551x1024-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/433377898_352219777186841_6862842591838693101_n-551x1024-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/433377898_352219777186841_6862842591838693101_n-551x1024-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/433377898_352219777186841_6862842591838693101_n-551x1024-portrait.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>Abs<\/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\u064a \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u062c\u0644\u0643 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0646\u0632\u0644\u064a \u0648\u0636\u0639\u064a \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062f\u0641\u0639\u064a \u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0644\u064a\u062a\u0633\u0637\u062d \u062c\u0633\u0645\u0643.<\/li><li>\u062b\u0645 \u0627\u062f\u0641\u0639\u064a \u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0631\u064a\u0628 \u0645\u0646 \u064a\u062f\u0643.<\/li><li>\u0627\u0631\u0641\u0639\u064a \u064a\u062f\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0642\u0641\u0632\u064a \u0644\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u064a\u0645\u064a\u0646 \u0645\u0639 \u0627\u0644\u0631\u062c\u0648\u0639 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li> 8 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<p><strong>Floor Leg Raise<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0643\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0633\u0637 (core)<br>\u0644\u0627 \u064a\u0646\u0635\u062d \u0628\u0647 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0641\u0642\u0631\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\/2-portrait-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18035\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-portrait-1.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>Lower Back<\/li><li>Abs<\/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\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u064a\u062f\u0643 \u062c\u0627\u0646\u0628 \u0648\u0633\u0637\u0643 \u0648\u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0628\u062c\u0627\u0646\u0628 \u0628\u0639\u0636\u0647\u0645\u0627 \u0648\u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u064b\u0644\u0627.<\/li><li>\u0627\u0628\u062f\u0623\u064a \u0628\u0633\u062d\u0628 \u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643 \u0644\u0644\u0648\u0635\u0648\u0644 \u0644\u0632\u0627\u0648\u064a\u0629 \u065245 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636.<\/li><li>\u0639\u0648\u062f\u064a \u0628\u0631\u062c\u0644\u0643 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/li><li>10 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n<p><strong>Squat Jump<\/strong><\/p>\n\n\n\n<p>\u064a\u0631\u0643\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0647\u0627.<\/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-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18036\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-portrait-1.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>\u0642\u0641\u064a \u0648\u0631\u062c\u0644\u0643 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u062b\u0628\u062a\u064a \u0643\u0639\u0628 \u0631\u062c\u0644\u0643 \u0648\u0627\u062f\u0641\u0639\u0649 \u0648\u0633\u0637\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0628\u0648\u0633\u0637\u0643 \u0644\u0623\u0633\u0641\u0644\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \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 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0631\u062c\u0644\u0643.<\/li><li>\u0627\u0646\u0632\u0644\u064a \u062d\u062a\u064a \u065290 \u0623\u0648 \u062a\u062d\u062a\u0647\u0627 \u0628\u0642\u0644\u064a\u0644 \u062b\u0645 \u0627\u0642\u0641\u0632\u064a \u0644\u0623\u0639\u0644\u0649 \u0648\u0645\u062f\u064a \u0631\u062c\u0644\u0643 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646\u064a \u0642\u062f \u0623\u0646\u0647\u064a\u062a\u064a \u0639\u062f\u0629.<\/li><li>&nbsp; 12 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<p><strong>Push Ups<\/strong><\/p>\n\n\n\n<p>\u0623\u0634\u0647\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0639\u062f \u0645\u0646 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0639\u0627\u0644\u0645\u064a\u064b\u0627 \u0648\u064a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u064a\u0627 \u0648\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0648\u0633\u0637.<\/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-2-513x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18039\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/4-portrait-2-scaled.webp 1284w\" 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>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\u064a \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0636\u0639\u064a \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0636\u063a\u0637\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0646\u0632\u0644\u064a \u0628\u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062d\u062a\u064a \u062a\u0643\u0648\u0646 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0643\u0648\u0639 \u065290.<\/li><li>8 \u0639\u062f\u0627\u062a<\/li><\/ul>\n\n\n\n<h4>\u0643\u064a\u0641 \u0627\u0634\u062f \u062c\u0633\u0645\u064a \u0641\u064a \u0627\u0633\u0631\u0639 \u0648\u0642\u062a\u061f<\/h4>\n\n\n\n<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u062a\u0627\u0626\u062c\u060c<br>\u0648\u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li><li>\u0645\u0645\u0627\u0631\u0633\u0629<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%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%81%d9%8a-%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\/\" data-type=\"post\" data-id=\"17214\"> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 <\/a>\u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629.<\/li><li>\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u062a\u0648\u0627\u0632\u0646.<\/li><li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645.<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0627\u0641\u064a \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><li>\u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><li>\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0633\u0643\u0631 \u0645\u0631\u062a\u0641\u0639\u0629.<\/li><li>\u0643\u0645\u0627 \u0646\u0646\u0635\u062d\u0643 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0644\u062d.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0631\u063a\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f \u0628\u0623\u0633\u0647\u0644 \u0627\u0644\u0637\u0631\u0642\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u064a\u062d\u062a\u0627\u062c \u0644\u0644\u0642\u0644\u064a\u0644\u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0646\u0633\u0627\u0621\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0645\u0631\u0636\u064a\u0629 \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a. \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\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\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":[3567,3566,3568],"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\/17741"}],"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=17741"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17741\/revisions"}],"predecessor-version":[{"id":18043,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17741\/revisions\/18043"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}