{"id":6598,"date":"2021-12-20T14:39:38","date_gmt":"2021-12-20T12:39:38","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6598"},"modified":"2023-04-11T04:53:58","modified_gmt":"2023-04-11T02:53:58","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%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\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"8 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062f\u0623\u062a \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 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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<p><img loading=\"lazy\" class=\"aligncenter wp-image-6602 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x576.jpg\" alt=\"\u0633\u0643\u0648\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg 1279w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol>\n<li>\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%88%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u00a0Squat<\/span><\/a><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0643\u0644\u0627\u0633\u064a\u0643\u064a \u064a\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0639\u0644\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643. \u0625\u0646\u0647 <strong>\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f<\/strong>\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u062c\u0648\u0647\u0631.<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0645\u0642\u0644\u0648\u0628\u0629 \u0642\u0644\u064a\u0644\u0627\u064b \u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u0631\u0627\u062d\u062a\u0627 \u0627\u0644\u064a\u062f \u0644\u0644\u062f\u0627\u062e\u0644.<\/span><\/li>\n<li><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<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\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.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u062c\u0644\u0628 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643. (\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 \u0644\u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6603 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/romanian-deadlift-exercise-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg\" alt=\"romanian-deadlift-exercise \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"740\" height=\"460\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/romanian-deadlift-exercise-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg 740w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/romanian-deadlift-exercise-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x186.jpg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629\u00a0Romanian Deadlift<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u0645\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0644\u0643\u0646\u0647\u0627 <strong>\u062a\u0633\u062a\u0647\u062f\u0641 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u062c\u0648\u0647\u0631<\/strong>. \u064a\u0642\u0648\u0644 \u0643\u0631\u0648\u0643\u0641\u0648\u0631\u062f: \u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0642\u062f \u0634\u0627\u0647\u062f\u062a \u0639\u0627\u062f\u0629\u064b \u0639\u0645\u0644\u064a\u0627\u062a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u062f\u0648\u0646\u0647\u0627.<\/span><\/p>\n<ol>\n<li><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\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0645\u0639 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0646 \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0643\u0648\u0627\u062f. \u0647\u0630\u0647 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0628\u064a\u0646\u0645\u0627 \u062a\u062f\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0644\u0644\u062e\u0644\u0641.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0648\u064a\u064b\u0627 \u0648\u0643\u062a\u0641\u064a\u0643 \u0645\u0634\u063a\u0648\u0644\u064a\u0646 \u0648\u0623\u0646\u062a \u062a\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0642\u0635\u0628\u062a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627\u060c \u0648\u0627\u062f\u0641\u0639 \u0643\u0639\u0628\u0643 \u0644\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0642\u0635\u0628\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0633\u062d\u0628.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0624\u062e\u0631\u062a\u0643. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0628\u062f\u0623\u062a \u0644\u0644\u062a\u0648 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u062a\u0639\u062a\u0628\u0631 \u0642\u0641\u0632\u0629 \u0645\u0645\u064a\u062a\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0628\u062f\u0623 \u0628\u0647\u0627. \u064a\u062a\u0645 \u0639\u0645\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u0627\u0646\u062d\u0646\u0627\u0621\u064b \u062e\u0641\u064a\u0641\u064b\u0627 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643. (\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0630\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u062a\u0635\u0644\u0628\u0629\u060c \u062d\u064a\u062b \u0644\u0627 \u062a\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642\u060c \u0642\u062f\u0631\u064b\u0627 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0644\u0630\u0627 \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0647\u0627.)