{"id":7705,"date":"2022-03-09T17:08:54","date_gmt":"2022-03-09T15:08:54","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7705"},"modified":"2023-04-12T03:37:25","modified_gmt":"2023-04-12T01:37:25","slug":"10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0642\u0648\u0627\u0645"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0645\u0645\u0634\u0648\u0642\u061f \u0625\u0630\u064b\u0627 \u0627\u062c\u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0628\u0633\u064a\u0637 \u0644\u0643\u0646\u0647 \u0642\u0648\u064a\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0628\u0639\u062f 30 \u064a\u0648\u0645\u064b\u0627 \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u0646\u064b\u0627 \u0641\u064a \u0642\u0648\u062a\u0643 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u062a\u062d\u0645\u0644\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u0634\u0643\u0644 \u062c\u0633\u0645\u0643.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645<\/span><\/h2>\n<ol>\n<li>\n<h3><span style=\"font-weight: 400;\"> Lunges<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u062a\u062d\u062f\u064a \u062a\u0648\u0627\u0632\u0646\u0643 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644. \u064a\u0641\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0630\u0644\u0643 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629\u060c \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0633\u0627\u0642\u064a\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7709 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/The_Lunge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-1024x576.jpg\" alt=\"The_Lunge \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/The_Lunge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/The_Lunge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/The_Lunge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/The_Lunge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062a\u062e\u0630 \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643\u060c \u0648\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0627 \u062a\u0645\u062a\u062f \u0625\u0644\u0649 \u0645\u0627 \u0628\u0639\u062f \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0639\u064f\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0645\u0639 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 10 \u0639\u062f\u0627\u062a \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Pushups<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a%d8%ad-100-%d8%aa%d9%88%d8%b6%d9%8a%d8%ad-%d8%a7%d9%84%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637<\/a> \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0633\u0628\u0628 \u0639\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u062c\u0646\u064a\u062f\u0647\u0627 \u0644\u0623\u062f\u0627\u0626\u0647\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7710 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0636\u063a\u0637-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-1024x576.jpg\" alt=\"\u0627\u0644\u0636\u063a\u0637 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0636\u063a\u0637-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0636\u063a\u0637-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0636\u063a\u0637-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0636\u063a\u0637-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg 1320w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0648\u0643\u062a\u0641\u064a\u0643 \u0645\u0634\u062f\u0648\u062f\u062a\u0627\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0648\u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641\u060c \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0625\u0646\u0632\u0627\u0644 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0639\u0646\u062f\u0645\u0627 \u064a\u0644\u0645\u0633\u0647\u0627 \u0635\u062f\u0631\u0643\u060c \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0639\u0627\u062f\u064a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0639\u062f\u0644 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 &#8211; \u0633\u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u062c\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Squats<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0645\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d8%b2%d8%a7%d9%8a-%d8%aa%d9%84%d8%b9%d8%a8-%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d8%b5%d8%ad%d8%9f\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/a> \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u0634\u063a\u0644 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u062d\u0631\u0642 \u0623\u064a\u0636\u064b\u0627 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7711\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg\" alt=\"\u0633\u0643\u0648\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0633\u0643\u0648\u0627\u062a-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0630\u0642\u0646\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0633\u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0627 \u062a\u0646\u062d\u0646\u064a \u0644\u0644\u062f\u0627\u062e\u0644 \u0623\u0648 \u0644\u0644\u062e\u0627\u0631\u062c\u060c \u0648\u0627\u0646\u0632\u0644 \u062d\u062a\u0649 \u064a\u062a\u0648\u0627\u0632\u0649 \u0641\u062e\u0630\u064a\u0643 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u062c\u0644\u0628 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 20 \u0639\u062f\u0629.<\/span><\/li>\n<\/ul>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Standing overhead dumbbell presses<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7712\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Standing-overhead-dumbbell-presses.jpg\" alt=\"Standing overhead dumbbell presses\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Standing-overhead-dumbbell-presses.jpg 996w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Standing-overhead-dumbbell-presses-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Standing-overhead-dumbbell-presses-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u0641\u0627\u0635\u0644 \u0648\u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0623\u062c\u0632\u0627\u0621 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0643\u062a\u0641\u064a\u0643\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0634\u0631\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u062c\u0630\u0639\u0643.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" 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<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u062a\u0631 \u0645\u062c\u0645\u0648\u0639\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0625\u0645\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u0648 \u0645\u062a\u062f\u0627\u062e\u0644\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0631\u0643 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u062b\u0628\u064a\u062a \u062c\u0630\u0639\u0643\u060c \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u062a\u0648\u0642\u0641 \u0642\u0635\u064a\u0631\u060c \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0633\u0641\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u0639\u062f\u0629.<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Dumbbell rows<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643. \u0627\u062e\u062a\u0631 \u062f\u0645\u0628\u0644\u064b\u0627 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7713 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Dumbbell-rows-1024x1024.jpg\" alt=\"Dumbbell rows\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Dumbbell-rows-1024x1024.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Dumbbell-rows-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Dumbbell-rows-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Dumbbell-rows-768x768.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Dumbbell-rows.jpg 1244w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f. \u0646\u0648\u0635\u064a \u0628\u0645\u0627 \u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 5 \u0643\u064a\u0644\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636. \u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062f\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u062a\u062f\u0644\u0649 \u0644\u0623\u0633\u0641\u0644 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0642\u0628\u062a\u0643 \u062a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0648\u0623\u0646 \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0648\u0627\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u0648\u0642\u0641 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0633\u0631\u0649. \u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a \u0644\u0645\u062f\u0629 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/span><\/li>\n<\/ul>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Single-leg deadlifts<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631 \u064a\u062a\u062d\u062f\u0649 \u062a\u0648\u0627\u0632\u0646\u0643. