{"id":372,"date":"2019-08-12T13:00:47","date_gmt":"2019-08-12T11:00:47","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=372"},"modified":"2023-01-29T14:07:01","modified_gmt":"2023-01-29T12:07:01","slug":"%d9%85%d9%88%d8%b3%d9%88%d8%b9%d8%a9-%d9%85%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d9%82%d9%88%d9%8a%d8%a9-%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%88%d8%b3%d9%88%d8%b9%d8%a9-%d9%85%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d9%82%d9%88%d9%8a%d8%a9-%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%85\/","title":{"rendered":"\u0645\u0648\u0633\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629"},"content":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u062d\u064a\u0627\u0629 \u0623\u064a \u0631\u064a\u0627\u0636\u064a \u0645\u0647\u0645\u0627 \u0643\u0627\u0646\u062a \u0631\u064a\u0627\u0636\u062a\u0647\u060c \u0644\u0623\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u062c\u0633\u0645 Core\u060c \u0648\u0647\u064a \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u062d\u064a\u0627\u0629 \u0623\u064a \u0644\u0627\u0639\u0628 \u0645\u062d\u062a\u0631\u0641\u060c \u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0627\u0633 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0627\u0644\u0644\u064a \u0647\u062f\u0641\u0647\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u062a\u0642\u0633\u0645\u0629 \u0641\u0642\u0637 \u0641\u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u064a\u062e\u062a\u0644\u0641.<\/p>\n<p>\u062f\u0639\u0646\u0627 \u0646\u062a\u0641\u0642 \u0623\u0648\u0644\u0627 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0644\u064a\u0633\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0639\u0646\u062f \u0627\u0644\u062c\u0645\u064a\u0639\u060c \u0647\u0646\u0627\u0643 \u0645\u0646 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0643\u062b\u064a\u0631\u060c \u0648\u062a\u062a\u0645\u0631\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0647\u0642\u0629 \u0644\u064a\u0646\u062d\u062a\u0648\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0647\u0646\u0627\u0643 \u0622\u062e\u0631\u0648\u0646 \u064a\u062d\u0635\u0644\u0648\u0627 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0648\u0646 \u062a\u0639\u0628 \u0643\u0628\u064a\u0631\u060c \u0623\u0648 \u062a\u0643\u0648\u0646 \u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0646\u062f\u0647\u0645 \u0637\u0628\u064a\u0639\u064a \u0644\u0643\u0646 \u062a\u062d\u062a\u0627\u062c \u0634\u063a\u0644 \u0628\u0633\u064a\u0637.<\/p>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627\u064b \u0648\u062a\u0634\u062a\u063a\u0644 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645 \u0628\u0642\u0648\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0633\u0637\u060c \u0648\u0623\u064a\u0636\u0627 \u0645\u0645\u0643\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646. \u0648\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> \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0628\u0627\u0644\u062a\u062d\u062f\u064a\u062f.<\/p>\n<h2>\u0645\u0648\u0633\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629<\/h2>\n<p><strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer 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<p>Beth Bischoff1 \/ 30<\/p>\n<h3>1.&nbsp;&nbsp; \u062a\u0645\u0631\u064a\u0646 <strong>&nbsp;Ab Wheel Rollout <\/strong><\/h3>\n<ul>\n<li>\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0647\u062a\u0646\u0632\u0644 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0648\u062a\u0645\u0633\u0643 \u0627\u0644\u0639\u062c\u0644\u0629 \u0648\u062a\u062c\u0639\u0644\u0647\u0627 \u0645\u062a\u0648\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u062b\u0628\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062f\u062d\u0631\u062c \u0627\u0644\u0639\u062c\u0644\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0623\u0646 \u062c\u0633\u0645\u0643 \u0642\u0631\u0628 \u064a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636\u060c<br \/>\n\u0648\u0623\u0646 \u0623\u0648\u0631\u0627\u0643\u0643 \u0645\u0645\u0643\u0646 \u062a\u062a\u0632\u062d\u0644\u0642 \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0644\u062e\u0644\u0641 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0639\u062f\u0627\u062a \u0639\u0644\u0649 \u0642\u062f \u0645\u0627 \u062a\u0642\u062f\u0631 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d.