{"id":3045,"date":"2020-09-27T13:00:37","date_gmt":"2020-09-27T11:00:37","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=3045"},"modified":"2023-05-29T12:45:59","modified_gmt":"2023-05-29T10:45:59","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646"},"content":{"rendered":"<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u064a\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u0641\u0625\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u064b\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u062a\u0627\u062d\u064b\u0627. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0648\u062b\u0648\u0642\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0623\u062f\u0648\u0627\u062a \u063a\u0627\u0644\u0628\u0627 \u0648\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 <a href=\"https:\/\/elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\">\u0641\u0648\u0627\u0626\u062f \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0623\u064a\u0636\u0627 \u063a\u064a\u0631 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u0647\u0646\u0627\u0643 \u0639\u062f\u062f \u063a\u064a\u0631 \u0642\u0644\u064a\u0644 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646 \u0628\u064a\u0646\u0647\u0627\u060c \u0643\u0644\u0647\u0645 \u064a\u0631\u0643\u0632\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0646\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0647\u0646\u0627 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a> \u0648\u063a\u064a\u0631 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0622\u062e\u0631.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" 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\/3zAA98X\" 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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/h2>\n<h3>1- \u00a0Running stairs<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0631\u0643\u0636\u0648\u0646 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646\u0647\u0645 \u064a\u0641\u0643\u0631\u0648\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0644\u0645.<\/li>\n<li>\u064a\u0628\u062f\u0648 \u0623\u0646\u0647 \u062a\u063a\u064a\u064a\u0631 \u0628\u0633\u064a\u0637\u060c \u0644\u0643\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0648\u0641\u0642\u064b\u0627 \u0644\u0640 Livestrong \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0632\u0646 80 \u0643\u062c\u0645 \u0623\u0646 \u064a\u062d\u0631\u0642 \u0627\u0643\u062b\u0631 \u0645\u0646 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0645\u0646 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645!<\/li>\n<li>\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u0645\u0644\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0641\u064a \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<li>\u0641\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0634\u063a\u064a\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u062c\u0631\u064a \u0639\u0644\u0649 \u0623\u0631\u0636 \u0645\u0633\u062a\u0648\u064a\u0629<\/li>\n<li>\u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0648\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0625\u0647\u0645\u0627\u0644\u0647\u0627.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-13905 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3>2 &#8211; \u00a0Burpees<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14484\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"1300\" height=\"731\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1.webp 1300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-768x432.webp 768w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<ul>\n<li>\u0644\u0646 \u064a\u0643\u062a\u0645\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u062f\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u0631\u0643 \u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u062c\u0633\u0645\u0643<\/li>\n<li>\u0648\u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/li>\n<li>\u0643\u0644 \u0647\u0630\u0627 \u064a\u0636\u064a\u0641 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 10 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0641\u062a\u0631\u0627\u0636 \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u0645\u0627 \u0628\u064a\u0646 10 \u064820 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0643\u0644 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<\/ul>\n<h3>3 &#8211; \u00a0Jump rope double-unders<\/h3>\n<p>10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0645\u0646 Jump rope double-unders \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0631\u0642 150 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0644\u0634\u062e\u0635 \u064a\u0632\u0646 75 \u0643\u062c\u0645.<\/p>\n<h3>4 &#8211; \u00a0Jump lunges<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14485\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-\u0648\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-3.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"658\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-\u0648\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-3.webp 658w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-\u0648\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-3-300x228.webp 300w\" sizes=\"(max-width: 658px) 100vw, 658px\" \/><\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f \u0623\u0646 lunges \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0635\u0639\u0628\u0629\u060c \u0641\u0623\u0646\u062a \u0644\u0645 \u062a\u062c\u0631\u0628 Jump lunges \u0645\u0646 \u0642\u0628\u0644. \u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0624\u062f\u064a \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062a\u0633\u0631\u064a\u0639 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643.