{"id":18297,"date":"2024-07-22T00:39:13","date_gmt":"2024-07-21T22:39:13","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18297"},"modified":"2024-07-22T00:39:15","modified_gmt":"2024-07-21T22:39:15","slug":"%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%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%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%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637"},"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-12.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18298\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-12.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-12-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/May14-Blog-12-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0647\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0647\u0645 \u0628\u0648\u062c\u0647 \u0639\u0627\u0645\u060c<br>\u0648\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629.<\/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>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648&nbsp;\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<ul><li>\u062a\u0648\u0641\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7%d8%9f-%d8%aa%d8%b9%d8%b1%d9%81-%d8%b9\/\" data-type=\"post\" data-id=\"18127\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 <\/a>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u0627\u062a\u064a:<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646.<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li><li>\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c.<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645.<\/li><\/ul>\n\n\n\n<p>\u0648\u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>Knee Push Ups<\/strong><\/p>\n\n\n\n<p>\u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u062f\u064a\u0644\u0627\u064b \u0623\u0633\u0647\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u060c<br>\u062d\u064a\u062b \u064a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u064a\u0627\u060c \u0648\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c<br>&nbsp;\u064a\u064f\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0648\u0632\u0645\u0627\u0646\u060c \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u064a \u0623\u062f\u0648\u0627\u062a.<\/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-3-1-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18302\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-3-1-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-3-1-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-3-1-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-3-1-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-3-1.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\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0645\u0633\u0627\u0641\u0629 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062b\u0646\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0635\u062f\u0631\u0643 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u062d\u062a\u0649 \u062a\u0635\u0644 \u0632\u0627\u0648\u064a\u0629 \u0643\u0648\u0639\u064a\u0643 \u0625\u0644\u0649 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a 3 \u0648 4 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a.<\/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>Chest<\/li><li>Triceps<\/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\u0641\u0631\u0648\u062f \u0637\u0648\u0627\u0644 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0634\u064e\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0627 \u062a\u064f\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u060c \u062d\u062a\u0649 \u0644\u0627 \u062a\u064f\u062c\u0647\u062f \u0645\u0641\u0627\u0635\u0644 \u0643\u062a\u0641\u0643.<\/li><li>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u0641\u064a \u0623\u064a \u0645\u0646\u0637\u0642\u0629\u060c \u062a\u0648\u0642\u0641 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0645\u0633\u062a\u0648\u0649 \u0635\u0639\u0648\u0628\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0631\u064a\u0628 \u0623\u0648 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><\/ul>\n\n\n\n<p><strong>Gecko Push-Up<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0631\u062c\u0644\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647 \u0628\u0648\u0632\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\/3-portrait-10-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u00a0\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-18303\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-10-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-10-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-10-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-10-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-10-1039x2048.webp 1039w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/3-portrait-10-scaled.webp 1299w\" 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\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u0645\u0634\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u062c\u0644\u064a\u0643.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646&nbsp; \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0625\u0644\u0649 12 \u0639\u062f\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>Chest<\/li><li>Triceps<\/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 \u0648\u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0647\u0627\u0645: \u00a0\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\u0643\u062a\u0641\u064a\u0646\u060c <br>\u0641\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645.<\/li><li>\u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0647\u0644: \u0627\u062c\u0639\u0644 \u064a\u062f\u064a\u0643 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0623\u0648 \u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636<br>\u0642\u0644\u064a\u0644\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a.<\/li><li>\u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0635\u0639\u0628: \u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0623\u0643\u062b\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a\u060c<br>\u0623\u0648 \u0623\u0636\u0641 \u0648\u0632\u0646\u064b\u0627 \u062e\u0641\u064a\u0641\u064b\u0627\u060c \u0645\u062b\u0644 \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641\u060c \u0625\u0644\u0649 \u064a\u062f\u064a\u0643.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641<\/h3>\n\n\n\n<p><strong>Legs pull- Ins<\/strong><\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0625\u0638\u0647\u0627\u0631 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c <br>\u0648\u064a\u0635\u0644\u062d \u0643\u062a\u0645\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a \u0628\u0648\u0632\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\/1-portrait-8-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641\" class=\"wp-image-18304\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-8-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-8-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-8-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-8-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/1-portrait-8.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>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634 \u0623\u0648 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0633\u062d\u0628 \u0631\u062c\u0644\u0643 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0628\u0637\u0646\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643.<\/li><li>\u0643\u0631\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>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0645\u0634\u062f\u0648\u062f\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0644\u0627 \u062a\u0633\u062d\u0628 \u0633\u0627\u0642\u064a\u0643 \u0628\u0642\u0648\u0629 \u0634\u062f\u064a\u062f\u0629 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0624\u0630\u064a \u0638\u0647\u0631\u0643.<\/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 \u062d\u0645\u0644 \u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0641\u064a \u064a\u062f\u064a\u0643.<\/li><li>\u0647\u0627\u0645: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0622\u0644\u0627\u0645 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0647\u0630\u0627 \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><br><strong>Frog push ups<\/strong><\/p>\n\n\n\n<p>\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u064a\u0627 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c<br>\u0648\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0628\u0629\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0623\u0648\u0644\u064b\u0627.<\/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-9-520x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641\" class=\"wp-image-18305\" width=\"260\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-9-520x1024.webp 520w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-9-152x300.webp 152w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-9-768x1513.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-9-780x1536.webp 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/07\/2-portrait-9.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 \u0639\u0644\u0649 \u064a\u062f\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li><li>\u0627\u0628\u062f\u0623 \u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u0627\u0646\u0632\u0644 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062b\u0645 \u0627\u0631\u062c\u0639 \u0628\u062c\u0633\u0645\u0643 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\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>\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0644\u0627 \u062a\u062f\u0639 \u0648\u0631\u0643\u064a\u0643 \u064a\u062a\u062f\u0644\u064a\u0627\u0646 \u0623\u0648 \u0638\u0647\u0631\u0643 \u064a\u0646\u062d\u0646\u064a.<\/li><li>\u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0635\u0639\u0628\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/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\u0643\u062a\u0641\u064a\u0646 \u0623\u0648 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0623\u0648 \u0627\u0644\u0631\u0633\u063a\u064a\u0646\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u062c\u0646\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u062a\u0648\u0642\u0641 \u0648\u0627\u0633\u062a\u0634\u0631 \u0627\u0644\u0637\u0628\u064a\u0628.<\/li><\/ul>\n\n\n\n<h4>\u0643\u064a\u0641 \u0627\u0639\u0645\u0644 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h4>\n\n\n\n<ul><li>\u0627\u0644\u0623\u0645\u0631 \u0641\u064a \u0645\u0646\u062a\u0647\u064a \u0627\u0644\u0628\u0633\u0627\u0637\u0629 \u0641\u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0648\u0642\u062a\u0643.<\/li><li>\u0627\u0628\u062d\u062b \u0639\u0646 \u0645\u0633\u0627\u062d\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u062e\u0635\u0635\u0647\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 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href=\"https:\/\/blog.elcoach.me\/articles\/%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%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88%d9%86\/\" data-type=\"post\" data-id=\"17968\">\u0627\u0636\u063a\u0637 \u0647\u0646\u0627<\/a><\/strong>.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0647\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0647\u0645 \u0628\u0648\u062c\u0647 \u0639\u0627\u0645\u060c\u0648\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d 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&#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":[1056,3701,3702],"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\/18297"}],"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=18297"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18297\/revisions"}],"predecessor-version":[{"id":18306,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18297\/revisions\/18306"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}