{"id":4898,"date":"2021-07-06T15:34:52","date_gmt":"2021-07-06T13:34:52","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4898"},"modified":"2023-05-28T11:55:15","modified_gmt":"2023-05-28T09:55:15","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"

\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0633\u062a\u0639\u064a\u062f \u0644\u064a\u0627\u0642\u062a\u0643 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0623\u0648 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0625\u0646 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0640core \u0633\u064a\u0632\u064a\u062f \u0645\u0646 \u062b\u0628\u0627\u062a\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643. \u0648\u0633\u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627 \u0628\u062b\u0642\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u062a\u0639\u064a\u062f \u0642\u0648\u062a\u0643. \u0644\u0630\u0644\u0643 \u062c\u0647\u0632\u062a \u0644\u0643 \u0647\u0646\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/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

6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/span><\/h2>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0641\u0627\u062e\u0631\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629\u060c \u0641\u0643\u0631 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u062d\u064a\u062b \u0646\u0639\u0631\u0636 \u0644\u0643 \u0647\u0646\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a. \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629<\/a> \u0623\u064a\u0636\u0627 \u0641\u064a \u062d\u0627\u0644 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621.<\/span><\/p>\n

1- Bird-Dog Crunch<\/h3>\n

\u062a\u0633\u062a\u0647\u062f\u0641: Abs, hamstrings, glutes and shoulders<\/span><\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0641\u0639\u0627\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u062a\u0637\u0648\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0628\u064a\u0646 \u0639\u0634\u064a\u0629 \u0648\u0636\u062d\u0627\u0647\u0627 – \u0633\u064a\u0643\u0648\u0646 \u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u0627\u064b \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0634\u064a\u0637 \u0642\u0644\u0628\u0643. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u064a\u0646:<\/span><\/p>\n

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

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

– \u0627\u0631\u0641\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u062f\u0627\u062e\u0644\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0639 \u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0648\u0645\u062f\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u062e\u0644\u0641.<\/span><\/p>\n

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

(\u0628). \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/p>\n

(\u062c). \u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/p>\n

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

2- Standing Bicycle Crunches<\/h3>\n

\u062a\u0633\u062a\u0647\u062f\u0641: Obliques, rotational muscles<\/span><\/p>\n

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

– \u0642\u0641 \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\u060c \u0648\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643. \u0645\u0639 \u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f\u060c \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/p>\n

– \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0633\u0631 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636\u0643\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/span><\/p>\n

– \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/p>\n

– \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0642\u0627\u0628\u0644. \u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/p>\n

\u0627\u0644\u062a\u0639\u062f\u064a\u0644: \u0625\u0630\u0627 \u0643\u0627\u0646 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0641\u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062b\u0627\u0628\u062a\u064b\u0627\u060c \u0645\u0639 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/p>\n

3- Seated Leg Lifts<\/h3>\n

\u062a\u0633\u062a\u0647\u062f\u0641:\u00a0 Abs, hamstrings<\/span><\/p>\n

\u0644\u0627 \u062a\u0646\u062e\u062f\u0639 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0638\u0647\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0633\u064a\u0628\u062f\u0623 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0648\u062d\u062a\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062d\u0631\u0642 \u0628\u0639\u062f \u0639\u062f\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a.\u00a0<\/span><\/p>\n

\"Seated<\/p>\n

– \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0645\u062f\u062f \u0627\u0644\u0623\u0631\u062c\u0644 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.\u00a0<\/span><\/p>\n

– \u0627\u0646\u062d\u0646 \u0644\u0644\u062e\u0644\u0641 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.\u00a0<\/span><\/p>\n

– \u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0645\u0642\u062f\u0627\u0631 \u0633\u062a \u0628\u0648\u0635\u0627\u062a.\u00a0<\/span><\/p>\n

– \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0636\u0639\u0647 \u062c\u0627\u0646\u0628\u0627\u064b.\u00a0<\/span><\/p>\n

– \u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n

– \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u062a\u0627\u0644\u064a\u0629 \u062b\u0645 \u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.\u00a0<\/span><\/p>\n

– \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062c\u0648\u0644\u0627\u062a.<\/span><\/p>\n

