{"id":6641,"date":"2021-12-23T16:10:33","date_gmt":"2021-12-23T14:10:33","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6641"},"modified":"2023-04-11T04:37:03","modified_gmt":"2023-04-11T02:37:03","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"11 \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 <a href=\"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\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u0646\u0627 \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 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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\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a>. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0642\u062f \u064a\u063a\u0631\u064a\u0643\u060c \u0641\u0625\u0646\u0646\u0627 \u0646\u0642\u062a\u0631\u062d \u0639\u0644\u064a\u0643 \u0623\u062f\u0627\u0621 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u0633\u064a\u0639\u062a\u0645\u062f \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633\u0647\u0627. \u0644\u0646 \u064a\u0636\u064a\u0641 \u0627\u0644\u062a\u0646\u0648\u0639 \u0641\u064a \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0633\u064a\u062d\u0641\u0632\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062c\u0639\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u062c\u0632\u0621\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0623\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%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0645\u062a\u0639\u062f\u062f\u0629 \u0648\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0646\u0642\u062a\u0631\u062d \u0639\u0645\u0644 \u0643\u0644 \u0646\u0648\u0639 \u0644\u0645\u062f\u0629 15-30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646. \u0648\u0646\u0642\u062a\u0631\u062d \u0623\u062f\u0627\u0621\u0647 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <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%a8%d9%84%d8%a7%d9%86%d9%83-%d9%8a%d9%88%d9%85%d9%8a%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0648\u0645\u064a\u0627<\/a> \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u0625\u0644\u064a\u0643 11 \u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0632\u062c\u0647\u0627 \u0648\u0645\u0637\u0627\u0628\u0642\u062a\u0647\u0627 \u0648\u0623\u062f\u0627\u0621\u0647\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0628\u062f\u064a\u0644\u0629:<\/span><\/h2>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-11248 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<ol>\n<li>\n<h3><span style=\"font-weight: 400;\"> Basic plank (high plank):<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0627\u0648\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0628\u0644\u0627\u0646\u0643 \u0628\u0633\u064a\u0637. \u064a\u064f\u0639\u0631\u0641 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0628\u0633\u064a\u0637 \u0628\u0623\u0633\u0645\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basic plank<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular plank<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Traditional plank<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standard plank<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Classic plank<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6647 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0627\u0633\u0627\u0633\u064a-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x683.jpg\" alt=\"\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0627\u0633\u0627\u0633\u064a \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0627\u0633\u0627\u0633\u064a-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0627\u0633\u0627\u0633\u064a-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0627\u0633\u0627\u0633\u064a-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u0627\u0644\u0627\u0633\u0627\u0633\u064a-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u0637\u0644\u0642 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639 \u0641\u064a \u0648\u0636\u0639 \u0623\u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0633\u0641\u0644. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u064a\u062f\u064a\u0643 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u062f\u0639\u0645 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u064a\u062f\u064a\u0643 \u0641\u0642\u0637.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 (\u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0646\u062d\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a) \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627. \u0644\u0627 \u062a\u062f\u0639 \u0648\u0633\u0637\u0643 \u064a\u0631\u062a\u062e\u064a \u0623\u0648 \u0623\u0646 \u064a\u0635\u0628\u062d \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u062f\u064a\u0631\u064b\u0627.<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Elbow plank:<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Elbow plank \u0623\u0635\u0639\u0628 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a. \u064a\u062f\u0641\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6648 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x543.jpg\" alt=\"Elbow-Plank \u0645\u0646 \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"371\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x543.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x159.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x407.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0631\u0650\u062d \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0627\u0644\u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0634\u062f \u0628\u0637\u0646\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0627\u0645\u0646\u0639\u0647 \u0645\u0646 \u0627\u0644\u062a\u0631\u0647\u0644. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u062a\u062e\u064a\u0644 \u0646\u0641\u0633\u0643 \u062a\u0628\u062f\u0648 \u0648\u0643\u0623\u0646\u0647\u0627 \u0644\u0648\u062d \u062e\u0634\u0628\u064a.<\/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\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629. \u0627\u0633\u062a\u0647\u062f\u0641 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0634\u0642 \u0637\u0631\u064a\u0642\u0643 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0645\u0642\u0628\u0644\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Elbow plank \u0648Basic plank \u0647\u0648 \u0623\u062d\u062f \u0646\u0642\u0627\u0637 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Knee plank:<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6649 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Knees-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x538.jpg\" alt=\"Plank-Knees \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Knees-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x538.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Knees-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x158.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Knees-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x403.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Knees-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0641\u064a Basic plank\u060c \u0641\u0642\u0637 \u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062b\u0628\u062a \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629. \u0643\u0631\u0631 \u0647\u0630\u0627 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a.<\/span><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Side plank:<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0627\u0626\u0644\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6650 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/side-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x576.jpg\" alt=\"side-plank \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/side-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/side-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/side-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/side-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0633\u064a.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0645\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u064a\u062a\u0644\u0627\u0645\u0633 \u0643\u0639\u0628\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u062f\u0631 \u0646\u062d\u0648 \u064a\u0633\u0627\u0631\u0643 \u0648\u0627\u0646\u062d\u0646 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062c\u0627\u0646\u0628.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u062d\u0627\u0648\u0644 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u062d\u062a\u0649 \u062a\u062a\u0648\u0627\u0632\u0646 \u0645\u0646 \u062c\u0647\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Plank-walk down (climbing plank):<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0627 \u064a\u0642\u0648\u064a \u062c\u0630\u0639\u0643 \u0648\u0638\u0647\u0631\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u0642\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6651\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/walking-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg\" alt=\"walking-plank \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"392\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/walking-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/walking-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/walking-plank-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x430.