<\/p>\n<ul>\n<li>\u0627\u0642\u0641\u0632 \u0628\u0628\u0633\u0627\u0637\u0629\u060c \u0648\u0627\u062f\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u064a\u0646\u0645\u0627 \u00a0\u062a\u062f\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u0644\u0645\u0631\u0641\u0642\u0627\u0646 \u0645\u062b\u0646\u064a\u0627\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0639 \u062a\u0628\u062f\u064a\u0644 \u0648\u0636\u0639\u064a \u0630\u0631\u0627\u0639\u0643 \u0648\u0631\u062c\u0644\u0643.<\/li>\n<li>\u062b\u0645 \u0627\u0647\u0628\u0637 \u0645\u0639 \u0630\u0631\u0627\u0639\u0643 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u0629 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629.<\/li>\n<\/ul>\n<p>\u0633\u062a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 12 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0644\u0630\u0627 \u064a\u0645\u0643\u0646\u0643 \u062d\u0642\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631.<\/p>\n<h3>5 &#8211; \u00a0Mountain climbers<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14486\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1.webp\" alt=\"Mountain climbers\" width=\"1814\" height=\"1020\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1.webp 1814w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-1536x864.webp 1536w\" sizes=\"(max-width: 1814px) 100vw, 1814px\" \/><\/p>\n<ul>\n<li>\u0642\u062f \u064a\u0641\u0648\u0632 \u062a\u0645\u0631\u064a\u0646 Mountain climbers \u0628\u0627\u0644\u0623\u0641\u0636\u0644 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0644\u0627\u0626\u0645\u0629<\/li>\n<li>\u0644\u0623\u0646\u0647 \u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a\u060c \u0648\u0644\u0627 \u064a\u0634\u063a\u0644 \u0623\u064a \u0645\u0633\u0627\u062d\u0629.<\/li>\n<li>\u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0641\u0647\u0648 \u064a\u0633\u062a\u062d\u0642 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u0644\u0643\u0648\u0646\u0647 \u064a\u0645\u062b\u0644 \u062a\u062d\u062f\u064a\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.<\/li>\n<li>\u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0632\u0646 75 \u0643\u062c\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0648\u0642\u0639 \u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 30 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0628\u0639\u062f \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 40 \u062a\u0643\u0631\u0627\u0631.<\/li>\n<\/ul>\n<h3>6 &#8211; Jump squats<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14487\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 jump lunges \u00a0\u062a\u0639\u062a\u0628\u0631 Jump squats \u062d\u0631\u0643\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 .<\/p>\n<ul>\n<li>\u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646.<\/li>\n<li>\u0648\u0627\u0647\u0628\u0637 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627.<\/li>\n<li>\u062b\u0645 \u0627\u062a\u062e\u0630 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0648\u0636\u0639 squats.<\/li>\n<\/ul>\n<h3>7\u00a0 &#8211; Speed skater lunge<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14488\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Speed-skater-lunge-1.webp\" alt=\"Speed skater lunge\" width=\"654\" height=\"368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Speed-skater-lunge-1.webp 654w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Speed-skater-lunge-1-300x169.webp 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/p>\n<ul>\n<li>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u060c \u0648\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0641\u0647\u0648 \u062d\u0627\u0631\u0642 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u062f\u0647\u0648\u0646<\/li>\n<li>\u0648\u0645\u062d\u0641\u0632 \u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u0645\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ul>\n<h3>8 &#8211; \u00a0Crab plank<\/h3>\n<ul>\n<li>\u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629\u060c \u0644\u0627 \u064a\u0643\u062a\u0645\u0644 \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u062f\u0648\u0646 plank.<\/li>\n<li>\u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u062d\u062f \u0630\u0627\u062a\u0647 \u0644\u0627 \u064a\u0628\u062f\u0648 \u0645\u062b\u0644 \u0628\u0627\u0642\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li>\u0644\u0643\u0646 \u0639\u0646\u062f \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u00a0 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0635\u0628\u062d \u0645\u0644\u0627\u0626\u0645 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648.