{"id":17747,"date":"2024-06-23T20:42:18","date_gmt":"2024-06-23T18:42:18","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17747"},"modified":"2024-06-23T20:42:20","modified_gmt":"2024-06-23T18:42:20","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d9%8a%d9%85-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621"},"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\/03\/123234.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18056\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/123234.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/123234-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/03\/123234-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u062f \u062a\u0634\u0639\u0631\u064a\u0646 \u0628\u0627\u0644\u062d\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 \u0644\u0643 \u0628\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0634\u062c\u064a\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 <\/strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/\" data-type=\"post\" data-id=\"8698\"><strong>\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong> <\/a>\u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h2>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621<\/h2>\n\n\n\n<p><strong>Squat To Front Kick<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0639\u062f\u062f \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636.<\/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\/1-514x1024.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18082\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/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 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0646\u0632\u0644\u064a \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u062e\u0644\u0641 \u0648\u062a\u062d\u062a \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0631\u0643\u0628\u062a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0631\u062c\u0644\u0643.<\/li><li>\u0623\u0648\u0644 \u0645\u0627 \u0631\u0643\u0628\u062a\u0643 \u062a\u0635\u0644 \u0644\u0640 \u065290 \u0627\u0636\u0631\u0628\u064a \u0645\u0631\u0629 \u0628\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0645\u0631\u0629 \u0628\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Sit Ups Twist<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u0645\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0623\u064a\u0636\u064b\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\/2-514x1024.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18083\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/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>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>\u0646\u0627\u0645\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0642\u062f\u0645 \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062c\u0639\u0644\u064a \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u062d\u0631\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062c\u0627\u0646\u0628 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u0631\u062a\u0641\u0639\u064a \u0628\u0630\u0631\u0627\u0639\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0641\u0649 \u0627\u062a\u062c\u0627\u0647 \u0631\u062c\u0644\u0643 \u062b\u0645 \u0623\u062f\u064a\u0631\u064a \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u064a\u0645\u064a\u0646.<\/li><li>\u0627\u0631\u062c\u0639\u064a \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u064a\u0633\u0627\u0631 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646\u064a \u0623\u0646\u0647\u064a\u062a\u064a \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Easy Shoulder Taps<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u0627\u0628\u0647\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0648\u0644\u0643\u0646\u0647 \u0623\u0633\u0647\u0644\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c<br>\u00a0\u064a\u0633\u062a\u0647\u062f\u0641 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%83%d8%aa%d8%a7%d9%81\/\" data-type=\"post\" data-id=\"14420\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641<\/a> \u0648\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645.<\/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\/3-514x1024.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18084\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/3-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/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>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>\u0642\u0641\u064a \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u0643 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629&nbsp; \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0628\u062f\u0623\u064a \u0628\u0645\u0644\u0627\u0645\u0633\u0629 \u0643\u062a\u0641\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li><li>\u062b\u0645 \u0645\u0644\u0627\u0645\u0633\u0629 \u0643\u062a\u0641\u0643 \u0627\u0644\u064a\u0633\u0627\u0631 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>Squat Forward And Backward 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\u0623\u0631\u062c\u0644 \u0648\u064a\u0635\u0644\u062d \u0643\u062a\u0633\u062e\u064a\u0646 \u0623\u0648 \u0643\u062a\u0645\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/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\/442020507_1819849611753821_6716828055193074760_n-portrait-2-514x1024.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\" class=\"wp-image-18087\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442020507_1819849611753821_6716828055193074760_n-portrait-2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442020507_1819849611753821_6716828055193074760_n-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442020507_1819849611753821_6716828055193074760_n-portrait-2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442020507_1819849611753821_6716828055193074760_n-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442020507_1819849611753821_6716828055193074760_n-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>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\u0631\u062c\u0639\u064a \u0628\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 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0643\u0628\u062a\u0643 \u0641\u0649 \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 \u0623\u0633\u0641\u0644\u0647\u0627 \u0628\u0642\u0644\u064a\u0644&nbsp; \u062b\u0645 \u0627\u0642\u0641\u0632\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0643\u0631\u0631\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Low Plank Hold<\/strong><\/p>\n\n\n\n<p>\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \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\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/446035401_383750888034962_9051027003521117370_n-portrait-514x1024.webp\" alt=\"\u0627\u064a\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a \u0628\u062a\u062e\u0633\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u061f\" class=\"wp-image-18088\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/446035401_383750888034962_9051027003521117370_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/446035401_383750888034962_9051027003521117370_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/446035401_383750888034962_9051027003521117370_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/446035401_383750888034962_9051027003521117370_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/446035401_383750888034962_9051027003521117370_n-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>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\u0646\u062f\u064a \u0639\u0644\u0649 \u0643\u0648\u0639\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643.