{"id":2749,"date":"2020-08-27T13:00:10","date_gmt":"2020-08-27T11:00:10","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2749"},"modified":"2021-12-09T19:37:44","modified_gmt":"2021-12-09T17:37:44","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa","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%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a"},"content":{"rendered":"<p>\u0647\u0644 \u062a\u062a\u0648\u062a\u0631 \u0639\u0646\u062f \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646 \u0628\u0637\u0646\u0643 \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0629 \u0643\u0644 \u0635\u0628\u0627\u062d\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0628\u0646\u0639\u0645\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0634\u064a\u0621 \u0645\u0627 \u0628\u062c\u062f\u064a\u0629 \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629. \u0633\u0646\u0639\u0631\u0636 \u0647\u0646\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629 \u0648\u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a. \u0648\u0625\u0630\u0627 \u0633\u0645\u0639\u062a \u0639\u0646 <a href=\"https:\/\/elcoach.me\/articles\/%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u062d\u064a\u0644\u0629 \u0648\u0627\u062d\u062f\u0629<\/a> \u0641\u064a \u0623\u064a \u0645\u0646 \u0625\u0639\u0644\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u0644\u064a\u0641\u0632\u064a\u0648\u0646 \u0623\u0648 \u0627\u0644\u0627\u0646\u062a\u0631\u0646\u062a \u0641\u0644\u0627 \u062a\u0635\u062f\u0642\u0647\u0627! \u0644\u0627 \u064a\u0648\u062c\u062f \u0633\u0648\u0649 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648.<\/p>\n<p>\u0644\u0627 \u062a\u0628\u062f\u0648 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d8%a8%d8%a7%d8%a8-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0633\u064a\u0626\u0629 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0625\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0645\u062e\u0632\u0646 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u063a\u064a\u0631\u0647\u0627. \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0647\u064a \u062f\u0647\u0648\u0646 \u062a\u062a\u0631\u0627\u0643\u0645 \u0628\u064a\u0646 \u0623\u0639\u0636\u0627\u0626\u0643 \u0645\u062b\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u0623\u0645\u0639\u0627\u0621. \u064a\u0646\u062a\u062c \u0639\u0646 \u0630\u0644\u0643 \u0633\u0645\u0648\u0645 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0639\u0645\u0644 \u0623\u0639\u0636\u0627\u0626\u0643\u060c \u0648\u062a\u0639\u0631\u0636\u0643 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636\u060c \u0645\u062b\u0644 \u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0644 \u062e\u0635\u0631\u0643\u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0643\u0631\u060c \u0648\u0647\u0630\u0627 \u064a\u0634\u0645\u0644 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u0643\u0648\u0644\u0627 \u0648\u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0623\u064a\u0636\u064b\u0627. \u0648\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0644\u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0641\u0639\u0644 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0643\u0631.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\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<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \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.<\/a><\/p>\n<h2>5 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h2>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0648\u0627\u0639\u064a\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0646\u0634\u0637. \u062e\u0630 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062c\u062f\u0648\u0644\u0643 \u0643\u0644 \u064a\u0648\u0645 \u0644\u0644\u0645\u0634\u064a \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u0627\u0646\u063a\u0645\u0627\u0633 \u0641\u064a \u0623\u064a \u0646\u0634\u0627\u0637 \u064a\u062c\u0639\u0644\u0643 \u062a\u062a\u062d\u0631\u0643. \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. \u0623\u062e\u064a\u0631\u064b\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d8%b3%d9%81%d9%84%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629<\/a> \u0628\u0627\u0644\u062a\u062d\u062f\u064a\u062f.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-2674 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0648\u0645\u064a\u0627\" width=\"1200\" height=\"630\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627.jpg 1200w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-300x158.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-768x403.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-1024x538.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h3>1- Planks<\/h3>\n<p>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062c\u0630\u0639\u0643 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0633. <strong>Planks<\/strong> \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u062a\u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0634\u0643\u064a\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0639\u0628\u0631 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0643\u0627\u062d\u0644.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0633\u062a\u0631\u062e\u064a.<\/li>\n<\/ul>\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0642\u062f \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 8-10 \u062b\u0648\u0627\u0646\u064d \u0641\u0642\u0637. \u0644\u0627 \u062a\u0642\u0644\u0642\u060c \u0647\u0630\u0627 \u0633\u064a\u0632\u062f\u0627\u062f \u0643\u0644\u0645\u0627 \u0627\u0633\u062a\u0645\u0631\u0631\u062a \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0645\u0633 \u0623\u0648\u0633\u062a \u0645\u0631\u0627\u062a.<\/p>\n<h3>2- Side Plank<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1389 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/Side-Elbow-Plank.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"1024\" height=\"899\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/Side-Elbow-Plank.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/Side-Elbow-Plank-300x263.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/Side-Elbow-Plank-768x674.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0641\u064a \u0623\u064a \u0648\u0642\u062a\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0646\u0627.<\/p>\n<ul>\n<li>\u0645\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u062d\u064a\u062b \u062a\u0633\u062a\u0642\u0631 \u0642\u062f\u0645\u064a\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u0648\u0642 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n<li>\u0636\u0639 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u062a\u062d\u062a \u0643\u062a\u0641\u0643\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u0648\u0639\u064f\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/li>\n<li>\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<\/ul>\n<h3>3- Sit Ups<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/thumbs.gfycat.com\/JollyGiantAfricanaugurbuzzard-size_restricted.gif\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a - sit-ups\" width=\"400\" height=\"400\" \/><\/p>\n<p>\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0647\u064a \u0645\u064a\u0632\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u062d\u0635\u064a\u0631\u0629 \u0623\u0631\u0636\u064a\u0629 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0623\u0648 \u0648\u0636\u0639\u0647\u0645\u0627 \u0623\u0645\u0627\u0645 \u062c\u0630\u0639\u0643.