{"id":4724,"date":"2021-06-03T15:54:07","date_gmt":"2021-06-03T13:54:07","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4724"},"modified":"2023-02-05T19:46:33","modified_gmt":"2023-02-05T17:46:33","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d9%84%d8%b1%d8%ac%d8%a7%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d9%84%d8%b1%d8%ac%d8%a7%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0634\u0631\u062d\u0647\u0627"},"content":{"rendered":"

\u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0642\u0648\u064a\u0629\u061f \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629<\/a> \u0648\u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0643\u0644 \u0623\u0634\u0643\u0627\u0644\u0647\u0627. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0644\u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0643\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0626\u0647.<\/span><\/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

13 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631<\/h2>\n

1- Train for Flat Abs: Bicycle<\/span><\/h3>\n

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

“\u0627\u0644\u062f\u0631\u0627\u062c\u0629” \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0628\u062f\u0651\u0644 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621. \u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064b\u0627 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 12 \u0639\u062f\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/p>\n

2- Classic Crunch<\/span><\/h3>\n

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

\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0644\u0644\u062e\u0627\u0631\u062c. \u0645\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639. \u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u060c \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0642\u0645 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u062c\u0645\u064a\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n

3- Reverse Crunch<\/span><\/h3>\n

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

\u062a\u0633\u062a\u0647\u062f\u0641 \u0647\u0646\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629. \u0627\u0628\u0642 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0631\u0627\u062d\u062a\u064a\u0643 \u0644\u0623\u0633\u0641\u0644. \u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u0643\u062b\u0631\u060c \u0648\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0648\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0627\u0644\u0628\u0633\u0627\u0637\u060c \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062c\u0627\u0647 \u0648\u062c\u0647\u0643. \u0627\u062b\u0628\u062a \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0646\u062e\u0641\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629. \u0644\u0627 \u062a\u062f\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636. \u0642\u0645 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u0639\u062f\u0629.<\/span><\/p>\n

4- Wood Lift<\/span><\/h3>\n

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

\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629. \u0627\u062e\u062a\u0631 \u0648\u0632\u0646\u064b\u0627 \u0643\u0627\u0641\u064a\u064b\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0625\u0631\u0647\u0627\u0642 \u062e\u0644\u0627\u0644 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627. \u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0645\u0627\u0645. \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0643\u062a\u0641\u0643\u060c \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u0644\u0627 \u062a\u062f\u064a\u0631 \u062c\u0630\u0639\u0643. \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0639\u0627\u0643\u0633. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a. \u0642\u0645 \u0628\u0639\u0645\u0644 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/span><\/p>\n

5- Trunk Rotations<\/span><\/h3>\n

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

\u0627\u062e\u062a\u0631 \u0643\u0631\u0629 \u0637\u0628\u064a\u0629 \u0623\u0648 \u062f\u0645\u0628\u0644. \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633\u060c \u0627\u0646\u062d\u0646 \u0644\u0644\u062e\u0644\u0641 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0645\u0644\u0627\u0645\u0633\u064a\u0646 \u0644\u0644\u0623\u0631\u0636. \u0627\u062c\u0639\u0644 \u0627\u0644\u0648\u0632\u0646 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u0642\u0645 \u0628\u0644\u0641 \u062c\u0630\u0639\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f. \u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0648\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u0645\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621. \u0627\u0639\u0645\u0644 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u0639\u062f\u0629.<\/span><\/p>\n

