{"id":3372,"date":"2020-11-06T22:20:24","date_gmt":"2020-11-06T20:20:24","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3372"},"modified":"2024-01-16T15:35:26","modified_gmt":"2024-01-16T13:35:26","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%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9","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%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0628\u0627\u0644\u0635\u0648\u0631 | \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0643\u0644 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a"},"content":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0623\u0641\u0636\u0644\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0644\u0627\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u0648<a href=\"https:\/\/blog.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\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062e\u0631\u0648\u062c \u0644\u0644\u062c\u0631\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0623\u0648 \u0644\u0627 \u062a\u0631\u063a\u0628 \u0641\u064a \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.<\/p>\n<p><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%af%d9%84%d9%8a%d9%84-%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\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a>\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0635\u062d\u0629\u060c \u062d\u064a\u062b \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643\u060c \u0641\u064a\u0636\u062e \u0627\u0644\u062f\u0645 \u0644\u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0641\u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643.<\/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 \/><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 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0641\u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h3>1 &#8211; High knees<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-15588\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/High-Knees-3.webp\" alt=\"\" width=\"600\" height=\"450\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/High-Knees-3.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/High-Knees-3-300x225.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646\u060c \u0644\u0630\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0628\u0623\u0642\u0644 \u0645\u0633\u0627\u062d\u0629.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643 \u0648\u0627\u062e\u0641\u0636 \u0633\u0627\u0642\u0643 \u0648\u0643\u0631\u0631 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644.<\/li>\n<\/ul>\n<h3>2 &#8211; Butt kicks<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16844\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Butt-kicks.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629\" width=\"600\" height=\"428\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Butt-kicks.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Butt-kicks-300x214.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Butt kicks \u0647\u064a \u0639\u0643\u0633 High knees. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0627\u0644\u064a\u0627\u064b\u060c \u0633\u062a\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 .<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u062d\u0631\u0643 \u0643\u0639\u0628\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u0627\u062e\u0641\u0636 \u0648\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644.<\/li>\n<\/ul>\n<h3>3 &#8211; Lateral shuffles<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16845\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lateral-shuffles.webp\" alt=\"Lateral shuffles\" width=\"500\" height=\"314\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lateral-shuffles.webp 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lateral-shuffles-300x188.webp 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>\u062a\u0639\u0645\u0644 Lateral shuffles \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628.<\/p>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0627\u0646\u062d\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0642\u0645 \u0628\u062a\u062f\u0639\u064a\u0645 \u062c\u0630\u0639\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u062a\u062d\u0631\u0643 \u064a\u0645\u064a\u0646\u064b\u0627 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643.<\/li>\n<li>\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li>\n<li>\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<li>\u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a\u060c \u0642\u0645 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u062d\u0629.<\/li>\n<\/ul>\n<h3>4 &#8211; Crab walk<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16846\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/crabwalk.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629\" width=\"1256\" height=\"800\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/crabwalk.webp 1256w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/crabwalk-300x191.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/crabwalk-1024x652.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/crabwalk-768x489.webp 768w\" sizes=\"(max-width: 1256px) 100vw, 1256px\" \/><\/p>\n<p>\u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u062c\u0630\u0639\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/p>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0646\u0628\u0633\u0637\u0629. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643\u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0634\u064a \u0644\u0644\u062e\u0644\u0641 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0628\u064a\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0645\u0634\u064a \u0644\u0644\u062e\u0644\u0641 \u0644\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/li>\n<\/ul>\n<h3>5 &#8211; Standing oblique crunch<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0642\u0648\u0629 \u0648\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0633\u062a\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/p>\n<ul>\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0624\u062e\u0631\u0629 \u0631\u0623\u0633\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/li>\n<li>\u0627\u0646\u062d\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0648\u062d\u0631\u0643 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0623\u0633\u0641\u0644 \u0648\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<\/ul>\n<h3>Speed skaters &#8211; 6<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16851\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Speed-skaters.