{"id":7227,"date":"2022-01-30T17:16:41","date_gmt":"2022-01-30T15:16:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7227"},"modified":"2023-04-11T04:49:01","modified_gmt":"2023-04-11T02:49:01","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0645\u0647\u0645\u0627 \u0643\u0627\u0646 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0623\u0648 \u0641\u064a \u064a\u0648\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u0648\u0635\u0644\u0646\u0627 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0631\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u0643.\u00a0<\/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;\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643\u060c \u0641\u0625\u0646\u0643 \u0633\u062a\u0633\u062a\u0647\u062f\u0641 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0648\u0627\u0644\u062b\u0627\u0646\u0648\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u0644\u064a\u0629. \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u062f \u0639\u0628\u0631 \u0635\u062f\u0631\u0643 \u0648\u062a\u062d\u062a \u0627\u0644\u0625\u0628\u0637\u064a\u0646 \u0648\u0643\u0630\u0644\u0643 \u0643\u062a\u0641\u064a\u0643. \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u062a\u0633\u062a\u0639\u062f \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0625\u0635\u0627\u0628\u062a\u0643. \u0648\u062a\u0623\u0643\u062f \u0623\u064a\u0636\u0627 \u0645\u0646 \u062a\u062c\u0646\u0628\u0643 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d9%81%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b5%d8%af%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u063a\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0628\u0639\u0636 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a>. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0631\u0628\u0637 \u0623\u0635\u0627\u0628\u0639\u0643 \u0645\u0639\u064b\u0627 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641\u0643. \u0627\u062c\u0639\u0644\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u062f\u062f\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0623\u0634\u064a\u0627\u0621 \u0645\u062b\u0644 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637. \u0623\u064a \u0634\u064a\u0621 \u0644\u062a\u062d\u0631\u064a\u0643 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062f\u0641\u0626\u0647\u0627\u060c \u0648\u0644\u0643\u0646 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0646\u0641\u0633\u0643.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7232 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u062f\u064a-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0636\u063a\u0637 \u0639\u0627\u062f\u064a\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u062f\u064a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u062f\u064a-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u062f\u064a-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol>\n<li>\n<h3><span style=\"font-weight: 400;\"> Standard Push-ups &#8211; \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0634\u0643\u0644\u0647 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0642\u062f\u064a\u0645\u060c \u0644\u0643\u0646\u0647 \u062c\u064a\u062f. \u0641\u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u062a\u0623\u062b\u064a\u0631\u0647 \u0645\u0630\u0647\u0644.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0648\u0648\u062c\u0647\u0643 \u0645\u0633\u062a\u0648\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0639\u0644 \u064a\u062f\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646\u0627 \u0645\u0641\u0631\u0648\u062f\u062a\u064a\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643\u060c \u0648\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u062c\u0633\u0645\u0643 \u0643\u0647 \u0645\u0646 \u0643\u0639\u0628\u064a\u0643 \u0625\u0644\u0649 \u0631\u0642\u0628\u062a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0648 \u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643. \u0633\u064a\u0642\u0644\u0644 \u0647\u0630\u0627 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062f\u0641\u0639 \u0648\u0631\u0628\u0645\u0627 \u064a\u0639\u0631\u0636\u0643 \u0644\u062e\u0637\u0631 \u0625\u064a\u0630\u0627\u0621 \u0646\u0641\u0633\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0636\u063a\u0637\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u062c\u0639\u0644 \u0635\u062f\u0631\u0643 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0625\u0644\u0627 \u0641\u0644\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0629\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0628\u062f\u0623 \u0645\u0646 \u062c\u062f\u064a\u062f.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0648\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0623\u0633\u0647\u0644 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0643\u0644 \u0639\u062f\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0643\u0645\u0644 \u0643\u0644 \u0639\u062f\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u0646\u0636\u0628\u0637\u0629. \u0644\u0627 \u062a\u062a\u0633\u0631\u0639 \u0641\u064a \u062a\u062c\u0627\u0648\u0632\u0647\u0645 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0633\u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0645\u064a\u0644 \u0644\u0641\u0642\u062f\u0627\u0646 \u0634\u0643\u0644\u0643 \u0648\u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0643\u0644 \u062f\u0641\u0639\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7233 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u0644\u0631\u0643\u0628\u0629-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0636\u063a\u0637 \u0639\u0627\u0644\u0631\u0643\u0628\u0629\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u0644\u0631\u0643\u0628\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u0644\u0631\u0643\u0628\u0629-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0639\u0627\u0644\u0631\u0643\u0628\u0629-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Slightly Easier Push-ups &#8211; \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0633\u0647\u0644 \u0642\u0644\u064a\u0644\u0627\u064b<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u0645\u0646\u0630 \u0641\u062a\u0631\u0629\u060c \u0623\u0648 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0634\u0643\u0644\u0647 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0635\u0639\u0628\u0627 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621 \u0644\u062a\u0628\u062f\u0623 \u0628\u0647\u0627. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644\u060c \u0641\u0647\u0646\u0627\u0643 \u0637\u0631\u0642 \u0644\u062c\u0639\u0644\u0647\u0627 \u0623\u0633\u0647\u0644 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0646 \u0623\u062c\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u062d\u062a\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0633\u0647\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0636\u0639 \u064a\u062f\u0643 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643. \u0645\u0639 \u0648\u0636\u0639 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u060c \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0636\u063a\u0637 \u0642\u064a\u0627\u0633\u064a\u060c \u0648\u0644\u0643\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0642\u0644\u064a\u0644\u0627\u064b &#8211; \u0639\u0644\u0649 \u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u0631\u064a\u0643\u0629 \u0623\u0648 \u0645\u0642\u0639\u062f \u0627\u0644\u0643\u0631\u0633\u064a.. \u062a\u064f\u0639\u0631\u0641 \u0647\u0630\u0647 \u0628\u0627\u0633\u0645 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0626\u0644\u0629.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7234 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0626\u0644-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0636\u063a\u0637 \u0645\u0627\u0626\u0644\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0626\u0644.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0626\u0644-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0626\u0644-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Decline Push-ups &#8211; \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062e\u0641\u0636<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0645\u0645\u0627 \u0644\u0627 \u064a\u062b\u064a\u0631 \u0627\u0644\u062f\u0647\u0634\u0629\u060c \u0623\u0646 \u0647\u0630\u0647 \u0647\u064a \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0627\u0644\u0645\u0648\u0635\u0648\u0641\u0629 \u0623\u0639\u0644\u0627\u0647 \u0648\u0647\u064a \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0625\u0630\u0627 \u0631\u0641\u0639\u062a \u0642\u062f\u0645\u0643 \u0639\u0646 \u064a\u062f\u064a\u0643\u060c \u0641\u0633\u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627. \u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0635\u062f\u0631\u0643 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062f\u0641\u0639 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u062f\u0627\u0644\u064a\u0629. \u0644\u0627 \u0646\u0646\u0635\u062d \u0628\u062a\u062c\u0631\u0628\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0625\u0644\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u062a\u062d\u062f\u064d \u062c\u062f\u064a\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u0627 \u0641\u064a \u0627\u0644\u0633\u0627\u0628\u0642\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0631\u062c\u0644\u064a\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0637\u0627\u0648\u0644\u0629 \u0623\u0648 \u0645\u0642\u0639\u062f \u0623\u0648 \u062d\u062a\u0649 \u0623\u0631\u064a\u0643\u062a\u0643 \u0648\u0642\u0645 \u0628\u0627\u0644\u0636\u063a\u0637.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7235 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0628\u0644\u0648\u0645\u062a\u0631\u064a-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0636\u063a\u0637 \u0628\u0644\u0648\u0645\u062a\u0631\u064a\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0628\u0644\u0648\u0645\u062a\u0631\u064a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0628\u0644\u0648\u0645\u062a\u0631\u064a-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0628\u0644\u0648\u0645\u062a\u0631\u064a-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Plyometric Push-ups\u00a0 &#8211; \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0628\u0644\u064a\u0648\u0645\u062a\u0631\u064a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631 \u0645\u062a\u0642\u062f\u0645 \u062d\u0642\u064b\u0627 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u064a\u0636\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0628\u0644\u064a\u0648\u0645\u062a\u0631\u064a \u0634\u062f\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0623\u062e\u0630 \u0627\u0644\u0623\u0645\u0648\u0631 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0623\u0639\u0644\u0649.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u062a\u0628\u062f\u0623\u060c \u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u0648\u0627\u0646\u0632\u0644 \u0646\u0641\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;\">\u062b\u0645 \u064a\u0623\u062a\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0635\u0639\u0628. \u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639. \u062d\u0627\u0648\u0644 \u0648\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0647\u0630\u0647 \u0627\u0644\u0642\u0648\u0629 \u0628\u062d\u064a\u062b \u062a\u062a\u0631\u0643 \u064a\u062f\u064a\u0643 \u0627\u0644\u0623\u0631\u0636 \u0628\u0627\u0644\u0641\u0639\u0644.