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7714 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Single-leg-deadlifts-1024x512.jpg\" alt=\"Single-leg deadlifts\" width=\"700\" height=\"350\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Single-leg-deadlifts-1024x512.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Single-leg-deadlifts-300x150.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Single-leg-deadlifts-768x384.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Single-leg-deadlifts.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0631\u0643\u0644 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0628\u0627\u0634\u0631\u0629 \u062e\u0644\u0641\u0643\u060c \u0648\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0633\u0641\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0631\u064a\u062d \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u062d\u0631\u0643\u0629 \u0645\u062d\u0643\u0648\u0645\u0629\u060c \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0627\u0644\u064a\u0645\u0646\u0649.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062d\u0648\u0636\u0643 \u064a\u0638\u0644 \u0645\u0633\u062a\u0642\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0645\u0646 10 \u0625\u0644\u0649 12 \u0639\u062f\u0629 \u0642\u0628\u0644 \u0646\u0642\u0644 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0633\u0631\u0649.<\/span><\/li>\n<\/ul>\n<ol start=\"7\">\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\u0627\u0631\u064a\u0646 Burpees \u0647\u064a \u062d\u0631\u0643\u0629 \u0641\u0627\u0626\u0642\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7715 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Burpees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg\" alt=\"Burpees \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"702\" height=\"459\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Burpees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg 702w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Burpees-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-300x196.jpg 300w\" sizes=\"(max-width: 702px) 100vw, 702px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645\u0643\u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062d\u0631\u0643 \u0633\u0627\u0642\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u062e\u0644\u0641 \u0641\u064a \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0628\u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0639\u0644\u0642 \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u064a\u0643 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u064a\u062f\u064a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/span><\/li>\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\u060c \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0627\u0642\u0641\u0632.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0639\u062f\u0627\u062a.<\/span><\/li>\n<\/ul>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Side planks<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0644\u064a\u0645 \u0646\u0648\u0627\u0629 \u0642\u0648\u064a\u0629 \u0641\u064a \u0623\u0633\u0627\u0633\u0647\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u062a\u0647\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u062c\u0630\u0639 \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7716 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Side-planks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-1024x576.jpg\" alt=\"Side planks \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Side-planks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Side-planks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Side-planks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Side-planks-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0639 \u0648\u0636\u0639 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0642\u062f\u0645\u0643 \u0641\u0648\u0642 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0639\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0645\u0631\u0641\u0642\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0634\u062f \u062d\u0630\u0639\u0643 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0644\u062a\u0634\u0643\u064a\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0628\u062f\u0621 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647\u0627.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-15 \u0639\u062f\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u062b\u0645 \u0628\u062f\u0651\u0644.<\/span><\/li>\n<\/ul>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Planks<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647. \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u062c\u0630\u0639\u0643 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0638\u0647\u0631\u0643 \u0643\u0645\u0627 \u0642\u062f \u062a\u0641\u0639\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6771 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-1024x682.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0648\u0645\u064a\u0627\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-1024x682.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627.jpg 1310w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u064a\u062f\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0628\u0642\u0650 \u0630\u0642\u0646\u0643 \u0645\u0637\u0648\u064a\u064b\u0627 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0646\u0638\u0631\u0627\u062a\u0643 \u0623\u0645\u0627\u0645 \u064a\u062f\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0633\u0645\u0643\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \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 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0645\u0634\u062f\u0648\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0643\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<ol start=\"10\">\n<li>\n<h3><span style=\"font-weight: 400;\"> Glute bridge<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7717\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Glute-bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg\" alt=\"Glute bridge \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Glute-bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Glute-bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-300x214.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/Glute-bridge-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0634\u062f-\u0627\u0644\u062c\u0633\u0645-768x548.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643\u060c \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0623\u0631\u0636\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627 \u0644\u0645\u062f\u0629 1-2 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0643\u0645\u0644 10-12 \u0639\u0629 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3198 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0637\u0628\u064a\u0642-\u0627\u0644\u0643\u0648\u062a\u0634-1024x379.jpg\" alt=\"\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"259\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0637\u0628\u064a\u0642-\u0627\u0644\u0643\u0648\u062a\u0634-1024x379.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0637\u0628\u064a\u0642-\u0627\u0644\u0643\u0648\u062a\u0634-300x111.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0637\u0628\u064a\u0642-\u0627\u0644\u0643\u0648\u062a\u0634-768x284.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/\u062a\u0637\u0628\u064a\u0642-\u0627\u0644\u0643\u0648\u062a\u0634.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/10-best-exercises-everyday#start-here\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0645\u0645\u0634\u0648\u0642\u061f \u0625\u0630\u064b\u0627 \u0627\u062c\u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f 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