{"id":18258,"date":"2024-07-14T18:19:32","date_gmt":"2024-07-14T16:19:32","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18258"},"modified":"2024-07-14T18:19:34","modified_gmt":"2024-07-14T16:19:34","slug":"4-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/4-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85\/","title":{"rendered":"4 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634 \u0646\u0647\u0627\u0626\u064a\u064b\u0627"},"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-8.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646\" class=\"wp-image-18264\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-8.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-8-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-8-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u062a\u0639\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%ad%d8%af%d9%8a-%d9%83%d9%84%d9%88%d9%8a-%d9%84%d9%86%d8%ad%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" data-type=\"post\" data-id=\"10797\">\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0632\u0639\u062c\u0629 \u0644\u0644\u062c\u0645\u064a\u0639 \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0642\u062f \u0623\u0643\u062f\u0648\u0627 \u0623\u0646 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 <br>\u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646\u0647\u0627 \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <br>\u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 4 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646<\/strong> \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634 \u0646\u0647\u0627\u0626\u064a\u064b\u0627.<\/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> \u0623\u0642\u0648\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0628\u0637\u0646<\/h2>\n\n\n\n<p><strong>Heel Crunch<\/strong><\/p>\n\n\n\n<p>\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 <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\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0627\u0644\u0633\u0647\u0644\u0629 \u0648\u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\u060c<br>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<br>\u0628\u0623\u0644\u0645 \u0623\u0633\u0641\u0644 \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\/1-portrait-4-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0628\u0637\u0646\" class=\"wp-image-18260\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-4-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-4-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-4-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-4-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-4.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 \u0638\u0647\u0631\u0643 \u0648\u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u0643 \u0648\u0631\u062c\u0644\u0643 \u0645\u0631\u0641\u0648\u0639\u0629.<\/li><li>\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0648\u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0631\u062c\u0644\u0643 \u0648\u0627\u0644\u0645\u0633 \u0643\u0639\u0628 \u0631\u062c\u0644\u0643.<\/li><li>\u0627\u0634\u0639\u0631 \u0628\u0627\u0646\u0642\u0628\u0627\u0636 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u062b\u0645 \u0639\u062f \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\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>Obliques<\/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 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0627 \u062a\u0633\u062d\u0628 \u0631\u0642\u0628\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \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 \u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0623\u0639\u0644\u0649 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629.<\/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\u0638\u0647\u0631\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>Leg raised crunches<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u0644\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c<br>\u0648\u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \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.<\/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\/2-portrait-5-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0628\u0637\u0646\" class=\"wp-image-18261\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-5-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-5-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-5-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-5-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-5.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 \u0638\u0647\u0631\u0643 \u0648\u0645\u062f\u0651 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u0627\u0643 \u0645\u0644\u0627\u0645\u0633\u062a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.<\/li><li>\u00b7\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0638\u0647\u0631\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0634\u062f\u0651 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u0627\u064b \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u062d\u0648\u0636.<\/li><li>\u0627\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633\u0627 \u0627\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li><li>\u0643\u0631\u0651\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10-15 \u0645\u0631\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>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0634\u062f\u0651 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0642\u062f\u0631 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0627 \u062a\u0631\u0641\u0639 \u0631\u0642\u0628\u062a\u0643 \u0623\u0648 \u0631\u0623\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u062d\u0631\u0651\u0643 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0633\u064a\u0637\u0631\u064b\u0627 \u0639\u0644\u064a\u0647\u0645\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0644\u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0623\u0639\u0644\u0649 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629.<\/li><li>\u062a\u0646\u0628\u064a\u0647: \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \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\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0631\u0642\u0628\u0629.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0627 \u0647\u0648 \u0627\u0643\u062b\u0631 \u062a\u0645\u0631\u064a\u0646 \u064a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u061f<\/h3>\n\n\n\n<p><strong>Low plank Hold<\/strong><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c <br>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/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\/3-portrait-6-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18262\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-6-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-6-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-6-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-6-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-6.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 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643\u060c<br>\u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/li><li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0641\u062e\u0630\u064a\u0643.<\/li><li>\u00a0\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/li><li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0645\u0639 \u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\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 \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0623\u0642\u0635\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0637\u0648\u0627\u0644 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0644\u0627 \u062a\u062f\u0639\u0651\u0647 \u064a\u062a\u0642\u0648\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 \u0623\u0648 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u062a\u0646\u0641\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0648\u0632\u0646 \u062e\u0641\u064a\u0641\u060c<br>\u0645\u062b\u0644 \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641\u060c \u0625\u0644\u0649 \u064a\u062f\u064a\u0643 \u0623\u0648 \u0642\u062f\u0645\u064a\u0643 \u0644\u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u062a\u0646\u0628\u064a\u0647 \u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0648\u0631\u064b\u0627 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0641\u064a \u0638\u0647\u0631\u0643\u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0633\u062a\u0634\u0631 \u0627\u0644\u0637\u0628\u064a\u0628.<\/li><\/ul>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/h4>\n\n\n\n<p><strong>Oblique Crunches<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641<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\"> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a> \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 (\u0627\u0644\u0645\u0627\u0626\u0644\u0629) \u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0647\u0627\u060c <br>\u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0644\u0645 \u0623\u0633\u0641\u0644 \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\/4-portrait-6-520x1024.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0635\u0648\u0631\" class=\"wp-image-18263\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-6-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-6-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-6-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-6-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/4-portrait-6.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 \u00a0\u0639\u0644\u0649 \u0623\u062d\u062f \u062c\u0627\u0646\u0628\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u064a\u0643 \u0645\u0631\u0641\u0648\u0639\u062a\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u064a\u062f\u0643 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u064a\u062f\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629.<\/li><li>\u00a0\u0627\u062e\u0641\u0636 \u062c\u0630\u0639\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u00a0\u0643\u0631\u0631 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/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 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0627 \u062a\u0633\u062d\u0628 \u0631\u0642\u0628\u062a\u0643 \u0628\u064a\u062f\u0643.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 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