{"id":9297,"date":"2022-06-20T12:35:57","date_gmt":"2022-06-20T10:35:57","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9297"},"modified":"2022-06-20T12:35:57","modified_gmt":"2022-06-20T10:35:57","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%88%d9%8a%d8%af%d9%8a%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%88%d9%8a%d8%af%d9%8a%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 “\u0627\u0643\u062a\u0634\u0641 \u0623\u0643\u062b\u0631 \u0645\u0646 10 \u0641\u0648\u0627\u0626\u062f”"},"content":{"rendered":"\n

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\"\u062a\u0645\u0627\u0631\u064a\u0646
\u062a\u0645\u0631\u064a\u0646 Jack knife sit up <\/figcaption><\/figure><\/div>\n\n\n\n

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\u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0642 \u0627\u0644\u0628\u0637\u0646 Crunch – Jack knife sit up<\/td>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0645\u0631\u0627\u062a<\/td><\/tr>
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\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0631\u0641\u0629 \u0627\u0644\u0633\u0627\u0642 Flutter Kicks <\/td>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0645\u0631\u0627\u062a<\/td><\/tr>
\u062a\u0645\u0627\u0631\u064a\u0646 Plank Jacks <\/td>10 \u0639\u062f\u0627\u062a \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 3 \u0645\u0631\u0627\u062a<\/td><\/tr>
\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 Windshield Wipers<\/td>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0645\u0631\u0627\u062a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"\u062a\u0645\u0627\u0631\u064a\u0646
\u062a\u0645\u0627\u0631\u064a\u0646 plank jacks<\/figcaption><\/figure><\/div>\n\n\n\n
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  9. \u0648\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. <\/li>
  10. \u0648\u062a\u062d\u0633\u0646 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0633\u0643\u0631\u064a.<\/li>
  11. \u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u062a\u0642\u0644\u0644 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0635\u0628\u064a \u0623\u0648 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628. <\/li><\/ol>\n\n\n\n
    \"\"
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