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629\" width=\"620\" height=\"348\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Speed-skaters.webp 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Speed-skaters-300x168.webp 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u062a\u062d\u0627\u0643\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u062a\u0632\u0644\u062c. \u0644\u062a\u062d\u062f\u064a \u0623\u0643\u062b\u0631\u060c \u0627\u0646\u062f\u0641\u0639 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062d\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0646\u062d\u0646\u064a\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062e\u0644\u0641\u0643. \u0627\u062b\u0646\u0650 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u062d\u0631\u0643 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u062d\u0631\u0643 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641\u0643 \u0648\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li>\n<\/ul>\n<h3>Jumping jacks &#8211; 7<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-14490\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Jumping-jacks.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" 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<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0623\u0636\u0641 \u0628\u0639\u0636 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0642\u0641\u0632. \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0639\u0644\u0649 \u062a\u0634\u063a\u064a\u0644 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b. \u0627\u0642\u0641\u0632 \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<\/ul>\n<h3>Toe taps &#8211; 8<\/h3>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629 \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0621\u0647 \u0639\u0644\u0649 \u062f\u0631\u062c\u0627\u062a \u0627\u0644\u0633\u0644\u0645.<\/p>\n<ul>\n<li>\u0642\u0641 \u0623\u0645\u0627\u0645 \u0627\u0644\u0631\u0635\u064a\u0641 \u0623\u0648 \u0627\u0644\u062f\u0631\u062c\u0629 \u0648\u0636\u0639 \u0645\u0642\u062f\u0645\u0629 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u064a\u0647.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0633\u0631\u0639\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629. \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/h3>\n<p>\u0623\u062b\u0646\u0627\u0621 \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\u060c \u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0648\u0633\u064a\u0637\u0629.<\/p>\n<h4>Squat jumps -1<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-14403\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3.webp\" alt=\"\" width=\"800\" height=\"373\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3-300x140.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/what-are-jump-squats-and-how-to-do-them980-1488872448-3-768x358.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 Squat \u0627\u0644\u0639\u0627\u062f\u064a \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062d\u0631\u0643\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0641\u0632\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0648\u0627\u062d\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u00a0\u0645\u0646\u0632\u0644\u064a\u0629 \u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 Squat<\/li>\n<li>\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0633\u0631\u0639\u0629 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0642\u0641\u0632.<\/li>\n<li>\u0627\u0647\u0628\u0637 \u0628\u0631\u0641\u0642 \u0641\u064a \u0648\u0636\u0639 Squat \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h4>Standing alternating toe touches &#8211; 2<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16853\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-scaled.webp\" alt=\"Standing alternating toe touches\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-scaled.webp 2560w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-1536x864.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Standing-alternating-toe-touches-2048x1152.webp 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u062c\u0630\u0639\u0643 \u0648\u0633\u0627\u0642\u064a\u0643\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u064a\u0645\u062b\u0644 \u062d\u0631\u0643\u0629 \u0643\u0627\u0631\u062f\u064a\u0648 \u0631\u0627\u0626\u0639\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645. \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0627\u0631\u0641\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0623\u0639\u0644\u0649 \u0648\u0635\u0648\u0644\u064b\u0627 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n<li>\u0643\u0631\u0631 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n<\/ul>\n<h4>Lunge jumps &#8211; 3<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16855\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lunge-jump.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629\" width=\"612\" height=\"612\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lunge-jump.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lunge-jump-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Lunge-jump-150x150.webp 150w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0648\u062c\u0647 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<li>\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0633\u0631\u0639\u0629 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0642\u0641\u0632 \u0645\u0639 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<\/ul>\n<h4>Box jumps &#8211; 4<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16856\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Box-jump.webp\" alt=\"Box jump\" width=\"980\" height=\"735\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Box-jump.webp 980w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Box-jump-300x225.