6- Abs and Pecs: Dumbbell Fly<\/span><\/h3>\n

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

\u062a\u0631\u064a\u062f \u0635\u062f\u0631\u064a\u064b\u0627 \u0645\u062d\u0641\u0648\u0631\u064b\u0627 \u0645\u0639 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u0633\u0637\u062d\u0629\u061f \u0647\u0630\u0647 \u062e\u0637\u0648\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u0643\u0644\u0627 \u0645\u0646\u0647\u0645\u0627. \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0629 \u062b\u0628\u0627\u062a \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u0627\u0644\u062f\u0645\u0628\u0644. \u0627\u0645\u0634 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u0631 \u0631\u0623\u0633\u0643 \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629. \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0645\u0631\u0641\u0642\u064a\u0643. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645. \u0642\u0645 \u0628\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0628\u0637\u0621 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0644\u0644\u062f\u0627\u062e\u0644 – \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f\u0647\u0627 \u0648\u0644\u0643\u0646 \u0628\u062f\u0648\u0646 \u0642\u0641\u0644\u0647\u0627. \u0642\u0645 \u0628\u0639\u0645\u0644 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/span><\/p>\n

7- Abs and Back: Front Plank<\/span><\/h3>\n

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

\u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0648\u0627\u0643\u0628\u0629 \u0638\u0647\u0631\u0643. \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u064a\u0646\u062c\u0632 \u0627\u0644\u0645\u0647\u0645\u0629. \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0645\u062b\u0646\u064a\u064a\u0646 \u0648\u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643. \u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0634\u062f \u0645\u0624\u062e\u0631\u062a\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0625\u062d\u0643\u0627\u0645. \u0627\u062b\u0628\u062a \u0645\u0646 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0642\u0645 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0627\u0633\u062a\u0631\u062d \u0645\u0646 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646\u0647\u0645. \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n

8- Abs and Back: Bird-Dog<\/span><\/h3>\n

\"Bird-Dog\"<\/p>\n

\u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0648\u0644\u064a\u0633 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0641\u062e\u0630. \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0633\u0631\u0649 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636. \u0627\u0646\u062a\u0638\u0631 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629. \u062b\u0645 \u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0623\u0643\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u0642\u0645 \u0628\u0639\u0645\u0644 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629.<\/span><\/p>\n

\"\"<\/a><\/p>\n

9- Abs and Legs: Knee Tucks<\/span><\/h3>\n

\"Knee<\/p>\n

\u062a\u0628\u062f\u0623 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0645\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0643\u0631\u0629 \u062b\u0628\u0627\u062a \u0648\u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0644\u0622\u0646 \u0627\u0645\u0634 \u0628\u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0634\u0643\u0644 \u0644\u0648\u062d\u064b\u0627 \u0635\u0644\u0628\u064b\u0627\u060c \u0648\u064a\u0633\u062a\u0631\u064a\u062d \u0643\u0627\u062d\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629. \u0644\u0627 \u062a\u062f\u0639 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u064a\u062a\u062f\u0644\u0649. \u0628\u0628\u0637\u0621\u060c \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0635\u062f\u0631\u0643. \u0627\u0646\u062a\u0638\u0631 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629\u060c \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a. \u062a\u0648\u0642\u0639 \u0623\u0646 \u062a\u062a\u062f\u062d\u0631\u062c \u0627\u0644\u0643\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0644\u062e\u0644\u0641 \u0628\u062d\u0631\u0643\u0627\u062a\u0643.<\/span><\/p>\n

10- Abs and Butt: Glute Bridge<\/span><\/h3>\n

\"Glute<\/p>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0628\u0646\u0641\u0633 \u062c\u0648\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u062c\u0631\u0651\u0628 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0646\u062d\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629. \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0627\u0636\u063a\u0637 \u0643\u0639\u0628\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0638\u0647\u0631\u0643. \u062e\u0630 \u0634\u0647\u064a\u0642\u064b\u0627 \u0648\u0627\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0643\u0631\u0631 \u0647\u0630\u0627 \u0645\u0646 12 \u0625\u0644\u0649 15 \u0639\u062f\u0629.<\/span><\/p>\n