<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6604 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Reverse-Lunges-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x683.jpg\" alt=\"Reverse-Lunges \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Reverse-Lunges-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Reverse-Lunges-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Reverse-Lunges-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0646\u062f\u0641\u0627\u0639 \u0639\u0643\u0633\u064a\u00a0Reverse Lunge<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062f\u0641\u0639\u060c \u0641\u0623\u0646\u062a \u062a\u062f\u0631\u0628 \u0642\u062f\u0631\u0629 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629. \u064a\u0642\u0648\u0644 \u0643\u0631\u0648\u0643\u0641\u0648\u0631\u062f \u0625\u0646 \u0623\u064a \u0627\u0646\u062f\u0641\u0627\u0639 \u064a\u062c\u0639\u0644\u0643 \u062a\u0646\u062a\u0642\u0644 \u0645\u0646 \u0642\u062f\u0645\u064a\u0646 \u0625\u0644\u0649 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 &#8211; \u0645\u062b\u0644 \u0627\u0646\u062f\u0641\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0623\u0648 \u0627\u0646\u062f\u0641\u0627\u0639 \u0639\u0643\u0633\u064a\u060c \u0623\u0648 \u0627\u0646\u062f\u0641\u0627\u0639 \u0639\u0631\u0636\u064a\u060c \u0623\u0648 \u0627\u0646\u062f\u0641\u0627\u0639 \u062c\u0627\u0646\u0628\u064a -. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u063a\u064a\u064a\u0631 \u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0639 \u0643\u0644 \u0639\u062f\u0629\u060c <strong>\u0633\u062a\u0642\u0648\u0645 \u0628\u062a\u062f\u0631\u064a\u0628 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u062b\u0628\u0627\u062a\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u064a\u062b \u062a\u0638\u0644 \u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062b\u0627\u0628\u062a\u0629 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646. \u0623\u0646\u062a \u0623\u064a\u0636\u064b\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u062c\u0648\u0647\u0631.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0639\u0643\u0633\u064a \u0647\u0646\u0627 \u0644\u0623\u0646\u0647 \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0633\u0647\u0644 \u0639\u0644\u0649 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\u0628\u062c\u0627\u0646\u0628\u0643 (\u0623\u0648 \u0641\u064a \u0627\u0644\u0635\u0648\u0631\u0629) \u0623\u0648 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643. \u0647\u0630\u0647 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0631\u062c\u0639 \u0644\u0644\u062e\u0644\u0641 (\u062d\u0648\u0627\u0644\u064a \u0642\u062f\u0645\u064a\u0646) \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0642\u062f\u0645\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u0639\u0628\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u062d\u062a\u0649 \u064a\u062a\u0648\u0627\u0632\u0649 \u0631\u0628\u0627\u0637\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u064a\u0645\u064a\u0644 \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u064b\u0627 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u0648\u0642 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0625\u0645\u0627 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0643\u0644 \u0627\u0644\u0639\u062f\u0627\u062a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6605 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Bent-Over-Row-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x538.jpg\" alt=\"Bent-Over-Row \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" width=\"700\" height=\"368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Bent-Over-Row-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x538.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Bent-Over-Row-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-300x158.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Bent-Over-Row-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-768x403.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Bent-Over-Row-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"4\">\n<li>\n<h3>Bent-over row<\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0645\u0644 \u0627\u0644\u0635\u0641 \u0639\u0644\u0649 \u0646\u0645\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 &#8220;\u0627\u0644\u0634\u062f&#8221; \u0648<strong>\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631<\/strong>. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0647\u0646\u0627\u060c \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0641\u0639\u0644\u0627\u064b \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0634\u062f \u0628\u062f\u0648\u0646 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a\u060c \u0633\u0648\u0627\u0621 \u0623\u0643\u0627\u0646 \u0630\u0644\u0643 \u062f\u0645\u0628\u0644\u0632 \u0623\u0648 \u0631\u0628\u0627\u0637 \u0645\u0642\u0627\u0648\u0645\u0629. \u064a\u0648\u0635\u064a \u0643\u0631\u0648\u0643\u0641\u0648\u0631\u062f \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0631\u0628\u0627\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u062e\u0641\u064a\u0641 \u062c\u062f\u064b\u0627 (\u064a\u0645\u0643\u0646\u0643 \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u0622\u062e\u0631) \u0648\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0625\u0628\u0642\u0627\u0621 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0623\u0633\u0641\u0644 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 &#8211; \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u062a\u0642\u0631\u064a\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0642\u0648\u0629 \u0645\u0646 \u062c\u0627\u0646\u0628\u0643.