{"id":2236,"date":"2020-06-13T13:40:16","date_gmt":"2020-06-13T11:40:16","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2236"},"modified":"2024-01-22T17:35:25","modified_gmt":"2024-01-22T15:35:25","slug":"%d8%a7%d8%b3%d9%84%d9%88%d8%a8-%d8%ad%d9%8a%d8%a7%d8%a9-%d8%b5%d8%ad%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b3%d9%84%d9%88%d8%a8-%d8%ad%d9%8a%d8%a7%d8%a9-%d8%b5%d8%ad%d9%8a\/","title":{"rendered":"8 \u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u062a\u0628\u0646\u064a \u0627\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a"},"content":{"rendered":"

\u0643\u064a\u0641 \u0646\u062a\u0628\u0639 \u0627\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u061f \u0648\u0645\u0627 \u0647\u0648 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u061f \u0647\u0644 \u0647\u0648 \u0645\u062c\u0631\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f \u0633\u064a\u062a\u0641\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0643\u0645 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0649 \u0634\u062e\u0635\u064b\u0627 \u0646\u062d\u064a\u0641\u064b\u0627 \u0648\u0646\u0634\u0637\u064b\u0627\u060c \u0633\u062a\u0638\u0646 \u0623\u0646\u0647 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629.<\/p>\n

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\u0644\u0645 \u064a\u0641\u062a \u0627\u0644\u0623\u0648\u0627\u0646 \u0623\u0628\u062f\u064b\u0627 \u0644\u0628\u062f\u0621 \u0639\u064a\u0634 \u0627\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u060c \u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0635\u062d\u064a \u0639\u0644\u0649 \u0634\u0643\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u064a\u0645\u0643\u0646 \u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0647\u0627\u062a\u064a\u0646 \u0627\u0644\u0646\u0642\u0637\u062a\u064a\u0646\u060c \u0648\u0642\u0636\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0645\u0639 \u0646\u0641\u0633\u0643\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629.<\/p>\n

8 \u062e\u0637\u0648\u0627\u062a \u0644\u0627\u062a\u0628\u0627\u0639 \u0627\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/h2>\n

\"\u062a\u063a\u0630\u064a\u0629-\u0635\u062d\u064a\u0629\"<\/p>\n

1-\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0635\u062d\u064a<\/h3>\n

\u0644\u0627 \u064a\u0639\u0646\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062d\u064a \u0623\u0646\u0643 \u062a\u062a\u062c\u0646\u0628 \u0637\u0639\u0627\u0645\u064b\u0627 \u0645\u0639\u064a\u0646\u064b\u0627 \u0648\u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0623\u062e\u0631\u0649. \u0628\u0644 \u064a\u0639\u0646\u064a \u0648\u062c\u0648\u062f \u0646\u0633\u0628\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a – \u0648\u0627\u0644\u0630\u064a \u064a\u0634\u0627\u0631 \u0625\u0644\u064a\u0647 \u0628\u0627\u0633\u0645 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646. \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0643\u0644 \u064a\u0648\u0645 \u0644\u062a\u0639\u064a\u0634 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a<\/a>.<\/p>\n

\"\u062f\u0627\u064a\u062a<\/a><\/p>\n

2-\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/h3>\n

\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0644\u064a\u0645 \u0644\u0644\u0633\u0648\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u064a\u0644\u0639\u0628 \u0627\u0644\u0645\u0627\u0621 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0637\u0631\u062f \u0627\u0644\u0633\u0645\u0648\u0645 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0634\u0631\u0628 2-3 \u0644\u062a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.. \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>.<\/p>\n

\"abs-workout-for-men-at-home\"<\/p>\n

3-\u062a\u0636\u0645\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3>\n

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

4-\u0646\u0648\u0645 \u062c\u064a\u062f<\/h3>\n

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\"\u064a\u0648\u062c\u0627\"<\/p>\n

5-\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0636\u063a\u0637 \u0644\u0644\u0648\u0635\u0648\u0644 \u0644\u062d\u064a\u0627\u0629 \u0635\u062d\u064a\u0629<\/h3>\n

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\"\u063a\u0633\u0644<\/p>\n

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\"\u0627\u062a\u0628\u0627\u0639<\/p>\n

8-\u062a\u062f\u0631\u064a\u0628 \u0639\u0642\u0644\u0643 \u0648\u062c\u0633\u062f\u0643<\/h3>\n

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<\/p>\n","protected":false},"excerpt":{"rendered":"

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