{"id":7415,"date":"2022-02-12T11:48:46","date_gmt":"2022-02-12T09:48:46","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7415"},"modified":"2023-01-29T14:16:49","modified_gmt":"2023-01-29T12:16:49","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d9%86%d8%ad%d9%8a%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%87%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d9%86%d8%ad%d9%8a%d9%81\/","title":{"rendered":"\u0628\u0627\u0644\u0635\u0648\u0631 \u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 HIIT \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u0628\u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u0642\u0635\u064a\u0631\u0629. \u0647\u0630\u0647 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629 \u064a\u062c\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0642\u0628\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0635\u063a\u064a\u0631\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0647\u064a \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641<\/span><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7419 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/burpees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"burpees \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"500\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/burpees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/burpees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x131.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol>\n<li>\n<h3><span style=\"font-weight: 400;\"> Burpees<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 Burpees \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062c\u0632\u0623\u064a\u0646 \u064a\u062a\u0636\u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0642\u0641\u0632\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621. \u064a\u0634\u0631\u0643 \u062a\u0645\u0631\u064a\u0646 Burpees \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643 \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a\u061f<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062c\u062f\u064b\u0627 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees \u0644\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0622\u0644\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646\u064b\u0627. \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 Burpees:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u062e\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062c\u0632\u0626\u064a \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0623\u0633\u0641\u0644.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0627\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0635\u062f\u0631\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u064b\u0627 \u0645\u0639 \u0642\u0641\u0632\u0629 \u0627\u0644\u0636\u0641\u062f\u0639.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0628\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7420 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/high-knees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"high-knees \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"500\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/high-knees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/high-knees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-200x300.jpg 200w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> High Knees<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">High Knees \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0622\u062e\u0631 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u064a\u0643 \u0648\u0632\u064a\u0627\u062f\u0629 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 High Knees\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u062a\u062d \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0633\u0631\u0639\u0629 \u0627\u0644\u062c\u0631\u064a.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u064a\u0636\u064b\u0627 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0648\u062a\u0631\u0643 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062a\u0644\u0645\u0633 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7421 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/lunge-jumps-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"lunge-jumps \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"500\" height=\"314\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/lunge-jumps-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/lunge-jumps-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x188.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Lunge Jumps<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0627\u0644\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u064a\u0629 \u0634\u0643\u0644\u064b\u0627 \u0645\u062a\u0642\u062f\u0645\u064b\u0627 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0639\u0627\u062f\u064a \u0644\u0644\u0645\u0634\u064a. \u064a\u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0639\u0627\u0644\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0642\u0628\u0644 \u0627\u0644\u0647\u0628\u0648\u0637. \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u064a\u062d\u0631\u0642 \u0643\u0645\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628Lunge Jumps\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0631\u062c\u0644\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0631\u0643 \u0642\u062f\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0627\u062b\u0646\u0650 \u0631\u062c\u0644\u0643 \u0648\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u062c\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062a\u0639\u0627\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646\u060c \u0627\u0642\u0641\u0632 \u0623\u062e\u064a\u0631\u064b\u0627 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7422 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/jumping-jacks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"jumping-jacks \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/jumping-jacks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/jumping-jacks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Jumping Jacks<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u0645 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u060c \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 &#8211; \u0643\u0644 \u0630\u0644\u0643 \u0628\u0641\u0636\u0644 \u0639\u062f\u0645 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u0647\u0648 \u0645\u0646 \u0623\u0633\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u062d\u062a\u0649 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u0646\u0624\u062f\u064a Jumping Jacks\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.&nbsp;<\/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 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0627\u0644\u0622\u0646 \u0648\u062d\u0631\u0643 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.&nbsp;<\/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\u0631\u0643 \u064a\u062f\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0628\u0627\u062a\u0628\u0627\u0639 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7423 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/mountain-climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"mountain-climbers \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"500\" height=\"281\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/mountain-climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/mountain-climbers-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x169.