\u00a0<\/span><\/p>\n<ol>\n<li><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\u060c \u0648\u062d\u0645\u0644 \u062b\u0642\u0644\u064b\u0627 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0628\u062d\u064a\u062b \u0644\u0627 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636. (\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0642\u062f \u0644\u0627 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0639\u064a\u062f\u064b\u0627.)\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0635\u0641 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0633\u062d\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u064a\u0643 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062e\u0637\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0638\u0647\u0631\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0642\u0648\u0644 \u0643\u0631\u0648\u0643\u0641\u0648\u0631\u062f \u0623\u0646 \u062a\u0639\u0644\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u062d\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0635\u0639\u0628\u064b\u0627 \u0644\u0623\u0646\u0647 \u064a\u0635\u0639\u0628 \u0639\u0644\u0649 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u064a\u0634\u0628\u0647 \u062a\u062b\u0628\u064a\u062a \u0644\u0648\u062d \u0627\u0644\u0643\u062a\u0641 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. &#8220;\u0645\u0627 \u0623\u0648\u0635\u064a \u0628\u0647 \u062f\u0627\u0626\u0645\u064b\u0627 \u0644\u0644\u0646\u0627\u0633 \u0623\u0648\u0644\u0627\u064b \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0648\u0631\u0647\u0645 \u0648\u0645\u062f \u0623\u0630\u0631\u0639\u0647\u0645 \u0641\u0648\u0642\u0647\u0645 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0627\u0646\u0648\u0627 \u064a\u0635\u0644\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0633\u0642\u0641. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627 \u0648\u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u0641\u0639\u0644 \u0628\u0623\u0646 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u062a\u0636\u063a\u0637\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 &#8220;. \u0642\u0645 \u0628\u0639\u062f\u0629 \u0639\u062f\u0627\u062a \u0645\u0646 \u0647\u0630\u0627\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0627\u0644\u0636\u063a\u0637 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062a\u062d\u0631\u064a\u0631\u0647\u0645\u0627. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637. \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0642\u0641\u0644 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u062d\u064a\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641\u060c \u0633\u062a\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0644\u0646 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0625\u0637\u0627\u0644\u0629 \u0643\u062a\u0641\u064a\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6606 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0644\u0627\u0646\u0643-1024x1024.jpg\" alt=\"\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0644\u0627\u0646\u0643-1024x1024.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0644\u0627\u0646\u0643-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0644\u0627\u0646\u0643-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0644\u0627\u0646\u0643-768x768.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0644\u0627\u0646\u0643.jpg 1244w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"5\">\n<li>\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> \u0628\u0644\u0627\u0646\u0643\u00a0Plank<\/span><\/a><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0648<strong>\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637\u060c \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0623\u0646\u0647 \u064a\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643. \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0636\u0639 \u0627\u0644\u0635\u062d\u064a\u062d \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637<\/strong> . \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0628\u0644\u0627\u0646\u0643 \u0645\u0631\u062a\u0641\u0639\u060c \u0645\u0639 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0627\u062d\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062d\u064a\u062b \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0648\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u0631. \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 <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> \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u0648\u0642 \u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u062e\u0644\u0641\u0643 \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.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u0638\u0631 \u0647\u0646\u0627 \u0644\u0641\u062a\u0631\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a. \u062d\u0627\u0648\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0640 10 \u062b\u0648\u0627\u0646\u064d \u0648\u0627\u0644\u0639\u0645\u0644 \u062d\u062a\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6607 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u063a\u0637.