<\/li><li>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0628\u0642\u064a \u062b\u0627\u0628\u062a\u0629 \u0641\u0649 \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \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>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) \u0648\u064a\u062d\u0633\u0628 \u0628\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0648\u0642\u062a\u060c \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\/448154157_869451498559964_5878636252668321684_n-portrait-514x1024.webp\" alt=\"\u0627\u064a\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a \u0628\u062a\u062e\u0633\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u061f\" class=\"wp-image-18089\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448154157_869451498559964_5878636252668321684_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448154157_869451498559964_5878636252668321684_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448154157_869451498559964_5878636252668321684_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448154157_869451498559964_5878636252668321684_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448154157_869451498559964_5878636252668321684_n-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>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\u0644\u064b\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><\/ul>\n\n\n\n<h3>\u0627\u064a\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a \u0628\u062a\u062e\u0633\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u061f<\/h3>\n\n\n\n<p><strong>Bodyweight Sumo Squat<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u062e\u0635\u0648\u0635\u064b\u0627 \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\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442017281_949956316906742_5197746709398149667_n-portrait-514x1024.webp\" alt=\"\u0627\u064a\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a \u0628\u062a\u062e\u0633\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u061f\" class=\"wp-image-18091\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442017281_949956316906742_5197746709398149667_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442017281_949956316906742_5197746709398149667_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442017281_949956316906742_5197746709398149667_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442017281_949956316906742_5197746709398149667_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/442017281_949956316906742_5197746709398149667_n-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>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\u064a \u0648\u0631\u062c\u0644\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0646\u0632\u0644\u064a \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0648\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 &nbsp;\u065290 \u0627\u0631\u062c\u0639\u064a \u0644\u0646\u0642\u0637\u0647 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Rrunner lunge Daynamic Stretch With Rotation<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0644\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\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\/445991893_324069244073034_4254625130321626583_n-1-portrait-514x1024.webp\" alt=\"\u0627\u064a\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a \u0628\u062a\u062e\u0633\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u061f\" class=\"wp-image-18090\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/445991893_324069244073034_4254625130321626583_n-1-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/445991893_324069244073034_4254625130321626583_n-1-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/445991893_324069244073034_4254625130321626583_n-1-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/445991893_324069244073034_4254625130321626583_n-1-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/445991893_324069244073034_4254625130321626583_n-1-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>Obliques<\/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\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0639 \u0623\u062e\u0630 \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u062d\u0645\u0644\u064a \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628 \u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0645\u0634\u0637 \u0631\u062c\u0644\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0648\u0627\u0646\u0632\u0644\u064a \u0628\u0648\u0633\u0637\u0643 \u0644\u0623\u0633\u0641\u0644 \u062b\u0645 \u0627\u0633\u062a\u062f\u064a\u0631\u064a \u0644\u0644\u062c\u0627\u0646\u0628.<\/li><li>\u0627\u0631\u062c\u0639\u064a \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0628\u062f\u0644\u064a \u0644\u0644\u0631\u062c\u0644 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0633\u062a\u062f\u064a\u0631\u064a \u0644\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062b\u0627\u0646\u064a \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646\u064a \u0642\u062f\u0623\u0646\u0647\u064a\u062a\u064a \u0639\u062f\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u062a\u0634\u0639\u0631\u064a\u0646 \u0628\u0627\u0644\u062d\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 \u0644\u0643 \u0628\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0634\u062c\u064a\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645. \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 Squat To Front Kick \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0639\u062f\u062f \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 &#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":[3570,3569],"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\/17747"}],"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=17747"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17747\/revisions"}],"predecessor-version":[{"id":18092,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17747\/revisions\/18092"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}