{"id":7447,"date":"2022-02-13T19:38:55","date_gmt":"2022-02-13T17:38:55","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7447"},"modified":"2022-02-13T19:38:55","modified_gmt":"2022-02-13T17:38:55","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a5%d8%b7%d8%a7%d9%84%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a5%d8%b7%d8%a7%d9%84%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0627\u0644\u0635\u0648\u0631 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0644\u0644\u062c\u0633\u0645"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u064a\u0642\u0636\u064a \u0627\u0644\u0639\u062f\u0627\u0621\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0633\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0645\u064a\u0629 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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;\">\u0645\u0627 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 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\u0637\u0631\u064a\u0642 \u062a\u0642\u0644\u064a\u0644 \u0642\u064a\u0648\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0644\u0645\u064a\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2018.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>3- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629:<\/strong> \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2015 \u0639\u0644\u0649 16 \u0631\u062c\u0644\u0627\u064b \u0623\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a \u0644\u0645\u062f\u0629 4 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u062f \u062d\u0633\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>4- \u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629:<\/strong> \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2019 \u0639\u0644\u0649 24 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0623\u0646 \u0643\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0633\u0627\u0643\u0646 \u0648\u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>5- \u0623\u0644\u0645 \u0623\u0642\u0644:<\/strong> \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2015 \u0639\u0644\u0649 88 \u0637\u0627\u0644\u0628\u064b\u0627 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400;\"><strong>1- \u0627\u0644\u062a\u0645\u062f\u062f\u0627\u062a \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629:<\/strong> \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0645\u0641\u0635\u0644 \u0623\u0648 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0646\u0634\u0627\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0627 \u0627\u0644\u0643\u0627\u0645\u0644. \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062c\u0627\u0647\u0632\u064a\u062a\u0647\u0627 \u0644\u0644\u062a\u0645\u0631\u064a\u0646. \u062a\u062a\u0636\u0645\u0646 \u0623\u0645\u062b\u0644\u0629 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 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\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6533 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-1024x683.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><strong>\u0623\u0648\u0644\u0627: \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u062f\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u062c\u0647\u064a\u0632 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0642\u0627\u062f\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0645\u0648\u0636\u0648\u0639\u064b\u0627 \u0644\u0644\u0646\u0642\u0627\u0634\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0631\u064a\u0627\u0636\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0633\u0631\u0639\u0629\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643.<\/span><\/p>\n<p><strong>\u062b\u0627\u0646\u064a\u0627: \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u0629. \u0625\u0646\u0647\u0627 \u0644\u0641\u0643\u0631\u0629 \u062c\u064a\u062f\u0629 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0634\u062f \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u062c\u0633\u0645\u0643\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0627\u0633\u062a\u062e\u062f\u0645\u062a\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><strong>\u062b\u0627\u0644\u062b\u0627: \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0646\u0634\u0637 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0633\u0627\u0643\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0633\u0645\u0628\u062a\u0627\u0648\u064a\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2014 \u0639\u0644\u0649 20 \u0634\u0627\u0628\u064b\u0627 \u0628\u0627\u0644\u063a\u064b\u0627. \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0633\u0645\u0628\u062a\u0627\u0648\u064a \u0647\u0648 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062c\u062f\u0648\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u064a\u0633\u0627\u0639\u062f\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u064a\u0648\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062e\u0645\u0648\u0644 \u0627\u0644\u0645\u0637\u0648\u0644 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u064a\u0628\u0633. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u062c\u064a\u062f &#8211; \u0648\u0627\u0644\u0645\u0641\u064a\u062f &#8211; \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" 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<h4><span style=\"font-weight: 400;\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0648\u0636\u0639 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0627\u0633\u062a\u0647\u062f\u0641 \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u062f\u062f \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643. \u0642\u062f \u062a\u062c\u062f \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u064a\u0628\u0633 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0644\u0633\u0648\u0646 \u0643\u062b\u064a\u0631\u064b\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0645\u0634\u062f\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u0635\u0644\u0627\u0628\u0629\u060c \u064a\u0645\u0643\u0646\u0643:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0644\u062a\u0644\u0643 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0627\u0644\u0635\u0648\u0631:<\/span><\/h4>\n<h5><span style=\"font-weight: 400;\">1- Calf stretch \u062a\u0645\u062f\u062f \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7451 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Wall-Calf-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-1024x1009.jpg\" alt=\"Wall-Calf-Stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629\" width=\"700\" height=\"690\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Wall-Calf-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-1024x1009.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Wall-Calf-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-300x295.