{"id":18022,"date":"2024-09-12T13:07:48","date_gmt":"2024-09-12T11:07:48","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18022"},"modified":"2024-09-19T13:16:53","modified_gmt":"2024-09-19T11:16:53","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%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-%d8%a8%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%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-%d8%a8%d8%a7\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\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\/09\/May14-Blog-33.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-18514\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-33.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-33-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/May14-Blog-33-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 <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%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%88%d9%85%d8%a7-%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7\/\" data-type=\"post\" data-id=\"11830\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a>\u060c \u0647\u0648 \u062c\u0632\u0621 \u0645\u0647\u0645 \u0645\u0646 \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c<br>\u0641\u0642\u062f \u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c <br>\u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a <\/strong>\u0648\u0647\u0646\u0648\u0636\u062d\u0644\u0643 \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 <br>\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/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 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h2>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0647\u0646\u0648\u0636\u062d\u0644\u0643 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0647\u0648 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 circuit:<\/p>\n\n\n\n<p>\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u060c \u0628\u062d\u064a\u062b \u0623\u0646\u0643 \u062a\u0644\u0639\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a\u060c<br>\u0648\u062a\u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u0645\u062d\u062f\u062f\u0629\u060c \u0648\u062a\u0631\u062c\u0639 \u062a\u0639\u064a\u062f\u0647\u0645 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u062c\u0648\u0644\u0629 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631\u0631 \u062d\u0633\u0628 \u062c\u062f\u0648\u0644\u0643.<\/p>\n\n\n\n<p>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/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 kness 10 reps)<\/p>\n\n\n\n<ul><li>\u062a\u0644\u0639\u0628 \u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0636\u063a\u0637\u060c \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631\u0629 \u0633\u0643\u0648\u0627\u062a\u060c \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0642\u0641\u0632 \u0639\u0627\u0644\u064a.<\/li><li>\u062b\u0645 \u062a\u0631\u062a\u0627\u062d \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 \u0627\u0646\u062a\u0647\u062a\u060c \u0648\u0646\u062f\u062e\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0648\u0641\u064a \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u062a\u0642\u0648\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0648\u0644 \u0644\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Lunges<\/strong><\/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\/6-portrait-1-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18511\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/6-portrait-1-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/6-portrait-1-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/6-portrait-1-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/6-portrait-1-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/6-portrait-1.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0628\u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u060c<br>\u0648\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u0649 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0641\u0631\u0648\u062f.<\/li><li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u0623\u0648 \u0623\u0643\u062b\u0631.<\/li><li>\u062b\u0645 \u062e\u0630 \u062e\u0637\u0648\u0629 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u062e\u0644\u0641 \u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u064a\u0633\u0627\u0631\u0643\u060c \u0648\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0643\u0631\u0631 10 \u0625\u0644\u0649 12 \u0645\u0631\u0629\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062d \u0644\u0641\u062a\u0631\u0629 \u0642\u0644\u064a\u0644\u0629 \u0648\u0627\u0641\u0639\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<p><strong>Planks<\/strong><\/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\/457801603_1251522802399646_5165873929823146518_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-18517\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457801603_1251522802399646_5165873929823146518_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457801603_1251522802399646_5165873929823146518_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457801603_1251522802399646_5165873929823146518_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457801603_1251522802399646_5165873929823146518_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457801603_1251522802399646_5165873929823146518_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0641\u0642\u0637.<\/li><li> \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 <br>\u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062d\u0627\u0648\u0644 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0623\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0640 20 \u062b\u0627\u0646\u064a\u0629 \u062d\u062a\u064a \u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0635\u0639\u0648\u0628\u0629.<\/li><li>\u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0642\u0648\u0629\u060c <br>\u0648\u0646\u0646\u0635\u062d\u0643 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 &nbsp;\u0623\u0648 \u0623\u0643\u062b\u0631.