{"id":4461,"date":"2021-03-27T00:12:00","date_gmt":"2021-03-26T22:12:00","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4461"},"modified":"2023-06-13T15:15:22","modified_gmt":"2023-06-13T13:15:22","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9\/","title":{"rendered":"\u0623\u0641\u0636\u0644 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f. \u0625\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629\u060c \u0648\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0644\u0627 \u062a\u062a\u0637\u0644\u0628 <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%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0645\u0633\u0627\u062d\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u0648 \u0645\u0639\u062f\u0627\u062a.\u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u064a\u062a\u0636\u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062d\u0633\u0646.\u00a0<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\" data-wplink-edit=\"true\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0623\u064a \u0645\u0643\u0627\u0646<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- \u0646\u0637 \u0627\u0644\u062d\u0628\u0644 (\u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0644)<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0626\u0639\u0629\u060c \u062a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 220 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a 20 \u062f\u0642\u064a\u0642\u0629.<br \/>\n\u062d\u0628\u0627\u0644 \u0627\u0644\u0642\u0641\u0632 \u063a\u064a\u0631 \u0645\u0643\u0644\u0641\u0629\u060c \u0648\u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0648\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0645\u0647\u0627\u0631\u0627\u062a \u062e\u0627\u0635\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0641\u064a\u0647 \u0645\u0633\u0627\u062d\u0629. <\/span><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0627\u062c \u0641\u0642\u0637: \u062d\u0628\u0644 \u0642\u0641\u0632\u060c \u062d\u0630\u0627\u0621 \u0631\u064a\u0627\u0636\u064a\u060c \u0635\u0628\u0631 \u0648\u0645\u0645\u0627\u0631\u0633\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a: \u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u0648\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629.<br \/>\n\u064a\u0628\u062f\u0648 \u0627\u0644\u0623\u0645\u0631 \u0633\u0647\u0644\u0627\u064b\u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0642\u062f \u064a\u062a\u0639\u062b\u0631\u0648\u0646.<br \/>\n\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0644\u0641 \u0627\u0644\u062d\u0628\u0644 \u0628\u0627\u0644\u0631\u0633\u063a\u064a\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0647\u0628\u0637 \u0628\u0647\u062f\u0648\u0621.<\/span><\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0628\u062f\u0651\u0644 \u0645\u0646 10 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0645\u0639 \u0627\u0644\u0633\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646.<br \/>\n\u0627\u0639\u0645\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0639\u0644\u0649 \u0645\u062f\u062f \u0642\u0641\u0632 \u0623\u0637\u0648\u0644.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0628\u062f\u0644 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u0642\u0641\u0632 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\/ \u0627\u0644\u0642\u0648\u0629: \u0628\u062f\u0644 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0636\u063a\u0637.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2- Jumping Jacks<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633\u060c \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<br \/>\n\u064a\u062d\u0631\u0642 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a 10 \u062f\u0642\u0627\u0626\u0642 \u0648\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0645\u0647\u0627\u0631\u0627\u062a \u062e\u0627\u0635\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14555\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Star-Jumps.webp\" alt=\"Star Jumps\" width=\"500\" height=\"519\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Star-Jumps.webp 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Star-Jumps-289x300.webp 289w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629 \u0648\u0642\u0645 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0644 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643. \u0648\u0643\u0631\u0631 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\/ \u0627\u0644\u0642\u0648\u0629: \u0628\u062f\u0651\u0644 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 Jumping Jacks \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0636\u063a\u0637\u060c \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0631\u064a\u0646\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f: \u0623\u0636\u0641 \u0627\u0646\u0641\u062c\u0627\u0631\u064b\u0627 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<br \/>\n\u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 Jumping Jacks \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0641\u064a \u0646\u0647\u0627\u064a\u062a\u0647.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone 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><span style=\"font-weight: 400;\">3- Jog in Place<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c<br \/>\n\u0648\u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0625\u062d\u0645\u0627\u0621 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629.\u00a0<\/span><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647 \u0628\u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u062b\u0644:<br \/>\n\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633\u060c \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a\u062a\u064a\u0646\u060c \u0648\u0631\u0643\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/span><\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0625\u062d\u0645\u0627\u0621: \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0633\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646\u060c \u062b\u0645 \u063a\u064a\u0651\u0631 \u0630\u0644\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0647\u0631\u0648\u0644\u0629 \u0644\u062a\u062d\u0636\u064a\u0631 \u062c\u0633\u0645\u0643 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0642\u0645 \u0628\u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0623\u062e\u0631\u0649: \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a\u060c \u0648\u0627\u0644\u0631\u0643\u0636\u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643. \u0627\u0641\u0639\u0644 \u0643\u0644 \u0645\u0646\u0647\u0627 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \/ \u0627\u0644\u0642\u0648\u0629: \u0628\u062f\u0651\u0644 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0636\u063a\u0637\u060c \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0643\u0631\u0627\u062d\u0629 \u0646\u0634\u0637\u0629: \u062c\u0631\u0628 \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0646\u0634\u0637\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4- Burpees<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u0627\u0644\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u064a \u062c\u062f\u0627 \u0644\u0644\u0642\u0644\u0628\u060c \u062d\u064a\u062b \u064a\u062d\u0631\u0642 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a 10 \u062f\u0642\u0627\u0626\u0642<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> (\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0645\u0644 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646).