{"id":9289,"date":"2022-06-19T09:04:46","date_gmt":"2022-06-19T07:04:46","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9289"},"modified":"2023-04-11T04:42:43","modified_gmt":"2023-04-11T02:42:43","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","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%82%d8%a7%d9%88%d9%85%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645"},"content":{"rendered":"\n<p>\u062a\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0646\u0648\u0639 \u0641\u0639\u0627\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0628\u0644 \u0648\u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0628\u0646\u0641\u0633 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629 \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0648\u062a\u0648\u0635\u064a \u0645\u0646\u0638\u0645\u0629 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 75: 150 \u062f\u0642\u064a\u0642\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629\u060c \u0648\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0627\u0644\u0622\u0646: \u0625\u0644\u064a\u0643 \u0623\u0647\u0645 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a \u0628\u0627\u0644\u0635\u0648\u0631.<\/p>\n\n\n\n<p><strong><strong><strong><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer 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><\/strong><\/strong><\/strong><\/strong><br><strong><strong><strong><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer 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>.<\/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\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/mark><\/h2>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0625\u0646 \u0643\u0646\u062a \u0644\u0627 \u062a\u0639\u0631\u0641 \u0645\u0627 \u0647\u0649 <strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> <\/strong>\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0647\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u062a\u0639\u0632\u0632 \u0645\u0646 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u0646 \u0623\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0627 \u064a\u0644\u064a: <\/p>\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%82%d8%a7%d9%88%d9%85%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%ab%d9%82%d8%a7%d9%84-%d9%84%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u062f\u0648\u0646 \u0627\u062f\u0648\u0627\u062a<\/a><\/mark><\/h3>\n\n\n\n<ul><li>\u0646\u0628\u062f\u0623 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Push ups. <\/li><li>\u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squats. <\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> Abs. <\/li><li>\u0646\u0636\u064a\u0641 \u0625\u0644\u0649 \u0630\u0644\u0643 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u0644\u0627\u0646\u0643 Plank. <\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0639\u0642\u0644\u0629. <\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062f\u0631\u062c. <\/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\/06\/000001.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-9295\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/000001.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/000001-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/mark><\/h4>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646: \u0625\u0644\u064a\u0643 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%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%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062c\u062f\u0648\u0644 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/a>\u060c \u0648\u064a\u062a\u062e\u0644\u0644\u0647 \u062a\u0645\u0627\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0647\u0648 \u0643\u0627\u0644\u062a\u0627\u0644\u064a: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0637\u0639\u0646 Lunges<\/td><td>10\u0645\u0631\u0627\u062a: 12 \u0639\u062f\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0645\u0639 \u0641\u062a\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 Jumping Jacks<\/td><td>\u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 20 \u062b\u0627\u0646\u064a\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 push-ups<\/td><td>10 \u0645\u0631\u0627\u062a: 12 \u0645\u0631\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squats<\/td><td>\u0645\u0646 10 \u062b\u0648\u0627\u0646\u064a \u062d\u062a\u0649 20 \u062b\u0627\u0646\u064a\u0629.<\/td><\/tr><tr><td>\u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 Break<\/td><td>30: \u062f\u0642\u064a\u0642\u0629 \u0643\u0627\u0645\u0644\u0629 \u062b\u0627\u0646\u064a\u0629.<\/td><\/tr><\/tbody><\/table><figcaption>\u064a\u0645\u0643\u0646 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062c\u062f\u0648\u0644 \u0645\u0646 \u0645\u0631\u0629 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0648\u0627\u062d\u062f.<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" 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=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" 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><\/figure>\n\n\n\n<h5><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\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/mark><\/h5>\n\n\n\n<p>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u064a\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646 Plank \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0641\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0646\u0647\u064a \u0628\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0643\u060c \u0641\u0642\u0637 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u062c\u0639\u0644 \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0647\u0649 \u0627\u0644\u0643\u0641\u064a\u0646\u060c \u0648\u0645\u0634\u0637 \u0627\u0644\u0642\u062f\u0645\u060c \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0642\u0633\u0645\u0647\u0627 \u0639\u0644\u0649 \u0646\u062d\u0648 15 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u062b\u0645 15 \u062b\u0627\u0646\u064a\u0629 \u0623\u062e\u0631\u0649. <\/p>\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\/06\/0044-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\" class=\"wp-image-9294\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/0044-1.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/0044-1-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u062a\u062c\u0646\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u064a 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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9312,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[848,1887,1905,524],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0642\u0627\u0648\u0645\u0629-\u0645\u0646\u0632\u0644\u064a\u0629-\u0628\u0648\u0632\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u062f\u0648\u0646-\u0623\u062f\u0648\u0627\u062a-\u0628\u0627\u0644\u0635\u0648\u0631-5-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9289"}],"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=9289"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9289\/revisions"}],"predecessor-version":[{"id":13629,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9289\/revisions\/13629"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9312"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=9289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=9289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=9289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}