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\" width=\"612\" height=\"419\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u063a\u0637.jpg 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u063a\u0637-300x205.jpg 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/p>\n<ol start=\"6\">\n<li>\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a%d8%ad-100-%d8%aa%d9%88%d8%b6%d9%8a%d8%ad-%d8%a7%d9%84%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u00a0Push-up<\/span><\/a><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0647\u0648 \u0623\u0628\u0633\u0637 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0641\u0639 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637. \u0648\u0644\u0643\u0646 \u0644\u0645\u062c\u0631\u062f \u0623\u0646\u0647\u0627 \u062d\u0631\u0643\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0633\u0647\u0644\u0629. \u0644\u0643\u0646\u0647\u0627 <strong>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0635\u062f\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643. \u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637! \u0642\u0645 \u0628\u0639\u0645\u0644\u0647\u0627 \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0623\u0648 \u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0626\u0644\u0629\u060c \u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0642\u062f\u0645\u064a\u0643<\/strong> \u0648\u0647\u064a \u0645\u0646\u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u064a\u0633\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u0642\u0648\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0623\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0643\u062b\u064a\u0631\u064b\u0627 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0636\u063a\u0637 \u0643\u0627\u0645\u0644 \u0648\u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643 \u0623\u0648 \u062b\u0646\u064a \u0643\u062a\u0641\u064a\u0643 \u0639\u0627\u0644\u064a\u0627\u064b \u0648\u0625\u062c\u0647\u0627\u062f \u0631\u0642\u0628\u062a\u0643. \u0644\u0630\u0627 \u0645\u0646 \u0641\u0636\u0644\u0643 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0644\u064a\u0627\u062a \u062f\u0641\u0639 \u0645\u0639\u062f\u0644\u0629 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0634\u062f\u0629\u060c \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u0637\u062d\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0623\u0633\u0641\u0644\u060c \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u0639\u0644\u0647\u0627 \u0641\u064a \u0627\u0644\u0628\u0644\u0627\u0646\u0637. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0641\u0643\u0631 \u0641\u064a \u0625\u0628\u0642\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0645\u063a\u0644\u0642\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a &#8211; \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u062a\u062d\u0631\u0643 \u0623\u064a \u0634\u064a\u0621 \u0628\u0634\u0643\u0644 \u0646\u0634\u0637 \u0633\u0648\u0649 \u0645\u0631\u0641\u0642\u064a\u0643.<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0628\u0644\u0627\u0646\u0643 \u0645\u0631\u062a\u0641\u0639\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u0648\u0642 \u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0631\u0627\u062d\u062a\u0627 \u064a\u062f\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u062e\u0644\u0641\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0633\u0642\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0623\u064a\u0636\u064b\u0627\u060c \u0644\u0627 \u0628\u0623\u0633 \u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u064a\u0642\u0648\u0644 \u0643\u0631\u0648\u0643\u0641\u0648\u0631\u062f: &#8220;\u0631\u0628\u0645\u0627 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u062c\u0631\u062f \u0627\u0646\u062d\u0646\u0627\u0621 \u0635\u063a\u064a\u0631 [\u0641\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646] \u0644\u062a\u0628\u062f\u0623 \u0628\u0647\u060c \u062d\u064a\u062b \u062a\u062a\u0639\u0644\u0645 [\u0627\u0644\u062d\u0631\u0643\u0629] \u0648\u064a\u062a\u0639\u0644\u0645 \u062c\u0633\u0645\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u0641\u064a \u0627\u0644\u0645\u0648\u0636\u0639 \u0627\u0644\u0635\u062d\u064a\u062d&#8221;. \u064a\u0639\u062f \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d \u0647\u0648 \u0623\u0647\u0645 \u0634\u064a\u0621 \u064a\u062c\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u064a\u0647 \u0623\u0648\u0644\u0627\u064b\u061b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0623\u062a\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6608 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Glute-Bridge-STACK.jpg\" alt=\"Glute-Bridge-STACK\" width=\"654\" height=\"368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Glute-Bridge-STACK.jpg 654w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Glute-Bridge-STACK-300x169.jpg 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/p>\n<ol start=\"7\">\n<li>\n<h3>Glute Bridge<\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0642\u064b\u0627 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a<strong> \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0646\u0634\u0637\u0629 \u0643\u0645\u0627 \u064a\u0646\u0628\u063a\u064a \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633. \u0625\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u064a\u062c\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0644\u0623\u0646\u0647\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u062a\u062a\u062d\u0631\u0643 \u0648\u062a\u0633\u062a\u0639\u062f \u0644\u0623\u064a \u062d\u0631\u0643\u0627\u062a \u0623\u0642\u0648\u0649 \u0644\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0642\u0627\u062f\u0645\u0629.