{"id":18014,"date":"2024-08-22T16:33:25","date_gmt":"2024-08-22T14:33:25","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18014"},"modified":"2024-08-22T16:33:29","modified_gmt":"2024-08-22T14:33:29","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d9%85%d8%af%d8%a9-5-%d8%a3%d9%8a","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-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d9%85%d8%af%d8%a9-5-%d8%a3%d9%8a\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0645\u062f\u0629 5 \u0623\u064a\u0627\u0645 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a"},"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\/08\/May14-Blog-16.webp\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-18366\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-16.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-16-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/08\/May14-Blog-16-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0623\u0648 \u062a\u062e\u0641\u064a\u0641 \u0648\u0632\u0646\u0643 \u062f\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c <br>\u0641\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0647\u0630\u0647 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u062c\u0633\u0645 \u0642\u0648\u064a \u0648\u0631\u0634\u064a\u0642\u060c \u0641\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <br>\u0633\u0646\u0642\u062f\u0645 \u0644\u0643 <strong>\u062c\u062f\u0648\u0644 <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%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" data-type=\"post\" data-id=\"18018\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/a><\/strong> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u062f\u0648\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\"><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 rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\"><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>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644: Lower Body Workout A  <br><\/strong>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a <\/p>\n\n\n\n<ul><li>Glute Bridge &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Jump Squat &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Calf Raise &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Alternate Double To Single Leg Glute Bridge &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Alternate Single Leg Jump To Calf Raise &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Side Leg Lateral Raise &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Squat To Alternate Side Abduction &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Slide Lunge With Floor Touch &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Glute Bridge Hold &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: Upper Body Workout  \u00a0<br><\/strong>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a <\/p>\n\n\n\n<ul><li>Knee Push Up &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Bird Dog With Lateral &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Superman &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>T Push Up &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Reverse Snow Ange) (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Floor Tricep Dip &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Bear Crawl Shoulder Tap &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Down Dog To Push Up Release &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Superman Hold &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: Core Workout <br><\/strong>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a <\/p>\n\n\n\n<ul><li>Straight Leg Hip Raise &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Hip Roll &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Alternate Double To Single Leg Glute Bridge) (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Overhead Crunch) (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Reverse Snow Angel &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Alternate Oblique Crunch &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Plank &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Plank Hip Roll (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Bow Pose &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><\/ul>\n\n\n\n<h3>\u062c\u062f\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%84%d8%aa%d8%a8%d8%af%d8%a3-%d9%8a%d9%88%d9%85%d9%83-%d8%a8%d8%ad%d9%8a%d9%88\/\" data-type=\"post\" data-id=\"17897\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a<\/h3>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639: Lower Body Workout B  <br><\/strong>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a <\/p>\n\n\n\n<ul><li>Burpee &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Lunge &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Calf Raise Toes Out (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Alternate Double To Single Leg Glute Bridge &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Lying Hip Abduction (right side)) (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Lying Hip Abduction (left side) &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Squat To Feet Jack &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Side Sweep Glute Kickback (right side) &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Side Sweep Glute Kickback (left side) &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633: Full Body HIIT &amp; Core Workout <br><\/strong>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a  <\/p>\n\n\n\n<ul><li>Jumping Jack &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Full Plank Shoulder Tap (20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Air Bike &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>Burpee &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Dive Bomber Push Up &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>V Sit Leg Raise &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><li>High Knee &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Cocoon &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>Plank To Full Plank &nbsp;(20 \u062b\u0627\u0646\u064a\u0629)<\/li><li>\u0631\u0627\u062d\u0629 (1 \u062f\u0642\u064a\u0642\u0629)<\/li><\/ul>\n\n\n\n<h4>\u0643\u064a\u0641 \u0623\u0628\u062f\u0623 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h4>\n\n\n\n<ul><li>\u062d\u062f\u062f \u0623\u0647\u062f\u0627\u0641\u0643.<\/li><li>\u062a\u062c\u0646\u0628 \u0643\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0625\u062d\u0628\u0627\u0637.<\/li><li>\u062e\u0635\u0635 \u0648\u0642\u062a\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li><li>\u062e\u0635\u0635 \u0645\u0633\u0627\u062d\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0635\u0645\u0645 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647.<\/li><li>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0639\u0631\u0641 \u0623\u0648\u0644\u064b\u0627 \u0639\u0646 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/li><li>\u0639\u0644\u064a\u0643 \u062a\u0633\u062c\u064a\u0644 \u062a\u0642\u062f\u0645\u0643 \u0643\u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u062d\u0641\u064a\u0632.<\/li><li>\u062a\u062d\u0644\u0649 \u0628\u0627\u0644\u0635\u0628\u0631 \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0644\u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0645\u0631\u0636\u064a\u0629.<\/li><li>\u0646\u0646\u0635\u062d\u0643 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li><li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629.<\/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 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&#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":[3636,3713,3714],"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\/18014"}],"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=18014"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18014\/revisions"}],"predecessor-version":[{"id":18367,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18014\/revisions\/18367"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}