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631\u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0635\u0641\u064a\u0642 \u0628\u064a\u062f\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0643\u0644 \u062f\u0641\u0639\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u064a\u0636\u064a\u0641 \u0642\u0648\u0629 \u062a\u0641\u062c\u064a\u0631\u064a\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0633\u062a\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\" alt=\"\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0645\u0646 \u0627\u0644\u062c\u064a\u0645 \u0627\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7236 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0648\u0627\u0633\u0639-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0636\u063a\u0637 \u0648\u0627\u0633\u0639\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0648\u0627\u0633\u0639.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0648\u0627\u0633\u0639-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0648\u0627\u0633\u0639-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Wide Push-ups &#8211; \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0648\u0627\u0633\u0639<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0639\u0646\u0635\u0631 \u0631\u0627\u0626\u0639 \u0644\u0625\u062f\u0631\u0627\u062c\u0647 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0644\u0643\u0646 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0623\u0646 \u062a\u0628\u062a\u0639\u062f \u064a\u062f\u064a\u0643 \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u062d\u0627\u0648\u0644 \u062f\u0641\u0639\u0647\u0645\u0627 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u064b\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0633\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0635\u062f\u0631.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7237 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0633\u064a-1024x576.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0636\u063a\u0637 \u0645\u0627\u0633\u064a\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0633\u064a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0633\u064a-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-\u0636\u063a\u0637-\u0645\u0627\u0633\u064a-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Diamond Push-ups &#8211; \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0645\u0627\u0633\u0629\u00a0<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u0637\u0648\u0631 \u0622\u062e\u0631 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a. \u0628\u062f\u0641\u0639 \u0627\u0644\u0645\u0627\u0633 \u0644\u0623\u0639\u0644\u0649.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u062d\u0627\u0648\u0644 \u0648\u0636\u0639\u0647\u0645\u0627 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643\u060c \u0645\u0639 \u0644\u0645\u0633 \u0625\u0628\u0647\u0627\u0645\u0643 \u0648\u0625\u0635\u0628\u0639\u0643 \u0627\u0644\u0633\u0628\u0627\u0628\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0630\u0647 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0623\u0646\u0647\u0627 \u0631\u0627\u0626\u0639\u0629 \u0623\u064a\u0636\u064b\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0644\u0628\u0643 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u0646\u0648\u0638\u0641\u0647\u0627 \u0628\u0627\u0644\u0641\u0639\u0644.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7238 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/Shuffle-Push-ups.jpg\" alt=\"Shuffle Push-ups\" width=\"480\" height=\"360\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/Shuffle-Push-ups.jpg 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/Shuffle-Push-ups-300x225.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ol start=\"7\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Shuffle Push-ups\u00a0<\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u060c \u0648\u0644\u0643\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0627\u062f\u0641\u0639 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645\u0643 \u0648\u0648\u0627\u062d\u062f\u0629 \u062e\u0644\u0641\u0643.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u062b\u0645 \u0628\u062f\u0644 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u062d\u0627\u0648\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0639\u0644 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 10 \u0639\u062f\u0627\u062a \u0645\u0646 \u0647\u0630\u0627 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0642\u062f \u0623\u062c\u0631\u064a\u062a \u0639\u062f\u062f\u064b\u0627 \u0632\u0648\u062c\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062e\u062a\u0644\u0641.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7239 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0628\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629-1024x576.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0628\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0628\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-\u0628\u0631\u062c\u0644-\u0648\u0627\u062d\u062f\u0629-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> One-leg Push-ups &#8211; \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\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\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u062b\u0645 \u0627\u0631\u0641\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0636\u064a\u0642 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a (\u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 10) \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0623\u0631\u062c\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u062f\u0627\u062a.