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639 Elbow plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0623\u0648\u0644\u0627\u064b \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 Basic plank.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0645\u0646 \u0647\u0646\u0627\u060c \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 (Elbow plank).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0648\u0627\u0641\u0639\u0644 \u0647\u0630\u0627 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<\/ul>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Side-to-side plank (plank with hip twists):<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6652\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/plank-side-to-side.png\" alt=\"plank side to side\" width=\"700\" height=\"540\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/plank-side-to-side.png 740w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/plank-side-to-side-300x231.png 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 Basic plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0641 \u0627\u0644\u062d\u0648\u0636 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u062d\u064a\u062b \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/span><\/li>\n<\/ul>\n<ol start=\"7\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Plank jacks (plank open and close):<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u063a\u0645 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6653 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Jumping-Jacks.jpg\" alt=\"Plank-Jumping-Jacks\" width=\"550\" height=\"550\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Jumping-Jacks.jpg 550w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Jumping-Jacks-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Jumping-Jacks-300x300.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0648\u0636\u0639 Basic plank \u0623\u0648 Elbow plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0642\u0645 \u0628\u0627\u0644\u0642\u0641\u0632 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0641\u064a \u0627\u0644\u0642\u0641\u0632.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u062f \u0628\u0637\u0646\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0627\u0644\u064a\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643.<\/span><\/li>\n<\/ul>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Plank with arm up:<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6654 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Lateral-Arm-Reach-1024x576.jpg\" alt=\"Plank-Lateral-Arm-Reach\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Lateral-Arm-Reach-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Lateral-Arm-Reach-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Lateral-Arm-Reach-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-Lateral-Arm-Reach.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0648\u0636\u0639 Basic plank \u0623\u0648 Elbow plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<\/ul>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Plank with leg lift :<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6655 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-with-leg-lift-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg\" alt=\"Plank with leg lift \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"728\" height=\"728\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-with-leg-lift-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-with-leg-lift-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Plank-with-leg-lift-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x300.jpg 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0648\u0636\u0639 Basic plank \u0623\u0648 Elbow plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062f\u0648\u0646 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062b\u0628\u062a\u0647\u0627 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639\u0647\u0627 \u0623\u0631\u0636\u0627\u060c \u0623\u0646\u0632\u0644\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0647\u0630\u0627 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<\/ul>\n<ol start=\"10\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Side plank knee-to-elbow (plank with alternating side leg):<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6656 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Plank-knee-to-elbow-876x1024.jpg\" alt=\"Side-Plank-knee to elbow\" width=\"700\" height=\"818\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Plank-knee-to-elbow-876x1024.jpg 876w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Plank-knee-to-elbow-257x300.jpg 257w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Plank-knee-to-elbow-768x898.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Side-Plank-knee-to-elbow.jpg 2000w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639 Basic plank \u0623\u0648 Elbow plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0627\u062c\u0644\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0642\u0644\u064a\u0644\u0627\u064b \u062b\u0645 \u0639\u064f\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628.<\/span><\/li>\n<\/ul>\n<ol start=\"11\">\n<li>Mountain climbers:<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0645\u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0627\u0644 \u0644\u064a\u0633 \u0641\u0642\u0637 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u064a\u0639\u062f \u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644 \u0634\u0643\u0644\u0627\u064b \u0645\u0643\u062b\u0641\u064b\u0627 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u062d\u064a\u062b \u064a\u0639\u062f\u0648\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u0633\u0627\u0626\u0644 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6657\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-climbers-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg\" alt=\"Mountain climbers \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-climbers-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-climbers-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-climbers-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Mountain-climbers-\u0645\u0646-\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x768.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0648\u0636\u0639 Basic plank.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0623\u0646 \u0628\u0637\u0646\u0643 \u0645\u0637\u0648\u064a\u060c \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0628\u0623\u0642\u0631\u0628 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639\u0647 \u0625\u0644\u0649 \u0645\u0648\u0636\u0639\u0647 \u0627\u0644\u0623\u0635\u0644\u064a \u0645\u0639 \u062f\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0628\u062f\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062a\u0633\u0644\u0642 \u062c\u0628\u0644\u064b\u0627 \u0648\u0645\u0646 \u062b\u0645 \u0627\u0644\u0627\u0633\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0647\u0644 \u0645\u0646 \u0627\u0644\u0622\u0645\u0646 \u0623\u062f\u0627\u0621 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u061f<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u062d\u0633\u0646\u064b\u0627\u060c \u0647\u0630\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062a\u062d\u0645\u0644\u0643 \u0648\u0643\u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u063a\u0630\u064a\u062a\u0643. \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627. \u0644\u0630\u0627\u060c \u0627\u062d\u0643\u0645 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0645\u0644\u0627\u062d\u0638\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628\u0643. \u0642\u062f \u064a\u0624\u062f\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0623\u0633\u0644\u0648\u0628 \u062e\u0627\u0637\u0626 \u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.medicinenet.com\/types_of_plank_exercises\/article.htm\" target=\"_blank\" rel=\"noopener\">Medicinenet<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u0646\u0627 \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u062a\u0648\u062c\u062f \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062b\u0627\u0628\u062a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0645\u062b\u0644 \u0645\u062a\u0633\u0644\u0642\u064a \u0627\u0644\u062c\u0628\u0627\u0644. \u0633\u0648\u0641 \u062a\u0635\u0627\u062f\u0641 \u0639\u062f\u0629 \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643. \u0639\u0644\u0649 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6646,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1389,1390,338,1391],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6641"}],"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=6641"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6641\/revisions"}],"predecessor-version":[{"id":13621,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6641\/revisions\/13621"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6646"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}