{"id":2111,"date":"2020-05-27T18:02:00","date_gmt":"2020-05-27T16:02:00","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2111"},"modified":"2020-05-27T18:02:00","modified_gmt":"2020-05-27T16:02:00","slug":"%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d9%84%d8%ad%d9%81%d8%a7%d8%b8-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d9%84%d8%ad%d9%81%d8%a7%d8%b8-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u062c\u064a\u0645"},"content":{"rendered":"<p>\u064a\u062d\u0627\u0648\u0644 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-2-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h4>2 &#8211; \u0627\u0644\u062d\u062c\u0645<\/h4>\n<p>\u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f\u060c \u062a\u062d\u062a\u0627\u062c \u0644\u062a\u0639\u0632\u064a\u0632 \u0648\u0631\u0641\u0639 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0648\u0644\u0643\u0646\u0643 \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u062c\u0645 \u0645\u0631\u062a\u0641\u0639\u064b\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627\u060c \u0644\u0644\u062a\u0639\u0648\u064a\u0636 \u0639\u0646 \u0642\u0644\u0629 \u0648\u0642\u062a 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\u0628\u0630\u0644\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 Instagram\u060c \u0633\u0627\u0639\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u0646\u0643 \u062a\u0631\u0643\u0632 \u0628\u0634\u062f\u0629 \u0639\u0644\u0649 \u0645\u0647\u0645\u0629). \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0641\u0627\u0635\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u060c \u0642\u0645 \u0628\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 (10 \u0648 15 \u0648 20) \u0645\u0646\u00a0 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a\u060c \u0623\u0648 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631. \u0648\u0643\u0631\u0631 \u0643\u0644 \u0645\u0631\u0629 \u064a\u0646\u0637\u0644\u0642 \u0641\u064a\u0647\u0627 \u0627\u0644\u0645\u0646\u0628\u0647. \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u064a\u0642\u0638 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0621\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0637\u0628\u062e \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0645\u0634\u064a \u0628\u0637\u0631\u064a\u0642\u0629 Lunges. \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u062d\u0631\u0643\u0629 \u062e\u0644\u0641\u064a\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0627\u0644\u0641\u0639\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0629\u060c \u0641\u0625\u0646 \u062d\u062c\u0645\u0643 \u0633\u0648\u0641 \u064a\u0632\u064a\u062f\u060c \u0648\u0633\u062a\u0643\u0648\u0646 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-2118 aligncenter\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/Single-Side-Movement.jpg\" alt=\"Single-Side Movement\" width=\"750\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/Single-Side-Movement.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/Single-Side-Movement-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h4>3 &#8211; Single-Side Movement<\/h4>\n<p>\u0645\u062a\u0649 \u0643\u0627\u0646\u062a \u0622\u062e\u0631 \u0645\u0631\u0629 \u0642\u0645\u062a \u0641\u064a\u0647\u0627 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0631\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0627\u0644\u0622\u062e\u0631\u061f \u0627\u0644\u0622\u0646 \u0641\u0631\u0635\u062a\u0643 \u0644\u0644\u062a\u0637\u0648\u064a\u0631. \u0641\u0643\u0631 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u0646 10 \u0623\u0648 15 \u0627\u0646\u062f\u0641\u0627\u0639\u064b\u0627 \u062c\u0627\u0646\u0628\u064a\u064b\u0627\u060c \u0648\u062e\u0637\u0648\u0627\u062a \u062c\u0627\u0646\u0628\u064a\u0629 (\u062a\u0623\u0643\u062f \u0641\u0642\u0637 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0644\u0647\u0630\u0627 \u0645\u0633\u062a\u0642\u0631 \u0644\u0644\u063a\u0627\u064a\u0629). \u0633\u062a\u0642\u0648\u0645 \u0628\u062a\u062d\u0641\u064a\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644\u0647\u0627.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-2119 aligncenter\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0633\u0643\u0648\u0627\u062a.jpg\" alt=\"\u0633\u0643\u0648\u0627\u062a\" width=\"750\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0633\u0643\u0648\u0627\u062a.