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Wall-Calf-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-768x756.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Wall-Calf-Stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0634\u062f \u0639\u0636\u0644\u0627\u062a<\/strong>: \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627<\/strong>\u0621: \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 calve \u0645\u0634\u062f\u0648\u062f\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646<\/strong>: \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u0641\u064a \u0648\u062a\u0631 \u0627\u0644\u0639\u0631\u0642\u0648\u0628\u060c \u062d\u064a\u062b \u062a\u0644\u062a\u0635\u0642 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0628\u0643\u0627\u062d\u0644\u0643.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f<\/strong>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0643\u0631\u0633\u064a \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0628\u0637 \u0642\u062f\u0645\u064a\u0643\u060c \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0623\u062e\u0631\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0631\u062c\u0644\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0638\u0647\u0648\u0631 \u0642\u062f\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0646\u062d\u0648 \u0627\u0644\u0643\u0631\u0633\u064a \u0623\u0648 \u0627\u0644\u062d\u0627\u0626\u0637. \u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0634\u062f \u062e\u0641\u064a\u0641 \u0641\u064a \u0631\u0628\u0644\u0629 \u0633\u0627\u0642\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">2- Leg swings \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0633\u0627\u0642<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7452 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Leg-Swings-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-1024x770.jpg\" alt=\"Leg-Swings \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629\" width=\"700\" height=\"526\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Leg-Swings-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-1024x770.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Leg-Swings-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-300x226.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Leg-Swings-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-768x578.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Leg-Swings-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u060c \u0627\u0644\u0623\u0644\u0648\u064a\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u0627\u0628\u062f\u0623 \u0628\u062a\u0623\u0631\u062c\u062d\u0627\u062a \u0623\u0635\u063a\u0631 \u0648\u0627\u062c\u0639\u0644 \u0643\u0644 \u0636\u0631\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0639 \u0627\u0631\u062a\u062e\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0627\u0632\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u062d\u0631\u0643 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u062e\u0644\u0641 \u0648\u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0645\u0627\u0645 \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u0630\u0647\u0628 \u0641\u0642\u0637 \u0628\u0642\u062f\u0631 \u0645\u0627 \u0647\u0648 \u0645\u0631\u064a\u062d.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 20 \u0639\u062f\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">3- Hamstring stretch \u062a\u0645\u062f\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7453 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-1024x714.jpg\" alt=\"stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629\" width=\"700\" height=\"488\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-1024x714.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-300x209.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629-768x535.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0634\u062f\u0648\u062f\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643\u060c \u0641\u062d\u0627\u0648\u0644 \u0625\u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0639\u0644\u0649 \u0631\u062c\u0644\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0633\u0637\u062d \u0646\u0627\u0639\u0645\u060c \u0645\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0644\u0633\u0627\u0642\u0643 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643\u060c \u0627\u0646\u062d\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0642\u0645 \u0628\u0645\u062f \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0624\u062e\u0631\u0629 \u0631\u062c\u0644\u0643 \u0627\u0644\u0645\u0645\u062a\u062f\u0629\u060c \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">4- Standing quadriceps stretch \u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7454 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/StandingStretch-1024x768.jpg\" alt=\"StandingStretch\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/StandingStretch-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/StandingStretch-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/StandingStretch-768x576.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0645\u062f\u062f \u0644\u0637\u064a\u0641\u061b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0641\u0631\u0637 \u0625\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u0627\u064b \u0648\u0627\u0633\u062d\u0628 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0645\u0624\u062e\u0631\u062a\u0643\u060c \u0648\u062b\u0628\u062a\u0647\u0627 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0623\u0633\u0641\u0644 \u0648\u062d\u0648\u0636\u0643 \u0645\u0637\u0648\u064a\u064b\u0627 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u062f\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">5- Glute stretch \u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0644\u0648\u064a\u0629<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7455\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/glutestretche.jpg\" alt=\"glute stretch\" width=\"700\" height=\"699\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/glutestretche.jpg 980w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/glutestretche-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/glutestretche-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/glutestretche-768x767.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0648\u0642\u062a \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u062a\u0648\u0642\u0641 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0648 \u0648\u0631\u0643\u064a\u0643 \u0623\u0648 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0622\u062e\u0631.