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Mountain Climbers<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0627\u0644 \u0644\u064a\u0633 \u0628\u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u0633\u0647\u0644! \u0648\u0644\u0643\u0646 \u0645\u0627\u0630\u0627 \u0644\u0648 \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062c\u0628\u0627\u0644 \u0623\u0631\u0636\u064b\u0627 \u0628\u0633\u064a\u0637\u0629\u061f \u062d\u0633\u0646\u064b\u0627\u060c \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0645\u0646\u0637\u0642 \u0648\u0631\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0633\u0644\u0642\u064a \u0627\u0644\u062c\u0628\u0627\u0644. \u0644\u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0623\u0646\u0643 \u062a\u062a\u0633\u0644\u0642 \u062c\u0628\u0644\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u062c\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639\u0631\u0648\u0641 \u062c\u064a\u062f\u064b\u0627 \u0628\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0639\u0638\u064a\u0645\u0629 \u0645\u062b\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0644\u0644\u0642\u0644\u0628 \u0648\u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0648 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u064a\u0642\u0648\u0645 Mountain Climber \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3933 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-1024x320.png\" alt=\"\u0645\u0645\u064a\u0632\u0627\u062a \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x600-04.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a Mountain Climbers\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u062e\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646\u060c \u0627\u062c\u0644\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0648\u0628\u062f\u0648\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u062d\u0631\u0643\u0647 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u062c\u0644\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u0622\u0646 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0645\u0648\u0627\u0635\u0644\u0629 \u0627\u062a\u0628\u0627\u0639\u0647\u0627.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7424 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/rope-jumping-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"rope-jumping \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/rope-jumping-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/rope-jumping-\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Rope Jumping<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0641\u0636\u0644 \u0622\u0644\u0627\u0641 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0627\u0644\u060c \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0628\u0628 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u064f\u062d\u0635\u0649. \u064a\u0628\u062f\u0648 \u0627\u0644\u0623\u0645\u0631 \u0633\u0647\u0644\u0627\u064b\u060c \u0641\u0647\u0648 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0645\u062a\u0639 \u062d\u0642\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a Rope Jumping\u061f<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0641\u0632\u060c \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u062d\u0628\u0644.&nbsp;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0645\u0639\u062f\u062a\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0627\u0644\u0622\u0646 \u0627\u0642\u0641\u0632 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u062d\u0628\u0644 \u064a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644 \u062f\u0627\u0626\u0631\u0629 \u062d\u0648\u0644 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0642\u0641\u0632\u0629 \u0628\u0627\u0644\u0642\u0641\u0632 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0644\u062e\u0644\u0641.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7425 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/pushups.jpg\" alt=\"pushups\" width=\"500\" height=\"334\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/pushups.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/pushups-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"7\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Push-ups<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u0635\u0639\u0628\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062f\u0631\u0628 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u062a\u0639\u062a\u0627\u062f \u0639\u0644\u064a\u0647 \u0648\u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0625\u0639\u062c\u0627\u0628 \u0628\u0647. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0646 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%ac%d8%b2%d8%a1-%d8%a7%d9%84%d8%b9%d9%84%d9%88%d9%8a-%d9%85%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>. \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u061f<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0648\u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637:<\/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\u064a\u0629 \u0627\u0644\u0642\u0637 \u0645\u0639 \u0645\u0644\u0627\u0645\u0633\u0629 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0627\u0647\u0628\u0637 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0627 \u064a\u0646\u062d\u0646\u064a\u060c \u0648\u0623\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0644\u0645\u0627 \u0627\u0643\u062a\u0633\u0628\u062a \u0627\u0644\u062e\u0628\u0631\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u062f\u064a \u0646\u0641\u0633\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0628\u0639\u0636\u0643\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7426 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/jacknife.jpg\" alt=\"jacknife\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/jacknife.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/jacknife-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Side Jackknife<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The Side Jackknife \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0623\u062c\u0646\u0627\u0628 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0634\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0648\u0631\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u0646\u0624\u062f\u064a Side Jackknife\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0641\u0648\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0636\u0639 \u064a\u062f\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0645\u0639 \u0641\u062a\u062d \u0627\u0644\u0643\u0648\u0639 \u0644\u0644\u062e\u0627\u0631\u062c.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643 \u0644\u0645\u0648\u0627\u0632\u0646\u0629 \u0648\u0632\u0646\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0627\u0644\u0622\u0646 \u0636\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0633\u0627\u0642\u0643 \u0648\u0645\u0631\u0641\u0642\u0643 \u0645\u0639\u064b\u0627 \u062b\u0645 \u0623\u0639\u062f\u0647 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0635\u0644\u064a.