<\/li>\n<\/ul>\n<h3>9\u00a0 &#8211; Bicycle crunches<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14489\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/bicycle_abs-1.webp\" alt=\"bicycle_abs\" width=\"523\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/bicycle_abs-1.webp 523w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/bicycle_abs-1-300x287.webp 300w\" sizes=\"(max-width: 523px) 100vw, 523px\" \/><\/p>\n<ul>\n<li>crunches \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u0645\u0639 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628\u0647\u0627<\/li>\n<li>\u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0645\u062c\u0631\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0635\u0627\u0631\u0645\u0629 \u0644\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u060c \u064a\u0642\u0648\u0644\u0648\u0646 \u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0647\u064a \u00a0\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062e\u0644\u0637 10 \u0625\u0644\u0649 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0645\u0639 \u0623\u062d\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629\u060c \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648 &#8211; \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0643\u0627\u0646 \u0648\u062c\u0648\u062f\u0643.<\/li>\n<\/ul>\n<h3>10 &#8211; \u00a0Jumping jacks<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14490\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Jumping-jacks.webp\" alt=\"Jumping jacks\" width=\"1155\" height=\"648\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Jumping-jacks.webp 1155w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Jumping-jacks-300x168.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Jumping-jacks-1024x575.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Jumping-jacks-768x431.webp 768w\" sizes=\"(max-width: 1155px) 100vw, 1155px\" \/><\/p>\n<ul>\n<li>Jumping jacks \u0627\u0644\u0630\u064a \u0643\u0646\u0627 \u0646\u0642\u0648\u0645 \u0628\u0629 \u0641\u064a \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u062f\u0631\u0633\u0629\u060c \u0647\u0648 \u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648.<\/li>\n<li>\u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646\u0627\u062a Jumping jacks \u0647\u064a \u0623\u0646\u0647\u0627 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/li>\n<li>\u0648\u062a\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0623\u0643\u0628\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0641\u0632\u060c \u0645\u0645\u0627 \u064a\u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645 \u0644\u062f\u064a\u0643<\/li>\n<li>\u0648\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643<\/li>\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0633\u0648\u0641 \u062a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0645\u0639\u062f\u0644 \u0633\u0631\u064a\u0639 \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<\/ul>\n<p>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u064830 \u062b\u0627\u0646\u064a\u0629.<\/p>\n<h3>11 &#8211; Elliptical<\/h3>\n<ul>\n<li>\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0622\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0635\u0644 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u062a\u0633\u0645\u062d \u0628\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639.<\/li>\n<li>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u0646\u062e\u0641\u0636 \u062c\u062f\u064b\u0627\u060c \u0641\u0625\u0646 \u062a\u0623\u062b\u064a\u0631 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u064a\u0633 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u062b\u0644 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0623\u062e\u0631\u0649\u060c<\/li>\n<li>\u0648\u0645\u0639 \u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0622\u0644\u0629 Elliptical \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0645\u0641\u0627\u0635\u0644\u0643.<\/li>\n<\/ul>\n<p>\u0628\u064a\u0646\u0645\u0627 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b90 \u0643\u062c\u0645 \u0642\u062f \u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 500-600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0641\u0642\u0637 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0633\u064a\u0631 \u0628\u0648\u062a\u064a\u0631\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a Elliptical: \u0632\u0648\u0651\u062f \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642. \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u062d\u0627\u0643\u0627\u0629 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u062f\u0648\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631. \u0642\u0645 \u0628\u062e\u0641\u0636 \u062f\u0631\u062c\u0629 \u0627\u0644\u0627\u0646\u062d\u062f\u0627\u0631 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n<h3>12 &#8211; Jumping Rope<\/h3>\n<ul>\n<li>\u0647\u0646\u0627\u0643 \u0633\u0628\u0628 \u0644\u0643\u0648\u0646 Jumping Rope \u0647\u0648 \u0627\u0644\u062f\u0639\u0627\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646<\/li>\n<li>\u0641\u0647\u0648 \u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u062f\u0645\u060c \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<li>\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u0648\u0627\u0644\u0645\u0635\u0627\u0631\u0639\u064a\u0646 \u0648\u0627\u0644\u0645\u0642\u0627\u062a\u0644\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u064a\u0646 \u0644\u062f\u064a\u0643 &#8211; \u0641\u0647\u0645 \u062c\u0645\u064a\u0639\u064b\u0627 \u064a\u0642\u0641\u0632\u0648\u0646 \u0627\u0644\u062d\u0628\u0644.