{"id":17820,"date":"2024-09-29T21:24:50","date_gmt":"2024-09-29T19:24:50","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17820"},"modified":"2024-09-29T21:24:54","modified_gmt":"2024-09-29T19:24:54","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d8%ac-%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-%d9%84%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d8%ac-%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-%d9%84%d9%84\/","title":{"rendered":"\u0627\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u062b\u0627\u0644\u064a"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-40.webp\" alt=\"\u0627\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-18590\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-40.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-40-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-40-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 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data-id=\"17456\">\u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0644\u062c\u064a\u0645<\/a> \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0641\u064a \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u062f\u0648\u0646 \u0627\u0644\u0642\u0644\u0642 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643<br> \u0623\u0648 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0642\u064a\u0642\u0647\u0627\u060c \u0648\u0633\u0648\u0641 \u064a\u0648\u0641\u0631 \u0644\u0643 \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0635\u0645\u0645 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0643<br> \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0628\u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0641\u0636\u0644\u0647\u0627 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\u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c <br>\u0648\u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u062a\u0642\u0648\u0645 \u0628\u0627\u0633\u062a\u0647\u062f\u0627\u0641\u0647\u0627 \u0641\u064a \u064a\u0648\u0645 \u0645\u0639\u064a\u0646\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0646\u0648\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\/\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 <br>\u0627\u0644\u062a\u064a \u0633\u062a\u0624\u062f\u064a\u0647\u0627 \u0641\u064a \u064a\u0648\u0645 \u0645\u0639\u064a\u0646 \u0623\u064a\u0636\u064b\u0627.<\/li><\/ul>\n\n\n\n<p><strong>\u0625\u0646\u0634\u0627\u0621 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0625\u0646\u0634\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 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href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b9%d9%86%d8%a7%d8%b5%d8%b1-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9\/\" data-type=\"post\" data-id=\"13461\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a<\/a> \u0633\u0648\u0641 \u062a\u0639\u064a\u0642 \u062a\u0642\u062f\u0645\u0643.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062d\u064a \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062a\u0623\u0643\u0644 \u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0641\u0642\u0637\u060c<br>\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0645\u0627 \u0632\u0644\u062a \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0637\u0627\u0644\u0645\u0627 \u0623\u0646\u0643 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0643\u0627\u0641\u064a\u0629\u060c <br>\u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (1.2-1.7 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645).<\/li><\/ul>\n\n\n\n<p><strong>\u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062a\u0627\u0644\u064a \u0648\u0627\u0644\u0630\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 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\u0627\u0644\u0631\u063a\u0648\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c<br>\u00a0(static stretching and foam rolling )<br>\u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\/\u0627\u0644\u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0623\u064a\u0627\u0645.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u062a\u0643 \u0644\u064a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0635\u062d\u0629\u060c \u0648\u0644\u0627 \u062a\u0645\u0644\u0643 \u0627\u0644\u0648\u0642\u062a&nbsp;\u0644\u0644\u062a\u0631\u062f\u062f \u0639\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c\u0641\u0639\u0644\u064a\u0643 \u0628\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645 \u0641\u064a \u0627\u0644\u0648\u0637\u0646 \u0627\u0644\u0639\u0631\u0628\u064a. \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 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 &#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":[3584,3583],"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\/17820"}],"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=17820"}],"version-history":[{"count":2,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17820\/revisions"}],"predecessor-version":[{"id":18591,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17820\/revisions\/18591"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}