{"id":3582,"date":"2020-12-01T17:53:27","date_gmt":"2020-12-01T15:53:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3582"},"modified":"2024-02-07T14:29:44","modified_gmt":"2024-02-07T12:29:44","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u06487 \u0623\u0633\u0631\u0627\u0631 \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0644\u0628\u0646\u064a\u0629 \u0642\u0648\u064a\u0629"},"content":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0645\u062b\u0644 sit-ups and crunches \u0642\u062f\u064a\u0645\u0629 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621\u060c \u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u0623\u0646 \u0623\u064a \u0642\u062f\u0631 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0644\u0646 \u064a\u062d\u0648\u0644 \u064a\u062c\u0639\u0644 \u0628\u0637\u0646\u0643 \u0645\u0633\u062a\u0648\u064a\u0629 \u062a\u0645\u0627\u0645\u0627. \u0641\u0634\u0643\u0644 \u0628\u0637\u0646\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0646\u0641\u0633\u0647\u0627 \u064a\u062a\u0648\u0642\u0641 \u0639\u0644\u0649 (\u0627\u0644\u062c\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643).<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%82%d9%88%d9%8a%d8%a9\/\">\u0628\u0646\u0627\u0621 \u0628\u0637\u0646 \u0642\u0648\u064a\u0629<\/a>\u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643. \u0648\u062c\u0631\u0628 \u0623\u064a\u0636\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d8%b3%d9%81%d9%84%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629<\/a> \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0628\u0627\u0644\u062a\u062d\u062f\u064a\u062f.<\/p>\n<p><strong><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><\/strong><br \/>\n<strong><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><\/strong><\/p>\n<h2>6 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646<\/h2>\n<p>\u0642\u0645 \u0628\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a. \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0625\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062d\u0627\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u0641\u0635\u0644 \u0643\u0631\u0648\u062a\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0643\u060c \u0648\u0644\u0627 \u062a\u0646\u0633 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u062c\u0632\u0639 \u0637\u0648\u0627\u0644 \u0648\u0642\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter 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>1- Press and Resist<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0634\u0631\u0643 \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u0648\u062c\u0629 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0631\u0629\u060c \u0648\u0634\u0643\u0644 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u064a\u0642\u0627\u0646 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u0648\u0642 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/li>\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0648\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0642\u0627\u0648\u0645 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0645\u062a\u0633\u0627\u0648\u064d \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0645\u0646 \u0627\u0644\u0643\u0641\u0648\u0641 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0644\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>2- Helicopter<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u0631\u0627\u062d\u062a\u064a\u0643 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643\u060c \u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627\u060c \u0648\u0648\u062c\u0647 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li>\n<li>\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0646\u062a \u062a\u0645\u062f \u0642\u062f\u0645\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. (\u0633\u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627).<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u0627\u060c \u0648\u0627\u062b\u0646\u064a \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062b\u0627\u0628\u062a\u064a\u0646 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u062b\u0645 \u0627\u0628\u062f\u0623 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0643\u0633 \u0627\u062a\u062c\u0627\u0647 \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0633\u062a\u0642\u0631\u0627\u0646 \u0628\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p>\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a: \u0627\u0642\u0644\u0628 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0623\u0639\u0644\u0649 \u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0633\u0642\u0641 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062b\u0628\u0627\u062a \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/p>\n<h3>3- Hands of Time<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<li>\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643\u060c \u0648\u0648\u062c\u0647 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li>\n<li>\u0627\u0633\u062a\u0646\u0634\u0642, \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u062e\u0627\u0631\u062c \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062b\u0627\u0628\u062a\u0629.