<\/li>\n<li>\u0627\u0644\u0623\u0647\u0645 \u0634\u0643\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u0643\u062b\u064a\u0631\u0629<\/li>\n<\/ul>\n<p>Beth Bischoff2 \/ 30<\/p>\n<h3>2. \u062a\u0645\u0631\u064a\u0646 <strong>Arms-High Partial Situp<\/strong><\/h3>\n<ul>\n<li>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0647\u064a \u0625\u0646\u0643 \u0647\u062a\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u062a\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0641\u0648\u0642 \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0645\u0627 \u0645\u062a\u0648\u062c\u0647\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0627\u0637\u0644\u0639 \u0641\u0648\u0642 \u0643\u0623\u0646\u0643 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0630\u0631\u0627\u0639\u0643 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639 \u0644\u0623\u0639\u0644\u0649\u060c<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0623\u062f\u064a\u062a \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<\/ul>\n<p>Beth Bischoff3 \/ 30<\/p>\n<h3>3. \u062a\u0645\u0631\u064a\u0646 <strong>Barbell Rollout<\/strong><\/h3>\n<ul>\n<li>\u0636\u0639 \u0648\u0632\u0646 \u062e\u0645\u0633\u0629 \u0643\u064a\u0644\u0648 \u0641\u064a \u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0646\u0632\u0644 \u0628\u0631\u0643\u0628\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0645\u0627\u0645\u0643. \u0643<\/li>\n<li>\u062a\u0641\u0643 \u064a\u0643\u0648\u0646 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631 \u0648\u062b\u0628\u062a \u0628\u0637\u0646\u0643.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0645\u0633\u0643\u0629 \u0645\u0633\u0627\u0648\u064a\u0629 \u0644\u0644\u0643\u062a\u0641 \u0648\u062a\u062f\u062d\u0631\u062c \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0644\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0648\u062a\u0634\u0639\u0631 \u0623\u0646 \u0623\u0648\u0631\u0627\u0643\u0643 \u0642\u0631\u0628\u062a \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u062a\u062f\u062d\u0631\u062c \u0644\u0644\u062e\u0644\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/barbell-russian-twist.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/barbell-russian-twist.jpg\">4 \/ 30<\/a><\/p>\n<h3>4. \u062a\u0645\u0631\u064a\u0646 <strong>Barbell Russian Twist<\/strong><\/h3>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0645\u0646 \u0627\u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0641\u062a\u062d\u0629 \u0631\u062c\u0644\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0623\u0631\u062c\u062d \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u064a\u0633\u0627\u0631\u0643 \u0648\u0639\u0644\u0649 \u064a\u0645\u064a\u0646\u0643.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/swissballcrunch.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/swissballcrunch.jpg\">5 \/ 30<\/a><\/p>\n<h3>5. \u062a\u0645\u0631\u064a\u0646 <strong>Swiss Ball Crunch<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u0646\u062f \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 Swiss ball \u0648\u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0645\u0641\u062a\u0648\u062d\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li>\n<li>\u0638\u0647\u0631\u0643 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0646\u062f \u0643\u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0648\u0627\u062b\u0646\u064a \u0630\u0642\u0646\u0643 \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649&nbsp; \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0623\u0646\u0643 \u0642\u0631\u0628\u062a \u062a\u062c\u0644\u0633.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-dip-leg-raise.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-dip-leg-raise.jpg\">6 \/ 30<\/a><\/p>\n<h3>6. \u062a\u0645\u0631\u064a\u0646 <strong>Dip\/Leg Raise Combo<\/strong><\/h3>\n<ul>\n<li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0641\u0648\u0642 \u0639\u0645\u0648\u062f\u064a\u0646 \u0645\u062a\u0633\u0627\u0648\u064a\u064a\u0646.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u0643 \u062b\u0646\u064a\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0623\u0645\u0627\u0645\u0643 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0633\u0627\u0648\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u064a\u0639\u0646\u064a \u064a\u0643\u0648\u0646 \u0634\u0643\u0644 \u062c\u0633\u0645\u0643&nbsp; 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0644\u0627 \u062a\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-flutter-kick.