{"id":18162,"date":"2024-06-27T23:14:51","date_gmt":"2024-06-27T21:14:51","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18162"},"modified":"2024-06-27T23:14:53","modified_gmt":"2024-06-27T21:14:53","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-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d8%af%d8%a7%d8%b9%d9%8b%d8%a7-%d9%84%d9%84%d9%83%d8%b1%d8%b4","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-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d8%af%d8%a7%d8%b9%d9%8b%d8%a7-%d9%84%d9%84%d9%83%d8%b1%d8%b4\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646: \u0648\u062f\u0627\u0639\u064b\u0627 \u0644\u0644\u0643\u0631\u0634"},"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\/\u0647.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-18169\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/\u0647.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/\u0647-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/\u0647-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u064a\u0627\u0645\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0643\u062a\u0633\u0628 \u0648\u0632\u0646\u064b\u0627\u060c \u0641\u0642\u062f \u062a\u062c\u062f\u0647 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0645\u062a\u0631\u0643\u0632\u064b\u0627 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0623\u0644\u064a\u0633 \u0643\u0630\u0644\u0643 \u061f<br>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645 \u0643\u0644 \u0634\u062e\u0635 \u064a\u0633\u062a\u062c\u064a\u0628 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646\u0637\u0642\u0629 \u0645\u0639\u0631\u0636\u0629<br>\u0644\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/\" data-type=\"post\" data-id=\"9229\">\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a>\u060c \u0648\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u0648\u0631 \u0627\u0644\u0636\u0627\u0631\u0629 \u0644\u0623\u0646\u0647 \u0628\u0645\u062b\u0627\u0628\u0629 \u062f\u0639\u0648\u0629 \u0645\u0641\u062a\u0648\u062d\u0629<br>\u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649\u0649 \u062d\u064a\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0633\u0644\u0628\u064a\u060c \u0644\u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629<br>&nbsp;\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0643\u0644 \u0627\u0644\u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u0627\u0643\u062a\u0633\u0628\u062a\u0647\u0627\u060c \u0641\u0625\u0644\u064a\u0643 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/strong><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/h2>\n\n\n\n<p><strong>Spot run<\/strong><\/p>\n\n\n\n<ul><li>\u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0646 \u0633\u0631\u0639\u062a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c<br> \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646.<\/li><li>\u0627\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 1 \u0625\u0644\u0649 2 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u0644\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/li><li>\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 \u0647\u0646\u0627\u060c \u0648\u0627\u0633\u062a\u0647\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0627\u0633\u062a\u0639\u062f \u0644\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li><li>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0631\u0628\u0639 \u062c\u0648\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><\/ul>\n\n\n\n<p><strong>High knee<\/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 \u0627\u0644\u0628\u0637\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\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u0627\u062c\u0644\u0628 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0647\u0630\u0627 \u0643\u0644 \u0634\u064a\u0621.<\/li><li>\u0644\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c<br>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 50 \u0639\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u0633\u0627\u0642.<\/li><li>\u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629\u060c \u0644\u0630\u0627 \u062d\u0627\u0648\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Plank<\/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-2-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-18163\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-2.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>\u062d\u0631\u0643 \u0648\u0632\u0646\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 (\u0623\u0648 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f).<\/li><li>\u0642\u0645 \u0628\u062a\u0635\u0648\u064a\u0628 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u0645\u0627\u0645\u0643<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u062b\u0648\u0627\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0632\u0639\u0643 \u062b\u0627\u0628\u062a\u064b\u0627.<\/li><li>\u0623\u0639\u062f \u0630\u0631\u0627\u0639\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0628\u0637\u0621.<\/li><li>\u063a\u064a\u0631 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u062b\u0645 \u0643\u0631\u0631.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0639\u062f\u0627\u062a.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n\n\n\n<p><strong>Mountain climbers<\/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\/448759119_1540698773147352_7276567528344530597_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-18166\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_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>\u0641\u0631\u0642 \u0627\u0644\u064a\u062f\u0627\u0646\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u0647\u0627.<\/li><li>\u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639\u060c \u0627\u062d\u0636\u0631 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u062c\u0632\u0639\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.