{"id":6448,"date":"2021-12-09T19:34:02","date_gmt":"2021-12-09T17:34:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6448"},"modified":"2023-04-11T03:58:45","modified_gmt":"2023-04-11T01:58:45","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d8%b3%d9%81%d9%84%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a7%d9%84%d8%b3%d9%81%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0633\u0627\u0639\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a> \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u062c\u0632\u0621 \u0645\u0646 \u062c\u0633\u0645\u0643 \u064a\u0633\u0645\u0649 \u0627\u0644\u0640 Core. \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627\u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a. \u062a\u0639\u062a\u0645\u062f \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 &#8211; \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062c\u0631\u064a &#8211; \u0639\u0644\u0649 \u0646\u0648\u0627\u0629 \u0642\u0648\u064a\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 <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 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0623\u0648 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0626\u0647\u0627 \u0642\u0648\u064a\u0629. \u062a\u0633\u062a\u0647\u062f\u0641 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u062d\u064a\u062b \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0628\u0643\u062b\u0627\u0641\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0631\u063a\u0645 \u0623\u0646 \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u062f\u0627\u0641\u0626\u064b\u0627 \u0648\u0645\u062c\u0647\u0632\u064b\u0627 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0644\u062d\u0631\u0642 \u0627\u0644\u0637\u0627\u0642\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0643\u062b\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u064a\u0633\u062a \u062c\u064a\u062f\u0629. \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0628\u0642\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b3%d8%a8%d8%a9-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a%d8%a9-%d9%81%d9%8a-%d8%ac%d8%b3%d9%85-%d8%a7%d9%84%d8%b1%d8%ac%d9%84-%d9%88%d8%a7%d9%84%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/a> \u0641\u064a \u062c\u0633\u0645\u0643 \u0641\u064a \u0645\u062f\u0627\u0647\u0627 \u0627\u0644\u0645\u062b\u0627\u0644\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0631\u0643\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629. \u0625\u0630\u0627 \u0639\u0645\u0644\u062a \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d \u0645\u0639 <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>\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648<a href=\"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\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0643\u0633<\/a>.<\/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 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a. \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0645\u0639\u0638\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062f\u0631\u062c\u0629 \u0647\u0646\u0627 \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0632\u0644\u0642\u0627\u062a \u0623\u0648 \u0645\u0646\u0627\u0634\u0641.<\/span><\/p>\n<ol>\n<li>\n<h3><span style=\"font-weight: 400;\">Mountain Climbers<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0645\u0644 Mountain Climbers \u0639\u0644\u0649 \u0639\u0645\u0644 \u062c\u0633\u062f\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062c\u0630\u0639\u0643. \u0625\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 &#8211; \u0628\u0645\u0639\u0646\u0649 \u0623\u0646\u0647\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627. \u0648\u0647\u0648 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6453 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-Climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-1024x576.jpg\" alt=\"Mountain Climbers \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-Climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-Climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-Climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-Climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u0628\u062f\u0621\u060c \u0636\u0639 \u0646\u0641\u0633\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0630\u0631\u0627\u0639\u064a\u0643.\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 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u062d\u0648\u0636\u0643 \u0645\u0637\u0648\u064a \u0642\u0644\u064a\u0644\u0627\u064b.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0648\u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\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;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u062f \u0633\u0627\u0642\u0627\u0643 \u062e\u0644\u0641\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u062b\u0645 \u0639\u062f \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0623\u0639\u062f\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0647\u0630\u0627 \u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u062d\u062f (\u0639\u062f\u0629).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u062f \u0645\u0646 \u0648\u062a\u064a\u0631\u062a\u0643 \u0648\u062a\u062d\u0631\u0643 \u0628\u0633\u0631\u0639\u0629 \u0644\u0625\u0634\u0631\u0627\u0643\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 &#8211; \u0648\u0647\u064a \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0645\u062a\u062f \u0623\u0633\u0641\u0644 \u0628\u0637\u0646\u0643 \u0648\u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u064a\u0648\u0635\u064a \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-11248 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Lying Leg Raises<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0623\u0646 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6454 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Lying-Leg-Raises-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629.jpg\" alt=\"Lying Leg Raises \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\" width=\"640\" height=\"321\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Lying-Leg-Raises-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Lying-Leg-Raises-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-300x150.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/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 \u062a\u0645\u062f\u064a\u062f \u0631\u062c\u0644\u064a\u0643\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u064b\u0627 \u0628\u0628\u0637\u0621. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647\u0627 \u0645\u062a\u0639\u0627\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644.\u00a0<\/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 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0642\u0628\u0644 \u0625\u0639\u0627\u062f\u0629 \u0643\u0644\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0625\u0644\u0649 \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\u0647\u0630\u0627 \u0645\u0646 10 \u0625\u0644\u0649 15 \u0639\u062f\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629\u060c \u0641\u0644\u0627 \u062a\u062f\u0639 \u0642\u062f\u0645\u0643 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636. \u062a\u0623\u0643\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0639\u062f\u0645 \u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643 &#8211; \u0641\u0642\u062f \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0630\u0644\u0643.<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Crunches<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0641\u0643\u0631\u0648\u0646 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 Crunches. \u062a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629. \u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u0644\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6455 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Crunches.jpg\" alt=\"Crunches\" width=\"628\" height=\"363\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Crunches.jpg 628w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Crunches-300x173.jpg 300w\" sizes=\"(max-width: 628px) 100vw, 628px\" \/><\/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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062a\u062c\u0627\u0647 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0623\u0646\u0632\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0623\u062f\u0627\u0621 12 \u0625\u0644\u0649 20 \u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u0633\u0647\u0644\u0627\u064b\u060c \u0641\u062a\u0627\u0628\u0639. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u0635\u0639\u0628\u064b\u0627 \u0623\u0648 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f\u060c \u0641\u062a\u0648\u0642\u0641. \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0644\u0645 \u0644\u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u064a\u0627\u0645\u060c \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0627\u0644\u0637\u0628\u064a\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 Crunches \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Reverse crunch<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bicycle crunch<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Runner\u2019s crunch<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bird dog crunch<\/span><\/li>\n<\/ul>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Scissor Kicks<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0627\u0628\u0647 \u0644\u062a\u0645\u0631\u064a\u0646 Lying Leg Raises. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0639\u064b\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6456 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Scissor-Kicks-1024x576.jpg\" alt=\"Scissor Kicks\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Scissor-Kicks-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Scissor-Kicks-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Scissor-Kicks-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Scissor-Kicks.jpg 1200w\" 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 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0633\u0645\u0643 \u0623\u0648 \u0623\u0633\u0641\u0644 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0648\u0627\u0646\u0637\u0644\u0642 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u064a\u062a\u062d\u0648\u0644 \u0631\u0641\u0639 \u0648\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0648 \u0627\u0644\u0623\u062e\u0631\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062d\u0631\u064a\u0643 \u0642\u062f\u0645\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u062f \u0625\u0646\u0632\u0627\u0644\u0647\u0645\u0627 &#8211; \u062d\u0648\u0627\u0644\u064a \u0633\u062a \u0628\u0648\u0635\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Knee Tucks (With Sliders or Exercise Ball)<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0646\u0627\u0634\u0641 \u0623\u0648 \u0643\u0631\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0643\u0628\u0631<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6457 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Knee-Tucks-With-Sliders-or-Exercise-Ball-1024x512.jpg\" alt=\"Knee Tucks (With Sliders or Exercise Ball)\" width=\"700\" height=\"350\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Knee-Tucks-With-Sliders-or-Exercise-Ball-1024x512.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Knee-Tucks-With-Sliders-or-Exercise-Ball-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Knee-Tucks-With-Sliders-or-Exercise-Ball-768x384.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Knee-Tucks-With-Sliders-or-Exercise-Ball.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0636\u0639 \u0643\u0644\u0627 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0627\u0634\u0641 \u0623\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\u0642\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062d\u0628 \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0627\u0631\u062c\u0639 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0623\u0648 10 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062c\u0646\u0628 \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645 \u0623\u0648 \u0627\u0646\u062d\u0646\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 &#8211; \u0641\u0642\u062f \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0625\u0630\u0627 \u062a\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0643\u062b\u064a\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0645\u0646\u0632\u0644\u0642\u0627\u062a \u0623\u0648 \u0645\u0646\u0627\u0634\u0641\u060c \u0648\u0627\u0632\u0646 \u0633\u0627\u0642\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0643\u0631\u0629. \u0634\u062f \u0643\u0644\u0627 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643 \u0648\u0639\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Toe Touches<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u064a\u0631\u064a\u062f\u0648\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a. \u064a\u0633\u062a\u062e\u062f\u0645 \u0639\u0646\u0627\u0635\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u0645\u062f\u0631\u062c\u0629 \u0647\u0646\u0627 \u0623\u064a\u0636\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u0643\u0645\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6458\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Toe-Touches-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629.jpg\" alt=\"Toe Touches \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Toe-Touches-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Toe-Touches-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Toe-Touches-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Toe-Touches-\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-768x768.jpg 768w\" 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 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0628\u0633\u0627\u0637 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0627\u0644\u0645\u0646\u0634\u0641\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0628\u0642\u0648\u0629 \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 \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;\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u062d\u0648 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0623\u0643\u0645\u0644\u0647.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0641\u0631\u062f\u0647\u0645\u0627 \u0644\u064a\u0643\u0648\u0646\u0627 \u0645\u062a\u0639\u0627\u0645\u062f\u064a\u0646 \u0645\u0639 \u062c\u0633\u0645\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u062c\u0647 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u062a\u062c\u0627\u0647 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0646\u062a 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400;\">\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0634\u0643 \u0641\u064a \u0623\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0641\u0631\u062f. \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0648\u062a\u0636\u0645\u0646 \u0623\u0646\u0643 \u062a\u0639\u064a\u0634 \u062d\u064a\u0627\u0629 \u0633\u0639\u064a\u062f\u0629 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\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0633\u062a\u0636\u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0643\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0648\u062c\u0648\u062f \u0641\u064a\u062f\u064a\u0648 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-lower-abs#1\" target=\"_blank\" rel=\"noopener\">Webmd<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0633\u0627\u0639\u062f 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":6452,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[272,1355,1354,1356],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-\u0627\u0644\u0633\u0641\u0644\u064a\u0629-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6448"}],"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=6448"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6448\/revisions"}],"predecessor-version":[{"id":13562,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6448\/revisions\/13562"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6452"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}