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-flutter-kick.jpg\">7 \/ 30<\/a><\/p>\n<p><strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer 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<h3>7. \u062a\u0645\u0631\u064a\u0646 <strong>Flutter Kick<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u0648\u0630\u0631\u0627\u0639\u0627\u062a\u0643 \u0623\u064a\u0636\u0627 \u0645\u0641\u0631\u0648\u062f\u0629 \u0628\u062c\u0627\u0646\u0628\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0643\u0639\u0648\u0628 \u0631\u062c\u0644\u0643 \u062f\u0631\u062c\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0623\u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 6 \u0628\u0648\u0635\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0625\u0646\u0643 \u062a\u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\u062a\u0646\u0632\u0644\u0647\u0645 \u0641\u064a \u062d\u0631\u0643\u0629 \u0633\u0631\u064a\u0639\u0629 \u0634\u0628\u0647 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0642\u0635.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/frontsquat.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/frontsquat.jpg\">8 \/ 30<\/a><\/p>\n<h3>8. \u062a\u0645\u0631\u064a\u0646 <strong>Front Squat<\/strong><\/h3>\n<ul>\n<li>\u062c\u064e\u0647\u0651\u0632 \u0628\u0627\u0631 \u064a\u0643\u0648\u0646 \u0645\u062a\u0639\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0648\u0631 \u0631\u0627\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0641\u062a\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0643\u0648\u0639\u0643 \u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0645\u0641\u0631\u0648\u062f \u0648\u0645\u062a\u0648\u0627\u0632\u064a \u0644\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0647\u062a\u0631\u0641\u0639&nbsp; \u0627\u0644\u0628\u0627\u0631 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0643 \u0648\u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u0631 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0635\u0627\u0628\u0639.<\/li>\n<li>\u0627\u062d\u0631\u0635 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0645\u0631\u0641\u0648\u0639 \u0644\u0623\u0639\u0644\u0649 \u0644\u064a\u0645\u0643\u0646\u0643 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u062e\u0637\u0648\u0629 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u062e\u0627\u0631\u062c \u062f\u0631\u062c\u0629 \u0628\u0633\u064a\u0637\u0629\u060c<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0627\u0633\u0643\u0648\u0627\u062a \u0644\u0623\u0633\u0641\u0644 \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0642\u0648\u0633.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/horizontalwoodchop.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/horizontalwoodchop.jpg\">9 \/ 30<\/a><\/p>\n<h3>9. \u062a\u0645\u0631\u064a\u0646 <strong>Horizontal Cable Woodchop<\/strong><\/h3>\n<ul>\n<li>\u0627\u0638\u0628\u0637 \u0627\u0644\u0643\u0627\u0628\u0644 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a \u0644\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0648\u0645\u0645\u0643\u0646 \u062a\u0639\u0644\u0642 \u0631\u0628\u0627\u0637 \u0641\u064a \u062d\u0627\u062c\u0629 \u0635\u0644\u0628\u0629.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/li>\n<li>\u0642\u0641 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0639\u0645\u0648\u062f\u064a\u0629 \u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632.<\/li>\n<li>\u0630\u0631\u0627\u0639\u0643 \u064a\u0643\u0648\u0646 \u0645\u0641\u0631\u0648\u062f \u0648\u0627\u0628\u0639\u062f \u0639\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u0634\u062f.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0627\u0644\u0643\u0627\u0628\u0644 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0627\u0644\u064a\u0645\u064a\u0646 \u0643\u0623\u0646\u0643 \u062a\u0642\u0637\u0639 \u0634\u062c\u0631\u0629 \u0628\u0645\u0646\u0634\u0627\u0631 \u0643\u0628\u064a\u0631 \u0648\u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u062b\u0627\u0628\u062a\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/legraise.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/legraise.jpg\">10 \/ 30<\/a><\/p>\n<h3>10. \u062a\u0645\u0631\u064a\u0646 <strong>Leg Raise<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0645\u0642\u0639\u062f \u0623\u0648 \u0628\u0631\u062c\u0644 \u0643\u0631\u0633\u064a \u062b\u0642\u064a\u0644 \u0644\u062a\u062b\u0628\u062a \u062c\u0633\u0645\u0643<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0627\u0631\u0641\u0639\u0647\u0627 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0635\u0646\u0639 \u0634\u0643\u0644 \u0639\u0645\u0648\u062f\u064a<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0648\u0644\u0627 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/russiantwist.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/russiantwist.jpg\">11 \/ 30<\/a><\/p>\n<h3>11. \u062a\u0645\u0631\u064a\u0646 <strong>Medicine Ball Russian Twist<\/strong><\/h3>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0639\u0644 \u0631\u0643\u0628\u062a\u0643 \u0645\u062b\u0646\u064a\u0629 \u0648\u0638\u0647\u0631\u0643 \u0644\u0644\u062e\u0644\u0641 \u062f\u0631\u062c\u0629 \u0628\u0633\u064a\u0637\u0629.