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/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 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0639\u0628\u0631 \u0643\u0627\u062d\u0644\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0641\u0648\u0642 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0645\u0633\u0643 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 (\u0625\u0645\u0627 \u0641\u0648\u0642 \u0631\u0643\u0628\u062a\u0643 \u0623\u0648 \u062e\u0644\u0641\u0647\u0627) \u0648\u0627\u0633\u062d\u0628\u0647\u0627 \u0646\u062d\u0648 \u0648\u062c\u0647\u0643 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0645\u0642\u0627\u0628\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">6- Upper back stretch \u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7456\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Upper-back-stretch.jpg\" alt=\"Upper back stretch\" width=\"600\" height=\"338\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Upper-back-stretch.jpg 400w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Upper-back-stretch-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0634\u062f \u0639\u0636\u0644\u0627\u062a:<\/strong> \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0642\u0628\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u062a\u064a\u0628\u0633\u064b\u0627.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0645\u062f \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a. \u0644\u0627 \u062a\u062c\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0645\u0627 \u064a\u062a\u062c\u0627\u0648\u0632 \u0645\u0627 \u0647\u0648 \u0645\u0631\u064a\u062d.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0645\u0639 \u062c\u0639\u0644 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b\u060c \u0648\u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u060c \u0648\u0643\u0627\u062d\u0644\u064a\u0643 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">7- Chest stretch \u062a\u0645\u062f\u062f \u0627\u0644\u0635\u062f\u0631<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7457\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Chest-stretch.png\" alt=\"Chest stretch\" width=\"600\" height=\"585\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Chest-stretch.png 397w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/Chest-stretch-300x292.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0634\u062f \u0639\u0636\u0644\u0627\u062a:<\/strong> \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0643\u062a\u0641\u0643.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0641\u064a \u0645\u062f\u062e\u0644 \u0645\u0641\u062a\u0648\u062d \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0639\u0644\u0649 \u0625\u0637\u0627\u0631 \u0627\u0644\u0628\u0627\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062d\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">8- Neck circles \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0639\u0646\u0642<\/span><\/h5>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7458\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/neck-stretch.png\" alt=\"neck stretch \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629\" width=\"600\" height=\"605\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/neck-stretch.png 393w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/neck-stretch-150x150.png 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/neck-stretch-298x300.png 298w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u0627\u0644\u0631\u0642\u0628\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0645\u0648\u0639\u062f \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0636\u064a\u0642 \u0641\u064a \u0631\u0642\u0628\u062a\u0643.<br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0623\u0645\u0627\u0646:<\/strong> \u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u062d\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0623\u0643\u062b\u0631 \u0625\u062d\u0643\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0622\u062e\u0631. \u062d\u0627\u0648\u0644 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0630\u064a \u064a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u0625\u062d\u0643\u0627\u0645\u064b\u0627.<br \/>\n<\/span><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u0642\u0637 \u0630\u0642\u0646\u0643 \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\u0625\u0645\u0627\u0644\u0629 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0646 \u0631\u0642\u0628\u062a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" 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<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0625\u0644\u0649:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0627\u0635\u0627\u0628\u0629.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0625\u0646\u0634\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0633\u062a\u0647\u062f\u0641 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0631\u0626\u064a\u0633\u064a\u0629. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645\u062a \u062a\u063a\u0637\u064a\u062a\u0647\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0628\u062f\u0627\u064a\u0629 \u062c\u064a\u062f\u0629 \u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643\u060c \u0648\u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/health\/full-body-stretch#quad-stretch\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0642\u0636\u064a \u0627\u0644\u0639\u062f\u0627\u0621\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0633\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0645\u064a\u0629 \u0644\u0633\u0628\u0627\u0642 \u064a\u0633\u062a\u0645\u0631 \u062d\u0648\u0627\u0644\u064a 10 \u062b\u0648\u0627\u0646\u064d. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0645\u0646 \u0627\u0644\u0634\u0627\u0626\u0639 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u062a\u0647\u062f\u0626\u062a\u0647\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u0636\u0644\u0627\u062a\u0647\u0645. \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u062a\u0643\u0646 \u0631\u064a\u0627\u0636\u064a\u064b\u0627\u060c \u0641\u0625\u0646 \u0625\u062f\u0631\u0627\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629. \u0644\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":7450,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1368,1573,1367,1574],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0625\u0637\u0627\u0644\u0629.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7447"}],"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=7447"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7447\/revisions"}],"predecessor-version":[{"id":7461,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7447\/revisions\/7461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7450"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}