{"id":1996,"date":"2020-05-07T00:13:51","date_gmt":"2020-05-06T22:13:51","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1996"},"modified":"2022-02-12T11:49:56","modified_gmt":"2022-02-12T09:49:56","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d8%a8%d8%b7%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d8%a8%d8%b7%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"

\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062f\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0637\u0646 \u0645\u0646\u062d\u0648\u062a\u0629. \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u0638\u0647\u0631 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646 \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0642\u0631\u0628 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0625\u0644\u0649 “\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646”. \u0644\u0645\u0627\u0630\u0627 \u0627\u061f<\/p>\n

\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641<\/a> \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0625\u0646\u0634\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0623\u0643\u062b\u0631 \u0633\u062d\u0628\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0646\u062d\u0648\u062a \u0648\u0645\u0633\u0637\u062d.<\/p>\n

\u0627\u0633\u062a\u0639\u062f \u0644\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 HIIT \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062f\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0645\u0647\u0627\u0645 \u0645\u0632\u062f\u0648\u062c\u0629. \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u064a\u0633\u062a \u0633\u0648\u0649 \u0646\u0635\u0641 \u0627\u0644\u0645\u0639\u0631\u0643\u0629. \u064a\u062a\u0637\u0644\u0628 \u0646\u062d\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627 \u0643\u0644 \u062d\u0627\u062c\u0629 \u0645\u062d\u062a\u0627\u062c \u062a\u0639\u0631\u0641\u0647\u0627 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a>.<\/p>\n

\u0623\u0633\u0644\u0648\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646<\/h2>\n

\u0643\u064a\u0641 \u062a\u0639\u0645\u0644\u061f \u0642\u0645 \u0628\u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629. (\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0630\u0639 \u0645\u0631\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u0647\u062f\u0626\u0629). \u0643\u0631\u0631 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 3 \u0645\u0631\u0627\u062a \u0644\u0625\u0643\u0645\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 HIIT \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629.<\/p>\n

\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a: \u062d\u062a\u0649 15 \u062f\u0642\u064a\u0642\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a.<\/p>\n

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

1- Squat to Knee Lift Twist<\/h3>\n

\u0623.\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645 \u0639\u0631\u0636 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u0627\u0636\u063a\u0637 \u0644\u0644\u0623\u0633\u0641\u0644 \u0648\u0636\u0639 \u0627\u0644\u0640 Squat\u060c \u0648\u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0644\u062f\u0627\u062e\u0644.<\/p>\n

\u0628.\u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0640Squat\u060c \u0645\u0639 \u0627\u0644\u0645\u0648\u0627\u0632\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0645\u0627\u0645 \u0627\u0644\u0648\u0631\u0643\u060c \u062d\u064a\u062b \u062a\u0645\u062a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u064a\u062f\u0648\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646. \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0643\u0631\u0631 \u0645\u0639 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/p>\n

3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n

\"hiit\"<\/p>\n

2- Side Leap and Balance<\/h3>\n

\u0623. \u0645\u0648\u0627\u0632\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0647\u0646\u0646\u0632\u0644Squat \u00a0\u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0646\u062f\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u064a\u0633\u0631 \u0644\u0644\u062e\u0644\u0641\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.<\/p>\n

\u0628. \u0627\u062f\u0641\u0639 \u0628\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0642\u0641\u0632 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0639\u0644\u0649 \u0644\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0645\u0639 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0641\u062a\u0648\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 (\u062a\u062e\u064a\u0644 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0641\u0648\u0642 \u0628\u0631\u0643\u0629 \u0643\u0628\u064a\u0631\u0629)\u060c \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u0647\u062a\u0639\u0645\u0644 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062a\u0627\u0646\u064a.<\/p>\n

3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n

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

3-Crossing Climber<\/h3>\n

\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0640Plank \u0645\u0639 \u0641\u0635\u0644 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646 \u0627\u0644\u0648\u0631\u0643. \u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u062b\u0645 \u0627\u0644\u0642\u0641\u0632 \u0628\u0633\u0631\u0639\u0629 \u0644\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n

3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n

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

4-180 Squat Jump<\/h3>\n

\u0623. \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645 \u0639\u0631\u0636 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643. \u0647\u0646\u0646\u0632\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0640Squat \u00a0\u0645\u0639 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0644\u062e\u0644\u0641. \u0627\u0642\u0641\u0632 \u0633\u0631\u064a\u0639\u064b\u0627 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u064a\u0645\u064a\u0646\u060c \u0645\u0639 \u0642\u0644\u0628 \u0627\u0644\u062c\u0633\u0645 180 \u062f\u0631\u062c\u0629 \u0641\u064a \u0627\u0644\u0648\u0633\u0637\u060c \u0645\u0639 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0629 \u062f\u0627\u0641\u0639\u0629.<\/p>\n

\u0628. \u062a\u0647\u0628\u0637 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u060c \u0648\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0644\u062e\u0644\u0641. \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n

3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n

\"hiit<\/p>\n

5-Standing Stright-Leg Bicycle<\/h3>\n

\u0623\u200c. \u0647\u0646\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0634\u0628\u0643 \u0627\u0644\u064a\u062f\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629.<\/p>\n

\u0628\u200c. \u0645\u0648\u0627\u0632\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0646\u062e\u0641\u0636\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0639 \u0627\u0644\u062a\u0648\u0627\u0621 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646. \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u061b \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n

\u0644\u0627 \u062a\u0646\u0633 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621.<\/p>\n

\u0645\u0645\u0643\u0646 \u062a\u062a\u0645\u0631\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642\u00a0\u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u0644\u0623\u0646\u0647 \u0647\u064a\u0648\u0641\u0631\u0644\u0643 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644 \u0645\u0639 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u064a\u062a\u062d\u062f\u062f \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0643\u0645\u0627 \u064a\u0648\u0641\u0631 \u0644\u0643 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u0644\u0630\u064a\u0630\u0629\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0641\u0631\u062f\u064a\u0629 \u0645\u0639 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0627\u0644\u0643\u0648\u062a\u0633 \u0645\u0646 \u062f\u0627\u062e\u0644 \u0634\u0627\u062a \u0627\u0644\u0623\u0628\u0644\u064a\u0643\u0634\u0646.<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Shape<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062f\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0637\u0646 \u0645\u0646\u062d\u0648\u062a\u0629. \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u0638\u0647\u0631 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646 \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0642\u0631\u0628 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0625\u0644\u0649 “\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646”. \u0644\u0645\u0627\u0630\u0627 \u0627\u061f \u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 …<\/p>\n","protected":false},"author":15,"featured_media":1998,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[431,430,588,589],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0644\u0644\u0628\u0637\u0646-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1996"}],"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=1996"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1996\/revisions"}],"predecessor-version":[{"id":7433,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1996\/revisions\/7433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1998"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}