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0643\u0631\u0629 \u0628\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u0623\u0645\u0627\u0645\u0643.<\/li>\n<li>\u0623\u062f\u0631 \u062c\u0633\u0645\u0643 \u0644\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u064a\u0645\u064a\u0646 \u0645\u0631\u0629 \u0648\u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0628\u062f\u0644 \u0628\u064a\u0646\u0647\u0645\u0627.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-mountain-climber.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-mountain-climber.jpg\">12 \/ 30<\/a><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3>12. \u062a\u0645\u0631\u064a\u0646 <strong>Medicine Ball Mountain Climber<\/strong><\/h3>\n<ul>\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0643\u0631\u0629 \u0648\u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 pushups.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0644\u0635\u062f\u0631\u0643.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0628\u0633\u0631\u0639\u0629 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-pike-to-superman.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-pike-to-superman.jpg\">13 \/ 30<\/a><\/p>\n<h3>13. \u062a\u0645\u0631\u064a\u0646 <strong>Pike to Superman<\/strong><\/h3>\n<ul>\n<li>\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0636\u063a\u0637 pushups \u0648\u062a\u0643\u0648\u0646 \u0623\u0635\u0627\u0628\u0639 \u0631\u062c\u0644\u0643 \u0645\u0631\u062a\u0643\u0632\u0629 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0627\u0644\u062b\u0628\u0627\u062a.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0631\u062c\u0644\u0643 \u0648\u062f\u062d\u0631\u062c \u0627\u0644\u0643\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0639\u0645\u0648\u062f\u064a<br \/>\n\u0623\u0648 \u0634\u0643\u0644\u0643 \u0639\u0645\u0648\u0645\u0627\u064b \u0645\u062b\u0644 \u0627\u0644\u0645\u062b\u0644\u062b.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u0641\u0631\u0648\u062f \u0645\u062b\u0644\u0645\u0627 \u0628\u062f\u0623\u062a.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0628\u064a\u062f\u0643 \u0643\u0623\u0646\u0643 \u0647\u062a\u0644\u0639\u0628 \u0636\u063a\u0637 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u064a\u062a\u0641\u0631\u062f \u062a\u0645\u0627\u0645\u0627\u064b<\/li>\n<li>\u0648\u0631\u062c\u0644\u0643 \u062a\u0631\u062c\u0639 \u0644\u0644\u062e\u0644\u0641 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u064a\u0628\u0642\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u0648\u0642 \u0627\u0644\u0643\u0631\u0629 \u0648\u0627\u0644\u0642\u062f\u0645 \u062e\u0644\u0641\u0647\u0627.<\/li>\n<li>\u0648\u0628\u0630\u0644\u0643 \u062a\u0643\u0648\u0646 \u0639\u062f\u0629\u060c \u062b\u0645 \u062a\u062f\u062d\u0631\u062c \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0643\u0631\u0631 \u0648\u0636\u0639 \u0627\u0644\u0645\u062b\u0644\u062b.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/plank.jpg\">James Michelfelder<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/plank.jpg\">14 \/ 30<\/a><\/p>\n<h3>14. \u062a\u0645\u0631\u064a\u0646 <strong>Plank<\/strong><\/h3>\n<ul>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0647\u0648\u0631 \u062c\u062f\u0627\u064b \u0648\u0645\u0639\u0631\u0648\u0641 \u0642\u0648\u062a\u0647 \u0648\u0641\u0627\u0639\u0644\u064a\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643.<\/li>\n<li>\u0627\u0633\u0646\u062f \u0627\u0644\u0633\u0627\u0639\u062f \u0643\u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u062a\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li>\n<\/ul>\n<p>Beth Bischoff15 \/ 30<\/p>\n<h3>15. \u062a\u0645\u0631\u064a\u0646 <strong>Pullup to Knee Raise<\/strong><\/h3>\n<ul>\n<li>\u0646\u0641\u0633 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0639\u0642\u0644\u0629 \u0644\u0643\u0646 \u062a\u0643\u0648\u0646 \u0641\u062a\u062d\u0629 \u064a\u062f\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641 \u0648\u0643\u0641 \u064a\u062f\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u0630\u0642\u0646\u0643 \u062a\u0628\u0642\u0649 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0644\u063a\u0627\u064a\u0629 \u0635\u062f\u0631\u0643 \u0648\u0627\u0646\u0632\u0644.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-pushup-rocket.