{"id":17992,"date":"2024-09-26T16:32:09","date_gmt":"2024-09-26T14:32:09","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17992"},"modified":"2024-09-26T16:32:13","modified_gmt":"2024-09-26T14:32:13","slug":"%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%a8%d9%8a%d8%aa-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d8%b4%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%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%a8%d9%8a%d8%aa-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d8%b4%d8%af\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645"},"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-39.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18587\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-39.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-39-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-39-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u062a\u0639\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7%d8%9f-%d8%aa%d8%b9%d8%b1%d9%81-%d8%b9\/\" data-type=\"post\" data-id=\"18127\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a>\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 <br>\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643\u060c \u062d\u064a\u062b \u062a\u0642\u0648\u0645 \u0628\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u062a\u0636\u062e \u0627\u0644\u062f\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c <br>\u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0633\u0645\u0643\u060c\u00a0\u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643\u060c <br>\u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0623\u0641\u0636\u0644 <br>\u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0627\u0630\u0627 \u0644\u0648 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062e\u0631\u0648\u062c \u0644\u0644\u062c\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627 <br>\u0623\u0648 \u0644\u0645 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u061f<br> \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/strong>.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/elcoachfitnessapp\"><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><br><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 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h2>\n\n\n\n<p>\u0633\u0648\u0641 \u0646\u062a\u0628\u0639 \u062e\u0644\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645 \u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u060c \u0648\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 Circuit \u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 <br>\u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a\u060c \u062b\u0645 \u062a\u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u0645\u062d\u062f\u062f\u0629\u060c \u0648\u0639\u0644\u064a\u0643 \u0628\u0639\u062f\u0647\u0627 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u062c\u0648\u0644\u0647 \u062b\u0627\u0646\u064a\u0629<br> \u0623\u0648 \u0623\u0643\u062b\u0631 \u062d\u0633\u0628 \u062c\u062f\u0648\u0644\u0643\u060c \u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0636\u064a\u062d \u0625\u0644\u064a\u0643 \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<p>\u0645\u062b\u0627\u0644: \u062c\u0648\u0644\u0629 \/ Circuit 2 repetitions<\/p>\n\n\n\n<p>(Push-ups 10 reps \/ Squats 10 reps \/ High Knees 10 reps)<\/p>\n\n\n\n<ul><li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u0648\u0641 \u062a\u0642\u0648\u0645 \u0628\u0644\u0639\u0628 \u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631\u0629 \u0633\u0643\u0648\u0627\u062a\u060c \u062b\u0645 \u062a\u062a\u0628\u0639\u0647\u0627 \u0628\u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0642\u0641\u0632 \u0639\u0627\u0644\u0649.<\/li><li>\u062b\u0645 \u062a\u062a\u0628\u0639\u0647\u0627 \u0628\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u062d\u0633\u0628 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0643.<\/li><li>\u0648\u0628\u0647\u0630\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0642\u062f \u0627\u0646\u062a\u0647\u062a \u0648\u0639\u0644\u064a\u0643 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0639\u0644\u064a\u0643 \u0625\u0639\u0627\u062f\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\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>\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 \u0628\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\/09\/448719769_1799787680432122_6758404868005329651_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18586\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/448719769_1799787680432122_6758404868005329651_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/448719769_1799787680432122_6758404868005329651_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/448719769_1799787680432122_6758404868005329651_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/448719769_1799787680432122_6758404868005329651_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/448719769_1799787680432122_6758404868005329651_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 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u064a\u062f\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0633\u0637\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0628\u062c\u0627\u0646\u0628 \u0628\u0639\u0636\u0647\u0645\u0627.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u064b\u0627.<\/li><li>\u0627\u0628\u062f\u0623 \u0627\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&nbsp; 45\u0652 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636.<\/li><li>\u0639\u064f\u062f \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<p><strong>Superman Raise<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0628\u0634\u0643\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\/09\/4-portrait-29-2-520x1024.webp\" alt=\"Superman Raise\" class=\"wp-image-18583\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-29-2-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-29-2-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-29-2-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-29-2-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-29-2.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Glutes<\/li><li>Lower Back<\/li><\/ul>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n<ul><li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0631\u062c\u0644\u0627\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0630\u0631\u0627\u0639\u0627\u0643 \u0645\u062b\u0646\u064a\u0629 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u062b\u0645 \u062d\u0631\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637 \u0644\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0635\u0644 \u0644\u0647.<\/li><li>\u0627\u0631\u062c\u0639 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<h3>\u0627\u0632\u0627\u064a \u0627\u0639\u0645\u0644 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u061f<\/h3>\n\n\n\n<p><strong>Bridges<\/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 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062a\u0633\u062e\u064a\u0646 <br>\u0642\u0628\u0644 \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\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\/09\/3-portrait-28-2-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-18579\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-28-2-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-28-2-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-28-2-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-28-2-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-28-2.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>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>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u064a\u062f\u0643 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0633\u062a\u0646\u062f \u0628\u064a\u062f\u0643 \u0648\u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u0648\u0633\u0637\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629.<\/li><li>\u0627\u0642\u0628\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0642\u0648\u0629\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0648\u0633\u0637\u0643 \u0645\u0631\u0629 \u0627\u062e\u0631\u0649 \u0644\u0644\u0623\u0631\u0636 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba\/\" data-type=\"post\" data-id=\"8036\"> \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a> \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h4>\n\n\n\n<p><strong>High Plank Shoulder Taps<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644 core \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u0643\u062a\u0641 \u0628\u0634\u0643\u0644 \u062b\u0627\u0646\u0648\u064a \u0648\u064a\u0635\u0644\u062d \u0643\u062a\u0645\u0631\u064a\u0646 \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\/09\/3-portrait-18-504x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18581\" width=\"252\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-18-504x1024.webp 504w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-18-148x300.webp 148w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-18-768x1562.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-18-755x1536.webp 755w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/3-portrait-18.webp 800w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/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 \u0639\u0644\u0649 \u064a\u062f\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0648\u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u0645\u0633 \u0643\u062a\u0641\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li><li>\u062b\u0645 \u0627\u0644\u0645\u0633 \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>Russian Twist<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0647\u0648\u0631 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0628\u062d\u0631\u0643\u0627\u062a \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0644\u0623\u062e\u0631\u0649 (\u062a\u0648\u0633\u062a)<br>&nbsp;\u0648\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646 \u0623\u0648 \u0639\u0628\u0631 \u0625\u0645\u0633\u0627\u0643 \u0648\u0632\u0646 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\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\/09\/460299214_1046009453410907_158705451258982339_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18588\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/460299214_1046009453410907_158705451258982339_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/460299214_1046009453410907_158705451258982339_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/460299214_1046009453410907_158705451258982339_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/460299214_1046009453410907_158705451258982339_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/460299214_1046009453410907_158705451258982339_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/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>Obliques<\/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\u0631\u062c\u0644\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0628\u062f\u0623 \u0644\u0641 \u0628\u0627\u0644\u062c\u0630\u0639 \u064a\u0645\u064a\u0646 \u0648\u064a\u0633\u0627\u0631 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0623\u0646\u0647\u064a\u062a \u0639\u062f\u0629 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0647\u0627\u0645\u0629: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c<br>\u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u060c \u0641\u0646\u0642\u062a\u0631\u062d \u0639\u0644\u064a\u0643 \u062a\u062c\u0631\u0628\u0629 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629<br>\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 \u0648\u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0635\u0645\u0645 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0643\u060c<br>\u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u0648\u0642\u062a\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 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