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7427 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/russian-twist.jpg\" alt=\"russian-twist\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/russian-twist.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/russian-twist-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Russian Twist<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The Russian Twist \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0643\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629 \u062c\u062f\u064b\u0627 \u0648\u0645\u0646 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u0628\u0637\u0646<\/a>. \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0626\u0639 \u0628\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 &#8211; \u0643\u0644 \u0630\u0644\u0643 \u0628\u0641\u0636\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0644\u0627\u062d\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0641\u064a \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0648\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0628\u0633\u0631\u0639\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a Russian Twist\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0623\u0631\u062c\u0644\u0643 \u0623\u0645\u0627\u0645\u0643.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 v.&nbsp;<\/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 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0642\u0645 \u0628\u0627\u0644\u0644\u0641 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0630\u0644\u0643 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7428 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/TRX-pull-up.jpg\" alt=\"TRX-pull-up\" width=\"500\" height=\"334\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/TRX-pull-up.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/TRX-pull-up-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<ol start=\"10\">\n<li>\n<h3><span style=\"font-weight: 400;\"> TRX Pull-up<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0627\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u062d\u0628 TRX \u0625\u0644\u0649 \u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0633\u0647\u0644\u0627\u064b \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u062a\u062f\u0631\u0628\u062a \u0643\u062b\u064a\u0631\u064b\u0627. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 TRX.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a TRX Pull-up\u061f<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062e\u0630 \u0642\u0628\u0636\u0629 TRX \u0648\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0622\u0646 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0633\u062d\u0628 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0635\u062f\u0631\u0643 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u0642\u0627\u0628\u0636\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u0642\u0644\u0642 \u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u062b\u0628\u062a \u062c\u0633\u0645\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u062f\u0643 \u0648\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0627\u062a\u0628\u0627\u0639\u0647\u0627.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/7-%d9%85%d9%86-%d8%a3%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-hiit-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">6 \u0641\u0648\u0627\u0626\u062f \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)<\/span><\/a><\/h4>\n<p><span style=\"font-weight: 400;\">1- \u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0628\u0627\u062d\u062b\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 HIIT \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629. \u0648\u0641\u0642\u064b\u0627 \u0644\u062a\u0642\u0631\u064a\u0631 \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0644\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0639\u0627\u0645 2019\u060c \u0641\u0642\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0646\u0633\u0628\u0629 28.5\u066a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062f\u0631\u0628\u0648\u0646 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629 \u0648\u0644\u0643\u0646 \u0645\u0633\u062a\u0645\u0631\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u064a\u062a\u0645\u062a\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u0642\u062f\u0631\u0629 \u0645\u0630\u0647\u0644\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u0633\u0627\u0639\u0627\u062a \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u0641\u0642\u064b\u0627 \u0644\u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0645\u0631\u062a\u0641\u0639\u064b\u0627\u060c \u0641\u0633\u064a\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 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0634\u0627\u0637.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0630\u0627 \u062a\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0623\u0641\u0631\u0627\u062f \u0645\u062d\u062f\u062f\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7429 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Benefits-of-HIIT.jpg\" alt=\"Benefits-of-HIIT\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Benefits-of-HIIT.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Benefits-of-HIIT-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">4- \u064a\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0641\u0631\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629\u060c \u0623\u062f\u062a \u062e\u0645\u0633\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0644\u0644\u0641\u0631\u062f \u0628\u0646\u0633\u0628\u0629 9\u066a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a. \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629\u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u064a\u062d\u0633\u0646 HIIT \u0623\u064a\u0636\u064b\u0627 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0627\u062f\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0644\u0644\u062a\u062e\u0633\u064a\u0633\u060c \u0641\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a HIIT \u0639\u0627\u062f\u0629 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u062a\u062f\u0631\u064a\u0628. \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0631\u0629 \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629 \u0623\u0639\u0644\u0627\u0647 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u062b\u0642\u064a\u0644\u0629 \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646 \u0628\u062e\u0644\u0627\u0641 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0630\u064a \u064a\u062a\u0648\u0641\u0631 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062f\u0631\u064a\u0628\u0647\u0627 \u062f\u0648\u0646 \u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0628\u0627\u0647\u0638\u0629 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":7418,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[430,1126,1127,1568,480],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0647\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7415"}],"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=7415"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7415\/revisions"}],"predecessor-version":[{"id":12247,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7415\/revisions\/12247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7418"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}