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0633\u0643\u0648\u0627\u062a-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h4>4 &#8211; \u0627\u0644\u0625\u064a\u0642\u0627\u0639<\/h4>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0628\u0627\u0644\u0641\u0639\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\u060c \u0648\u0647\u0630\u0627 \u0631\u0627\u0626\u0639. \u0648\u0644\u0643\u0646 \u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u0623\u0635\u0628\u062d\u062a \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0642\u0644\u060c \u0641\u0625\u0646 \u0642\u0636\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0641\u0639 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u0635\u0639\u0628\u0629 \u0642\u062f \u062a\u0643\u0648\u0646 \u062a\u062c\u0631\u0628\u0629 \u062c\u062f\u064a\u062f\u0629. \u062b\u0627\u0646\u064a\u062a\u0627\u0646 \u0628\u0637\u064a\u0626\u0629\u060c \u062b\u0627\u0646\u064a\u062a\u0627\u0646 \u0628\u0637\u064a\u0626\u062a\u0627\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0641\u0644\u060c \u062b\u0627\u0646\u064a\u062a\u0627\u0646 \u0628\u0637\u064a\u0626\u062a\u0627\u0646 \u0639\u0627\u0626\u062f\u062a\u0627\u0646\u060c \u062b\u0627\u0646\u064a\u062a\u0627\u0646 \u0628\u0637\u064a\u0626\u062a\u0627\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 .. \u0648\u0645\u0631\u0629 \u200b\u200b\u0623\u062e\u0631\u0649. \u062e\u0630 \u062a\u0644\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u0629 \u0648\u0642\u0645 \u0628\u062a\u0637\u0628\u064a\u0642\u0647\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 squats, lunges, chair dips, \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0628\u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0639\u0645\u0644 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u062f\u0645\u0627\u063a\u0643. \u0633\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u062f\u0627\u062a\u060c \u0648\u0633\u062a\u0631\u064a\u062f \u0627\u0644\u0625\u0646\u0647\u0627\u0621. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0631\u0627\u062d\u0629\u060c \u0627\u0639\u062a\u0646\u064a \u0628\u062c\u0633\u0645\u0643 \u0623\u0648\u0644\u0627\u064b. \u0644\u0643\u0646 \u062e\u0644\u0627\u0641 \u0630\u0644\u0643 \u0641\u0642\u0637 \u0627\u0633\u062a\u0645\u0631. \u0627\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u0639\u062f \u0627\u0644\u0628\u0637\u064a\u0621\u060c \u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621\u060c \u0648\u0633\u062a\u062c\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0623\u0646 \u0639\u0642\u0644\u0643 \u0633\u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0647\u062f\u0648\u0621\u064b\u0627.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-2120 aligncenter\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0623\u0641\u0636\u0644-\u0627\u0644\u0646\u0635\u0627\u0626\u062d-\u0644\u0644\u062d\u0641\u0627\u0638-\u0639\u0644\u0649-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u062c\u064a\u0645-\u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u062c\u064a\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"750\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0623\u0641\u0636\u0644-\u0627\u0644\u0646\u0635\u0627\u0626\u062d-\u0644\u0644\u062d\u0641\u0627\u0638-\u0639\u0644\u0649-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u062c\u064a\u0645-\u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0623\u0641\u0636\u0644-\u0627\u0644\u0646\u0635\u0627\u0626\u062d-\u0644\u0644\u062d\u0641\u0627\u0638-\u0639\u0644\u0649-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u062c\u064a\u0645-\u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-300x158.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h4>5 &#8211; 1.5 \u0639\u062f\u0629<\/h4>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0648\u0644\u0633\u0628\u0628 \u0648\u062c\u064a\u0647 &#8211; \u0633\u062a\u062a\u062d\u0631\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0637\u0627\u0642 \u0642\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u062b\u0645 \u0633\u062a\u062a\u0648\u0642\u0641. \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u0639\u062f\u0629 \u0648\u0646\u0635\u0641\u060c \u062b\u0645 \u0639\u062f\u0629 \u0643\u0627\u0645\u0644\u0629. \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-15 \u0639\u062f\u0629.. \u0645\u0631\u0629 \u0648\u0646\u0635\u0641 \u0644\u0643\u0644 \u062d\u0631\u0643\u0629 \u0633\u062a\u062f\u0631\u0628 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u062f\u0641\u0639 \u0646\u0641\u0633\u0647\u0627 \u0625\u0644\u0649 \u0645\u0627 \u0628\u0639\u062f\u060c \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0647\u0648 \u0628\u0627\u0644\u0636\u0628\u0637 \u0646\u0648\u0639 \u0645\u0646 \u0645\u062d\u0641\u0632\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0648\u0627\u0644\u0635\u0639\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f\u0647\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637.<\/p>\n<p><iframe loading=\"lazy\" width=\"700\" height=\"394\" src=\"https:\/\/www.youtube.com\/embed\/hXTc1mDnZCw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4>6 &#8211; \u062d\u0642\u0627\u0626\u0628 \u0627\u0644\u0638\u0647\u0631 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\u0628\u0627\u0628\u0643 \u0635\u0644\u0628). \u0627\u063a\u0644\u0642 \u0627\u0644\u0628\u0627\u0628 \u0648\u062a\u062d\u0642\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0635\u0644\u0628\u0647. