{"id":18247,"date":"2024-07-14T14:26:16","date_gmt":"2024-07-14T12:26:16","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18247"},"modified":"2024-07-14T14:26:18","modified_gmt":"2024-07-14T12:26:18","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa-%d9%84%d9%86%d8%b3%d9%81-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%a7%d9%84%d9%83%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa-%d9%84%d9%86%d8%b3%d9%81-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%a7%d9%84%d9%83%d8%a7\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0646\u0633\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644"},"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\/07\/May14-Blog-Recovered-Recovered-Recovered.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a\" class=\"wp-image-18255\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-Recovered-Recovered-Recovered.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-Recovered-Recovered-Recovered-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-Recovered-Recovered-Recovered-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u0627\u0643\u062a\u0633\u0628\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0634\u0647\u0631\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0633\u0628\u0628 \u0646\u062a\u0627\u0626\u062c\u0647\u0627 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0641\u0648\u0632 \u0628\u0647\u0627 \u0641\u064a \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629\u060c<br>\u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a<\/strong> \u0644\u0646\u0633\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><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 \u0647\u064a\u062a \u0644\u0646\u0633\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/h2>\n\n\n\n<p><strong>Lateral Shuffle<\/strong><strong><\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u0648\u064a\u0635\u0644\u062d \u0644\u0644\u062a\u0633\u062e\u064a\u0646 \u0623\u0648 \u0643\u062a\u0645\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c<br>\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0631\u0634\u0627\u0642\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/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\/07\/449440711_3681208805472817_7568541459066785231_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a\" class=\"wp-image-18250\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449440711_3681208805472817_7568541459066785231_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449440711_3681208805472817_7568541459066785231_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449440711_3681208805472817_7568541459066785231_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449440711_3681208805472817_7568541459066785231_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449440711_3681208805472817_7568541459066785231_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u0631\u062c\u0644\u0643 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li><li>\u0627\u0646\u0632\u0644 \u0628\u062d\u0648\u0636\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627<br>\u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0631\u062c\u0644\u064a\u0643.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0647\u0631\u0648\u0644\u0629 4 \u062e\u0637\u0648\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u062b\u0645 4 \u062e\u0637\u0648\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Glutes<\/li><li>Quadriceps<\/li><\/ul>\n\n\n\n<p>\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062d\u0645\u0644 \u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u0643\u0645\u0627 &nbsp;\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0633\u0637\u062d \u063a\u064a\u0631 \u0645\u0633\u062a\u0648\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0631\u062c \u0623\u0648 \u0627\u0644\u0631\u0645\u0644.<\/li><li>\u062a\u0646\u0628\u064a\u0647: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u0648 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>High plank hold<\/strong><strong><\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u062a\u0647\u0627\u060c<br>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0644\u0623\u0644\u0645 \u0627\u0644\u0638\u0647\u0631.<\/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\/07\/450229106_1427450811249163_5432929292990616305_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18251\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/450229106_1427450811249163_5432929292990616305_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/450229106_1427450811249163_5432929292990616305_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/450229106_1427450811249163_5432929292990616305_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/450229106_1427450811249163_5432929292990616305_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/450229106_1427450811249163_5432929292990616305_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n<ul><li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\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\u064b\u0627 \u0648\u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li><li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0623\u0631\u062f\u0627\u0641\u0643.<\/li><li>\u0627\u0628\u0642 \u062b\u0627\u0628\u062a\u064b\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Abs<\/li><li>Lower back<\/li><\/ul>\n\n\n\n<p>\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0627\u0628\u062f\u0623 \u0628\u0641\u062a\u0631\u0627\u062a \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0648\u0632\u062f\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/li><li>\u062a\u0646\u0641\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u062a\u0646\u0628\u064a\u0647: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0622\u0644\u0627\u0645\u060c \u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643.<\/li><\/ul>\n\n\n\n<h3>\u0647\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d9%86%d8%ad%d9%8a%d9%81\/\" data-type=\"post\" data-id=\"7415\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a<\/a> \u064a\u0634\u062f \u0627\u0644\u062c\u0633\u0645\u061f<\/h3>\n\n\n\n<p>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0646\u0639\u0645\u060c \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0625\u0644\u064a\u0643 \u0627\u0644\u0622\u062a\u064a:<strong><br>Side To Side Jumps<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0646\u0628\u0636\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642.