<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14484\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"1300\" height=\"731\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1.webp 1300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-768x432.webp 768w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0639\u062a\u062f\u0627\u0644: \u0643\u0645\u0627 \u0647\u0648 \u0645\u0630\u0643\u0648\u0631 \u0623\u0639\u0644\u0627\u0647 \u060c \u0641\u0647\u064a \u0635\u0639\u0628\u0629 \u062d\u0642\u064b\u0627 \u060c \u0644\u0630\u0627 \u0627\u0633\u0631\u0639 \u0646\u0641\u0633\u0643.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0642\u0645 \u0628\u062f\u0645\u062c 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees \u0643\u0644 3-4 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<br \/>\n\u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629: \u0623\u0636\u0641 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees \u0644\u0643\u0644 3-5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c<br \/>\n\u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0636\u063a\u0637\u060c \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629: \u0645\u0627\u0631\u0633 \u062a\u0645\u0631\u064a\u0646 Burpees \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c<br \/>\n\u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u0623\u0643\u062b\u0631. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 Burpees \u0641\u064a \u062a\u0645\u0631\u064a\u0646 Tabata.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5- Mountain Climbers<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u0645 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0627\u0644\u062e\u0627\u0631\u062c \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0631\u0641\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0639 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0647\u0627\u0631\u0627\u062a \u062e\u0627\u0635\u0629\u060c \u0641\u0642\u0637 \u0645\u0645\u0639\u0635\u0645 \u0642\u0648\u064a\u060c \u0644\u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0647\u0642 \u0627\u0644\u0631\u0633\u063a\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14486\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1.webp\" alt=\"Mountain climbers\" width=\"1814\" height=\"1020\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1.webp 1814w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/Mountain-climbers-1-1536x864.webp 1536w\" sizes=\"(max-width: 1814px) 100vw, 1814px\" \/><\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 Mountain Climbers \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0623\u0636\u0641 Mountain Climbers \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0623\u062e\u0631\u0649\u060c<br \/>\n\u0648\u0642\u0645 \u0628\u0639\u0645\u0644\u0647\u0645 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629: \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 Mountain Climbers \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0627\u062a: \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629 \u060c \u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 Mountain Climbers \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees\u060c \u0623\u0648 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 10 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 10 \u0645\u062a\u0633\u0644\u0642\u064a\u0646 \u0644\u0644\u062c\u0628\u0627\u0644.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6- Squat Jumps<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u0645 \u0628\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0639\u0627\u0644\u064a\u0627\u064b \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639\u060c \u0648\u0627\u0646\u0632\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0642\u0648\u0645 \u0628\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u0627\u0644\u0634\u062f\u0629\u060c \u0648\u064a\u062a\u0637\u0644\u0628 \u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629\u060c \u0648\u0642\u0644\u0628\u064b\u0627 \u0642\u0648\u064a\u064b\u0627.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0639 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 plyo\u060c \u0627\u0647\u0628\u0637 \u0628\u0647\u062f\u0648\u0621 \u0644\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14487\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2.webp\" alt=\"\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-2-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 Squat Jumps \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0642\u0645 \u0628\u062f\u0645\u062c 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 Squat Jumps \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u0648 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0644\u060c \u0625\u0644\u062e.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645: \u0623\u0636\u0641 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 Squat Jumps \u0628\u0639\u062f \u0643\u0644 3-5 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0645\u0645\u064a\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u0642\u0648\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629: \u0642\u0645 \u0628\u0640Squat Jumps \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u0623\u0643\u062b\u0631. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 Squat Jumps \u0641\u064a \u062a\u0645\u0631\u064a\u0646 Tabata.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7- Bear Crawl Push Ups<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0628\u062f\u0623 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u0625\u062e\u0631\u0627\u062c \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u0625\u0631\u062c\u0627\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0644\u062e\u0644\u0641.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0628.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0631\u062a\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u064a\u062a\u0637\u0644\u0628 \u062e\u0628\u0631\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629.<\/span><\/li>\n<\/ul>\n<p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 Bear Crawl Push Ups \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\/ \u0627\u0644\u0642\u0648\u0629: \u0642\u0645 \u0628\u062f\u0645\u062c 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 Bear Crawl Push Ups \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u0648 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645: \u0623\u0636\u0641 30-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 Bear Crawl Push Ups \u0644\u0643\u0644 3-5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u0635\u0641\u0648\u0641 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u0642\u0648\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629: \u0645\u0627\u0631\u0633 Bear Crawl Push Ups \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u0623\u0643\u062b\u0631\u060c \u0623\u0648 Bear Crawl Push Ups \u0627\u0644\u0628\u062f\u064a\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 Bear Crawl Push Ups \u0641\u064a \u062a\u0645\u0631\u064a\u0646 Tabata.