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-pushup-rocket.jpg\">16 \/ 30<\/a><\/p>\n<h3>16. \u062a\u0645\u0631\u064a\u0646&nbsp; <strong>Pushup Rocket<\/strong><\/h3>\n<ul>\n<li>\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0648\u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0645\u062a\u062b\u0628\u062a\u0629 \u0639\u0644\u0649 \u062d\u0645\u0627\u0644\u0627\u062a.<\/li>\n<li>\u0627\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646\u0629 explosive pushups \u0628\u062d\u064a\u062b \u064a\u062f\u0643 \u062a\u062a\u0631\u0641\u0639 \u0645\u0646 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0644\u062f\u0631\u062c\u0629 \u0625\u0646\u0643 \u062a\u0642\u062f\u0631 \u062a\u0633\u0642\u0641 \u0648\u0647\u064a \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-resisted-reverse-crunch1.jpeg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-resisted-reverse-crunch1.jpeg\">17 \/ 30<\/a><\/p>\n<h3>17. \u062a\u0645\u0631\u064a\u0646 <strong>Resisted Reverse Crunch<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0628\u0637 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062d\u0648\u0644 \u0631\u062c\u0644\u0643.<\/li>\n<li>\u0628\u062f\u0644 \u0643\u0644 \u0646\u0627\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0644 \u0641\u0648\u0642 \u0627\u0644\u062a\u0627\u0646\u064a\u0629 \u0628\u062d\u064a\u062b \u062a\u0628\u0642\u0649 \u0639\u0644\u0649 \u0634\u0643\u0644 X.<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u062d\u0628\u0644 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u062a\u064a\u0646 \u064a\u0639\u0646\u064a \u064a\u0643\u0648\u0646 \u0645\u0641\u0631\u0648\u062f \u0643\u0623\u0646\u0643 \u0645\u0627\u0633\u0643 \u0628\u0627\u0631.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0623\u0648\u0631\u0627\u0643\u0643 \u0648\u0631\u0643\u0628\u062a\u0643 \u0628\u062d\u064a\u062b \u062a\u0642\u0631\u0628 \u0631\u0643\u0628\u062a\u0643 \u0644\u063a\u0627\u064a\u0629 \u0635\u062f\u0631\u0643.<\/li>\n<li>\u0648\u0627\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0628\u0639\u062f\u064a\u0646 \u0627\u0641\u0631\u062f \u0631\u062c\u0644\u0643 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<li>\u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u0646 \u064a\u0643\u0648\u0646 \u0643\u062a\u0641\u0643 \u062b\u0627\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0628\u0643\u062f\u0627 \u062a\u0628\u0642\u0649 \u0639\u062f\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-rollout.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-rollout.jpg\">18 \/ 30<\/a><\/p>\n<h3>18. \u062a\u0645\u0631\u064a\u0646&nbsp; <strong>Swiss Ball Rollout<\/strong><\/h3>\n<ul>\n<li>\u0627\u0641\u0631\u062f \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0633\u0648\u064a\u0633 \u0628\u0648\u0644.<\/li>\n<li>\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u0643 \u0648\u062b\u0628\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u062a\u062f\u062d\u0631\u062c \u0628\u0627\u0644\u0643\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0627\u0644\u0633\u0627\u0639\u062f \u0648\u0627\u0644\u0648\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u064a\u0646 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062b\u0645 \u062a\u062f\u062d\u0631\u062c \u0644\u0644\u062e\u0644\u0641.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-seated-knee-tuck.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-seated-knee-tuck.jpg\">19 \/ 30<\/a><\/p>\n<h3>19. \u062a\u0645\u0631\u064a\u0646 <strong>Medicinal Ball Seated Knee Tuck<\/strong><\/h3>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0648\u0627\u0639\u0635\u0631 \u0627\u0644\u0643\u0631\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643<\/li>\n<li>\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u0627\u0641\u0631\u062f \u0627\u0644\u062c\u0630\u0639 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0627\u0644\u062e\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0623\u0644\u0639\u0649 \u0628\u0623\u0646 \u062a\u062b\u0646\u064a \u0631\u062c\u0644\u0643 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u0627\u0644\u0623\u0648\u0631\u0643 \u062a\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0628\u0637\u0646<\/li>\n<li>\u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0645\u0642\u0639\u062f \u0644\u062a\u062f\u0639\u064a\u0645 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-side-plank.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-workouts-side-plank.jpg\">20 \/ 30<\/a><\/p>\n<h3>20. \u062a\u0645\u0631\u064a\u0646 <strong>Side Plank<\/strong><\/h3>\n<ul>\n<li>\u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0633\u0646\u062f \u0639\u0644\u0649 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0645\u0641\u0631\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/li>\n<li>\u0648\u0627\u0631\u0641\u0639 \u0623\u0648\u0631\u0627\u0643\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0644\u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u064a\u0643\u0648\u0646 \u0645\u0633\u0646\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f.