<\/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\/07\/449693462_448848794774882_3116513120219299246_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18252\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449693462_448848794774882_3116513120219299246_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449693462_448848794774882_3116513120219299246_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449693462_448848794774882_3116513120219299246_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449693462_448848794774882_3116513120219299246_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449693462_448848794774882_3116513120219299246_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u0631\u062c\u0644\u0643 \u0623\u0645\u0627\u0645 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643<\/li><li>\u0627\u0642\u0641\u0632 \u0644\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u064a\u0645\u064a\u0646 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/li><li>\u062b\u0645 \u0627\u0642\u0641\u0632 \u0644\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0623\u0646\u0647\u064a\u062a \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/p>\n\n\n\n<ul><li>Quadriceps<\/li><li>Glutes<\/li><\/ul>\n\n\n\n<p>\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u062a\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/li><li>\u062a\u0646\u0628\u064a\u0647: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0642\u062f\u0645\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>High Knees<\/strong><strong><\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/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\/07\/449737845_511124681345005_7524385207383820237_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18253\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449737845_511124681345005_7524385207383820237_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449737845_511124681345005_7524385207383820237_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449737845_511124681345005_7524385207383820237_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449737845_511124681345005_7524385207383820237_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449737845_511124681345005_7524385207383820237_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u064a\u062f\u0643 \u062b\u0627\u0628\u062a\u0629 \u0648\u0645\u062b\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u0639 \u0648\u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0628\u0637\u0646\u0643<\/li><li>\u062b\u0645 \u0627\u0628\u062f\u0623 \u0627\u0642\u0641\u0632 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u0631\u062c\u0644\u0643 \u0648\u0627\u0644\u0645\u0633 \u0643\u0644 \u064a\u062f \u0645\u0631\u0629 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0642\u062f \u0623\u0646\u0647\u064a\u062a \u0639\u062f\u0629<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Glutes<\/li><li>Quadriceps<\/li><\/ul>\n\n\n\n<p>\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u0633\u062e\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.:<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0627\u0642\u0641\u0632 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062a\u062f\u0644\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0641\u0632\u060c \u0648\u0644\u0645\u0633 \u0643\u0644 \u064a\u062f \u0628\u0642\u062f\u0645\u0647\u0627 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u0639\u0644\u0649.<\/li><li>\u062a\u0646\u0628\u064a\u0647: \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645\u060c \u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Bodyweight reverse lunges<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u060c \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a.<\/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\/07\/449442118_1223994205589204_9167941524492986525_n-portrait-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a\" class=\"wp-image-18254\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449442118_1223994205589204_9167941524492986525_n-portrait-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449442118_1223994205589204_9167941524492986525_n-portrait-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449442118_1223994205589204_9167941524492986525_n-portrait-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449442118_1223994205589204_9167941524492986525_n-portrait-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/449442118_1223994205589204_9167941524492986525_n-portrait.webp 800w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n\n<p>\u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062b\u0645 \u0627\u0631\u062c\u0650\u0639 \u062e\u0637\u0648\u0629 \u0644\u0644\u062e\u0644\u0641 \u0628\u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629.<\/li><li>\u0627\u062d\u0645\u0644 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628 \u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0645\u0634\u0637 \u0631\u062c\u0644\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0648\u0627\u0646\u0632\u0644 \u0628\u0648\u0633\u0637\u0643 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c<br>&nbsp;\u0628\u064a\u0646\u0645\u0627 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u062b\u0645 \u0628\u062f\u0651\u0644 \u0631\u062c\u0644\u0643 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10-15 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0631\u062c\u0644.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n<ul><li>Quadriceps<\/li><li>Glutes<\/li><\/ul>\n\n\n\n<p>\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0643\u062a\u0633\u0628\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0634\u0647\u0631\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0633\u0628\u0628 \u0646\u062a\u0627\u0626\u062c\u0647\u0627 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0641\u0648\u0632 \u0628\u0647\u0627 \u0641\u064a \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629\u060c\u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0646\u0633\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \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\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 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0646\u0633\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 Lateral Shuffle &#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":[2379,2380,3697],"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\/18247"}],"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=18247"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18247\/revisions"}],"predecessor-version":[{"id":18256,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18247\/revisions\/18256"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}