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Box-jump-768x576.webp 768w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<p>\u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<ul>\n<li>\u0642\u0641 \u0623\u0645\u0627\u0645 \u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0645\u0646\u0635\u0629 \u064a\u0635\u0644 \u0627\u0631\u062a\u0641\u0627\u0639\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629.<\/li>\n<li>\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u064b\u0627.<\/li>\n<li>\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0642\u0641\u0632 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642<\/li>\n<li>\u0627\u0647\u0628\u0637 \u0628\u0631\u0641\u0642 \u0648\u0627\u0646\u062d\u0646\u064a \u0642\u0644\u064a\u0644\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li>\n<\/ul>\n<h4>Plank jacks &#8211; 5<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-14552\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks.webp\" alt=\"\" width=\"980\" height=\"980\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks.webp 980w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks-768x768.webp 768w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0634\u0628\u0647 horizontal jumping jack. \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u062d\u0645\u0644 \u0648\u0632\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0633\u0627\u0642\u064a\u0643 \u0628\u0633\u0631\u0639\u0629.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 Plank \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u062a\u0642\u062f\u0645\u0629<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u0644\u062a\u062d\u062f\u064a\u060c \u062c\u0631\u0628 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u00a0\u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629. \u064a\u062a\u0636\u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062a\u0646\u0633\u064a\u0642\u064b\u0627 \u0623\u0643\u0628\u0631 \u0648\u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0644\u0644\u062c\u0633\u0645.<\/p>\n<h4>Mountain climbers &#8211; 1<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter 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<p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062b\u0641 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0628\u0637\u0621 \u0648\u0642\u0645 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 Plank \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0641\u0631\u062f \u0638\u0647\u0631\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643. \u0628\u062f\u0651\u0644 \u0628\u0633\u0631\u0639\u0629 \u0648\u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062f\u0627\u062e\u0644.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li>\n<\/ul>\n<h4>Plank ski hops &#8211; 2<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16858\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Plank-ski-hops.webp\" alt=\"Plank ski hops\" width=\"600\" height=\"450\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Plank-ski-hops.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Plank-ski-hops-300x225.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u062c\u0645\u0639 Plank ski hops\u060c \u0628\u064a\u0646 Plank &amp; ski hops . \u0633\u0648\u0641 \u062a\u062a\u062d\u062f\u0649 \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0644\u0644\u0642\u0641\u0632\u0629 \u0642\u0648\u062a\u0643 \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 Plank \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627..<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0628\u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0644\u0625\u062e\u0631\u0627\u062c \u0631\u0643\u0628\u062a\u064a\u0643 \u062e\u0627\u0631\u062c \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0645\u0646. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u064b\u0627.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 Plank \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<\/ul>\n<h4>Diagonal jumps &#8211; 3<\/h4>\n<ul>\n<li>\u0633\u062a\u0642\u0648\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0643\u0644 \u0642\u0641\u0632\u0629.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 lunge \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u0642\u0644\u0628 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0646 \u0627\u0644\u063a\u0631\u0641\u0629.<\/li>\n<li>\u0648\u0627\u0633\u062d\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u062e\u0644\u0641. \u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0633\u0631\u0639\u0629 \u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u0642\u0641\u0632\u060c \u0648\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0631\u062c\u0644\u064a\u0643.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0642\u0641\u0632 \u0648\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li>\n<\/ul>\n<h4>Rotational jacks &#8211; 4<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16860\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Rotational-jacks.webp\" alt=\"Rotational jacks\" width=\"600\" height=\"200\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Rotational-jacks.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Rotational-jacks-300x100.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u062c\u0645\u0639 Rotational jacks \u00a0\u0628\u064a\u0646 combine jumps \u00a0\u0648 squats \u0648 body twists. \u0633\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/p>\n<ul>\n<li>\u0627\u0642\u0641\u0632 \u0641\u064a \u0648\u0636\u0639 squats \u0648\u0627\u0647\u0628\u0637 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062e\u0635\u0631\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0628\u062d\u064a\u062b \u062a\u0635\u0644 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0639\u0644\u0649 \u0648\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 squats\u060c \u0648\u0648\u0635\u0644 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0623\u0639\u0644\u0649 \u0648\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0642\u0641\u0632 \u0648\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li>\n<\/ul>\n<h4>Burpees &#8211; 5<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16862\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Burpees.