{"id":395,"date":"2020-10-18T21:57:06","date_gmt":"2020-10-18T19:57:06","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=395"},"modified":"2023-08-13T18:06:27","modified_gmt":"2023-08-13T16:06:27","slug":"%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 .. \u0623\u0634\u0643\u0627\u0644\u0647 \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u0648\u0643\u064a\u0641 \u062a\u062d\u062a\u0631\u0641\u0647"},"content":{"rendered":"

\u0644\u0627 \u064a\u0648\u062c\u062f \u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0642\u0648\u0629 \u0648\u062a\u0623\u062b\u064a\u0631 \u0639\u0627\u0644\u064a \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0644\u0623\u0646\u0647 \u064a\u0634\u0651\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 (\u0639\u0636\u0644\u0627\u062a transverse \u0648obliques \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0628\u0637\u0646). \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0644\u062a\u062f\u0639\u0645 \u0648\u062a\u062b\u0628\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0623\u064a\u0636\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643\u00a0\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u060c \u0648\u0627\u0644\u0631\u062c\u0644. \u0641\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0644\u0643\u064a \u062a\u0646\u0641\u0630 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a.<\/p>\n

\u062f\u0639\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0639\u0644\u0649 \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u0646\u062d\u0648\u062a\u0629 \u0648\u0631\u064a\u0627\u0636\u064a\u0629<\/a>.<\/p>\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a>
\n \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n

\"\u0628\u0644\u0627\u0646\u0643\"<\/h2>\n

\u0627\u062d\u062a\u0631\u0627\u0641 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<\/h2>\n

\u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u064a\u062c\u0628 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a:<\/p>\n

    \n
  1. \u0627\u0634\u0641\u0637 \u0627\u0644\u0633\u0631\u0629 \u0644\u0644\u062f\u0627\u062e\u0644 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0643\u0623\u0646\u0643 \u062a\u0634\u0641\u0637 \u0628\u0637\u0646\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0645\u0646 \u063a\u064a\u0631 \u0623\u064a \u062a\u0631\u0647\u0644.<\/li>\n
  2. \u0644\u0627 \u062a\u062c\u0639\u0644 \u0638\u0647\u0631\u0643 \u0645\u062b\u0646\u064a\u0627\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0623\u0648\u0644 \u0631\u0623\u0633\u0643 \u0644\u063a\u0627\u064a\u0629 \u0631\u062c\u0644\u0643 \u062e\u0637 \u0648\u0627\u062d\u062f.<\/li>\n
  3. \u0634\u063a\u0651\u0644 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0623\u0646 \u062f\u0647 \u0647\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.<\/li>\n
  4. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0634\u0643\u0644 \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n
  5. \u0644\u0627 \u062a\u062c\u0639\u0644 \u0643\u062a\u0641\u0643 \u064a\u0647\u0628\u0637 \u0623\u0648 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0623\u0630\u0646\u0643\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 (abs) \u0645\u0634\u062f\u0648\u062f\u0629 \u0644\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u062c\u0630\u0639\u0643.<\/li>\n
  6. \u0627\u062c\u0639\u0644 \u0645\u0633\u062a\u0648\u0649 \u0628\u0635\u0631\u0643 \u062d\u0648\u0627\u0644\u064a 6 \u0628\u0648\u0635\u0629 \u0645\u0646 \u0623\u0645\u0627\u0645 \u0648\u062c\u0647\u0643\u060c \u064a\u0639\u0646\u064a \u0627\u0646\u0638\u0631 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0643\u0646 \u062a\u0643\u0648\u0646 \u0631\u0642\u0628\u062a\u0643 \u0645\u0646\u062e\u0641\u0636\u0629 \u0642\u0644\u064a\u0644\u0627.<\/li>\n
  7. \u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0631\u0643\u0632 \u0623\u0646\u0643 \u062a\u0646\u0641\u0630 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u0625\u0630\u0627 \u0627\u062d\u062a\u062c\u062a \u0631\u0627\u062d\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0645\u0643\u0646 \u062a\u0646\u0632\u0644 \u0631\u0643\u0628\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062a\u0631\u0641\u0639\u0647\u0627 \u062a\u0627\u0646\u064a \u0644\u0634\u0643\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644.<\/li>\n<\/ol>\n

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

    \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a><\/h3>\n

    \u0628\u0639\u062f \u0645\u0627 \u0639\u0631\u0641\u0646\u0627 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u062f\u064a \u0648\u0627\u062d\u062a\u0631\u0641\u0646\u0627\u0647\u060c \u0645\u0645\u0643\u0646 \u0646\u062c\u0631\u0651\u0628 \u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0642\u0648\u064a\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a>.<\/p>\n

    1- \u062a\u0645\u0631\u064a\u0646 Oblique Plank:<\/h4>\n

    \"Oblique<\/p>\n

    \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0631\u062c\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0628\u064a\u0632\u0648\u062f \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u062c\u0627\u0646\u0628 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u0649 \u0648\u0627\u0644\u0623\u0648\u0628\u0644\u064a\u0643\u0633 (abs and obliqes) \u0648\u0647\u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062f\u0647 \u0647\u064a\u0632\u064a\u062f \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