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7\/\" data-type=\"post\" data-id=\"18331\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n<p><strong>Pushups<\/strong><\/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\/457692841_526549429750972_1153415595483186906_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\" class=\"wp-image-18512\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457692841_526549429750972_1153415595483186906_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457692841_526549429750972_1153415595483186906_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457692841_526549429750972_1153415595483186906_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457692841_526549429750972_1153415595483186906_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/457692841_526549429750972_1153415595483186906_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li><li>\u0627\u0633\u0646\u062f \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643<br>&nbsp;\u062d\u062a\u0649 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u062f\u0641\u0639 \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 8-12 \u0645\u0631\u0629. \u0627\u0628\u062f\u0623 \u0628\u0640 1-2 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0648\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0623 \u0641\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0646\u0633\u062e\u0629 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0647\u064a knee pushups<br>\u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0647\u064a\u0643\u0648\u0646 \u0627\u0646\u0643 \u0647\u062a\u0633\u0646\u062f \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0645\u0634\u0637 \u0631\u062c\u0644\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Squats<\/strong><\/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-13-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18510\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-13-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-13-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-13-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-13-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/09\/4-portrait-13.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u062a\u062d\u0631\u064a\u0643 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0643\u0623\u0646\u0643 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u062d\u064a\u062b \u062a\u0628\u0642\u064a \u0641\u0648\u0642 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0646\u0632\u0648\u0644 \u062d\u062a\u064a \u062a\u0643\u0648\u0646 \u0648\u0631\u0643\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0623\u0648 \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u064a\u0643 \u0628\u0642\u0648\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 (\u0627\u0644\u0648\u0642\u0648\u0641 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645)<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<h4>\u0643\u064a\u0641 \u0627\u0628\u062f\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h4>\n\n\n\n<ul><li>\u0623\u0648\u0644 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0639\u062f \u0644\u062a\u0628\u062f\u0623 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c <br>\u0647\u062a\u0643\u0648\u0646 \u0623\u0648\u0644 \u062e\u0637\u0648\u0629 \u0647\u064a \u062a\u062d\u062f\u064a\u062f \u0645\u0643\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u062a\u0642\u062f\u0631 \u062a\u062a\u0645\u0631\u0646 \u0641\u064a\u0647 \u0628\u0634\u0643\u0644 \u0622\u0645\u0646 <br>\u0645\u0646 \u063a\u064a\u0631 \u0645\u0627 \u062a\u062a\u0639\u0631\u0636 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0628\u0645\u0639\u0646\u0649 \u0623\u0646\u0643 \u062a\u062d\u062f\u062f \u0645\u0646\u0637\u0642\u0629 \u0628\u0639\u064a\u062f\u0629 \u0639\u0646 \u0627\u0644\u0623\u062b\u0627\u062b \u0648\u0627\u0631\u0636\u064a\u062a\u0647\u0627 \u0645\u0627\u0646\u0639\u0629 \u0644\u0644\u0625\u0646\u0632\u0644\u0627\u0642.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0634\u0631\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u0627\u0639\u0644\u064a\u0629 \u062a\u0645\u0631\u064a\u0646\u0643\u060c \u0648\u0645\u0646\u0647\u0627 \u0627\u0644\u0622\u062a\u064a:<\/li><li>an exercise mat<\/li><li>resistance bands or tubing<\/li><li>dumbbells<\/li><li>a kettlebell<\/li><li>a stability ball<\/li><li>a medicine ball<\/li><\/ul>\n\n\n\n<p>\u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0648\u0635\u0644\u0646\u0627 \u0644\u0646\u0647\u0627\u064a\u0629 \u0645\u0642\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0646\u062a\u0645\u0646\u064a \u062a\u0643\u0648\u0646 \u0627\u0633\u062a\u0641\u062f\u062a \u0628\u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a\u060c \u0648\u064a\u0633\u0639\u062f\u0646\u0627 \u0645\u0634\u0627\u0631\u0643\u062a\u0643 \u0644\u0646\u0627 \u0641\u064a \u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a\u060c<br> \u0644\u0648 \u062d\u0627\u0628\u0628 \u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0648 \u062e\u0637\u0637 \u062a\u063a\u0630\u064a\u0629 \u062d\u0645\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0639\u0644\u0649 \u0645\u0648\u0628\u0627\u064a\u0644\u0643 \u0644\u062a\u0633\u062a\u0641\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0647\u0648 \u062c\u0632\u0621 \u0645\u0647\u0645 \u0645\u0646 \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c\u0641\u0642\u062f \u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0648\u0647\u0646\u0648\u0636\u062d\u0644\u0643 \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. &#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":[3589,3639,3640],"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\/18022"}],"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=18022"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18022\/revisions"}],"predecessor-version":[{"id":18536,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18022\/revisions\/18536"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}