<\/li><\/ul>\n\n\n\n<p><strong>Leg raise<\/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\/448719769_1799787680432122_6758404868005329651_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634\" class=\"wp-image-18168\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448719769_1799787680432122_6758404868005329651_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448719769_1799787680432122_6758404868005329651_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448719769_1799787680432122_6758404868005329651_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448719769_1799787680432122_6758404868005329651_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448719769_1799787680432122_6758404868005329651_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\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0631\u0641\u0639\u0647\u0627 \u062d\u062a\u0649 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u063a\u064a\u0631 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u0622\u0646\u060c \u0641\u0627\u0628\u0630\u0644 \u062c\u0647\u062f\u064b\u0627 \u0644\u0631\u0641\u0639\u0647\u0645\u0627 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0646\u0632\u0644\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 15 \u0625\u0644\u0649 20 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<h4>\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u0644 \u0627\u0644\u0643\u0631\u0634 \u0628\u0633\u0631\u0639\u0629\u061f<\/h4>\n\n\n\n<p><strong>Jumping jacks<\/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-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-18164\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0641\u062a\u062d \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u062c\u0627\u0646\u0628\u064a \u0648\u0627\u0631\u0633\u0645 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0628\u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u062f\u062f \u0633\u0627\u0642\u064a\u0643\u060c \u0635\u0641 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u0623\u063a\u0644\u0642 \u0633\u0627\u0642\u064a\u0643 \u0648\u0623\u0646\u062a \u062a\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0628\u0643\u062a\u0641\u0643\u060c \u0623\u0639\u062f \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645.<\/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>Crunches<\/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\/448807327_410433195285101_6821246192109911429_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634\" class=\"wp-image-18165\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448807327_410433195285101_6821246192109911429_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448807327_410433195285101_6821246192109911429_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448807327_410433195285101_6821246192109911429_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448807327_410433195285101_6821246192109911429_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448807327_410433195285101_6821246192109911429_n-portrait.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0633\u062a\u0644\u0642\u064a.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0628\u0639\u064a\u062f\u064b\u0627.<\/li><li>\u0634\u0628\u0643 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643\u060c \u0627\u0633\u062a\u0646\u0634\u0642 \u0623\u062b\u0646\u0627\u0621 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0631\u0623\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/li><li>\u0628\u0639\u062f \u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0623\u0646\u0641\u0627\u0633\u060c \u0623\u0639\u062f \u0636\u0628\u0637 \u0648\u0636\u0639\u0643.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p><strong>V tucks<\/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\/448649236_8256525937701218_9123741572898988953_n-portrait-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634\" class=\"wp-image-18167\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448649236_8256525937701218_9123741572898988953_n-portrait-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448649236_8256525937701218_9123741572898988953_n-portrait-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448649236_8256525937701218_9123741572898988953_n-portrait-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448649236_8256525937701218_9123741572898988953_n-portrait-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448649236_8256525937701218_9123741572898988953_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\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0631\u0641 V \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0631\u0641\u0648\u0639\u062a\u0627\u0646 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0632\u0639\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u064a\u0644 \u0644\u0644\u062e\u0644\u0641 \u0648\u062a\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643.<\/li><li>\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c <br>\u0623\u0648 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0643 \u0648\u0645\u0634\u0627\u0647\u062f\u0629 \u062e\u0637\u0648\u0627\u062a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646<br> \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0641\u0646\u0642\u062a\u0631\u062d \u0639\u0644\u064a\u0643 \u062a\u062c\u0631\u0628\u0629 <a href=\"https:\/\/elcoach.me\/\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u060c<br>\u0648\u0627\u0644\u0630\u064a \u064a\u062a\u064a\u062d \u0644\u0643 \u062e\u0627\u0635\u064a\u0629 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \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 \u0641\u064a \u0623\u0649 \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a 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