{"id":5438,"date":"2021-10-06T11:00:49","date_gmt":"2021-10-06T09:00:49","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5438"},"modified":"2022-04-05T16:39:21","modified_gmt":"2022-04-05T14:39:21","slug":"%d9%83%d9%8a%d9%81-%d8%a3%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/","title":{"rendered":"\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642 \u0648\u0627\u0636\u062d\u0629\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u064a\u0639\u062f\u0643 \u0634\u062e\u0635 \u0645\u0627 \u0628\u0627\u0644\u0633\u0631 \u0628\u0639\u062f \u0633\u0624\u0627\u0644\u0643 \u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642 \u0642\u0648\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0633\u0643\u0633 \u0628\u0627\u0642 \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0648\u0636\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0633\u0631\u064a\u0639.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u0637\u0648\u064a\u0631 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u062a\u062d\u062a\u0627\u062c \u0639\u0636\u0644\u0627\u062a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u062f\u060c \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0628\u0627\u0631\u0632\u0629\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u062a\u0648\u0627\u0632\u0646.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" 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\/3qMKLeU\" 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;\">\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> \u0648\u062e\u0635\u0648\u0635\u0627 Crunch \u0628\u0623\u0634\u0643\u0627\u0644\u0647\u0627 \u0627\u0644\u0645\u062a\u0646\u0648\u0639\u0629 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0643\u0644 \u0627\u0644\u062c\u0647\u0627\u062a<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">1- \u062a\u0645\u0631\u064a\u0646 Crunch \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/span><\/h4>\n<p><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/i.pinimg.com\/originals\/ff\/07\/78\/ff0778caa5b0bcfa9ba1d6823590a2f7.gif\" alt=\"\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0627\u0646\u0634\" width=\"735\" height=\"490\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u0644\u0640Crunch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0648\u0636\u0639 \u0642\u062f\u0645\u064a\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;\">\u0636\u0639 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643\u060c \u0648\u0627\u0633\u062a\u0646\u0634\u0642\u060c \u062b\u0645 \u0627\u0632\u0641\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0638\u0647\u0631\u0643 \u0627\u0644\u0639\u0644\u0648\u064a \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\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0644\u062d\u0648\u0627\u0644\u064a \u062b\u0627\u0646\u064a\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0631\u0641\u0642 \u0648\u0623\u0646\u062a \u062a\u0646\u0632\u0644 \u0646\u0641\u0633\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;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0628\u064a\u062f\u064a\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0648\u0638\u0647\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u064a\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u062c\u0630\u0639\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0625\u0643\u0645\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 12 \u0639\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0631\u0641\u0639 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<\/ul>\n<blockquote><p>\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82-%d9%84%d9%84%d8%a8%d9%86%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0643\u0633 \u0628\u0627\u0642 \u0644\u0644\u0628\u0646\u0627\u062a<\/a> \u0648\u0627\u0644\u0634\u0628\u0627\u0628 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621.<\/p><\/blockquote>\n<h4><span style=\"font-weight: 400;\">2- Reverse crunches<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0643\u0633\u064a\u0629 \u0644\u0644\u0628\u0637\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u0628\u062f\u0621\u060c \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\u0641\u0631\u0648\u062f\u062a\u064a\u0646 \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\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0632\u0641\u0631 \u0648\u0627\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u0648\u0642 \u0648\u0631\u0643\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0623\u0646\u062a \u062a\u062d\u0645\u0644\u0647\u0645\u0627 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0648\u0631\u0643\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0646\u0634\u0642\u060c \u062b\u0645 \u0627\u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0648\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u0631\u0643\u0629 \u0633\u0644\u0633\u0629 \u064a\u0645\u0643\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0646\u0634\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0623\u0646\u062a \u062a\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0644\u0643\u0646 \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u0648\u0642 \u0648\u0631\u0643\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0625\u0643\u0645\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 12 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0639\u0643\u0633\u064a\u064b\u0627. \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0623\u062e\u064a\u0631\u060c \u0623\u0646\u0632\u0644 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">3- Bicycle crunches<\/span><\/h4>\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 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u0644\u0627\u0645\u0633 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643 \u0645\u0624\u062e\u0631\u0629 \u0631\u0623\u0633\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0646\u0634\u0642 \u062b\u0645 \u0627\u0632\u0641\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0642\u062f\u0645\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;\">\u0642\u0645 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0627\u0633\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u062c\u0630\u0639\u0643 \u0648\u0645\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0627\u0644\u0639\u062c\u0644\u0629\u060c \u0627\u0631\u0641\u0639 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643 \u0644\u062c\u0644\u0628 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0627\u0641\u0631\u062f \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0630\u0639\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643 \u0644\u062c\u0644\u0628 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u0648\u062a\u062f\u0648\u064a\u0631\u0647 \u0644\u0625\u0643\u0645\u0627\u0644 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">4- Overhead crunches<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0628\u0637\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u064a \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\u0641\u0631\u0648\u062f\u062a\u064a\u0646 \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\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0644\u0627\u0645\u0633\u0629 \u0644\u0644\u0623\u0631\u0636 \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 (\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u064a\u0646) \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0623\u0630\u0646\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643\u060c \u0627\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0636\u0631\u0628\u0629 \u0645\u0646\u062a\u0638\u0645\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0631\u0623\u0633\u0643 \u0648\u0639\u0646\u0642\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0644\u0627 \u062a\u0642\u0648\u0651\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">2-\u00a0 \u0625\u062a\u0642\u0627\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5443 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u064a\u0641-\u0623\u062d\u0635\u0644-\u0639\u0644\u0649-\u0633\u0643\u0633-\u0628\u0627\u0642-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x683.jpg\" alt=\"\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u064a\u0641-\u0623\u062d\u0635\u0644-\u0639\u0644\u0649-\u0633\u0643\u0633-\u0628\u0627\u0642-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u064a\u0641-\u0623\u062d\u0635\u0644-\u0639\u0644\u0649-\u0633\u0643\u0633-\u0628\u0627\u0642-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u064a\u0641-\u0623\u062d\u0635\u0644-\u0639\u0644\u0649-\u0633\u0643\u0633-\u0628\u0627\u0642-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><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\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<\/a> \u0628\u062a\u0642\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0631\u0623\u0633\u0643 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0631\u0627\u062d\u062a\u0627 \u064a\u062f\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0646\u0634\u0642\u060c \u062b\u0645 \u0627\u0632\u0641\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u062d\u0645\u0644 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0632\u0646\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062b\u0646\u064a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\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\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u0631\u0623\u0633\u0643 \u0648\u0639\u0646\u0642\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u062d\u064a\u062b \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0623\u0631\u0636 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u062a\u062b\u0628\u064a\u062a \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 15 \u062b\u0627\u0646\u064a\u0629. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062b\u0628\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 30 \u0625\u0644\u0649 45 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4548 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u062a\u0637\u0648\u064a\u0631 \u0631\u0648\u062a\u064a\u0646 \u0622\u0645\u0646 \u0648\u0641\u0639\u0627\u0644<\/span><\/h3>\n<h5><span style=\"font-weight: 400;\">1- \u0642\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u061f \u062a\u062d\u062a\u0627\u062c \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062a\u0638\u0647\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643. \u0627\u0630\u0647\u0628 \u0644\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636\u060c \u0623\u0648 \u0627\u0644\u0642\u0641\u0632\u060c \u0623\u0648 \u0627\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646\u060c \u0623\u0648 \u0627\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0633\u062a\u0632\u064a\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%af%d9%84%d9%8a%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0646\u0641\u0633\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062a\u0647\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0633\u062a\u0631\u062e\u0650 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">2- \u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640Crunches \u0648\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643<\/span><\/h5>\n<p><span style=\"font-weight: 400;\"> \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0645\u062c\u0631\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0623\u062f\u0627\u0621 500 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0640Crunches \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u064a\u062f:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0631\u0648\u0644 \u0645\u0646 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631 \u0644\u0643\u0644 \u0645\u0646\u0647\u0627: ndard crunches, overhead crunches, reverse crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628: bicycle crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629: standard planks, extended planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628: side planks<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">3- \u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 3 \u0625\u0644\u0649 4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/span><\/h5>\n<p><span style=\"font-weight: 400;\"> \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0631\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0628\u0634\u062f\u0629 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u062a\u062c\u0646\u0628 <a href=\"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\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0623\u0648 \u0623\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0623\u064a\u0627\u0645 \u0645\u062a\u062a\u0627\u0644\u064a\u0629.\u00a0<\/span><span style=\"font-weight: 400;\">\u062c\u0633\u0645 \u0643\u0644 \u0634\u062e\u0635 \u0641\u0631\u064a\u062f \u0645\u0646 \u0646\u0648\u0639\u0647\u060c \u0648\u0644\u0643\u0646 \u0642\u062f \u062a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629. \u0644\u0627 \u062a\u0642\u0633\u0648 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0625\u0630\u0627 \u0627\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0648\u0642\u062a\u064b\u0627 \u0623\u0637\u0648\u0644. \u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0648\u0627\u0644\u0645\u062e\u0627\u0637\u0631\u0629 \u0628\u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0628\u062f\u0623\u062a \u0644\u0644\u062a\u0648\u060c \u0641\u0645\u0646 \u0627\u0644\u062d\u0643\u0645\u0629 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0627\u0644\u0623\u0645\u0631 \u0628\u0628\u0637\u0621. \u062c\u0631\u0628 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 10 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062b\u0645 \u0627\u0639\u0645\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u062d\u062a\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u0639\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062c\u0646\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u062f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0624\u0644\u0645\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u064a\u0632\u064a\u062f \u0627\u0644\u0623\u0645\u0648\u0631 \u0633\u0648\u0621\u064b\u0627.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">4- \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0644\u0645\u0639\u0631\u0641\u0629 \u0646\u062a\u0627\u0626\u062c \u0639\u0645\u0644\u0643 \u0627\u0644\u0634\u0627\u0642\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0631\u0642 \u0631\u0648\u0627\u0633\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u063a\u0637\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0638\u0647\u0648\u0631 \u0633\u0643\u0633 \u0628\u0627\u0643\u0633. \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640hiit \u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062c\u0631\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0631\u0643\u0648\u0628 \u062f\u0631\u0627\u062c\u062a\u0643 \u0648\u0627\u0644\u0642\u0641\u0632 \u0648\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">5- \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5444 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0645\u0646\u062e\u0641\u0636-\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-1024x575.jpg\" alt=\"\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\" width=\"700\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0645\u0646\u062e\u0641\u0636-\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-1024x575.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0645\u0646\u062e\u0641\u0636-\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0645\u0646\u062e\u0641\u0636-\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-768x431.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0645\u0646\u062e\u0641\u0636-\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.jpg 1155w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h6><span style=\"font-weight: 400;\">1- \u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/span><\/h6>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062f\u0633\u0645. \u0627\u062e\u062a\u0631 \u0647\u0630\u0647 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400;\">\u0631\u0628\u0645\u0627 \u0633\u0645\u0639\u062a \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%85%d9%86%d8%ae%d9%81%d8%b6-%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0643\u064a\u062a\u0648\u0646\u060c \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.wikihow.com\/Get-Six-Pack-Abs-Fast\" target=\"_blank\" rel=\"noopener\">Wikihow<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u064a\u0639\u062f\u0643 \u0634\u062e\u0635 \u0645\u0627 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":5442,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1298,651,1160,1161,1159],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u064a\u0641-\u0623\u062d\u0635\u0644-\u0639\u0644\u0649-\u0633\u0643\u0633-\u0628\u0627\u0642-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5438"}],"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=5438"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5438\/revisions"}],"predecessor-version":[{"id":8055,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5438\/revisions\/8055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5442"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}