{"id":18323,"date":"2024-07-23T00:22:00","date_gmt":"2024-07-22T22:22:00","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18323"},"modified":"2024-07-23T00:22:02","modified_gmt":"2024-07-22T22:22:02","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84%d9%8a%d9%86-%d9%84%d9%84%d9%82%d8%b6%d8%a7%d8%a1-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%aa%d8%b1%d9%87%d9%84%d8%a7%d8%aa-%d9%88%d8%a8","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d8%ac%d9%84%d9%8a%d9%86-%d9%84%d9%84%d9%82%d8%b6%d8%a7%d8%a1-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%aa%d8%b1%d9%87%d9%84%d8%a7%d8%aa-%d9%88%d8%a8\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0644\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0647\u0644\u0627\u062a \u0648\u0628\u0646\u0627\u0621 \u0633\u0627\u0642\u064a\u0646 \u0645\u0634\u062f\u0648\u062f\u062a\u064a\u0646"},"content":{"rendered":"\n
\"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure>\n\n\n\n

\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644<\/a> \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0647\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644
\u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0648\u062c\u0630\u0627\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0628\u0648\u062c\u0647 \u0639\u0627\u0645\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649
\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646<\/strong> \u0628\u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631<\/p>\n\n\n\n

\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>
\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

\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646<\/h2>\n\n\n\n

\u0633\u0648\u0641 \u0646\u062a\u0628\u0639 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0627\u0644\u064a\u0648\u0645 \u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u060c \u0648\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 Circuit \u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646
\u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a\u060c \u062b\u0645 \u062a\u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u0645\u062d\u062f\u062f\u0629\u060c \u0648\u0639\u0644\u064a\u0643 \u0628\u0639\u062f\u0647\u0627 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u062c\u0648\u0644\u0647 \u062b\u0627\u0646\u064a\u0629
\u0623\u0648 \u0623\u0643\u062b\u0631 \u062d\u0633\u0628 \u062c\u062f\u0648\u0644\u0643\u060c \u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0636\u064a\u062d \u0625\u0644\u064a\u0643 \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n

\u0645\u062b\u0627\u0644: \u062c\u0648\u0644\u0629 Circuit 2 repetitions \/<\/p>\n\n\n\n

(Push-ups 10 reps \/ Squats 10 reps \/ High Knees 10 reps)<\/p>\n\n\n\n

  • \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u0648\u0641 \u062a\u0642\u0648\u0645 \u0628\u0644\u0639\u0628 \u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0636\u063a\u0637 \u0648\u0628\u0639\u062f\u0647\u0627 \u0639\u0634\u0631\u0629 \u0633\u0643\u0648\u0627\u062a\u060c
     \u062b\u0645 \u062a\u062a\u0628\u0639\u0647\u0627 \u0628\u0639\u0634\u0631 \u0639\u062f\u0627\u062a \u0642\u0641\u0632 \u0639\u0627\u0644\u0649.<\/li>
  • \u062b\u0645 \u062a\u062a\u0628\u0639\u0647\u0627 \u0628\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u062d\u0633\u0628 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0643.<\/li>
  • \u0648\u0628\u0647\u0630\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0642\u062f \u0627\u0646\u062a\u0647\u062a \u0648\u0639\u0644\u064a\u0643 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li>
  • \u0639\u0644\u064a\u0643 \u0625\u0639\u0627\u062f\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a.<\/li><\/ul>\n\n\n\n

    \u0648\u0627\u0644\u0622\u0646 \u0625\u0644\u064a\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645:<\/p>\n\n\n\n

    \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n\n\n\n

    Wall sit hold<\/strong><\/p>\n\n\n\n

    \u062a\u0645\u0631\u064a\u0646 \u0628\u062d\u0631\u0643\u0629 \u062b\u0627\u0628\u062a\u0629 \u0648\u0647\u064a \u0627\u0644\u0627\u062a\u0643\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0648\u0636\u0639 \u0627\u0644\u0631\u062c\u0644 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629
    \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u064a\u0634\u062f \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0646\u0647\u0627.<\/p>\n\n\n\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

    \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n

    • Hamstrings<\/li>
    • Quadriceps<\/li><\/ul>\n\n\n\n

      \u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n

      • \u0642\u0641 \u0648\u0627\u0633\u0646\u062f \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li>
      • \u0627\u0646\u0632\u0644 \u0644\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0646 \u0631\u0643\u0628\u062a\u0643.<\/li>
      • \u0627\u0628\u0642 \u062b\u0627\u0628\u062a\u064b\u0627 \u0644\u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/li>
      • \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li>
      • \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/li>
      • \u0627\u0644\u0631\u0627\u062d\u0629: \u062e\u0630 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n