<\/strong><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0641\u0631\u0648\u062f\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062c\u0627\u0646\u0628\u0643. \u0647\u0630\u0647 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u062f\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0623\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6609 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Woodchop-1024x930.jpg\" alt=\"Woodchop\" width=\"700\" height=\"636\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Woodchop.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Woodchop-300x272.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Woodchop-768x698.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"8\">\n<li>\n<h3>Wood-chop<\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0623\u062e\u064a\u0631\u064b\u0627 \u0648\u0644\u064a\u0633 \u0622\u062e\u0631\u064b\u0627\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0644\u0648\u064a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629. \u064a\u0642\u062a\u0631\u062d \u0643\u0631\u0648\u0643\u0641\u0648\u0631\u062f \u062a\u062c\u0631\u0628\u0629 \u062a\u0645\u0631\u064a\u0646 \u0634\u0628\u064a\u0647 \u0628\u0640 Wood-chop \u0648\u0644\u0643\u0646 \u0628\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637. (\u064a\u0645\u0643\u0646\u0643 \u062d\u0645\u0644 \u0645\u0646\u0634\u0641\u0629 \u064a\u062f \u0623\u0648 \u0623\u064a \u0634\u064a\u0621 \u0635\u063a\u064a\u0631 \u0622\u062e\u0631 \u0641\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.) \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0625\u0639\u0637\u0627\u0626\u0643 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0628\u0645\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0647 \u0639\u0646\u062f \u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643.<\/span><\/p>\n<ol>\n<li><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\u060c \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u062c\u0630\u0639\u0643\u060c \u0648\u0634\u0628\u0643 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0623\u0648 \u0627\u0645\u0633\u0643 \u0645\u0646\u0634\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0642\u0637\u0631\u064a \u0623\u0645\u0627\u0645 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0645\u062a\u0646\u0627\u0648\u0644 \u064a\u062f\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0630\u0639\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 &#8220;\u0642\u0645 \u0628\u062a\u0642\u0637\u064a\u0639&#8221; \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0648\u0625\u062d\u0636\u0627\u0631\u0647 \u0639\u0628\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0643\u0627\u062d\u0644\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0630\u0639\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643 \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0627\u062a\u062c\u0627\u0647.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u062f\u0648\u0631\u0627\u0646\u0647 \u0645\u0646 \u062c\u0630\u0639\u0643. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0644\u064a\u0644\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f\u060c \u062b\u0645 \u0628\u062f\u0651\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" 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<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.self.com\/story\/strength-exercises-all-beginners-should-learn\" target=\"_blank\" rel=\"noopener\">Self<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062f\u0623\u062a \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0631\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u062a\u0634\u0639\u0631 \u0628\u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0639\u0631. \u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u062c\u0631\u0628\u0629 \u0634\u064a\u0621 \u062c\u062f\u064a\u062f\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u0628\u0643\u0629 \u0648\u0645\u0631\u0647\u0642\u0629. \u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u062a\u062a\u064a\u062d \u0644\u0643 \u0628\u0646\u0627\u0621 \u0642\u0627\u0639\u062f\u0629 \u0645\u062a\u064a\u0646\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649 \u0648\u0623\u0642\u0648\u0649. \u0625\u0630\u0627 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6601,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[340,1380,1379,487,37],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6598"}],"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=6598"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6598\/revisions"}],"predecessor-version":[{"id":13649,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6598\/revisions\/13649"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6601"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}