{"id":5046,"date":"2021-08-10T10:00:35","date_gmt":"2021-08-10T08:00:35","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5046"},"modified":"2024-01-15T13:05:46","modified_gmt":"2024-01-15T11:05:46","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa","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%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0648\u0629"},"content":{"rendered":"

\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0642\u062f \u062a\u062e\u064a\u0641\u0643 \u0633\u0645\u0639\u0629 \u0647\u0630\u0647 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0642\u0648\u064a\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0640 15 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 CrossFit Wods \u0644\u062a\u0633\u0647\u064a\u0644 \u0637\u0631\u064a\u0642\u0643 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.\u0627\u0628\u062f\u0623 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u062a\u0642\u062f\u0645 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c.<\/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><\/strong>
\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><\/strong><\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a:<\/h2>\n

15 \u062a\u0645\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/a> \u0645\u0646 \u0623\u0642\u0648\u0649 \u0648\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0623\u064a\u0636\u0627 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n

1- 10 to 1 Countdown WOD<\/h3>\n

10 each of kettlebell swings \u0628\u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637
\n<\/span>10 dumbbell thrusters\u00a0<\/span>(\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641\u064b\u0627 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u061b \u0627\u062c\u0644\u0633 \u0645\u0639 \u062b\u0642\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u060c \u062b\u0645 \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633)
\n<\/span>\u0648\u0639\u062f \u0646\u0632\u0648\u0644\u0627 \u0645\u0646 10 \u0625\u0644\u0649 1<\/span><\/p>\n

2- Simple Burpee Workout<\/h3>\n

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

\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a Burpee \u0641\u064a \u062b\u0645\u0627\u0646\u064a \u062f\u0642\u0627\u0626\u0642.<\/span><\/p>\n

3- Body Weight WOD<\/h3>\n

\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 3 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 10 \u0645\u0645\u0627 \u064a\u0644\u064a \u0628\u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0634\u062f\u0629:
\n<\/span>air squats
\n<\/span>Sit-ups
\n<\/span>Push-ups
\n<\/span>ring rows
\n<\/span>burpees<\/span><\/p>\n

4- Squats, Pull-ups, Presses and a Run<\/h3>\n

\u0642\u0645 \u0628\u062b\u0644\u0627\u062b \u062c\u0648\u0644\u0627\u062a \u0645\u0645\u0627 \u064a\u0644\u064a \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646:
\n<\/span>12 front squats with a barbell
\n<\/span>10 pull-ups and 8 push presses
\n<\/span>\u0648\u0623\u0646\u0647\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0628\u0627\u0644\u062c\u0631\u064a \u0645\u0633\u0627\u0641\u0629 \u0631\u0628\u0639 \u0645\u064a\u0644\u00a0<\/span><\/p>\n

\"\u0645\u062f\u0631\u0628<\/a><\/p>\n

5- The Running Sandwich<\/h3>\n

\u0642\u0645 \u0628\u0627\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0629 \u0631\u0628\u0639 \u0645\u064a\u0644 \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0640
\n<\/span>40 air squats
\n<\/span>30 sit-ups
\n<\/span>20 burpees
\n<\/span>10 pull-ups
\n<\/span>\u0623\u0646\u0647\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0628\u0627\u0644\u062c\u0631\u064a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0631\u0628\u0639 \u0645\u064a\u0644.<\/span><\/p>\n

6- Jumps and Lunges<\/h3>\n

\u0642\u0645 \u0628\u062e\u0645\u0633 \u062c\u0648\u0644\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0645\u0645\u0627 \u064a\u0644\u064a:
\n<\/span>15 lunges each leg with a moderate-weight barbell
\n<\/span>60 jumps with a jump rope<\/span><\/p>\n

7- Push, Pull, Run<\/h3>\n

\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 5 \u062c\u0648\u0644\u0627\u062a \u0645\u0645\u0627 \u064a\u0644\u064a:
\n<\/span>10 push-ups
\n<\/span>10 pull-ups
\n<\/span>\u0642\u0645 \u0628\u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0629 \u0646\u0635\u0641 \u0645\u064a\u0644.<\/span><\/p>\n