<\/li>\n<li>\u0648\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-sprinter-1.jpeg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-sprinter-1.jpeg\">21 \/ 30<\/a><\/p>\n<h3>21. \u062a\u0645\u0631\u064a\u0646 <strong>Sprinter<\/strong><\/h3>\n<ul>\n<li>\u0636\u0639 \u0631\u062c\u0644\u0643 \u0641\u064a \u0645\u0643\u0627\u0646 \u0627\u0644\u0642\u062f\u0645 \u0648\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0648\u062a\u0643\u0648\u0646 \u0625\u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0645\u0641\u062a\u0648\u062d\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643<\/li>\n<li>\u0647\u062a\u062f\u0641\u0639 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u063a\u0627\u064a\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u062a\u0631\u0643 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0645\u0641\u0631\u0648\u062f\u0629 \u0648\u062a\u0628\u062f\u0644.<\/li>\n<li>\u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u064a\u0628\u0627\u0646 \u0625\u0646\u0643 \u0628\u062a\u0639\u0645\u0644 \u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-situp-and-throw.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-situp-and-throw.jpg\">22 \/ 30<\/a><\/p>\n<h3>22. \u062a\u0645\u0631\u064a\u0646 <strong>Situp and throw<\/strong><\/h3>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0643\u0631\u0629 \u0628\u0625\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u062a\u0643\u0648\u0646 \u064a\u062f\u0643 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643 \u0648\u062c\u0627\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u062a\u062d\u062a \u062d\u0627\u062c\u0629 \u062b\u0642\u064a\u0644\u0629 \u062d\u062a\u0649 \u0644\u0627 \u062a\u062a\u062d\u0631\u0643 \u0645\u062b\u0644 \u062f\u0645\u0628\u0644 \u0645\u062b\u0644\u0627\u064b<\/li>\n<li>\u0648\u0627\u0641\u0631\u062f \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0648\u0636\u0639 \u0623\u0645\u0627\u0645 \u062d\u0627\u0626\u0637<\/li>\n<li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0642\u0631\u0628 \u0644\u0644\u0631\u0643\u0628\u0629 \u0648\u062a\u062d\u062f\u0641 \u0627\u0644\u0643\u0631\u0629 \u0648\u062a\u0631\u062c\u0639 \u0644\u0644\u0623\u0633\u0641\u0644 \u0648\u062a\u0643\u0631\u0631.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-star-plank.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-star-plank.jpg\">23 \/ 30<\/a><\/p>\n<h3>23. \u062a\u0645\u0631\u064a\u0646 <strong>Star Plank<\/strong><\/h3>\n<ul>\n<li>\u062e\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0648\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u0643 \u0648\u0631\u062c\u0644\u0643 \u0644\u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646<\/li>\n<li>\u0628\u062d\u064a\u062b \u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u064a\u0628\u0642\u0649 \u0634\u0628\u0647 \u0627\u0644\u0646\u062c\u0645\u0629<\/li>\n<li>\u0648\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u062c\u0639\u0644 \u062c\u0630\u0639\u0643 \u0645\u0641\u0631\u0648\u062f \u0648\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-straight-leg-barbell-situp.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-straight-leg-barbell-situp.jpg\">24 \/ 30<\/a><\/p>\n<h3>24. \u062a\u0645\u0631\u064a\u0646 <strong>Straight-Leg Barbell Situp<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0646\u062a \u0645\u0627\u0633\u0643 \u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0623\u0648 \u0627\u0644\u0628\u0627\u0631 \u0641\u0627\u0636\u064a.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u0627\u0644\u0628\u0627\u0631 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0634 \u0643\u0623\u0646\u0643 \u0647\u062a\u0644\u0639\u0628 \u0628\u0646\u0634 \u0628\u0631\u0633<\/li>\n<li>\u0648\u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643.<\/li>\n<li>\u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0625\u0646\u0643 \u062a\u0642\u0648\u0645 \u0643\u0623\u0646\u0643 \u0647\u062a\u062c\u0644\u0633 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0630\u0639 \u0628\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0648\u062f\u064a\u0629<\/li>\n<li>\u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0628\u0627\u0631 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 \u064a\u0639\u0646\u064a \u0622\u062e\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u062a\u0627\u0639\u062a\u0643 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u0627\u0631 \u0648\u0635\u0644 \u0644\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-suitcase-deadlift.