11- Abs and Butt: Frankensteins<\/span><\/h3>\n

\"Frankensteins\"<\/p>\n

\u0642\u0641 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643. \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u062d\u0627\u0648\u0644 \u0639\u0628\u0648\u0631 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631. \u062a\u062c\u0646\u0628 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u064a\u0633\u0631. \u0627\u0644\u0622\u0646 \u0623\u0639\u062f \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0648\u0627\u0641\u062a\u062d \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u064a\u0645\u0646. \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0642\u0645 \u0628\u0639\u0645\u0644 5 \u0625\u0644\u0649 10 \u0639\u062f\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/p>\n

12- Abs and Butt: Side Plank<\/span><\/h3>\n

\"Side<\/p>\n

\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0641\u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0639\u0645\u0644 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629. \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u0639\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629. \u0623\u062b\u0646\u0627\u0621 \u062a\u0642\u0644\u0635 \u062e\u0635\u0631\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0623\u0631\u0636. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631. \u062b\u0645 \u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/span><\/p>\n

13- Abs and Legs: Lunge<\/span><\/h3>\n

\"Lunge<\/p>\n

\u0647\u0648 \u062d\u0631\u0643\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0645\u0647\u0627\u0645 \u0631\u0627\u0626\u0639\u0629 – \u0641\u0647\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629\u060c \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0645\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0628\u0637\u0621 \u0648\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u064a\u062a\u0648\u0627\u0632\u0649 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0627 \u062a\u062f\u0641\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0645\u0627\u0645 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643. \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641. \u0642\u0645 \u0628\u0640 8 \u0625\u0644\u0649 12 \u0639\u062f\u0629 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/p>\n

\u0643\u064a\u0641 \u062a\u062c\u0646\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u0634\u0643\u0644\u061f<\/span><\/h4>\n

\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0642\u0645 \u0628\u0639\u0645\u0644 \u0631\u0648\u062a\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0645\u0633\u062a\u0647\u062f\u0641 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u0627\u0633\u062a\u0631\u062d \u064a\u0648\u0645\u064b\u0627 \u0643\u0627\u0645\u0644\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0643\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f. \u0627\u062e\u062a\u0631 \u0623\u0631\u0628\u0639 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a \u062d\u0631\u0643\u0627\u062a \u0644\u0643\u0644 \u062c\u0644\u0633\u0629\u060c \u0648\u0627\u0646\u0634\u0631 \u0627\u0644\u0639\u0645\u0644 \u0639\u0628\u0631 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0627\u062e\u0644\u0637 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0643\u0644 \u0628\u0636\u0639\u0629 \u0623\u064a\u0627\u0645 \u0623\u0648 \u0623\u0633\u0627\u0628\u064a\u0639. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0645\u0631\u0643 45 \u0639\u0627\u0645\u064b\u0627 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0623\u0648 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0627\u0644\u0629 \u0637\u0628\u064a\u0629\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648\u0644\u0627\u064b.<\/span><\/p>\n

\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u0637\u062d\u0629\u061f<\/span><\/h4>\n

\u0646\u0639\u0645 \u060c \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 6 abs \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u0643\u0644 \u0645\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0639\u0646\u062f \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0647\u064a \u0628\u0639\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u062c\u0645\u064a\u0639 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u0633\u0645. \u0633\u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0623\u062f\u0627\u0626\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0642\u0644\u0644 \u062a\u0642\u0644\u064a\u0644 \u062d\u062c\u0645 \u062e\u0635\u0631\u0643 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a.<\/span><\/p>\n

\"\"<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Webmd<\/span><\/a><\/pre>\n
 <\/p>\n","protected":false},"excerpt":{"rendered":"
\u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0642\u0648\u064a\u0629\u061f \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0643\u0644 \u0623\u0634\u0643\u0627\u0644\u0647\u0627. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \u0644\u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0643\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0626\u0647. \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 \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. …<\/p>\n","protected":false},"author":15,"featured_media":4744,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,986,652],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0644\u0644\u0631\u062c\u0627\u0644-\u0628\u0627\u0644\u0635\u0648\u0631.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4724"}],"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=4724"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4724\/revisions"}],"predecessor-version":[{"id":12367,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4724\/revisions\/12367"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4744"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}