{"id":6736,"date":"2021-12-29T16:37:02","date_gmt":"2021-12-29T14:37:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6736"},"modified":"2021-12-29T16:37:02","modified_gmt":"2021-12-29T14:37:02","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u062a\u0633\u0627\u0621\u0644 \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0623\u0642\u0648\u0649\u061f 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target=\"_blank\" rel=\"noopener\">\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646<\/a>\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a. \u0644\u062a\u0637\u0648\u064a\u0631 \u0647\u0630\u0627 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0639\u0644\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u064b\u0627. \u0644\u0623\u0646\u0647 \u0644\u0627 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\u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0646 \u060c \u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f \u0644\u0625\u0643\u0645\u0627\u0644 \u062a\u062f\u0631\u064a\u0628\u0643 \u0645\u0639 \u0623\u0641\u0636\u0644 6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0638\u0647\u0631 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u061f 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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\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0623\u0646\u0648\u0627\u0639\u0647 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/a> \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0623\u0648 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u062a\u0623\u062f\u064a\u062a\u0647\u0627 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a \u0648\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0628\u0637\u0646\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0639\u0646 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400;\">\u0644\u0627 \u062a\u062f\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 (\u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631) \u064a\u0631\u062a\u062e\u064a \u0623\u0648 \u064a\u0631\u062a\u0641\u0639.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> HIGH PLANK<\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u062a\u0641\u0639 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062b\u0646\u064a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u0648\u0627\u0632\u064a\u0627 \u0644\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0634\u063a\u0644 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u062d\u0648\u0636\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062f\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 (\u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631) \u064a\u0631\u062a\u062e\u064a \u0623\u0648 \u064a\u0631\u062a\u0641\u0639.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<\/ul>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> BRIDGE<\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0623\u0631\u062d \u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0643\u0639\u0628\u064a\u0643 \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u062d\u0648\u0636\u0643 \u0644\u0623\u0633\u0641\u0644 \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u0648\u0627\u0621 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 (\u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f\u0647\u0645\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0623\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 &#8211; \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a\u060c \u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 &#8211; \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<\/ul>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> SUPERMAN<\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643. \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062b\u0645 \u0633\u0627\u0642\u064a\u0643 \u0644\u062a\u0634\u0643\u064a\u0644 \u0642\u0648\u0633.\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 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0635\u062f\u0631\u0643 \u0644\u0627 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u064b\u0627. \u0644\u0627 \u062a\u0628\u0627\u0644\u063a \u0641\u064a \u0625\u0637\u0627\u0644\u0629 \u0631\u0642\u0628\u062a\u0643 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0630\u0642\u0646\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u062b\u0646\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0645\u062f\u0647\u0645\u0627 \u0644\u0644\u0623\u0645\u0627\u0645.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u062a\u0648\u062a\u0631 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0623\u0648 \u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648 \/ \u0623\u0648 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0634\u0643\u0644 \u0637\u0641\u064a\u0641 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> QUADRUPED LIMB RAISES<\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.\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 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.\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 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0623\u0631\u062f\u0627\u0641\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0639\u0634\u0631 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0646\u0632\u0644 \u0638\u0647\u0631\u0643 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\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=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> PUSH-UP<\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0634\u063a\u0644 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0634\u0631\u0627\u0643 \u062c\u0630\u0639\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u064b\u0627 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0623\u0646\u062a \u062a\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0648\u062a\u062e\u0631\u062c \u0632\u0641\u064a\u0631\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u062a\u0636\u063a\u0637.<\/span><\/li>\n<\/ul>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/9-%d9%85%d9%86-%d8%a7%d9%87%d9%85-%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%b8%d9%87%d8%b1-%d8%a7%d9%84%d8%b4%d9%83%d9%84%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/a><\/h4>\n<ol>\n<li>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645.<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u062a\u064a\u0628\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.runtastic.com\/blog\/en\/6-helpful-bodyweight-exercises-for-a-strong-back\/\" target=\"_blank\" rel=\"noopener\">Runtastic<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u062a\u0633\u0627\u0621\u0644 \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0623\u0642\u0648\u0649\u061f \u0633\u062a\u0645\u0646\u062d\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0627\u0644\u0633\u062a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0644\u0647\u0630\u0647 &#8211; \u0641\u0642\u0637 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0647\u0646\u0627\u0643 \u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a. \u0644\u062a\u0637\u0648\u064a\u0631 \u0647\u0630\u0627 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6738,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[439,1411,1410,992],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0641\u064a-\u0627\u0644\u0628\u064a\u062a-1024x514.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6736"}],"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=6736"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6736\/revisions"}],"predecessor-version":[{"id":6741,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6736\/revisions\/6741"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6738"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}