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0639\u062f\u062f \u0632\u0648\u062c\u064a \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7240 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/Off-set-Push-ups.jpg\" alt=\"Off-set Push-ups\" width=\"600\" height=\"300\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/Off-set-Push-ups.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/Off-set-Push-ups-300x150.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> off-set Push-ups<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u062d\u0642\u0627 \u0635\u0639\u0628 \u0644\u0643\u0646\u0647 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u062a\u0623\u062b\u064a\u0631\u0647 \u0631\u0627\u0626\u0639.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0627\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u064a\u062f\u064a\u0643 \u0644\u062a\u0633\u062a\u0642\u0631 \u0639\u0644\u0649 \u0633\u0637\u062d \u062b\u0627\u0628\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0631\u0633\u064a \u0623\u0648 \u0637\u0627\u0648\u0644\u0629 \u0642\u0647\u0648\u0629 \u0623\u0648 \u0623\u064a \u0634\u064a\u0621. \u0637\u0627\u0644\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0633\u0637\u062d\u0629 \u0648\u0642\u0648\u064a\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0623\u0643\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646\u060c \u0641\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0639\u062f\u062f \u0632\u0648\u062c\u064a \u0645\u0646\u0647\u0627 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0639\u0645\u0644 \u0641\u064a \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0644\u064a\u0629\u060c \u0641\u0625\u0646\u0647 \u064a\u0636\u0639 \u0623\u064a\u0636\u064b\u0627 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639. \u064a\u062a\u0637\u0644\u0628 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u062c\u0627\u062f \u0641\u064a \u0627\u0644\u062c\u0630\u0639\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0633\u062a\u0632\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7241 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0633\u0628\u0627\u0627\u064a\u062f\u0631-\u0645\u0627\u062a-1024x576.jpg\" alt=\"\u0633\u0628\u0627\u0627\u064a\u062f\u0631 \u0645\u0627\u0646\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0633\u0628\u0627\u0627\u064a\u062f\u0631-\u0645\u0627\u062a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0633\u0628\u0627\u0627\u064a\u062f\u0631-\u0645\u0627\u062a-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0633\u0628\u0627\u0627\u064a\u062f\u0631-\u0645\u0627\u062a-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"10\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u2018Spider-Man\u2019 Push-ups &#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 &#8220;\u0633\u0628\u0627\u064a\u062f\u0631 \u0645\u0627\u0646&#8221;<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0628\u062f\u064a\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0623\u064a \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a \u0644\u0644\u0635\u062f\u0631.\u00a0<\/span><\/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 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u0648\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0635\u062f\u0631\u0643 \u0623\u0642\u0644 \u0645\u0645\u0627 \u0647\u0648 \u0639\u0644\u064a\u0647\u0645\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643\u060c \u0627\u062b\u0646\u0650 \u0625\u062d\u062f\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062c\u0639\u0644\u0647\u0627 \u0628\u062c\u0627\u0646\u0628\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\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \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;\">\u062b\u0645 \u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647\u060c \u0644\u0643\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u062f\u062f \u0632\u0648\u062c\u064a \u0645\u0646 \u0647\u0624\u0644\u0627\u0621 \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0643\u0645\u0644\u0647\u0627 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u0643 \u0648\u0633\u0627\u0642\u0643\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0625\u0635\u062f\u0627\u0631 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u062a\u0648\u0627\u0636\u0639 \u0631\u0627\u0626\u0639 \u0623\u064a\u0636\u064b\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0644\u0628\u0643.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3491 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png\" alt=\"\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0645\u0646 \u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.everyoneactive.com\/content-hub\/home-workouts\/10-home-chest-workouts\/\" target=\"_blank\" rel=\"noopener\">Everyoneactive<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0647\u0645\u0627 \u0643\u0627\u0646 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0623\u0648 \u0641\u064a \u064a\u0648\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u0648\u0635\u0644\u0646\u0627 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0631\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u0643.\u00a0 \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":7231,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1509,1510,89,163],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0631\u064a\u0646-\u0644\u0644\u0635\u062f\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7227"}],"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=7227"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7227\/revisions"}],"predecessor-version":[{"id":13640,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7227\/revisions\/13640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7231"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}