{"id":5336,"date":"2021-09-23T15:31:15","date_gmt":"2021-09-23T13:31:15","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5336"},"modified":"2023-05-31T13:57:46","modified_gmt":"2023-05-31T11:57:46","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u0632\u0627\u062c\u064a\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062e\u0637\u0649 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u062a\u062a\u062c\u0647 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0642\u0627\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT). \u0623\u0639\u0631\u0636 \u0644\u0643 \u0647\u0646\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0642\u0648\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0640 13 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%87%d9%8a%d8%aa-hiit-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\">HIIT<\/a> \u0647\u064a \u0647\u062f\u064a\u0629 \u0645\u0646 Amanda Butler\u060c \u0648\u0647\u064a \u0645\u062f\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u0641\u064a \u0645\u062f\u064a\u0646\u0629 \u0646\u064a\u0648\u064a\u0648\u0631\u0643. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0642\u0627\u062a\u0644\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u062d\u062f\u060c \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u0637\u0644\u0642 \u0639\u0636\u0644\u0627\u062a\u0643.\u00a0<\/span><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u062f\u0642\u064a\u0642\u0629 \u0631\u0627\u062d\u0629. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0645\u0639\u062f\u0627\u062a\u060c \u0641\u0642\u0637 \u0628\u0639\u0636 \u0627\u0644\u0645\u0633\u0627\u062d\u0629.<\/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\"> \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 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/span><\/h2>\n<p><a href=\"https:\/\/blog.elcoach.me\/articles\/7-%d9%85%d9%86-%d8%a3%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640hiit<\/a> \u0639\u062f\u064a\u062f\u0629 \u0641\u0647\u064a: \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0643\u062b\u064a\u0631\u0629 \u0641\u064a \u0648\u0642\u062a \u0642\u0644\u064a\u0644\u060c \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u0636\u0628\u0637 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u0648\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0644\u0644\u0628\u0637\u0646<\/a> \u062e\u0635\u0648\u0635\u0627 \u0648\u0644\u0643\u0644 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0627\u062f\u0645\u062c\u0647\u0627 \u0645\u0639\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632.<\/p>\n<h3><span style=\"font-weight: 400;\">1- Hand-Release Push-Ups<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14437\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/sport-1815737_1920-1024x683-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/sport-1815737_1920-1024x683-2.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/sport-1815737_1920-1024x683-2-300x200.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0644\u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u0632\u0641\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0644\u062e\u0644\u0641.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0641\u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0623\u0646 \u062a\u0646\u062d\u0646\u064a \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 &#8211; \u0633\u062a\u0638\u0644 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 HIIT \u0645\u0643\u062b\u0641.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">2- Plyo Push-Ups<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0628\u0642\u0648\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0645\u0633\u0647\u0645\u0627 \u0645\u0639\u0627 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0647\u0628\u0637 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u062a\u0639\u062f\u064a\u0644\u060c \u0627\u0633\u0642\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/li>\n<\/ul>\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- Russian Twists<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0623\u062c\u0644 \u062a\u0645\u0631\u064a\u0646 HIIT \u0627\u0644\u0630\u064a \u064a\u0642\u0648\u064a \u0642\u0644\u0628\u0643\u060c \u0641\u0625\u0646 Russian Twists \u0636\u0631\u0648\u0631\u064a\u0629 \u0648\u0645\u0646 \u0623\u0642\u0648\u0649\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d9%86%d8%ad%d9%8a%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-7427\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/russian-twist.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/russian-twist.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/russian-twist-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0645\u0644\u0627\u0645\u0633\u0629 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0623\u0631\u0636 \u0623\u0648 \u0631\u0641\u0639\u0647\u0627 (\u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0641 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">4- Single-Leg Burpees<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14548\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-4.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0633\u064a\u0633\" width=\"1109\" height=\"614\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-4.webp 1109w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-4-300x166.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-4-1024x567.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-4-768x425.webp 768w\" sizes=\"(max-width: 1109px) 100vw, 1109px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u0641\u0636 \u062c\u0633\u062f\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0639\u062f \u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u064a\u062f\u064a\u0643\u060c \u062b\u0645 \u0627\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0645 \u062f\u0648\u0646 \u0623\u0646 \u062a\u062f\u0639 \u0627\u0644\u0623\u062e\u0631\u0649 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u0642\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0644\u0645\u0633.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">5- Supermans with Lateral Raises<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14549\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0627\u0644\u0633\u0631\u064a\u0639.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0633\u0631\u064a\u0639\" width=\"480\" height=\"415\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0627\u0644\u0633\u0631\u064a\u0639.webp 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0627\u0644\u0633\u0631\u064a\u0639-300x259.webp 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u062c\u0644\u064a\u0643 \u0645\u0631\u0641\u0648\u0639\u062a\u064a\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062d\u0628 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062e\u0635\u0631\u0643\u060c \u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u0623\u0645\u0631.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">6- Lateral Lunges with Hops<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14550\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Lateral-Lunges-with-Hops.webp\" alt=\"Lateral Lunges with Hops\" width=\"1200\" height=\"1200\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Lateral-Lunges-with-Hops.webp 1200w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Lateral-Lunges-with-Hops-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Lateral-Lunges-with-Hops-1024x1024.