<\/li>\n<li>\u0639\u0646\u062f \u0623\u062f\u0646\u0649 \u0646\u0642\u0637\u0629\u060c \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0630\u0639 \u0644\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h3>4- Round the Clock<\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<li>\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643\u060c \u0648\u0648\u062c\u0647 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0631\u0629. \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 (\u0641\u062a\u062d \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629) \u0648\u0645\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629. (\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0639\u064a\u062f\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646)<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h3>5- Screamers<\/h3>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0640plank \u0627\u0644\u0623\u064a\u0633\u0631\u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0631\u0629 \u0645\u0639 \u062b\u0646\u064a \u0625\u0635\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u0629\u060c \u0642\u0645 \u0628\u0645\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0623\u0631\u062c\u062d \u0631\u062c\u0644\u0643 \u0633\u0631\u064a\u0639\u064b\u0627 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<h3>6- Trace the Triangle<\/h3>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u0645\u062f \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 45 \u062f\u0631\u062c\u0629 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646. \u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628.<\/li>\n<li>\u0645\u062f \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0645\u0627\u0645 \u0631\u0623\u0633\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646. \u0627\u062a\u0628\u0639 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0644\u062e\u0644\u0641 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u062a\u0628\u0639\u0647\u0627 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649. (\u0633\u064a\u0643\u0648\u0646 \u0646\u0645\u0637 \u064a\u062f\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0642\u062f \u062a\u062a\u0628\u0639\u062a \u0645\u062b\u0644\u062b\u064b\u0627 \u0644\u0644\u062a\u0648).<\/li>\n<li>\u0627\u0639\u0643\u0633 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u062e\u0644\u0627\u0644 \u0643\u0644 \u062e\u0637\u0648\u0629\u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0645\u0639 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h4>\u00a07 \u0646\u0635\u0627\u0626\u062d \u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629<\/h4>\n<p>\u0628\u062c\u0627\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0639\u062f\u0629 \u0646\u0635\u0627\u0626\u062d \u0648\u062e\u0637\u0648\u0627\u062a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u0633\u0631\u0639 \u0648\u0623\u0648\u0636\u062d \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-17189 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 2\" width=\"1000\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-2.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-2-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-2-768x432.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h5>1- \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0648\u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h5>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0627\u0645\u0632\u062c \u062d\u0631\u0643\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u062b\u0646\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0642\u064c\u0645 \u0628\u062a\u063a\u064a\u064a\u0631 \u0631\u0648\u062a\u064a\u0646\u0643 \u0643\u0644 \u062b\u0644\u0627\u062b\u0629 \u0625\u0644\u0649 \u0623\u0631\u0628\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639.<\/p>\n<p>\u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0643\u0644 \u064a\u0648\u0645\u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644 \u0645\u064a\u0634\u064a\u0644 \u0623\u0648\u0644\u0633\u0648\u0646\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647 \u0648\u0623\u0633\u062a\u0627\u0630 \u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0623\u0648\u0628\u0648\u0631\u0646: \u2033 \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 15 \u0625\u0644\u0649 20 \u0639\u062f\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u2033.<\/p>\n<h5>2-\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<\/h5>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629. \u062a\u0642\u0648\u0644 \u0623\u0644\u064a\u0633\u064a\u0627 \u0623\u0646\u063a\u0627\u0631\u0648\u060c \u0645\u0627\u0644\u0643\u0629 Real Pilates \u0641\u064a \u0645\u062f\u064a\u0646\u0629 \u0646\u064a\u0648\u064a\u0648\u0631\u0643 \u0648\u0645\u0624\u0644\u0641\u0629 &#8221; The Pilates Promise\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u062a\u0639\u0645\u0644\u060c \u0641\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0644\u0627 \u062a\u0639\u0645\u0644&#8221;.<\/p>\n<h5>3- \u0627\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/h5>\n<p>\u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c \u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636. &#8220;\u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d&#8221;\u060c \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0642\u0648\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0643\u062a\u0634\u0627\u0641 \u0642\u0648\u062a\u0643.