{"id":3114,"date":"2020-10-06T12:30:20","date_gmt":"2020-10-06T10:30:20","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3114"},"modified":"2023-05-21T19:44:55","modified_gmt":"2023-05-21T17:44:55","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%d9%84%d9%86%d8%b3%d8%a7%d8%a1","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%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646"},"content":{"rendered":"

\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a\u060c \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u0648\u0623\u064a\u0636\u0627 \u0625\u0630\u0627 \u062a\u0648\u062c\u0647\u062a \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640HIIT<\/a>\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0633\u062c\u064a\u0644 \u062d\u0631\u0642 \u062e\u0637\u064a\u0631 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n

\u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0641\u0627\u062e\u062a\u0627\u0631\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u0627\u062a\u0628\u0639\u064a \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0623\u062f\u0646\u0627\u0647. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0645\u062b\u0644 \u0645\u0634\u0643\u0644\u0629\u060c \u0641\u0627\u062e\u062a\u0627\u0631\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0623\u0648 \u0627\u062c\u0645\u0639\u064a \u0643\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0648\u0627\u062a\u0628\u0639\u064a \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0623\u062f\u0646\u0627\u0647. \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0625\u0642\u0631\u0627\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0623\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643.<\/p>\n

\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>
\n \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

\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644: \u0630\u0627\u062a \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u0646\u062e\u0641\u0636<\/h2>\n

\u0642\u0648\u0645\u064a \u0628\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0640 15 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629. \u0643\u0631\u0631\u064a 4 \u0645\u0631\u0627\u062a. \u0628\u0645\u062c\u0631\u062f \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0642\u0648\u0645\u064a \u0628\u0625\u062c\u0631\u0627\u0621 \u0643\u0644 \u0639\u062f\u0629 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643.<\/p>\n

1- Air Squat<\/h3>\n

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

– \u0642\u0641\u064a \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
\n– \u0627\u0634\u0628\u0643\u064a \u064a\u062f\u064a\u0643\u0650 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643.
\n– \u0627\u0631\u062c\u0639\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u0646\u0632\u0644\u064a \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
\n– \u0627\u0641\u0631\u062f\u064a \u0631\u062c\u0644\u064a\u0643 \u0644\u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0635\u062f\u0631 \u0645\u0631\u0641\u0648\u0639\u064b\u0627.
\n– \u0643\u0631\u0631\u064a.<\/p>\n

2- Alternating Reverse Lunge<\/h3>\n

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

– \u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631.
\n– \u062d\u0631\u0643\u064a \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0635\u0648\u0631\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0646\u0632\u0644\u064a \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639.
\n– \u0627\u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.
\n– \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0628\u062f\u0621.
\n– \u0643\u0631\u0631\u064a \u0628\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/p>\n

3- Mountain Climbers<\/h3>\n

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

– \u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 Plank \u00a0\u0645\u0631\u062a\u0641\u0639.
\n– \u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u062e\u0637\u0627\u064b \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636.
\n– \u0627\u062f\u0641\u0639\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631.
\n– \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0648\u062f \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u062d\u0631\u0643\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641.<\/p>\n

4- Forearm Plank<\/h3>\n

\"FOREARM_PLANK_ROCKS\"<\/p>\n

– \u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0631\u0628\u0639\u0629.
\n– \u062b\u0645 \u0627\u0646\u0632\u0644\u064a \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0627\u062f\u0641\u0639\u064a \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.
\n– \u0627\u0644\u0633\u0627\u0639\u062f \u0645\u0639 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u062c\u0632\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0648\u0627\u0632\u064d \u0644\u0644\u0623\u0631\u0636.<\/p>\n

5- Walking Plank<\/h3>\n

\"Plank-Walk\"<\/p>\n

– \u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 Plank \u0645\u0631\u062a\u0641\u0639 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0648\u0627\u0632\u064d \u0644\u0644\u0623\u0631\u0636.
\n– \u0627\u062e\u0641\u0636\u064a \u0643\u0644 \u0645\u0631\u0641\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0627\u0644\u062a\u062a\u0627\u0628\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627.
\n– \u062b\u0645 \u0639\u0648\u062f\u064a \u0625\u0644\u0649 \u0648\u0636\u0639 Plank \u0645\u0631\u062a\u0641\u0639.
\n– \u0643\u0631\u0631\u064a.<\/p>\n

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

\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644: \u0630\u0627\u062a \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0639\u0627\u0644\u064a<\/h3>\n

