{"id":6519,"date":"2021-12-19T13:28:05","date_gmt":"2021-12-19T11:28:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6519"},"modified":"2023-02-05T19:58:38","modified_gmt":"2023-02-05T17:58:38","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0647\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u062b\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0644 \u0645\u0631\u0646 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644 \u0645\u062b\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0648<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>. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062f\u0645\u062c \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0648\u0623\u0645\u0627\u0646\u064b\u0627\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u0644 \u0633\u0627\u0634\u0627 \u0633\u0627\u064a\u0644\u0633\u0648\u0646\u060c \u0645\u062f\u064a\u0631 \u0642\u0633\u0645 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641\u064a \u0641\u064a \u0633\u064a\u0643\u0644\u0631\u0641\u064a\u0644\u060c \u0646\u064a\u0648\u062c\u064a\u0631\u0633\u064a &#8220;<strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0625\u062c\u0647\u0627\u062f\u064b\u0627 \u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062c\u0627\u0648\u0631\u0629 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u0623\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0627\u0628\u0648\u0627 \u0647\u0645 \u0623\u0646\u0641\u0633\u0647\u0645<\/strong>&#8220;. \u0648\u062a\u0636\u064a\u0641 \u0623\u0646\u0647 <strong>\u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0627\u062a\u0646\u0627 \u0623\u0642\u0635\u0631 \u0648\u0623\u0642\u0644 \u0645\u0631\u0648\u0646\u0629. &#8220;\u0646\u062d\u0646 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0648\u0631 \u0646\u0634\u0637 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0639\u0636\u0644\u0627\u062a\u0646\u0627 \u0648\u062a\u062d\u0633\u064a\u0646\u0647\u0627 \u062d\u062a\u0649 \u0646\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0642\u062f\u0631\u0627\u062a\u0646\u0627 \u062f\u0648\u0646 \u0623\u0644\u0645&#8221;.&nbsp;<\/strong><\/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;\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- Side Lunge Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6521 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Lunge-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"Side Lunge Stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Lunge-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Lunge-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0631\u062c\u0644\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0642\u0645 \u0628\u062a\u062d\u0648\u064a\u0644 \u0648\u0632\u0646\u0643 \u0641\u064a &#8220;\u0627\u0646\u062f\u0641\u0627\u0639&#8221; \u0628\u0637\u064a\u0621 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0641\u0648\u0642 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 (\u0648\u0644\u064a\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0641\u064a \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0639\u062a\u0627\u062f).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0623\u062b\u0646\u0627\u0621 \u062f\u0641\u0639 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">2- Calf Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6522 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/calf_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"calf_stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/calf_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/calf_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0643\u062b\u0631 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0637\u0648\u0644 \u0627\u0644\u0630\u0631\u0627\u0639.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0642\u062f\u0645\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0631\u0643\u0628\u0629 \u0645\u062b\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0628\u0631\u0643\u0628\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0642\u062f\u0627\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u062a\u062b\u0628\u064a\u062a \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0648\u0645\u0634\u062f\u0648\u062f\u0627 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0631\u062c\u0644\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0628\u0642\u064a \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">3- Chest and Shoulder Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6523 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/chest_and_shoulder_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"chest_and_shoulder_stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/chest_and_shoulder_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/chest_and_shoulder_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0634\u0628\u0643 \u0623\u0635\u0627\u0628\u0639\u0643 \u0628\u0623\u0643\u0648\u0627\u0639 \u0645\u062b\u0646\u064a\u0629 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0631\u0643 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u0631\u0641\u0642 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0631\u064a\u0643 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0631\u0623\u0633\u0643 &#8211; \u0623\u0648 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 &#8211; \u0644\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0623\u062c\u0632\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0648\u0635\u062f\u0631\u0643.&nbsp;<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">4- Glute Bridge<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6524 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/glute_bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"glute_bridge \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/glute_bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/glute_bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630.<\/span><\/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 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0628\u0631\u0641\u0642 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0634\u062f \u0638\u0647\u0631\u0643 \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u0638\u0631 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">5- Standing Quad Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6525 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/standing_quad_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"standing_quad_stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/standing_quad_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/standing_quad_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u062e\u0644\u0641 \u0643\u0631\u0633\u064a \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0631\u062c\u0644\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0625\u062d\u062f\u0649 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631\u060c \u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u0643 \u062e\u0644\u0641\u0643 \u0648\u0627\u0645\u0633\u0643\u0647\u0627 \u0628\u064a\u062f\u0643 \u0627\u0644\u062d\u0631\u0629\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0645\u0634\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0628\u0627\u0634\u0631\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u0642\u0641\u0644 \u0631\u0643\u0628\u0629 \u0633\u0627\u0642\u0643 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062d\u0628 \u0633\u0627\u0642\u0643 \u0628\u0631\u0641\u0642 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0627\u0644\u0641\u062e\u0630.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">6- Cobra<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6526 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/cobra_pose-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"cobra_pose \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/cobra_pose-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/cobra_pose-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062a\u064a \u062a\u0645\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0638\u0647\u0631\u0643.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u064b.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u062e\u0644\u0641\u0643 \u0648\u0648\u062c\u0647 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646 \u0628\u062d\u064a\u062b \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u0642\u0649 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 15 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">7- Standing Hip Flexor Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6527 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_standing_hip_flexor_stretch.jpg\" alt=\"1800ss_getty_rf_standing_hip_flexor_stretch\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_standing_hip_flexor_stretch.