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u0632\u0644\u064a\u0629\" width=\"1000\" height=\"639\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Burpees.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Burpees-300x192.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Burpees-768x491.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Burpees \u0627\u0644\u0630\u064a \u064a\u062a\u0636\u0645\u0646 squat \u0648jump \u0648 pushup\u060c \u0633\u064a\u0634\u0639\u0644 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<ul>\n<li>\u0642\u062f\u0645\u064a\u0643 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0627\u062a\u062e\u0630 \u0648\u0636\u0639 squat \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u0643 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0644\u062a\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0640 pkank \u0648\u0645\u0627\u0631\u0633 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0627\u0642\u0641\u0632 \u0641\u064a squat \u0648\u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u0631\u0641\u0639 \u00a0\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h4>Inchworm crawl &#8211; 6<\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-16864\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Inchworm-crawl.webp\" alt=\"Inchworm crawl\" width=\"1000\" height=\"250\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Inchworm-crawl.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Inchworm-crawl-300x75.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Inchworm-crawl-768x192.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>\u0633\u062a\u0639\u0645\u0644 \u062d\u0631\u0643\u0629 \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643.<\/p>\n<ul>\n<li>\u0642\u0641 \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0648\u0631\u0643\u064a\u0643 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u062a\u0643\u0632 \u0628\u0623\u0635\u0627\u0628\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0631\u0641\u0642.<\/li>\n<li>\u0648\u0627\u0645\u0634 \u0628\u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u0627\u0645\u0634\u064a \u0628\u0628\u0637\u0621 \u0628\u0642\u062f\u0645\u064a\u0643 \u0646\u062d\u0648 \u064a\u062f\u064a\u0643 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h4>\u0643\u064a\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h4>\n<p>\u0627\u062a\u0628\u0639 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u062c\u0646\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062f\u0648\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0625\u0635\u0627\u0628\u0629:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062a\u0633\u062e\u064a\u0646<\/strong><\/li>\n<\/ul>\n<p>\u0627\u0628\u062f\u0623 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0628\u0641\u062a\u0631\u0629 \u0625\u062d\u0645\u0627\u0621 \u0645\u0646 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642. \u0633\u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0625\u0631\u062e\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062a\u0647\u062f\u0626\u0629<\/strong><\/li>\n<\/ul>\n<p>\u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0648\u0642\u0641 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0628\u0637\u0626 \u062e\u0644\u0627\u0644 \u0622\u062e\u0631 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<ul>\n<li><strong>\u0627\u062f\u0639 \u0635\u062f\u064a\u0642\u0627<\/strong><\/li>\n<\/ul>\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0643\u062b\u0631 \u0645\u062a\u0639\u0629 \u0645\u0639 \u0631\u0641\u064a\u0642 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<ul>\n<li><strong>\u0627\u0633\u062a\u0647\u062f\u0641 150 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong><\/li>\n<\/ul>\n<p>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 150 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0639\u062a\u062f\u0644. \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u062c\u0631\u0627\u0621 \u062c\u0644\u0633\u0627\u062a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<h5>\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629<\/h5>\n<p>1-\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0644\u0645 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0646\u0630 \u0641\u062a\u0631\u0629\u060c \u0641\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0628\u0631\u0646\u0627\u0645\u062c \u062c\u062f\u064a\u062f. \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u0642\u062f\u064a\u0645 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643.<\/p>\n<p>2- \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643:<\/p>\n<ul>\n<li>\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a.<\/li>\n<li>\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n<li>\u0645\u0631\u0636 \u0642\u0644\u0628\u064a.<\/li>\n<li>\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/li>\n<li>\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0631\u0626\u0629.<\/li>\n<li>\u0625\u0635\u0627\u0628\u0627\u062a \u0633\u0627\u0628\u0642\u0629 \u0623\u0648 \u062d\u0627\u0644\u064a\u0629<\/li>\n<\/ul>\n<p>3 &#8211; \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":16842,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[813,529,524,359],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0645\u0646\u0632\u0644\u064a\u0629-1024x536.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3372"}],"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=3372"}],"version-history":[{"count":18,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3372\/revisions"}],"predecessor-version":[{"id":16866,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3372\/revisions\/16866"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16842"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}