{"id":5499,"date":"2021-10-13T16:11:25","date_gmt":"2021-10-13T14:11:25","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5499"},"modified":"2023-05-21T19:20:32","modified_gmt":"2023-05-21T17:20:32","slug":"%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0634\u0631\u062d \u0644\u0643\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0647\u062a\u0645 \u0628\u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u060c \u0641\u0642\u062f 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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;\">\u0646\u0635\u0627\u0626\u062d \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0648\u062f \u0627\u0644\u0623\u0645\u0631 \u0643\u0644\u0647 \u0625\u0644\u0649 \u0628\u0631\u0645\u062c\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u0627. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c 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\u0627\u0644\u0633\u0631\u0639\u0629 \u0625\u0644\u064a\u0647\u0627. \u0644\u0630\u0627\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0628\u062f\u0623\u062a \u0644\u0644\u062a\u0648\u060c \u0641\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0633\u0628\u0642\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u062e\u064a\u0631\u0629: \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/a> \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0641\u0632\u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u0623\u0648 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u0648 \u0627\u0644\u0643\u0627\u062d\u0644 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a\u060c \u0641\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0631\u0627\u062c\u0639\u0629 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u064a\u062a\u0636\u0645\u0646 \u0639\u0645\u0644\u0627\u064b \u0639\u0627\u0644\u064a \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647<\/strong>: \u0633\u062c\u0627\u062f\u0629 \u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong>:\u00a0<\/span><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0646\u062a\u0642\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0622\u062e\u0631 \u062f\u0648\u0646 \u0631\u0627\u062d\u0629. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0642\u0627\u0637 \u0623\u0646\u0641\u0627\u0633\u0643. \u0623\u0643\u0645\u0644 4 \u062c\u0648\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">1- Jump Squat<\/span><\/h4>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14326\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4.webp\" alt=\"\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-4-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0645\u0627\u0626\u0644\u0629 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643\u060c \u0648\u062a\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643\u060c \u0648\u0642\u0645 \u0628\u062a\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u062c\u0627\u0646\u0628\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 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u0641\u0639 \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">2- Skater<\/span><\/h4>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14327\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"654\" height=\"368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1.webp 654w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1-300x169.webp 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0642\u0641\u0632 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646. \u062f\u0639 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062a\u0628\u0639.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0647\u0628\u0637 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u062d\u0631\u0643 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0623\u0635\u0627\u0628\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0631\u0643 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u0645\u0627\u0645 \u062c\u0633\u0645\u0643 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u062e\u0644\u0641\u0643 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0631\u062c\u062d \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0627\u0642\u0641\u0632\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0633\u0645\u062d \u0644\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u0644\u062a\u0623\u0631\u062c\u062d \u062e\u0644\u0641\u0643. \u0642\u0645 \u0628\u062a\u0623\u0631\u062c\u062d \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u064a\u0633\u0631 \u0644\u0644\u062e\u0644\u0641. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/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\u062c\u0648\u0627\u0646\u0628 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">3- Inchworm<\/span><\/h4>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14328\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.webp\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"1600\" height=\"900\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.webp 1600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0631\u064a\u0646-\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1536x864.webp 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062d\u0646\u0649 \u0639\u0646\u062f \u062e\u0635\u0631\u0643 \u0648\u0636\u0639 \u064a\u062f\u064a\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;\">\u0627\u0645\u0634 \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \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\">\u0628\u0644\u0627\u0646\u0643<\/a> \u0645\u0631\u062a\u0641\u0639 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0648\u0645\u0639\u0635\u0645\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0634\u0650 \u0628\u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0648\u0648\u0642\u0641 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0628\u062f\u0621. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">4- Blast-Off Plank to Shoulder Tap<\/span><\/h4>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14329\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Blast-Off-Plank-to-Shoulder-Tap.webp\" alt=\"Blast-Off Plank to Shoulder Tap\" width=\"1300\" height=\"860\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Blast-Off-Plank-to-Shoulder-Tap.webp 1300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Blast-Off-Plank-to-Shoulder-Tap-300x198.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Blast-Off-Plank-to-Shoulder-Tap-1024x677.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Blast-Off-Plank-to-Shoulder-Tap-768x508.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;\">\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 \u0648\u0636\u0639 \u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u062e\u0644\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u0627\u0628\u0642 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0623\u0645\u0627\u0645\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0634\u0628\u0647 \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0644\u0627 \u0623\u0646\u0643 \u062a\u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0631\u062a\u0641\u0639\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u060c \u0627\u0646\u0637\u0644\u0642 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0627\u062f\u0641\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0633\u0631. \u0627\u0633\u062a\u0628\u062f\u0644 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0636\u063a\u0637 \u0641\u0648\u0631\u064b\u0627 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0644\u0628\u062f\u0621 \u0627\u0644\u0639\u062f\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.self.com\/gallery\/cardio-for-beginners-workout\" target=\"_blank\" rel=\"noopener\">Self<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0647\u062a\u0645 \u0628\u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u060c \u0641\u0642\u062f \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u062e\u064a\u0627\u0631\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062d\u062f\u0648\u062f\u0629. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 &#8211; \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u063a\u0631\u0641\u0629 \u0627\u0644\u0645\u0639\u064a\u0634\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0643\u0631 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0633\u0631\u064a\u0639\u0629\u060c \u0631\u0628\u0645\u0627 \u062a\u0641\u0643\u0631 \u0641\u064a \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0642\u0641\u0632. &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14331,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[360,788,1169,1168],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5499"}],"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=5499"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5499\/revisions"}],"predecessor-version":[{"id":14330,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5499\/revisions\/14330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14331"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}