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-suitcase-deadlift.jpg\">25 \/ 30<\/a><\/p>\n<h3>25. \u062a\u0645\u0631\u064a\u0646 <strong>Suitcase Deadlift<\/strong><\/h3>\n<ul>\n<li>\u062c\u0647\u0632 \u0627\u0644\u0628\u0627\u0631 \u0648\u0636\u0639 \u0641\u064a\u0647 \u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0648\u0642\u0641 \u0639\u0644\u0649 \u064a\u0633\u0627\u0631\u0647 \u0648\u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u062a\u0642\u062f\u0631 \u062a\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0645\u0646 \u0627\u0644\u0646\u0635\u0641 \u0648\u0627\u0644\u0628\u0627\u0631 \u064a\u0643\u0648\u0646 \u0639\u0645\u0648\u062f\u064a \u062c\u0645\u0628\u0643<\/li>\n<li>\u062b\u0628\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0632\u0648\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0637\u0628\u064a\u0639\u064a<\/li>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0648\u0629 \u0648\u0627\u0635\u0639\u062f \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0646\u0632\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/li>\n<li>\u0648\u0623\u0647\u0645 \u062d\u0627\u062c\u0629 \u0644\u0627 \u062a\u062b\u0646\u064a \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u062a\u062c\u0627\u0647 \u0627\u0644\u0628\u0627\u0631.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/surfing-swiss-ball-plank-circle.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/surfing-swiss-ball-plank-circle.jpg\">26 \/ 30<\/a><\/p>\n<h3>26. \u062a\u0645\u0631\u064a\u0646 <strong>Swiss Ball Plank Circle<\/strong><\/h3>\n<ul>\n<li>\u0636\u0639 \u0627\u0644\u0633\u0648\u064a\u0633 \u0628\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646\u0629 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u062c\u0639\u0644 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629.<\/li>\n<li>\u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629.<\/li>\n<li>\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0645\u0641\u0631\u0648\u062f \u0648\u0628\u0637\u0646\u0643 \u062b\u0627\u0628\u062a\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0643\u0648\u0639 \u0644\u062f\u062d\u0631\u062c\u0629 \u0627\u0644\u0643\u0631\u0629 \u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0631\u064a \u0628\u0627\u062a\u062c\u0627\u0647 \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629 \u0648\u0639\u0643\u0633\u0647\u0627<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-v-up-and-pass.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-v-up-and-pass.jpg\">27 \/ 30<\/a><\/p>\n<h3>27. \u062a\u0645\u0631\u064a\u0646 <strong>Swiss Ball V-Up and Pass<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0633\u0648\u064a\u0633 \u0628\u0648\u0644 \u0628\u064a\u0646 \u0631\u062c\u0644\u0643 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633<\/li>\n<li>\u0648\u0627\u0637\u0644\u0639 \u0628\u062c\u0633\u0645\u0643 \u0648\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a<\/li>\n<li>\u0648\u0645\u0631\u0631 \u0627\u0644\u0643\u0631\u0629 \u0645\u0646 \u0631\u062c\u0644\u0643 \u0644\u064a\u062f\u0643 \u0648\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0643\u0631\u0631 \u0627\u0644\u0648\u0636\u0639\u064a\u0629.<\/li>\n<li>\u0644\u0643\u0646 \u0645\u0631\u0631 \u0627\u0644\u0643\u0631\u0629 \u0645\u0646 \u064a\u062f\u0643 \u0644\u0631\u062c\u0644\u0643\u060c \u0648\u0643\u0644 \u062a\u0645\u0631\u064a\u0631\u0629 \u062a\u062d\u0633\u0628 \u0639\u062f\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-toe-touch_0-1.jpg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-toe-touch_0-1.jpg\">28 \/ 30<\/a><\/p>\n<h3>28. \u062a\u0645\u0631\u064a\u0646 <strong>Medicine Ball V-Up<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0646\u062a \u0645\u0627\u0633\u0643 \u0627\u0644\u0643\u0631\u0629 \u0628\u0625\u064a\u062f\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/li>\n<li>\u0648\u062a\u0643\u0648\u0646 \u064a\u062f\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0648\u0631\u062c\u0644\u0643 \u0645\u0641\u0631\u0648\u062f\u0629 \u0648\u0628\u0637\u0646\u0643 \u062b\u0627\u0628\u062a\u0629\u060c<\/li>\n<li>\u0627\u0631\u062a\u0641\u0639 \u0628\u062c\u0633\u0645\u0643 \u0648\u0631\u062c\u0644\u0643 \u0644\u0641\u0648\u0642 \u0644\u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u0627\u0644\u0643\u0631\u0629 \u062a\u0635\u0644 \u0644\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645<\/li>\n<li>\u0648\u0633\u0627\u0639\u062a\u0647\u0627 \u0647\u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0634\u0643\u0644 