8- Burpee Box Jumps<\/h3>\n

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

\u0627\u0636\u0628\u0637 \u0639\u062f\u0627\u062f \u0627\u0644\u0648\u0642\u062a \u0644\u0645\u062f\u0629 8 \u062f\u0642\u0627\u0626\u0642\u060c \u062b\u0645 \u0627\u0641\u0639\u0644 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a:
\n<\/span>8 burpee box jumps (\u0646\u0641\u0630 \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u060c \u062b\u0645 \u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u061b \u0627\u0642\u0641\u0632 \u0644\u0623\u0633\u0641\u0644)
\n<\/span>16 kettlebell swings.<\/span><\/p>\n

9- 21 \u0648 15 \u0648 9<\/h3>\n

\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 21 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 deadlifts and burpees \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0640 15 \u0645\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627\u060c \u062b\u0645 9 \u0645\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627.<\/span><\/p>\n

10- Squat Routine<\/h3>\n

\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0627\u0631\u060c \u0644\u0643\u0646 \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 (\u0623\u0648 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629). \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u062c\u0648\u0644\u0627\u062a \u0645\u0646:
\n<\/span>10 burpees
\n15 sit-ups
\n20 air squats<\/p>\n

11- Tabata Push-Ups and Lunges<\/h3>\n

\u062a\u0639\u0646\u064a \u0643\u0644\u0645\u0629 “Tabata” \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u0648\u062a\u0643\u0631\u0627\u0631 \u0630\u0644\u0643. \u0627\u0636\u0628\u0637 \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0645\u062f\u0629 8 \u062f\u0642\u0627\u0626\u0642 \u0648\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 Push-Ups and Lunges \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628.<\/span><\/p>\n

12- 10 \u0645\u0646 10<\/h3>\n

\u0627\u0636\u0628\u0637 \u0639\u062f\u0627\u062f \u0627\u0644\u0648\u0642\u062a \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0648\u0642\u0645 \u0628\u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0645\u0645\u0627 \u064a\u0644\u064a:
\n<\/span>10 kettlebell swings
\n<\/span>10 box jumps
\n<\/span>10 ring dips<\/span><\/p>\n

13- Dumbbells and Jump Ropes<\/h3>\n

\u0627\u0641\u0639\u0644 \u0643\u0644 \u0645\u0646\u0647\u0627 \u0644\u0645\u062f\u0629 3 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a\u060c \u0645\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u064a\u0646:
\n<\/span>jumping rope
\n<\/span>weighted sit-ups
\n<\/span>weighted lunges
\n<\/span>dumbbell thrusters<\/span><\/p>\n

14- Rope, Sumos and Wall Balls<\/h3>\n

\u0642\u0645 \u0628\u0639\u0645\u0644 75 \u0625\u0644\u0649 100 \u0644\u0641\u0629 \u0645\u0646 \u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644\u060c \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0639\u062f \u0627\u0644\u062a\u0646\u0627\u0632\u0644\u064a \u0628\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u060c 9 \u060c 8 \u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062d\u062a\u0649 1 \u0645\u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n

Wall balls – \u0642\u0645 \u0628\u0639\u0645\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0628\u0637\u0648\u0644 \u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0646 \u0627\u0644\u062d\u0627\u0626\u0637. \u0627\u0631\u062a\u062f \u0627\u0644\u0643\u0631\u0629 \u0639\u0646 \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 10 \u0623\u0642\u062f\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0641\u0648\u0642\u0643 \u0628\u0639\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u062b\u0645 \u0627\u0645\u0633\u0643 \u0627\u0644\u0643\u0631\u0629
\n<\/span>Sumo deadlift high pulls – \u0645\u0639 \u0623\u0642\u062f\u0627\u0645 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0642\u0645 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u0646\u062a\u0632\u0639 \u0628\u0627\u0631\u0627 \u062b\u0642\u064a\u0644\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629\u061b \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u062d\u062a\u0649 \u0627\u0644\u062a\u0631\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631. \u0634\u0631\u064a\u0637 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n<\/span>\u0623\u0646\u0647\u0650 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 75 \u0625\u0644\u0649 100 \u0644\u0641\u0629 \u0623\u062e\u0631\u0649 \u0628\u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644.<\/span><\/p>\n

15- Push Ups and Burpees in 5s<\/h3>\n

\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:
\n<\/span>5 push-ups
\n<\/span>5 burpees
\n<\/span>\u062b\u0645 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.<\/span><\/p>\n

<\/p>\n

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