{"id":18134,"date":"2024-06-26T15:11:48","date_gmt":"2024-06-26T13:11:48","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18134"},"modified":"2024-06-26T15:15:35","modified_gmt":"2024-06-26T13:15:35","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%ac%d8%b3%d9%85-%d9%88%d8%af%d8%a7%d8%b9%d9%8b%d8%a7-%d9%84%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d9%85%d8%b1%d8%ad%d8%a8","status":"publish","type":"post","link":"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%84%d9%84%d8%ac%d8%b3%d9%85-%d9%88%d8%af%d8%a7%d8%b9%d9%8b%d8%a7-%d9%84%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d9%85%d8%b1%d8%ad%d8%a8\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0633\u0645: \u0648\u062f\u0627\u0639\u064b\u0627 \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0631\u062d\u0628\u064b\u0627 \u0628\u0627\u0644\u0631\u0634\u0627\u0642\u0629"},"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\/06\/222.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0633\u0645\" class=\"wp-image-18138\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/222.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/222-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/222-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0646\u0639\u0644\u0645 \u062c\u0645\u064a\u0639\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u062a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a <br>\u0648\u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u063a\u0631\u0642 \u0644\u0643\u0646 \u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u0644\u0642\u0644\u0642\u060c <br>\u0641\u0633\u0648\u0641 \u0646\u0642\u062f\u0645 \u0644\u0643 \u0627\u0644\u064a\u0648\u0645 \u0627\u0641\u0636\u0644 5 <strong>\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0644\u0644\u062c\u0633\u0645\u060c \u0627\u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u064a\u0637 <br>\u0648\u0645\u0646 \u0627\u0644\u0645\u0624\u0643\u062f \u0623\u0646\u0647 \u0633\u064a\u0628\u0642\u064a\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u062c\u064a\u062f\u0629 \u0644\u0628\u0642\u064a\u0629 \u062d\u064a\u0627\u062a\u0643.<\/p>\n\n\n\n<h2>\u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0633\u0645\u061f<\/h2>\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\/06\/448665657_1885720838572506_7939091794437464265_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646\" class=\"wp-image-18141\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448665657_1885720838572506_7939091794437464265_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448665657_1885720838572506_7939091794437464265_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448665657_1885720838572506_7939091794437464265_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448665657_1885720838572506_7939091794437464265_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448665657_1885720838572506_7939091794437464265_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0630\u0644\u0643\u060c .<\/li><li>\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0645\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0644\u062a\u0643\u0645\u0644 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0639\u062f\u0627\u062a.<\/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\/06\/448852801_1213599130060054_4251617683905319993_n-portrait-514x1024.webp\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0633\u0645\" class=\"wp-image-18143\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448852801_1213599130060054_4251617683905319993_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448852801_1213599130060054_4251617683905319993_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448852801_1213599130060054_4251617683905319993_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448852801_1213599130060054_4251617683905319993_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448852801_1213599130060054_4251617683905319993_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c<br>\u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0630\u0642\u0646\u0643 \u0644\u0623\u0639\u0644\u0649\u060c \u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641<br>\u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0633\u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/li><li>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0646\u062d\u0646\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0623\u0648 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c\u060c<br>\u0642\u0645 \u0628\u0625\u0633\u0642\u0627\u0637\u0647\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0625\u062e\u0631\u0627\u062c \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 20 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Standing overhead dumbbell presses<\/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\/06\/448892783_2469165436806139_3071078407278873384_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18144\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448892783_2469165436806139_3071078407278873384_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448892783_2469165436806139_3071078407278873384_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448892783_2469165436806139_3071078407278873384_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448892783_2469165436806139_3071078407278873384_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448892783_2469165436806139_3071078407278873384_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062e\u062a\u0631 \u0645\u062c\u0645\u0648\u0639\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u062d\u0631\u0643 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u0648\u0642 \u0643\u062a\u0641\u064a\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643.<\/li><li>\u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631\u060c \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644\u060c<br>&nbsp;\u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<h3><a href=\"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-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%85%d8%ac%d8%a7%d9%86%d9%8a\/\" data-type=\"post\" data-id=\"9130\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629<\/a> \u0633\u0647\u0644\u0629 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a<\/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\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18145\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0640 core \u0636\u064a\u0642\u064b\u0627\u060c \u0648\u0643\u062a\u0641\u064a\u0643 \u0645\u0633\u062d\u0648\u0628\u0629 \u0644\u0623\u0633\u0641\u0644 \u0648\u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0628 \u0635\u062f\u0631\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u062f \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0639\u0627\u062f \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a.<\/li><\/ul>\n\n\n\n<p>\u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643\u060c<br>&nbsp;\u0648\u0633\u062a\u0638\u0644 \u062a\u062c\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<p><strong>Glute bridge<\/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\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-513x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18146\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-513x1024.webp 513w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-768x1532.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-1027x2048.webp 1027w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448443571_1462922540999891_6115307403823890965_n-portrait-scaled.webp 1284w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c<br>&nbsp;\u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643\u060c \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0632\u0639\u0643 \u0648\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0623\u0631\u0636\u060c<br>\u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u0642\u0644\u0628\u0643 \u062d\u062a\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0645\u0646 1 \u0625\u0644\u0649 2 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0642\u0645\u0629 \u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0623\u0643\u0645\u0644 10-12 \u0639\u062f\u0629 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \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\u0645\u062f\u0629 30 \u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0642\u062f \u062a\u062d\u062f\u062b \u0641\u0627\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0644\u064a\u0627\u0642\u062a\u0643<br>\u0648\u0635\u062d\u062a\u0643 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0631\u0628\u0629 <a href=\"https:\/\/elcoach.me\/\" data-type=\"URL\" data-id=\"https:\/\/elcoach.me\/\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u062a\u0633\u0645\u062a\u0639 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 <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.<\/p><\/blockquote>\n\n\n\n<h4>\u0645\u0627 \u0647\u0648 \u0627\u0643\u062b\u0631 \u062a\u0645\u0631\u064a\u0646 \u064a\u062d\u0631\u0642 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d9%86%d8%ad%d8%aa-%d8%a7%d9%84%d8%ae%d8%b5%d8%b1-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" data-type=\"post\" data-id=\"16289\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a>\u061f<\/h4>\n\n\n\n<p>\u064a\u0639\u062f \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0643\u0644 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\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\/06\/448694601_508237324876481_67318553804619928_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18147\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u064a\u062f\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0632\u0631\u0648\u0639\u0629 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0642\u0646\u0643 \u0645\u062f\u0633\u0648\u0633\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0646\u0638\u0631\u062a\u0643 \u0623\u0645\u0627\u0645 \u064a\u062f\u064a\u0643.<\/li><li>\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0648\u0645\u0636\u0628\u0648\u0637\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0633\u0645\u0643\u060c<br>\u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0643\u0644\u0647\u0627 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0623\u0643\u0645\u0644 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u0628\u062f\u0621.<\/li><\/ul>\n\n\n\n<p><strong>Side planks<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0642\u062f\u0645\u0643 \u0645\u0643\u062f\u0633\u0629 \u0641\u0648\u0642 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0642\u062f\u0645\u0643.<\/li><li>\u0627\u062f\u0639\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0639 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u0643.<\/li><li>\u0634\u062f \u062c\u0632\u0639\u0643 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0631\u0641\u0639 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