<\/li>\n<li>\u0644\u0627 \u064a\u0624\u062f\u064a \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0642\u0648\u0629 \u0643\u062a\u0641\u0643 \u0648\u062a\u0646\u0633\u064a\u0642\u0643 \u0641\u062d\u0633\u0628\u060c<\/li>\n<li>\u0628\u0644 \u064a\u062d\u0627\u0643\u064a \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062d\u0631\u0642 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a 30 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637.<\/li>\n<\/ul>\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632: \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0639\u062f\u062f\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u062a\u062a\u0627\u0644\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0642\u0641\u0632\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0628\u0637\u064a\u0626\u0629 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0644\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u061f \u0627\u0642\u0641\u0632 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0643\u0631\u0631 \u062d\u062a\u0649 \u062a\u0646\u062a\u0647\u064a.<\/p>\n<h3>13 &#8211; Kettlebells<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14491\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Kettlebells.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"700\" height=\"386\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Kettlebells.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Kettlebells-300x165.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 kettlebell \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0641\u0646\u064a\u0629 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/li>\n<li>\u0641\u0625\u0646 \u0622\u062b\u0627\u0631\u0647 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627\u060c \u0628\u062d\u064a\u062b \u0644\u0627 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u0628\u0639\u0627\u062f\u0647\u0627 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629.<\/li>\n<li>\u062a\u062c\u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 Kettlebell \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0627 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0646: \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c<\/li>\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u062d\u0648\u0644 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 20 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u064a\u0623\u062e\u0630 \u0647\u0630\u0627 \u0627\u0644\u0645\u062c\u0645\u0648\u0639 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0644\u064a\u0633 \u0641\u0642\u0637 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/li>\n<li>\u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629.<\/li>\n<li>\u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a &#8211; \u0648\u0647\u0630\u0627 \u0623\u062d\u062f \u0627\u0644\u0627\u0633\u062a\u062b\u0646\u0627\u0621\u0627\u062a.\u064a<\/li>\n<li>\u0645\u0643\u0646\u0643 \u062a\u0648\u0642\u0639 \u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 400-600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a 30 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637.<\/li>\n<\/ul>\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0629 \u0645\u0639\u064a\u0646\u0629 \u0644\u0645\u062f\u0629 40-50 \u0639\u062f\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0644\u0627 \u064a\u0643\u0648\u0646 Kettlebells \u062b\u0642\u064a\u0644\u064b\u0627 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629. \u0644\u0627 \u062a\u062c\u0639\u0644\u0629 \u062e\u0641\u064a\u0641\u064b\u0627 \u062c\u062f\u064b\u0627 \u0648\u0644\u0627 \u062a\u062c\u0639\u0644\u0629 \u00a0\u062b\u0642\u064a\u0644\u064b\u0627 \u062c\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627. \u0628\u0639\u0636 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Kettlebells \u00a0\u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0629 \u0644\u0645\u062f\u0629 30-40 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0648 \u0627\u0644\u062a\u0646\u0642\u0644 \u0628\u064a\u0646 \u0639\u062f\u0629 \u062d\u0631\u0643\u0627\u062a. \u0627\u0636\u0628\u0637 \u0639\u062f\u0627\u062f \u0627\u0644\u0648\u0642\u062a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0648\u0631\u0627\u0642\u0628 \u0639\u062f\u062f \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0641\u0639\u0644\u0647\u0627.<\/p>\n<h3>14 &#8211; Cycling<\/h3>\n<ul>\n<li>\u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0647\u064a \u0627\u0644\u062f\u0639\u0627\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0645\u0639\u0638\u0645 \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/li>\n<li>\u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0633\u0628\u0628\u064b\u0627 \u0644\u0639\u062f\u0645 \u0627\u0646\u062a\u0638\u0627\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0637\u0627\u0628\u0648\u0631 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a.<\/li>\n<li>\u0631\u062c\u0644 \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 \u200b\u200b90 \u0643\u062c\u0645 \u0642\u062f \u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646675 &#8211; 1150 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/li>\n<\/ul>\n<p>\u0643\u064a\u0641\u064a\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629:<br \/>\n\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0641\u0648\u0627\u0635\u0644 \u0632\u0645\u0646\u064a\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0623\u0642\u0644 \u0648\u0642\u062a \u0645\u0645\u0643\u0646. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629 \u062d\u0642\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u0629 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642\u060c \u062b\u0645 \u0623\u0628\u0637\u0626 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u062a\u0642\u0631\u064a\u0628\u0627\u060c \u0645\u0639 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/p>\n<h3>15 &#8211; Swimming<\/h3>\n<ul>\n<li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c<\/li>\n<li>\u064a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0628\u062f\u0623 \u0641\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0633\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0627\u0621. \u0625\u0646\u0643 \u062a\u0642\u0627\u0648\u0645 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a<\/li>\n<li>\u0644\u0630\u0627 \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u062c\u0647\u062f \u0625\u0636\u0627\u0641\u064a \u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u062d\u062a\u0649 \u062a\u062e\u0631\u062c \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/li>\n<li>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0633\u062a\u062d\u0631\u0642 14 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<\/ul>\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u00a0\u062a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0641\u064a \u0641\u0642\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a. \u062a\u062d\u0631\u0642 breast stroke \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 butterfly \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u062f\u0645\u062c \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0643.<\/p>\n<p>\u0637\u0631\u064a\u0642\u0629 \u0633\u0647\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0647\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u00a0\u0627\u0644\u0641\u0627\u0635\u0644 \u0627\u0644\u0632\u0645\u0646\u064a \u062b\u0645 \u0627\u0644\u062a\u0643\u0631\u0627\u0631. \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0639\u0627\u0644\u064d\u060c \u0641\u0627\u0633\u0628\u062d \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0633\u0628\u0627\u062d\u064b\u0627 \u0642\u0648\u064a\u064b\u0627 \u0641\u0642\u0645 \u0628\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a: \u0627\u0633\u0628\u062d \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0639\u0644\u0649 \u0637\u0648\u0644 \u062d\u0648\u0636 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629\u060c \u062b\u0645 \u0627\u0633\u0628\u062d \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0645\u0633\u0627\u0641\u0629. \u0642\u0645 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644.<\/p>\n<h3>16 &#8211; Rowing<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14492\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Rowing.webp\" alt=\"Rowing\" width=\"800\" height=\"535\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Rowing.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Rowing-300x201.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Rowing-768x514.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<ul>\n<li>\u0623\u0644\u0642\u0650 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u062c\u0633\u062f \u0623\u064a \u0645\u062c\u062f\u0641 \u062c\u0645\u0627\u0639\u064a \u0633\u062a\u062d\u0633\u062f\u0647 \u0645\u0646 \u0634\u0643\u0644\u0647 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0630\u064a \u064a\u0643\u0648\u0646 \u0639\u0644\u064a \u0647\u064a\u0626\u0629 V.<\/li>\n<li>\u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0641\u064a \u0642\u0627\u0626\u0645\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/li>\n<li>\u0644\u0623\u0646\u0647 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062f\u0645\u062c \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0636\u063a\u0637 \u0646\u0633\u0628\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u062a\u0628\u0627\u0639 \u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0625\u0644\u0649 \u062d\u0631\u0642 \u0645\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 800 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0634\u062e\u0635 \u0648\u0632\u0646\u0647 90 \u0643\u062c\u0645<\/li>\n<li>\u0648\u0644\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u0639 \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0633\u062a\u062d\u0635\u0644 \u0631\u0642\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 1000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629.<\/li>\n<\/ul>\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062c\u062f\u0641: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u062a\u0641\u0639\u064b\u0627\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u062c\u0633\u062f\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062c\u062f\u064a\u0641. \u0644\u0627 \u062a\u062f\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u0642\u0648\u0645 \u0628\u0643\u0644 \u0627\u0644\u0639\u0645\u0644\u060c \u062d\u0627\u0648\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642\u064a\u0643 \u0644\u0628\u062f\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p>\u0627\u0636\u0628\u0637 \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u0642\u0637\u0639 250 \u0645\u062a\u0631\u064b\u0627 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646\u060c \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0643\u0627\u0645\u0644\u0629.