        \u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n

        • \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0623\u0646 \u0648\u0632\u0646\u0643 \u0645\u062a\u0648\u0632\u0639 \u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648\u0649 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li>
        • \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>
        • \u0644\u0627 \u062a\u062f\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>
        • \u062a\u0646\u0641\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/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\u0632\u0627\u0648\u064a\u0629 \u0623\u0635\u063a\u0631 \u0645\u0646 90 \u062f\u0631\u062c\u0629.<\/li>
        • \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u062a\u0642\u062f\u0645\u064b\u0627\u060c \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 \u0625\u0636\u0627\u0641\u064a.
          \u062a\u062d\u0630\u064a\u0631\u0627\u062a: \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\u0638\u0647\u0631\u060c \u0641\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \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

          Bnded squats around the neck<\/strong><\/p>\n\n\n\n

          \u064a\u064f\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c
          \u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 (Quadriceps) \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 (Glutes)
          \u0648\u0630\u0644\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n\n\n\n

          \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

          \u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n

          • \u0642\u0641 \u0639\u0644\u0649 \u0637\u0631\u0641 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u062b\u0627\u0646\u064a \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643
            \u0645\u0639 \u0648\u0636\u0639 \u0631\u062c\u0644\u0643 \u0641\u064a \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li>
          • \u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631
            \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>
          • \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 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li>
          • \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10-15 \u0645\u0631\u0629.<\/li><\/ul>\n\n\n\n

            \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n

            • Quadriceps<\/li>
            • Glutes<\/li><\/ul>\n\n\n\n

              \u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n

              • \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0627\u0633\u0628 \u0644\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li>
              • \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>
              • \u0644\u0627 \u062a\u062a\u0631\u0643 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0623\u0648 \u0627\u0644\u062e\u0627\u0631\u062c.<\/li>
              • \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>
              • \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\u0643\u0628\u062a\u064a\u0646\u060c \u064a\u0631\u062c\u0649 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>
              • \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0645\u0633\u062a\u0648\u0649 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u062b\u0642\u0644 \u0623\u0648 \u0623\u062e\u0641.<\/li><\/ul>\n\n\n\n

                \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0631\u062c\u0627\u0644<\/h4>\n\n\n\n

                Squat \u00a0Close<\/strong><\/p>\n\n\n\n

                \u062a\u0645\u0631\u064a\u0646 squat \u0628\u0648\u0636\u0639 \u0645\u062a\u0642\u0627\u0631\u0628 \u0644\u0644\u0642\u062f\u0645\u064a\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644.<\/p>\n\n\n\n

                \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

                \u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n

                • \u0642\u0641 \u0648\u0631\u062c\u0644\u0643 \u0623\u0636\u064a\u0642 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li>
                • \u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u062e\u0644\u0641 \u0648\u062a\u062d\u062a \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0631\u0643\u0628\u062a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647 \u0631\u062c\u0644\u0643.<\/li>
                • \u0623\u0648\u0644 \u0645\u0627 \u0631\u0643\u0628\u062a\u0643 \u062a\u0635\u0644 \u0644 90 \u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n

                  \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n

                  • Quadriceps<\/li>
                  • Glutes<\/li><\/ul>\n\n\n\n

                    \u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n

                    • \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>
                    • \u0644\u0627 \u062a\u062f\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062a\u062e\u0637\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/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.
                      \u00a0\u0644\u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u062d\u0645\u0644 \u0648\u0632\u0646 \u0625\u0636\u0627\u0641\u064a.<\/li>
                    • \u062a\u062d\u0630\u064a\u0631: \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\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

                      Banded hamstring dual curl<\/strong><\/p>\n\n\n\n

                      \u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/p>\n\n\n\n

                      \"\u062a\u0645\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

                      \u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/p>\n\n\n\n

                      • \u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>
                      • \u0627\u062c\u0639\u0644 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062d\u0648\u0644 \u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/li>
                      • \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0644\u0644\u0622\u062e\u0631 \u0648\u0627\u0631\u062c\u0639 \u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0628\u0637\u0621.<\/li><\/ul>\n\n\n\n

                        \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/p>\n\n\n\n

                        • Hamstrings<\/li>
                        • Quadriceps<\/li><\/ul>\n\n\n\n

                          \u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n

                          • \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0645\u062f\u062f \u0628\u0639\u062f\u0647.<\/li>
                          • \u062d\u0627\u0641\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>
                          • \u062a\u062d\u0643\u0645 \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0628\u0637\u0621 \u0648\u062f\u0642\u0629.<\/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 \u062d\u0628\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u062b\u0642\u0644.<\/li>
                          • \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li>
                          • \u062a\u062d\u0630\u064a\u0631:  \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\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","protected":false},"excerpt":{"rendered":"

                            \u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0647\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644\u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0648\u062c\u0630\u0627\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0628\u0648\u062c\u0647 \u0639\u0627\u0645\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0628\u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \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 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 …<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3642,3704,3705],"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\/18323"}],"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=18323"}],"version-history":[{"count":2,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18323\/revisions"}],"predecessor-version":[{"id":18330,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18323\/revisions\/18330"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}