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0643\u0644 \u0634\u064a\u0621 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u060c \u0641\u0645\u0646 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062d\u0628\u0627\u0644 TRX\u061f \u0647\u0644 \u0644\u062f\u064a\u0643 \u0645\u0644\u0627\u0621\u0627\u062a\u061f \u0627\u0644\u0641\u0643\u0631\u0629 \u0647\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u0639\u0645\u0644 \u0627\u0644\u0645\u0639\u062c\u0632\u0627\u062a \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0628\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0642\u0631\u064a\u0628\u0629 \u0645\u0646\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0648inverted rows &#8211; \u0648\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b9%d9%82%d9%84%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u062f\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u062c\u062f\u0627 \u0645\u062a\u0648\u0641\u0631\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0632\u0644\u060c \u0648\u0647\u0630\u0647 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u062d\u0631\u0643\u0627\u062a \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0644\u0627 \u062a\u0645\u0644\u0643 \u0645\u0644\u0627\u0621\u0627\u062a \u0623\u0633\u0631\u0629 \u0643\u0627\u0641\u064a\u0629 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alt=\"Boxing-Lessons-for-Powerlifters\" width=\"600\" height=\"300\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/Boxing-Lessons-for-Powerlifters.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/Boxing-Lessons-for-Powerlifters-300x150.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h4>7 &#8211; \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629<\/h4>\n<p>\u0646\u0639\u0645\u060c \u0642\u062f \u062a\u0644\u062c\u0623 \u0625\u0644\u0649 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0623\u0648 \u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u062c \u0644\u0628\u0639\u0636 \u0627\u0644\u062a\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u062a\u0634\u062a\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u064a\u0647 (\u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648)\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 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\/><\/p>\n<h4>8 &#8211; \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h4>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639 \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0627\u0646\u062c\u0630\u0627\u0628\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0631\u064a\u062d\u0629 \u0627\u0644\u0622\u0646\u060c \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0647\u0648\u0636 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u0647\u0630\u0627 \u0637\u0628\u064a\u0639\u064a 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\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h5>\n<p>\u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u062c\u064a\u0645 \u0647\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0623\u0648\u0644\u0627\u064b\u060c \u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u064a\u0623\u0633. \u0643\u0645\u0627 \u0646\u0627\u0642\u0634\u0646\u0627 \u0623\u0639\u0644\u0627\u0647\u060c \u0633\u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0631\u0627\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 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href=\"https:\/\/elcoach.page.link\/downloadapp\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u062f\u0627\u062e\u0644 \u0634\u0627\u062a \u0627\u0644\u0623\u0628\u0644\u064a\u0643\u0634\u0646 \u0644\u0645\u062a\u0627\u0628\u0639\u062a\u0643 \u0648\u062a\u062d\u0641\u064a\u0632\u0643!<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/barbend.com\/maintain-muscle-without-gym\/\">Barbend<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062d\u0627\u0648\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u0644\u062a\u0628\u0627\u0639\u062f \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u062a\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u062f\u0648\u0646 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":2127,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[611,473,612,613],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0623\u0641\u0636\u0644-\u0627\u0644\u0646\u0635\u0627\u0626\u062d-\u0644\u0644\u062d\u0641\u0627\u0638-\u0639\u0644\u0649-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u062c\u064a\u0645-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2111"}],"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=2111"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2111\/revisions"}],"predecessor-version":[{"id":2126,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2111\/revisions\/2126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/2127"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}