<\/li>\n<li>\u0627\u0644\u0622\u0646\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0648\u062d\u0631\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li>\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u062b\u0645 \u0632\u0641\u064a\u0631\u0627 \u0623\u062b\u0646\u0627\u0621 \u0635\u0639\u0648\u062f\u0643.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0642 \u0648\u0623\u0646\u062a \u062a\u0639\u064a\u062f \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li>\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643.<\/li>\n<li>\u0645\u0646 \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u062a\u062d\u0631\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0625\u062c\u0647\u0627\u062f \u0631\u0642\u0628\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0643\u0631\u0631 \u0645\u0646 10-15 \u0645\u0631\u0629 \u2013 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3491 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3>4- Russian Twist<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/i.pinimg.com\/originals\/4c\/a0\/80\/4ca080eab43b32106dc1d6bfc1b42609.gif\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a - twist\" width=\"612\" height=\"276\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0646\u0627\u0628 \u0623\u064a\u0636\u0627.<\/p>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u062d\u0635\u064a\u0631\u0629 \u0623\u0631\u0636\u064a\u0629 \u0648\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0639\u0628\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u064a\u0644 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li>\n<li>\u0627\u0644\u0622\u0646\u060c \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0633\u0648\u0641 \u062a\u0635\u0646\u0639 \u0634\u0643\u0644\u064b\u0627 \u0648\u0647\u0645\u064a\u064b\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0631\u0641 V \u0645\u0639 \u062c\u0630\u0639\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u064a\u0634\u0643\u0644\u0627\u0646 \u0630\u0631\u0627\u0639\u064a \u0627\u0644\u062d\u0631\u0641 V.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0623\u0645\u0627\u0645 \u0648\u062c\u0647\u0643.<\/li>\n<li>\u0644\u0641 \u0628\u0628\u0637\u0621 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u062d\u0631\u0643 \u0628\u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0644\u064a\u0633 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u062d\u062f\u0647\u0627.<\/li>\n<li>\u0643\u0644\u0645\u0627 \u062a\u062d\u0633\u0646\u062a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u062d\u0645\u0644 \u0643\u0631\u0629 \u0623\u0648 \u0623\u0648\u0632\u0627\u0646 \u0639\u0646\u062f \u0627\u0644\u062a\u062d\u0631\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631.<\/li>\n<\/ul>\n<h3>5- Crunches<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/i.pinimg.com\/originals\/04\/f6\/55\/04f655fb65fb4ddb839c37d09bfffe9a.gif\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a - crunches\" width=\"600\" height=\"400\" \/><\/p>\n<p>\u062a\u0639\u062a\u0628\u0631 Crunches \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u0646 \u0623\u0633\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u062f\u0648\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a. \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0636\u0639 \u064a\u062f\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u0635\u0639\u062f \u0648\u062e\u0630 \u0634\u0647\u064a\u0642\u0627 \u0648\u0623\u0646\u062a \u062a\u0647\u0628\u0637.<\/li>\n<li>\u0643\u0631\u0631 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0648\u0627\u0633\u062a\u0631\u062e\u064a.<\/li>\n<\/ul>\n<p>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644\u060c \u062a\u0633\u062a\u0637\u064a\u0639 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c\u00a0 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0637\u0628\u064a\u0642\u00a0<a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u062d\u0645\u0644\u0647 \u0627\u0644\u0622\u0646 \u0639\u0644\u0649 \u0647\u0627\u062a\u0641\u0643 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0634\u0627\u0645\u0644 \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0645\u0642\u0627\u062f\u064a\u0631\u0647\u0627 \u0648\u0637\u0631\u064a\u0642\u062a\u0647\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0645\u0646\u0627\u0633\u0628 \u0644\u0647\u062f\u0641\u0643\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0641\u0631\u062f\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634 \u0644\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0633\u062a\u0641\u0633\u0627\u0631\u0627\u062a\u0643.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png\" alt=\"\" width=\"1920\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0<a href=\"https:\/\/food.ndtv.com\/health\/5-stomach-exercises-you-can-do-at-home-for-a-flat-tummy-1670122\" target=\"_blank\" rel=\"noopener\">Food.ndtv<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u062a\u0648\u062a\u0631 \u0639\u0646\u062f \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646 \u0628\u0637\u0646\u0643 \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0629 \u0643\u0644 \u0635\u0628\u0627\u062d\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0628\u0646\u0639\u0645\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0634\u064a\u0621 \u0645\u0627 \u0628\u062c\u062f\u064a\u0629 \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629. \u0633\u0646\u0639\u0631\u0636 \u0647\u0646\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0643\u0644 \u0633\u0647\u0648\u0644\u0629 \u0648\u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a. \u0648\u0625\u0630\u0627 \u0633\u0645\u0639\u062a \u0639\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u062d\u064a\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0623\u064a \u0645\u0646 \u0625\u0639\u0644\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u0644\u064a\u0641\u0632\u064a\u0648\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":2752,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[667,752,272,751,468],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u062e\u0633\u064a\u0633-\u0627\u0644\u0628\u0637\u0646-\u0641\u064a-\u0627\u0644\u0628\u064a\u062a.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2749"}],"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=2749"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2749\/revisions"}],"predecessor-version":[{"id":6464,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2749\/revisions\/6464"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/2752"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}