\u0627\u0644\u062a\u0639\u062f\u064a\u0644: \u0644\u062a\u0633\u0647\u064a\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641 \u0644\u0625\u0628\u0642\u0627\u0621 \u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0645\u0645\u062a\u062f\u0629 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u064d. \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a\u061f \u0628\u0639\u062f \u0631\u0641\u0639 \u0627\u0644\u0643\u0639\u0628\u060c \u0623\u062f\u062e\u0644 \u0631\u0643\u0628\u062a\u0643 \u0641\u064a \u0635\u062f\u0631\u0643\u060c \u062b\u0645 \u0645\u062f\u0651 \u0643\u0639\u0628\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0642\u0627\u0628\u0644.<\/span><\/p>\n

4- Sit-Ups<\/h3>\n

\u062a\u0633\u062a\u0647\u062f\u0641: Abs, possibly hip flexors<\/span><\/p>\n

\u0625\u0630\u0627 \u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u060c \u0641\u0642\u062f \u062a\u0633\u0628\u0628 \u0623\u0644\u0645\u064b\u0627 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0633\u062a\u062d\u0642.\u00a0<\/span><\/p>\n

\"sit<\/p>\n

– \u0644\u0644\u0628\u062f\u0621 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0645\u0644\u0627\u0645\u0633\u0629 \u0627\u0644\u0643\u0639\u0628 \u0644\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0631\u0623\u0633\u0643\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u062a\u064a\u0646 \u0648\u0645\u0633\u062a\u0631\u062e\u064a\u062a\u064a\u0646 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629.\u00a0<\/span><\/p>\n

– \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0633\u062a\u0644\u0642\u064a \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0623\u0648 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639.\u00a0<\/span><\/p>\n

– \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/span><\/p>\n

– \u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 20 \u062b\u0627\u0646\u064a\u0629.\u00a0<\/span><\/p>\n

– \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062c\u0648\u0644\u0627\u062a.<\/span><\/p>\n

\u0627\u0644\u062a\u0639\u062f\u064a\u0644: \u0647\u0644 \u062a\u0648\u0627\u062c\u0647 \u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u0638\u0647\u0631\u0643\u061f \u0623\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639\u060c \u0648\u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u0625\u0646\u0632\u0627\u0644 \u0646\u0641\u0633\u0643 \u062a\u0645\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a.<\/span><\/p>\n

5- Modified Bicycle Crunch<\/h3>\n

\u062a\u0633\u062a\u0647\u062f\u0641: Obliques, rotational muscles<\/span><\/p>\n

\"Modified<\/p>\n

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

– \u0627\u062c\u0644\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0633\u0631 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636\u060c \u0628\u062d\u0631\u0643\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0644\u0637\u064a\u0641\u0629.<\/span><\/p>\n

– \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/p>\n

– \u0623\u0643\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0645\u0646.\u00a0<\/span><\/p>\n

– \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a\u060c \u062b\u0645 \u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.\u00a0<\/span><\/p>\n

– \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062c\u0648\u0644\u0627\u062a.<\/span><\/p>\n

\u0627\u0644\u062a\u0639\u062f\u064a\u0644: \u0647\u0630\u0627 \u062a\u0642\u062f\u0645 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 sit-ups\u060c \u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0635\u0639\u0628\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u060c \u0641\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646\u0627\u062a sit-ups.<\/span><\/p>\n

6- Spider Plank Crunch<\/h3>\n

\u062a\u0633\u062a\u0647\u062f\u0641: Lower abs, glutes<\/span><\/p>\n

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

– \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u064b\u060c \u0648\u0627\u0645\u062a\u062f\u062a \u0631\u062c\u0644\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0648\u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.\u00a0<\/span><\/p>\n

– \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062c\u0644\u0628 \u0631\u0643\u0628\u062a\u0643 \u0646\u062d\u0648 \u0627\u0644\u062e\u0627\u0631\u062c \u0645\u0646 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.\u00a0<\/span><\/p>\n

– \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/span><\/p>\n

– \u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n

– \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/span><\/p>\n

\u0627\u0644\u062a\u0639\u062f\u064a\u0644: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0641\u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u062a\u062b\u0628\u064a\u062a \u0644\u0648\u062d \u062e\u0634\u0628\u064a \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0623\u0648 \u064a\u062f\u064a\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u0644\u062b\u0644\u0627\u062b \u062c\u0648\u0644\u0627\u062a. (\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0627\u0644\u0631\u0633\u063a\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643).<\/span><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0Dailyburn<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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