{"id":8154,"date":"2022-04-19T02:40:36","date_gmt":"2022-04-19T00:40:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=8154"},"modified":"2022-04-21T05:01:01","modified_gmt":"2022-04-21T03:01:01","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d8%af%d9%88%d9%86-%d9%85%d8%b9%d8%af%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d8%af%d9%88%d9%86-%d9%85%d8%b9%d8%af%d8%a7%d8%aa\/","title":{"rendered":"5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644"},"content":{"rendered":"\n<p>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d8%ac%d8%b3%d9%85-%d9%83%d8%a7%d9%85%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/a>\u060c \u062a\u0648\u0641\u064a\u0631\u064b\u0627 \u0644\u0644\u0648\u0642\u062a\u060c \u0648\u062a\u0648\u0641\u064a\u0631\u064b\u0627 \u0644\u0645\u0635\u0627\u0631\u064a\u0641 \u0627\u0644\u062c\u064a\u060c \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u064a\u0647\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u062a\u0634\u0641 \u0645\u0639\u064b\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621.. \u0645\u0633\u062a\u0639\u062f\u061f \u0644\u0646\u0628\u062f\u0623.&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\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><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\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\n\n\n<h2><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621&nbsp;<\/mark><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/Dead-Bug-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0633\u0643\u0633-\u0628\u0627\u0642-1024x1024.jpg\" alt=\"Dead-Bug \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0633\u0643\u0633 \u0628\u0627\u0642\" class=\"wp-image-6120\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/Dead-Bug-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0633\u0643\u0633-\u0628\u0627\u0642-1024x1024.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/Dead-Bug-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0633\u0643\u0633-\u0628\u0627\u0642-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/Dead-Bug-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0633\u0643\u0633-\u0628\u0627\u0642-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/Dead-Bug-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0633\u0643\u0633-\u0628\u0627\u0642-768x768.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/Dead-Bug-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0633\u0643\u0633-\u0628\u0627\u0642.jpg 1456w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0628\u0637\u0646 dead Bugs<\/strong><br>\u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b4%d8%af-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a>\u060c \u0648\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u062c\u0633\u0645.<br>\u0646\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<br>\u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0646\u062d\u0631\u0643 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u062b\u0645 \u0627\u0644\u0639\u0643\u0633.<br>\u062a\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-high-knees-1-1024x768.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a high knees\" class=\"wp-image-8228\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-high-knees-1-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-high-knees-1-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-high-knees-1-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-high-knees-1.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 High Knees<\/strong><br>\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0639\u062f\u0629.<br>\u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0631\u0633\u0645 \u0627\u0644\u062e\u0635\u0631.<br>\u0646\u0642\u0648\u0645 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0643\u0633.<br>\u0646\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/russian-twist-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-1024x572.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\" class=\"wp-image-8229\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/russian-twist-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-1024x572.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/russian-twist-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/russian-twist-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-768x429.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/russian-twist-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-1536x858.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/russian-twist-\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-2048x1144.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a Russian Twist<\/strong><br>\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u062e\u0635\u0631 \u0648\u0630\u0644\u0643 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0645\u0639\u062f\u0627\u062a.<br>\u0646\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0646\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0638\u0647\u0631 \u0628\u0632\u0627\u0648\u064a\u0629 \u0634\u0628\u0647 \u0642\u0627\u0626\u0645\u0629.<br>\u062b\u0645 \u0627\u0644\u0644\u0641 \u064a\u0645\u064a\u0646\u064b\u0627 \u0648\u064a\u0633\u0627\u0631\u064b\u0627\u060c \u064a\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0645\u0642\u0633\u0645\u0629 \u0639\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.&nbsp;<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-style-large\"><p>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629<\/a> \u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0645\u0639 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0639 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p><\/blockquote>\n\n\n\n<h3><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644 \u0644\u0644\u0646\u0633\u0627\u0621<\/mark><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-crunches.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\" class=\"wp-image-8230\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-crunches.jpg 850w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-crunches-300x279.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-crunches-768x715.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<ul><li><strong>\u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a Cross<\/strong> <strong>Crunches<\/strong><br>\u0646\u0641\u0631\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633.<br>\u0646\u0642\u0648\u0645 \u0628\u0627\u0644\u0644\u0641 \u062d\u064a\u062b \u064a\u0644\u0645\u0633 \u0643\u0648\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u0644\u0639\u0643\u0633.<br>\u0648\u064a\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 20 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"700\" height=\"350\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-jumping-jacks.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\" class=\"wp-image-8232\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-jumping-jacks.png 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-jumping-jacks-300x150.png 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<ul><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0630\u0627\u0631\u0639\u064a\u0646 jumping Jack<\/strong><br>\u0648\u064a\u0639\u0632\u0632 \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u064a\u0633\u0647\u0645 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0643\u0627\u0641\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645.<br>\u0646\u0642\u0648\u0645 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0641\u062a\u062d \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062d\u0631\u0641 \u0648\u0631\u0641\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0639 \u0627\u0644\u0642\u0641\u0632 \u0648\u063a\u0644\u0642 \u0627\u0644\u0633\u0627\u0642 \u062b\u0645 \u0641\u062a\u062d\u0647\u0627<br>\u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0630\u0627\u0631\u0639\u064a\u0646\u060c \u0648\u064a\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0625\u062d\u0645\u0627\u0621.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" class=\"wp-image-4547\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0627\u0643\u062a\u0634\u0641\u0646\u0627 \u0645\u0639\u064b\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0627\u0644\u0622\u0646: \u0647\u0644 \u0644\u062f\u064a\u0643 \u062a\u062c\u0631\u0628\u0629 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u061f \u0634\u0627\u0631\u0643\u0646\u0627 \u062a\u062c\u0631\u0628\u062a\u0643 \u0648\u0643\u0646 \u0645\u0644\u0647\u0645\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644\u060c \u062a\u0648\u0641\u064a\u0631\u064b\u0627 \u0644\u0644\u0648\u0642\u062a\u060c \u0648\u062a\u0648\u0641\u064a\u0631\u064b\u0627 \u0644\u0645\u0635\u0627\u0631\u064a\u0641 \u0627\u0644\u062c\u064a\u060c \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u064a\u0647\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u062a\u0634\u0641 \u0645\u0639\u064b\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621.. \u0645\u0633\u062a\u0639\u062f\u061f \u0644\u0646\u0628\u062f\u0623.&nbsp; \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\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. \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a &#8230;<\/p>\n","protected":false},"author":1,"featured_media":8212,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1757,1765,1766,1768],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/04\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-1024x536.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/8154"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=8154"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/8154\/revisions"}],"predecessor-version":[{"id":8233,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/8154\/revisions\/8233"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/8212"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=8154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=8154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=8154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}