V \u0648\u0627\u0646\u062a \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n<p>Beth Bischoff29 \/ 30<\/p>\n<h3>29. \u062a\u0645\u0631\u064a\u0646 <strong>Weighted Situp<\/strong><\/h3>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0646\u062a \u0645\u0627\u0633\u0643 \u0648\u0632\u0646 \u0648\u0627\u062c\u0639\u0644\u0647 \u0641\u0648\u0642 \u0627\u0644\u0635\u062f\u0631<\/li>\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 90 \u062f\u0631\u062c\u0629 \u0648\u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/li>\n<li>\u0627\u062b\u0646\u064a \u0630\u0642\u0646\u0643 \u0644\u063a\u0627\u064a\u0629 \u0635\u062f\u0631\u0643 \u0648\u0627\u0637\u0644\u0639 \u0644\u0641\u0648\u0642 \u0628\u062c\u0633\u0645\u0643<\/li>\n<li>\u0630\u0631\u0627\u0639\u0643 \u064a\u0643\u0648\u0646 \u0641\u064a \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0641\u0648\u0642 \u0648\u0627\u0646\u0632\u0644 \u062a\u0627\u0646\u064a.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-half-kneeling-chop.jpeg\">Beth Bischoff<\/a><a href=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/03\/30-best-ab-exercises-half-kneeling-chop.jpeg\">30 \/ 30<\/a><\/p>\n<h3>30. \u062a\u0645\u0631\u064a\u0646 <strong>Half Kneeling Chop<\/strong><\/h3>\n<ul>\n<li>\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u0643 \u0641\u064a \u0648\u0636\u0639 lunge position<\/li>\n<li>\u0648\u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0645<\/li>\n<li>\u0648\u0627\u0645\u0633\u0643 \u062d\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646 \u0641\u0648\u0642 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0633\u062d\u0628\u0647 \u0628\u0634\u0643\u0644 \u062f\u0627\u062e\u0644\u064a \u0644\u063a\u0627\u064a\u0629 \u0623\u0633\u0641\u0644 \u062c\u0633\u0645\u0643<\/li>\n<li>\u0628\u062d\u064a\u062b \u064a\u0648\u0635\u0644 \u0630\u0631\u0627\u0639\u0643 \u0644\u0622\u062e\u0631\u0647 \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a.<\/li>\n<\/ul>\n<p>\u062a\u0642\u062f\u0631 \u062a\u0646\u0632\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646 <a href=\"https:\/\/www.elcoach.me\/downloadapp\"><strong>\u0627\u0644\u0643\u0648\u062a\u0634<\/strong><\/a> \u0639\u0644\u0634\u0627\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0643\u0627\u0645\u0644 \u0644\u062c\u0633\u0645\u0643 \u0643\u0644\u0647\u060c \u0645\u0646\u0627\u0633\u0628 \u0644\u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0639\u0644\u0634\u0627\u0646 \u0645\u064a\u0628\u0642\u0627\u0634 \u062a\u0645\u0631\u064a\u0646\u0629 \u0645\u0631\u0629 \u0648\u062e\u0644\u0627\u0635\u060c \u0644\u0627 \u0647\u064a\u0643\u0648\u0646 \u0639\u0646\u062f\u0643 \u0646\u0638\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a \u0628\u0643\u0644 \u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0628\u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0643\u0644 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u062d\u064a\u0627\u0629 \u0623\u064a \u0631\u064a\u0627\u0636\u064a \u0645\u0647\u0645\u0627 \u0643\u0627\u0646\u062a \u0631\u064a\u0627\u0636\u062a\u0647\u060c \u0644\u0623\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u062c\u0633\u0645 Core\u060c \u0648\u0647\u064a \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u062d\u064a\u0627\u0629 \u0623\u064a \u0644\u0627\u0639\u0628 \u0645\u062d\u062a\u0631\u0641\u060c \u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0627\u0633 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0627\u0644\u0644\u064a \u0647\u062f\u0641\u0647\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u062a\u0642\u0633\u0645\u0629 \u0641\u0642\u0637 \u0641\u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u064a\u062e\u062a\u0644\u0641. \u062f\u0639\u0646\u0627 \u0646\u062a\u0641\u0642 \u0623\u0648\u0644\u0627 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0642 \u0644\u064a\u0633\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0639\u0646\u062f \u0627\u0644\u062c\u0645\u064a\u0639\u060c \u0647\u0646\u0627\u0643 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":1155,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,1819,314,651],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/greatest-abs-exercises-1445673601-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/372"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=372"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/372\/revisions"}],"predecessor-version":[{"id":12228,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/372\/revisions\/12228"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1155"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}