    2- \u062a\u0645\u0631\u064a\u0646 Side Plank:<\/h4>\n

    \"\u0628\u0644\u0627\u0646\u0643<\/p>\n

    \u0646\u063a\u064a\u0651\u0631 \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0633\u0627\u0646\u062f \u0639\u0644\u0649 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u060c \u0648\u062a\u0643\u0648\u0646 \u0628\u0634\u0643\u0644 \u062c\u0627\u0646\u0628\u064a\u060c \u0641\u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0628\u0644\u064a\u0643\u0633 \u0648\u0627\u0644\u0644\u0627\u062a\u0633.<\/p>\n

    3- \u062a\u0645\u0631\u064a\u0646 Mountain Climbers:<\/h4>\n

    \"Mountain<\/p>\n

    \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u062a\u0631\u0641\u0639 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062a\u0646\u062f\u0631\u062c \u062a\u062d\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648.<\/p>\n

    4- \u062a\u0645\u0631\u064a\u0646 Exercise Ball Planks:<\/h4>\n

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

    \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0633\u0637\u062d\u0647\u0627 \u063a\u064a\u0631 \u062b\u0627\u0628\u062a\u060c \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u062d\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0631\u060c \u0644\u0623\u0646\u0647 \u064a\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0642\u062f\u0631 \u064a\u062a\u062d\u0645\u0644 \u0648\u0632\u0646\u0647.<\/p>\n

    \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0648\u0645\u064a\u0627<\/a><\/span><\/h4>\n

    1- \u064a\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u062a\u0647<\/h4>\n

    \u0644\u0623\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u064a\u062d\u062a\u0627\u062c \u0644\u0634\u062f \u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0647\u0648 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0634\u0643\u0644\u0647.<\/p>\n

    2- \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0631\u0642<\/h4>\n

    \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0641\u064a\u0631\u0641\u0639 \u0645\u0646 \u0645\u0639\u062f\u0644\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

    3- \u064a\u0642\u0644\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/h4>\n

    \u0644\u0623\u0646 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0649 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0633\u0645 \u0623\u0642\u0644 \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0642\u0644\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/p>\n

    4- \u064a\u0632\u064a\u062f \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h4>\n

    \u064a\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u062a\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u0627\u0644\u0631\u062c\u0644\u060c \u0648\u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0642\u0648\u064a \u0643\u0644 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

    5- \u0645\u0641\u064a\u062f \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/h4>\n

    \u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u064a\u062a\u0631\u062a\u0628 \u0639\u0644\u064a\u0647 \u0633\u0644\u0627\u0633\u0629 \u0648\u0633\u0647\u0648\u0644\u0629 \u062a\u062d\u0631\u0643 \u0627\u0644\u0639\u0638\u0627\u0645. \u0648\u0644\u0627 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0645\u062b\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

    6- \u064a\u062d\u0633\u0651\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u064a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631<\/h4>\n

    \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0623\u0648 \u0623\u064a \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0622\u062e\u0631\u060c \u062a\u0633\u0645\u062d \u0628\u0625\u0637\u0644\u0627\u0642 \u0645\u0627\u062f\u0629 \u0643\u0645\u064a\u0627\u0626\u064a\u0629 \u0639\u0635\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u062a\u0633\u0645\u064a \u0627\u0644\u0623\u0646\u062f\u0631\u0648\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0623\u0646\u0647\u0627 \u062a\u0632\u0648\u0651\u062f \u0645\u0646 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0633\u0639\u0627\u062f\u0629\u060c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n

    \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0639\u0628\u064a\u0629 \u0644\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0643\u062b\u064a\u0631\u0629\u060c \u0648\u0633\u0647\u0648\u0644\u0629 \u062a\u0639\u0644\u0645\u0647 \u0648\u0623\u062f\u0627\u0621\u0647 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0645\u0643\u0627\u0646. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u0627\u0644\u062b\u0628\u0627\u062a \u063a\u064a\u0631 \u062b\u0648\u0627\u0646 \u0645\u0639\u062f\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u0627 \u062a\u064a\u0623\u0633\u060c \u0643\u0631\u0631\u0647 \u064a\u0648\u0645\u064a\u0627\u060c \u0648\u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u0633\u062a\u0635\u0628\u062d \u0645\u062d\u062a\u0631\u0641\u0627. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0648\u062d\u0645\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644.<\/p>\n

    <\/p>\n

    \u0627\u0644\u0645\u0635\u062f\u0631: Active<\/a><\/pre>\n
    <\/div>\n
    \n
    \n
    <\/div>\n<\/div>\n
    <\/div>\n
    \n
    <\/div>\n
    <\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
    \u0644\u0627 \u064a\u0648\u062c\u062f \u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0642\u0648\u0629 \u0648\u062a\u0623\u062b\u064a\u0631 \u0639\u0627\u0644\u064a \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0644\u0623\u0646\u0647 \u064a\u0634\u0651\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 (\u0639\u0636\u0644\u0627\u062a transverse \u0648obliques \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0628\u0637\u0646). \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0644\u062a\u062f\u0639\u0645 \u0648\u062a\u062b\u0628\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0623\u064a\u0636\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643\u00a0\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u060c \u0648\u0627\u0644\u0631\u062c\u0644. \u0641\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0644\u0643\u064a \u062a\u0646\u0641\u0630 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 …<\/p>\n","protected":false},"author":1,"featured_media":15282,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[339,338,799,800],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0644\u0627\u0646\u0643-.-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/395"}],"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=395"}],"version-history":[{"count":14,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/395\/revisions"}],"predecessor-version":[{"id":15283,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/395\/revisions\/15283"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15282"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}