<\/p>\n<h3>17 &#8211; High-intensity interval training<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14493\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/High-intensity-interval-training-4.webp\" alt=\"High-intensity interval training\" width=\"960\" height=\"540\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/High-intensity-interval-training-4.webp 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/High-intensity-interval-training-4-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/High-intensity-interval-training-4-768x432.webp 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<ul>\n<li>\u064a\u0645\u0646\u062d\u0643 HIIT \u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0646\u0648\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u062d\u0631\u0642 \u0645\u0646 500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0625\u0644\u0649 1500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0648\u0632\u0646 90 \u0643\u062c\u0645.<\/li>\n<li>\u062a\u0639\u062a\u0628\u0631<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%87%d9%8a%d8%aa-hiit-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\"> \u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/a> \u0631\u0627\u0626\u0639\u0629 \u0628\u0633\u0628\u0628 \u0643\u062b\u0627\u0641\u0629 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/li>\n<\/ul>\n<h3>18 &#8211; Sprinting<\/h3>\n<ul>\n<li>\u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0628\u0627\u0644\u062e\u0627\u0631\u062c\u060c \u0623\u0648 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a\u060c \u0623\u0648 \u062d\u062a\u0649 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645\u060c \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u062c\u0627\u062a\u060c<\/li>\n<li>\u0623\u0645\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u062d\u0631\u0642 \u0645\u0639\u0638\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0623\u0642\u0644 \u0648\u0642\u062a \u0645\u0645\u0643\u0646.<\/li>\n<li>\u0644\u0627 \u062a\u0648\u062c\u062f \u0645\u0639\u062f\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li>\u0627\u0644\u0631\u0643\u0636 \u0628\u0633\u064a\u0637 \u0648\u064a\u062d\u0631\u0642 \u0643\u0645\u064a\u0627\u062a \u0647\u0627\u0626\u0644\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 &#8211; \u0639\u0646\u062f \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u0625\u0646\u0647 \u064a\u062a\u0635\u062f\u0631 \u0627\u0644\u0642\u0627\u0626\u0645\u0629.<\/li>\n<li>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u0633\u062a\u0642\u0631\u0629 \u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0641\u0625\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0634\u062f\u0629 \u0633\u062a\u0624\u062a\u064a \u062b\u0645\u0627\u0631\u0647\u0627 \u062d\u0642\u064b\u0627.<\/li>\n<\/ul>\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0631\u0643\u0636: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u0631\u064a \u0628\u0627\u0644\u062e\u0627\u0631\u062c\u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0644\u0641\u0629\u060c \u062b\u0645 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0641\u064a \u0644\u0641\u0629\u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a\u060c \u0641\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0631\u0643\u0636 \u0633\u0631\u064a\u0639 \u0634\u0627\u0645\u0644 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0623\u0628\u0637\u0626 \u0648\u0647\u0631\u0648\u0644 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.\u00a0\u0639\u0646\u062f \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0645\u061f \u0627\u0631\u0643\u0636 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646\u060c \u062b\u0645 \u0627\u0631\u0643\u0636 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0639\u0646\u062f \u0627\u0644\u0646\u0632\u0648\u0644.<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.mensjournal.com\/health-fitness\/best-types-cardio-workouts-weight-loss\/\">Mensjournal<\/a> &amp; <a href=\"https:\/\/www.cheatsheet.com\/health-fitness\/fat-burning-cardio-exercises-you-can-do-anywhere.html\/\">Cheatsheet<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u064a\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u0641\u0625\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u064b\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u062a\u0627\u062d\u064b\u0627. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0648\u062b\u0648\u0642\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0623\u062f\u0648\u0627\u062a \u063a\u0627\u0644\u0628\u0627 \u0648\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0641\u0648\u0627\u0626\u062f &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14482,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[57,788,787,359],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u0623\u0642\u0648\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3045"}],"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=3045"}],"version-history":[{"count":14,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3045\/revisions"}],"predecessor-version":[{"id":14496,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3045\/revisions\/14496"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14482"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3045"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}