{"id":18152,"date":"2024-06-26T21:58:36","date_gmt":"2024-06-26T19:58:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18152"},"modified":"2024-06-26T21:58:38","modified_gmt":"2024-06-26T19:58:38","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d8%b9%d8%a7%d9%84%d8%a9-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d8%b9%d8%a7%d9%84%d8%a9-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646: 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u062f \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\/06\/May14-Blog-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18153\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-2.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-1-2-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u062a\u062e\u0644\u0635 <br>\u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%86%d9%82%d8%a7%d8%b5-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9\/\" data-type=\"post\" data-id=\"16205\"> \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/a>\u060c <br>\u062a\u062a\u0645\u062a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u062a\u0639\u0632\u064a\u0632 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c <br>\u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 5 \u0645\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/strong><\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/h2>\n\n\n\n<p><strong>Jumping Jacks<\/strong><strong><\/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\/448398940_347302448471656_1772123307349886141_n-portrait-514x1024.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-18155\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_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\u0648\u0642\u0648\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0631\u064a\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0627\u062f\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u062b\u0645 \u0623\u0639\u062f \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/li><li>\u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643\u060c \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u062e\u0641\u064a\u0641 (1 \u0625\u0644\u0649 3 \u0623\u0631\u0637\u0627\u0644) \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Squat Jumps<\/strong><strong><\/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\/448498969_1625800971537161_3113639605818656303_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18157\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448498969_1625800971537161_3113639605818656303_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448498969_1625800971537161_3113639605818656303_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448498969_1625800971537161_3113639605818656303_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448498969_1625800971537161_3113639605818656303_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448498969_1625800971537161_3113639605818656303_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0645\u0639 \u062a\u0641\u0631\u064a\u0642 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0631\u0641\u0648\u0639\u064a\u0646\u060c<br>\u00a0\u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062c\u0627\u0644\u0633\u064b\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0647\u0645\u064a.<\/li><li>\u0623\u0628\u0642 \u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0648\u0627\u0646\u0637\u0644\u0642 \u0641\u064a \u0642\u0641\u0632\u0629 \u0645\u062a\u0641\u062c\u0631\u0629.<\/li><li>\u0627\u0647\u0628\u0637 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><li>\u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0631\u062a\u062f\u0627\u0621 \u0633\u062a\u0631\u0629 \u0648\u0632\u0646 \u0623\u0648 \u062d\u0645\u0644 \u0643\u0631\u0629 \u0645\u0648\u0632\u0648\u0646\u0629 \u0623\u0648 \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Burpees<\/strong><strong><\/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\/448713256_1533215797290938_1545235474831778111_n-portrait-514x1024.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-18156\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448713256_1533215797290938_1545235474831778111_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448713256_1533215797290938_1545235474831778111_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448713256_1533215797290938_1545235474831778111_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448713256_1533215797290938_1545235474831778111_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448713256_1533215797290938_1545235474831778111_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643\u060c<br>\u0648\u0627\u0642\u0641\u0632 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0647\u0628\u0637 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/li><li>\u062b\u0645 \u0627\u0642\u0641\u0632 \u0644\u0625\u0639\u0627\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u064a\u062f\u064a\u0643 \u0648\u0623\u0643\u0645\u0644 \u0642\u0641\u0632\u0629 \u0642\u0648\u064a\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><li>\u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0623\u0636\u0641 push-up \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/li><\/ul>\n\n\n\n<p><strong>High Knees<\/strong><strong><\/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\/448622194_903396578514436_648242181395359207_n-portrait-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18159\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448622194_903396578514436_648242181395359207_n-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448622194_903396578514436_648242181395359207_n-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448622194_903396578514436_648242181395359207_n-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448622194_903396578514436_648242181395359207_n-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448622194_903396578514436_648242181395359207_n-portrait-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062d\u062a\u064a \u062a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0633\u0627\u0642\u064a\u0643 \u0628\u0633\u0631\u0639\u0629 \u062d\u062a\u0649 \u064a\u062a\u0645 \u0633\u062d\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0627\u0644\u0622\u0646 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0633\u062a\u0645\u0631\u0629\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0628\u062f\u064a\u0644 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u062d\u0631\u0643\u0629 \u062a\u0634\u063a\u064a\u0644\u060c<br>\u0645\u0639 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>Plank Jacks<\/strong><strong><\/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-1-514x1024.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-18154\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-1.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\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0639\u0635\u0645\u064a\u0643 \u0639\u0644\u0649 \u062e\u0637 \u0648\u0627\u062d\u062f \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0645\u062a\u062f \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u062e\u0644\u0641\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0642\u0641\u0632 \u0628\u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639\u060c \u062b\u0645 \u0627\u0642\u0641\u0632 \u0628\u0647\u0645\u0627 \u0645\u0639\u064b\u0627 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644 \u062c\u0632\u0639\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a \u0648\u0643\u0646 \u062d\u0631\u064a\u0635\u064b\u0627 \u0639\u0644\u0649 \u0639\u062f\u0645 \u062a\u0631\u0643 \u0648\u0631\u0643\u064a\u0643 \u062a\u062a\u0631\u0647\u0644.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629\u061f<\/h3>\n\n\n\n<p>\u0642\u062f \u062a\u0638\u0646 \u0623\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u062d\u062a\u0627\u062c \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u0623\u0628\u0633\u0637 \u0645\u0646 \u0630\u0644\u0643\u060c<br>\u0648\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0633\u0648\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629\u060c \u0648\u0630\u0644\u0643 \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0627 \u0635\u0631\u062d \u0628\u0647 \u0645\u0648\u0642\u0639 <a href=\"https:\/\/www.healthline.com\/nutrition\/best-exercise-for-weight-loss#swimming\">healthline<\/a><br>\u0648\u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%85%d8%b4%d9%8a-%d9%84%d9%81%d9%82%d8%af%d8%a7%d9%86-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" data-type=\"post\" data-id=\"7373\">\u0627\u0644\u0645\u0634\u064a<\/a><\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0643\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0644\u0640 20 \u0627\u0645\u0631\u0623\u0629 \u0645\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 50-70 \u062f\u0642\u064a\u0642\u0629 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0628\u0645\u062a\u0648\u0633\u0637 1.5\u066a \u0648 1.1 \u0628\u0648\u0635\u0629 (2.8 \u0633\u0645) \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li><li>\u0644\u0644\u0628\u062f\u0621\u060c \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0645\u0634\u064a \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/strong><\/p>\n\n\n\n<ul><li>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u063a\u064a\u0631 \u062d\u0627\u0645\u0644 \u0644\u0644\u0648\u0632\u0646 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0644\u0630\u0644\u0643 \u0644\u0646 \u064a\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643.<\/li><li>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u0643\u0628\u0648\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0623\u0641\u0636\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c<br>\u0648\u062e\u0637\u0631 \u0623\u0642\u0644 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0627\u0644\u0648\u0641\u0627\u0629 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u062a\u0646\u0642\u0644\u0648\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li><li>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0647\u0648 \u0646\u0634\u0627\u0637 \u062e\u0627\u0631\u062c\u064a \u062a\u0642\u0644\u064a\u062f\u064a\u064b\u0627\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u062f\u064a\u0647\u0627 \u062f\u0631\u0627\u062c\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0627\u0644\u062f\u0627\u062e\u0644.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0623\u0633\u0647\u0644 \u0639\u0644\u0649 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