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">8- Kickboxing<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0636\u0631\u0628 \u0648\u0627\u0644\u0631\u0643\u0644 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0623\u0648 \u0623\u0645\u0627\u0645 \u0634\u062e\u0635 \u0622\u062e\u0631 &#8211;<\/span><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0628\u0647\u0627 \u0645\u062e\u0627\u0637\u0631\u0629-<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0644\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a \u0623\u0646 \u064a\u062d\u0631\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a 10 \u062f\u0642\u0627\u0626\u0642 \u0628\u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0636\u063a\u0648\u0637\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0644\u0643\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0645\u0639\u0631\u0641\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0627\u0644\u0631\u0643\u0644\u0627\u062a \u0648\u0627\u0644\u0644\u0643\u0645\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14701\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0643\u064a\u0643-\u0628\u0648\u0643\u0633\u064a\u0646\u062c-4.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u062c\" width=\"2048\" height=\"1366\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0643\u064a\u0643-\u0628\u0648\u0643\u0633\u064a\u0646\u062c-4.webp 2048w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0643\u064a\u0643-\u0628\u0648\u0643\u0633\u064a\u0646\u062c-4-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0643\u064a\u0643-\u0628\u0648\u0643\u0633\u064a\u0646\u062c-4-1024x683.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0643\u064a\u0643-\u0628\u0648\u0643\u0633\u064a\u0646\u062c-4-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0643\u064a\u0643-\u0628\u0648\u0643\u0633\u064a\u0646\u062c-4-1536x1025.webp 1536w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0625\u0646\u0634\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643: \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0639\u062a\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0644\u0639\u0628\u0629 \u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a\u060c \u0641\u0642\u0645 \u0628\u062a\u0643\u0648\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629: \u0627\u0644\u0631\u0643\u0644\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u062e\u0637\u0627\u0641 \u0627\u0644\u0645\u062a\u0642\u0627\u0637\u0639\u060c \u0627\u0644\u0631\u0643\u0644\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0644\u0631\u0643\u0628\u0629\u060c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0627\u0644\u0631\u0643\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0643\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0623\u0648 \u0631\u0643\u0644\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0642\u0627\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u062a\u0639\u0631\u0651\u0641 \u0639\u0644\u0649 \u0639\u0646\u0627\u0635\u0631 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u0627\u0637\u0639 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">9- Staircase Exercise<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0644\u0645 \u0644\u0643\u0644 \u0634\u064a\u0621 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629.<br \/>\n\u064a\u0639\u062f \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u0642\u0644\u0628 \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062f\u0645\u062c Staircase Exercise \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u062f\u0631\u062c \u0623\u0637\u0648\u0644 (\u0623\u0643\u062b\u0631 \u0645\u0646 \u0633\u062a\u0629 \u0633\u0644\u0627\u0644\u0645) \u060c \u0641\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631\u0647 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646\u0643: \u0628\u062f\u0651\u0644 1-2 \u0644\u0641\u0627\u062a \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646\u060c \u0625\u0644\u062e.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629: \u0642\u0645 \u0628\u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0639\u0627\u0641\u064a\u062a\u0643\u060c \u0645\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u0623\u0643\u062b\u0631. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062e\u0637\u0648\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637: \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u062a\u0646\u062d\u064a\u060c \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u062c\u0627\u0646\u0628\u064a \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0648\u0627\u0644\u0642\u0641\u0632\u060c \u0648\u062a\u062d\u0648\u064a\u0644 180 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0628\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \/ \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062c\u0645\u0639\u0629: \u0627\u0633\u062a\u062e\u062f\u0645 \u062e\u0637\u0648\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a\u060c \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0632\u064a\u062f.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0644\u062e\u0635<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646: \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u062d\u062f\u064a\u0642\u0629 \u0645\u062b\u0644\u0627\u060c \u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u062e\u0631\u0648\u062c \u0648\u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u062e\u0627\u0631\u062c \u0641\u064a \u0627\u0644\u0634\u0645\u0633 \u0648\u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0646\u0642\u064a\u060c \u0633\u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0623\u0643\u062b\u0631 \u0645\u062a\u0639\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u062f\u0627\u0621\u0647\u0627.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.verywellfit.com\/best-home-cardio-exercises-1231273\" target=\"_blank\" rel=\"noopener\">Verywellfit<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":14699,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[57,940,941,359],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0633\u0631\u064a\u0639\u0629-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4461"}],"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=4461"}],"version-history":[{"count":11,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4461\/revisions"}],"predecessor-version":[{"id":14704,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4461\/revisions\/14704"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14699"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}