<\/p>\n<h5>4- \u0627\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0644\u064a\u0633 \u0631\u0642\u0628\u062a\u0643<\/h5>\n<p>\u0644\u0627 \u062a\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0631\u0642\u0628\u062a\u0643 \u0627\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u062a\u0649 \u0644\u0627 \u062a\u062d\u062f\u062b \u0644\u0647\u0627 \u0625\u0635\u0627\u0628\u0629 \u0648\u062a\u0624\u0644\u0645\u0643.<\/p>\n<h5>5- \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/h5>\n<p>\u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0627 \u062a\u0639\u0646\u064a \u0634\u064a\u0626\u064b\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0646\u0627\u0643 \u0637\u0628\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062d\u0642\u064b\u0627 \u0631\u0624\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u062d\u0627\u0648\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0645\u062f\u0629 45 \u062f\u0642\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0623\u0648\u0644\u0633\u0648\u0646: &#8220;\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0631\u0624\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0642\u0648\u064a\u0629&#8221;.<\/p>\n<h5>6- \u0627\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0645\u062b\u0627\u0628\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0646\u062a\u0642\u0627\u0644\u064a<\/h5>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f\u060c \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0636\u064a 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u064a\u0646\u0647\u0645\u0627.<\/p>\n<h5>7- \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/h5>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0623\u0646\u0643 \u0634\u063a\u0651\u0644\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u062c\u064a\u062f\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<br \/>\n\u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u062a\u0633\u062a\u062c\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 \u0643\u0644 \u064a\u0648\u0645\u064a\u0646. \u0627\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0645 \u0628\u062c\u062f. \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0647\u0648\u0644\u0627\u0646\u062f: (\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0623\u064a \u062a\u0645\u0631\u064a\u0646).<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3023 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/1920x600-1024x320.png\" alt=\"\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/1920x600-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/1920x600-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/1920x600-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/1920x600.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.shape.com\/fitness\/10-new-core-exercises-tighten-your-tummy\" target=\"_blank\" rel=\"noopener\">Shape<\/a><\/pre>\n<div id=\"gtx-anchor\" style=\"position: absolute; visibility: hidden; left: 712.672px; top: 531.969px; width: 97.875px; height: 23px;\"><\/div>\n<div class=\"jfk-bubble gtx-bubble\" style=\"visibility: visible; left: -48px; top: 565px; opacity: 1;\" role=\"alertdialog\" aria-describedby=\"bubble-2\">\n<div id=\"bubble-2\" class=\"jfk-bubble-content-id\">\n<div id=\"gtx-host\" style=\"min-width: 200px; max-width: 400px;\"><\/div>\n<\/div>\n<div class=\"jfk-bubble-closebtn-id jfk-bubble-closebtn\" tabindex=\"0\" role=\"button\" aria-label=\"Close\"><\/div>\n<div class=\"jfk-bubble-arrow-id jfk-bubble-arrow jfk-bubble-arrowup\" style=\"left: 751.672px;\">\n<div class=\"jfk-bubble-arrowimplbefore\"><\/div>\n<div class=\"jfk-bubble-arrowimplafter\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0645\u062b\u0644 sit-ups and crunches \u0642\u062f\u064a\u0645\u0629 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621\u060c \u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u0623\u0646 \u0623\u064a \u0642\u062f\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0646 \u064a\u062d\u0648\u0644 \u064a\u062c\u0639\u0644 \u0628\u0637\u0646\u0643 \u0645\u0633\u062a\u0648\u064a\u0629 \u062a\u0645\u0627\u0645\u0627. \u0641\u0634\u0643\u0644 \u0628\u0637\u0646\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0646\u0641\u0633\u0647\u0627 \u064a\u062a\u0648\u0642\u0641 \u0639\u0644\u0649 (\u0627\u0644\u062c\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643). \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0628\u0646\u0627\u0621 \u0628\u0637\u0646 \u0642\u0648\u064a\u0629\u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17190,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,409,830,831],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3582"}],"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=3582"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3582\/revisions"}],"predecessor-version":[{"id":17193,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3582\/revisions\/17193"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17190"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}