{"id":9418,"date":"2022-06-28T00:54:36","date_gmt":"2022-06-27T22:54:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9418"},"modified":"2022-06-28T21:25:48","modified_gmt":"2022-06-28T19:25:48","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%af\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a"},"content":{"rendered":"\n<p>\u0625\u0646 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u0628\u0635\u0648\u0631\u0629 \u0623\u0641\u0636\u0644\u060c \u0648\u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 <strong><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%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d9%84\/\" data-type=\"URL\" data-id=\"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%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 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style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a<\/mark><\/h3>\n\n\n\n<p>\u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a \u0644\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 Push ups \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0639\u0644\u0649 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\u0648\u0627\u0646\u062e\u0641\u0636. <\/li><li>\u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8 \u0645\u0631\u0627\u062a. <\/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\/00222.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" class=\"wp-image-9433\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/00222.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/00222-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\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 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/mark> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/mark><\/h5>\n\n\n\n<p>\u0648\u0623\u062e\u064a\u0631\u0627\u064b\u060c \u0639\u0632\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0635\u062f\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u0633 \u0623\u0648 Bridge\u060c \u0628\u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629: <\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li><li>\u0642\u0645 \u0628\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646. <\/li><li>\u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0641\u0631\u0648\u062f\u064a\u0646 \u0625\u0644\u0649 \u062c\u0648\u0627\u0631\u0643. <\/li><li>\u062b\u0645 \u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u062e\u0635\u0631 \u0646\u062d\u0648 \u0627\u0644\u0623\u0639\u0644\u0649. <\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10 \u0645\u0631\u0627\u062a.<\/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\/001-9.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a 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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<p>\u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0642\u062f \u062a\u0639\u0631\u0641\u0646\u0627 \u0645\u0639\u0627\u064b \u0625\u0644\u0649 \u0623\u0647\u0645 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629\u060c \u0648\u0627\u0644\u0622\u0646: \u0647\u0644 \u0644\u062f\u064a\u0643 \u0623\u064a \u062a\u062c\u0631\u0628\u0629 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 <strong>\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/strong>\u061f \u0634\u0627\u0631\u0643\u0646\u0627 \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0648\u0633\u0644\u0628\u064a\u0627\u062a \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u062a\u0639\u0644\u064a\u0642\u060c \u0648\u0643\u0646 \u0645\u0644\u0647\u0645\u0627\u064b \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0646 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u0628\u0635\u0648\u0631\u0629 \u0623\u0641\u0636\u0644\u060c \u0648\u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645\u060c \u0646\u0642\u062f\u0645 \u0644\u0643 \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a 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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9470,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1890,1917,524,1791],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/06\/Image-2022-06-28-at-9.04.28-PM-2-1024x683.jpeg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9418"}],"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=9418"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9418\/revisions"}],"predecessor-version":[{"id":9469,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9418\/revisions\/9469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9470"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=9418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=9418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=9418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}