{"id":8689,"date":"2022-05-23T00:07:47","date_gmt":"2022-05-22T22:07:47","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=8689"},"modified":"2022-05-23T15:17:22","modified_gmt":"2022-05-23T13:17:22","slug":"%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%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%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%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":"\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0623\u0648\u0632\u0627\u0646 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644"},"content":{"rendered":"\n<p>\u0623\u0635\u0628\u062d\u062a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0628\u0633\u0637\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0648\u0641 \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646.. \u0644\u0646\u0628\u062f\u0623. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u062a\u0646\u0627\u0648\u0644 \u062b\u0645\u0631\u0629 \u0641\u0627\u0643\u0647\u0629 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0623\u0648 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u0623\u0648 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0645\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u062a\u0639\u0632\u064a\u0632 \u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p><\/blockquote>\n\n\n\n<p class=\"has-text-align-center\"><strong><strong><strong><strong><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>.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<h2><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a<\/mark><\/h2>\n\n\n\n<p>\u062f\u0639\u0646\u0627 \u0646\u0633\u062a\u0639\u062f \u0623\u0648\u0644\u0627\u064b \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u062e\u062a\u0631 \u0645\u0643\u0627\u0646 \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u062b\u0627\u062b\u060c \u0648\u0645\u0641\u0631\u0648\u0634 \u0628\u0627\u0644\u0633\u062c\u0627\u062f\u060c \u0627\u0631\u062a\u062f\u064a \u062d\u0630\u0627\u0626\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0645\u0644\u0627\u0628\u0633 \u0645\u0631\u064a\u062d\u0629\u060c \u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0645\u0648\u0633\u064a\u0642\u0649 \u0645\u062d\u0641\u0632\u0629 \u062a\u0641\u0636\u0644\u0647\u0627\u060c \u0648\u0627\u0644\u0622\u0646: \u0644\u0646\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\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\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\" class=\"wp-image-8612\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634<\/figcaption><\/figure>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 Jump Jacks \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u062b\u0645 \u0642\u0645 \u0628\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0639\u0646 Lunges \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u0631\u0643\u0628\u0629. <\/li><li>\u0648\u0628\u0639\u062f\u0647\u0627 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 plank \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u0627\u0644\u0622\u0646: \u0627\u0633\u062a\u0631\u062e\u064a \u0644\u0645\u062f\u0629 10: 20 \u062b\u0627\u0646\u064a\u0629. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/002-2.jpg\" alt=\"\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\" class=\"wp-image-8695\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/002-2.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/002-2-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0639\u0646 Lunges<\/figcaption><\/figure><\/div>\n\n\n\n<h3><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\"><a rel=\"noreferrer noopener\" 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\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/a><\/mark><\/h3>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0623\u0646\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 jogging in spot \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629. <\/li><li>\u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0642\u0641\u0632 \u0645\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Jump Squat \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u0648\u0628\u0639\u062f\u0647\u0627 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0644 Mountain Climbers \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0642\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Push ups \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/003-4.jpg\" alt=\"\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\" class=\"wp-image-8694\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/003-4.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/003-4-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption>\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0644 Mountain Climbers<\/figcaption><\/figure><\/div>\n\n\n\n<h4><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\"><a rel=\"noreferrer noopener\" 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-%d8%a8%d8%af%d9%88%d9%86-%d9%85%d8%b9%d8%af%d8%a7%d8%aa\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a<\/a><\/mark><\/h4>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646 \u0646\u0646\u0647\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u061b \u0644\u062a\u0639\u0632\u064a\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u064a \u0625\u0635\u0627\u0628\u0629 \u0648\u0647\u0649 \u0643\u0627\u0644\u062a\u0627\u0644\u064a: <\/p>\n\n\n\n<ul><li>\u0646\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0642\u0631\u0629 \u0648\u0627\u0644\u0642\u0637\u0629 Cow And Cat \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u062b\u0645 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0641\u0644 Child&#8217;s pose \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u0648\u0628\u0639\u062f\u0647\u0627 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0648\u0628\u0631\u064a Bridge \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. <\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u062a\u0645\u0631\u064a\u0646 Savasana \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0639 \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/004-3.jpg\" alt=\"\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\" class=\"wp-image-8693\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/004-3.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/004-3-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption>\u062a\u0645\u0631\u064a\u0646 Savasana \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/figcaption><\/figure><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0642\u0628\u0644 \u0627\u062a\u0628\u0627\u0639 \u0623\u064a \u062d\u0645\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u064a \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0648\u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u064a 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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":8731,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1854,1853],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u062f\u0648\u0646-\u0645\u0639\u062f\u0627\u062a-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/8689"}],"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=8689"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/8689\/revisions"}],"predecessor-version":[{"id":8770,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/8689\/revisions\/8770"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/8731"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=8689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=8689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=8689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}