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Lateral-Lunges-with-Hops-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Lateral-Lunges-with-Hops-768x768.webp 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 HIIT \u0647\u0630\u0647\u060c \u0627\u062e\u0631\u062c \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0646\u062f\u0641\u0627\u0639 \u062c\u0627\u0646\u0628\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629. \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0642\u0641\u0632 \u0639\u0644\u0649 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">7- Tuck-Ups<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14551\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0628\u0633\u0631\u0639\u0629-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0633\u0631\u0639\u0629\" width=\"1280\" height=\"720\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0628\u0633\u0631\u0639\u0629-2.webp 1280w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0628\u0633\u0631\u0639\u0629-2-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0628\u0633\u0631\u0639\u0629-2-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0628\u0633\u0631\u0639\u0629-2-768x432.webp 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0628\u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643 \u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u062c\u0639 \u0645\u0646 \u062d\u064a\u062b \u0628\u062f\u0623\u062a \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">8- Mountain Climbers<\/span><\/h3>\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<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0641\u0648\u0642 \u0645\u0639\u0635\u0645\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0628\u0633\u0631\u0639\u0629 \u0643\u0644 \u0631\u0643\u0628\u0629 \u0641\u064a \u0635\u062f\u0631\u0643 \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062c\u0631\u064a.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">9- Plank Jacks<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14552\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks.webp\" alt=\"Plank Jacks\" width=\"980\" height=\"980\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks.webp 980w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Jacks-768x768.webp 768w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u062b\u0645 \u0627\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0645\u0634\u062f\u0648\u062f\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">10- Squat Thrusts<\/span><\/h3>\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<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u0633\u0642\u0637 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u062c\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0648\u0631\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u062a\u0635\u0641 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">11- Plank-Ups<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14553\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Ups-1.webp\" alt=\"Plank-Ups\" width=\"640\" height=\"640\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Ups-1.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Ups-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/Plank-Ups-1-150x150.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0627\u0644\u0639\u0627\u0644\u064a.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u062a\u062d\u062a \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u062b\u0645 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u062a\u062d\u062a \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0633\u0631\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0646\u062e\u0641\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0641\u0648\u0642 \u0645\u0639\u0635\u0645\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631\u060c \u0645\u0639 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0623\u0630\u0631\u0639 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">12- Flutter Kicks<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14554\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633.webp\" alt=\"\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0644\u062a\u062e\u0633\u064a\u0633\" width=\"602\" height=\"401\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633.webp 602w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u0627\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-300x200.webp 300w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0623\u0648 \u062c\u0627\u0646\u0628\u0643\u060c \u0645\u0639 \u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062a\u064a\u0646 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0628 \u0625\u062d\u062f\u0649 \u0633\u0627\u0642\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0648\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0623\u0631\u062c\u0644 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">13- Star Jumps<\/span><\/h3>\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<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627\u060c \u0648\u0627\u0642\u0641\u0632 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u0634\u0643\u0644 \u0646\u062c\u0645\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0647\u0628\u0637 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/li>\n<\/ul>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.shape.com\/fitness\/workouts\/hiit-workout-exercises\" target=\"_blank\" rel=\"noopener\">Shape<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u0632\u0627\u062c\u064a\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062e\u0637\u0649 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u062a\u062a\u062c\u0647 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0642\u0627\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT). \u0623\u0639\u0631\u0636 \u0644\u0643 \u0647\u0646\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0642\u0648\u064a\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a. \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0640 13 HIIT \u0647\u064a \u0647\u062f\u064a\u0629 \u0645\u0646 Amanda Butler\u060c \u0648\u0647\u064a \u0645\u062f\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u0641\u064a \u0645\u062f\u064a\u0646\u0629 \u0646\u064a\u0648\u064a\u0648\u0631\u0643. \u0645\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14557,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1126,1127,588,620],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-hiit-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0644\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5336"}],"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=5336"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5336\/revisions"}],"predecessor-version":[{"id":14556,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5336\/revisions\/14556"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14557"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}