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_standing_hip_flexor_stretch-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 &#8211; \u0648\u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062b\u0646\u064a \u062e\u0635\u0631\u0643 &#8211; \u0645\u0634\u062f\u0648\u062f\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0639\u062f\u0627\u0621\u064b\u0627 \u0623\u0648 \u062a\u062c\u0644\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0633\u0642\u0637 \u0625\u062d\u062f\u0649 \u0633\u0627\u0642\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u0647\u0627 \u0623\u0648 \u062b\u0646\u064a\u0647\u0627 \u0642\u0644\u064a\u0644\u0627\u064b.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0625\u0628\u0642\u0627\u0621 \u062c\u0630\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062a\u062c\u0647 \u0644\u0623\u0633\u0641\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u0645 \u0628\u062b\u0646\u064a \u0645\u0624\u062e\u0631\u062a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0631\u062c\u0644\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\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 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0628\u062f\u0651\u0644 \u0631\u062c\u0644\u064a\u0643.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">8- Butterfly Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6528 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_butterfly_stretch.jpg\" alt=\"1800ss_getty_rf_butterfly_stretch\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_butterfly_stretch.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_butterfly_stretch-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0639\u0644\u0649 \u0628\u0633\u0627\u0637 \u0648\u0627\u062c\u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u064a\u062a\u0644\u0627\u0645\u0633 \u0646\u0639\u0644\u0643 \u0648\u062a\u0646\u062d\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u0627\u0628\u0644\u064a\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0623\u0645\u0633\u0643 \u0628\u0642\u062f\u0645\u064a\u0643\u060c \u062b\u0645 \u0627\u0646\u062d\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u0648\u0627\u062f\u0641\u0639 \u0641\u062e\u0630\u064a\u0643 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0645\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u064a\u0646.&nbsp;<\/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 15 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">9- Standing Hamstring Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6529 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/standing_hamstring_stretch.jpg\" alt=\"standing_hamstring_stretch\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/standing_hamstring_stretch.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/standing_hamstring_stretch-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u0628\u062d\u062b \u0639\u0646 \u0634\u064a\u0621 \u0644\u062a\u062a\u0648\u0627\u0632\u0646\u0647.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u0641\u0631\u0648\u062f\u0629 \u0639\u0644\u0649 \u062f\u0631\u062c \u0623\u0648 \u0643\u062a\u0644\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0642\u0644\u064a\u0644\u0627\u064b (\u0644\u064a\u0633 \u062e\u0644\u0641 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643) \u0628\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u0629 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0644\u0637\u064a\u0641 \u0641\u064a \u0645\u0624\u062e\u0631\u0629 \u0641\u062e\u0630 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062d\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0648\u0631\u0643\u064a\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648 \u062f\u0648\u0646 \u0627\u0631\u062a\u062f\u0627\u062f.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">10- Reclining Figure 4<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6530 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/eclining_figure_4_stretch.jpg\" alt=\"eclining_figure_4_stretch\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/eclining_figure_4_stretch.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/eclining_figure_4_stretch-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0634\u0639\u0631 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u062e\u0641\u0641 \u0628\u0639\u0636 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.&nbsp;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0639\u0628\u0631 \u0643\u0627\u062d\u0644\u0627\u064b \u0648\u0627\u062d\u062f\u064b\u0627 \u0641\u0648\u0642 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u0648\u0627\u0633\u062d\u0628\u0647 \u0646\u062d\u0648 \u062c\u0633\u0645\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u062c\u0628\u0631\u0647. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0648\u0648\u0632\u0646 \u0633\u0627\u0642\u064a\u0643 \u0644\u062a\u0642\u0631\u064a\u0628\u0647\u0645\u0627 \u0645\u0646 \u062c\u0633\u0645\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 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0628\u062f\u0651\u0644 \u0631\u062c\u0644\u064a\u0643.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">11- Sideways Neck Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6531 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/sideways_neck_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg\" alt=\"sideways_neck_stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/sideways_neck_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/sideways_neck_stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/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.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0634\u062f \u0628\u0637\u0646\u0643 \u0648\u0627\u0633\u062d\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0623\u0633\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u0623\u0630\u0646\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u062c\u0627\u0646\u0628 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0647 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0641\u0639\u0644 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0633\u062d\u0628 \u0631\u0623\u0633\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u0631\u0641\u0642.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">12- Lying Knee-to-Chest Stretch<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6532 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_lying_knee_to_chest_stretch.jpg\" alt=\"1800ss_getty_rf_lying_knee_to_chest_stretch\" width=\"650\" height=\"433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_lying_knee_to_chest_stretch.jpg 650w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/1800ss_getty_rf_lying_knee_to_chest_stretch-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0635\u0644 \u0647\u0630\u0627 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0645\u062b\u0646\u064a\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0631\u0641\u0642 \u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062a\u0631\u0643 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0646\u064a\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062e\u0644\u0627\u0641\u064b\u0627 \u0644\u0630\u0644\u0643\u060c \u0627\u062e\u062a\u0631 \u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0641\u0639 \u0645\u0624\u062e\u0631\u0629 \u0631\u0643\u0628\u062a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0628\u062f\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"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\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"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, 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.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<pre><!--more-->\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-stretches-to-get-loose\" target=\"_blank\" rel=\"noopener\">Webmd<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0647\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u062b\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0644 \u0645\u0631\u0646 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062f\u0645\u062c \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0648\u0623\u0645\u0627\u0646\u064b\u0627\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629. &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6533,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1369,1368,1367,1370],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6519"}],"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=6519"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6519\/revisions"}],"predecessor-version":[{"id":12390,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6519\/revisions\/12390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6533"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}