\u0642\u0648\u0645\u064a \u0628\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0640 10 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629. \u0643\u0631\u0631\u064a 5 \u0645\u0631\u0627\u062a. \u0628\u0645\u062c\u0631\u062f \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0642\u0648\u0645\u064a \u0628\u0625\u062c\u0631\u0627\u0621 \u0643\u0644 \u0639\u062f\u0629 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643.<\/p>\n

1- High Knees<\/h3>\n

\"High<\/p>\n

– \u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u0650 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0633\u0627\u0639\u062f\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.
\n– \u0636\u0639\u064a \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0623\u0633\u0641\u0644.
\n– \u0642\u0648\u0645\u064a \u0628\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649.
\n– \u0642\u0648\u0645\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0628\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u064a\u062f\u064a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
\n– \u0627\u0628\u0642\u064a \u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0631\u062a\u0643\u0632\u064a \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/p>\n

2- Alternating Jump Lunge<\/h3>\n

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

– \u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u062b\u0645 \u062d\u0631\u0643\u064a \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.
\n– \u0627\u0642\u0641\u0632\u064a \u0645\u0633\u0627\u0641\u0629 15 \u0633\u0645 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.
\n– \u0642\u0648\u0645\u064a \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0623\u0631\u062c\u0644 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0623\u0646\u062a \u062a\u062e\u0641\u0636\u064a\u0646 \u0638\u0647\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/p>\n

3- Squat Thrust<\/h3>\n

\"Squat<\/p>\n

– \u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u062b\u0645 \u0648\u062c\u0647\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0643\u0645\u0627 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.
\n– \u0642\u0648\u0645\u064a \u0628\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0625\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u062b\u0645 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u0623\u0642\u062f\u0627\u0645 \u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u0635\u0644\u064a \u0625\u0644\u0649 \u0648\u0636\u0639 Plank \u00a0\u0627\u0644\u0639\u0627\u0644\u064a.
\n– \u0627\u0642\u0641\u0632\u064a \u0628\u0633\u0631\u0639\u0629 \u0628\u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u064a\u062f\u064a\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631.
\n– \u0627\u0631\u062a\u0643\u0632\u064a \u0639\u0644\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0648\u0642\u0648\u0641.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/p>\n

4- Push-Up to Knee Touch<\/h3>\n

\"Push-Up<\/p>\n

– \u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0648\u0636\u0639 Plank \u00a0\u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0645\u0639 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062c\u0632\u0639 \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u0646 \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628 \u0645\u0648\u0627\u0632\u064a\u0627 \u0644\u0644\u0623\u0631\u0636.
\n– \u0627\u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0644\u062e\u0641\u0636 \u0627\u0644\u0635\u062f\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.
\n– \u0627\u0636\u063a\u0637\u064a \u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062b\u0645 \u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0645\u0633 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649.
\n– \u0623\u0639\u064a\u062f\u064a \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0628\u062f\u0621 \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0636\u063a\u0637.
\n– \u0627\u0644\u0645\u0633\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n

5- Quadruped Hold to Shoulder Tap<\/h3>\n

\"Quadruped<\/p>\n

– \u0627\u0628\u062f\u0623\u064a \u0628\u0648\u0636\u0639 \u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
\n– \u0627\u062b\u0646\u064a \u0627\u0644\u0623\u0631\u062c\u0644 90 \u062f\u0631\u062c\u0629.
\n– \u0627\u0631\u0641\u0639\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u062d\u0648\u0627\u0644\u064a 15 \u0633\u0645 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0645\u0633\u064a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u064a\u0633\u0631\u064a \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u064a.
\n– \u0623\u0639\u064a\u062f\u064a \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0643\u062a\u0641 \u0627\u0644\u0623\u064a\u0645\u0646.
\n– \u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n

<\/div>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Bicycling<\/a><\/span><\/p>\n

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

\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a\u060c \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u0648\u0623\u064a\u0636\u0627 \u0625\u0630\u0627 \u062a\u0648\u062c\u0647\u062a \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640HIIT\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0633\u062c\u064a\u0644 \u062d\u0631\u0642 \u062e\u0637\u064a\u0631 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0641\u0627\u062e\u062a\u0627\u0631\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 …<\/p>\n","protected":false},"author":15,"featured_media":14332,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[452,788,790,359],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0646\u0633\u0627\u0621-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3114"}],"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=3114"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3114\/revisions"}],"predecessor-version":[{"id":14345,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3114\/revisions\/14345"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14332"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}