{"id":9445,"date":"2022-06-28T21:37:45","date_gmt":"2022-06-28T19:37:45","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9445"},"modified":"2023-02-05T19:45:43","modified_gmt":"2023-02-05T17:45:43","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d9%84%d9%85%d8%a8%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b4%d8%af-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d9%84%d9%85%d8%a8%d8%aa\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n

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\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><\/p>\n\n\n\n

\u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u064a \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a\u060c \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0639\u0643 \u0645\u0639\u064a\u0627\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u060c \u062d\u062a\u0649 \u0644\u0627 \u062a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0639\u0631\u0636\u0629 \u0644\u0644\u062c\u0641\u0627\u0641\u061b \u0648\u062a\u0630\u0643\u0631 \u0623\u0646 \u0635\u062d\u062a\u0643 \u0623\u0648\u0644\u0648\u064a\u0629.<\/p><\/blockquote>\n\n\n\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/mark><\/h2>\n\n\n\n

\u0646\u0628\u062f\u0623 \u0645\u0639 \u0623\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0647\u0648 \u0623\u062d\u062f \u0623\u0634\u0647\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0623\u064a\u0636\u0627\u064b\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 High Knee\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a: <\/p>\n\n\n\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/figure>\n\n\n\n
  1. \u0642\u0641 \u0628\u0635\u0648\u0631\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629. <\/li>
  2. \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f \u0628\u0627\u0644\u0643\u0627\u0645\u0644. <\/li>
  3. \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u062c\u0627\u0648\u0631\u062a\u064a\u0646. <\/li>
  4. \u0627\u0644\u0622\u0646: \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0628\u0635\u0648\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629. <\/li>
  5. \u062b\u0645 \u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644. <\/li>
  6. \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 12 \u0639\u062f\u0629. <\/li><\/ol>\n\n\n\n
    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

    \u0646\u0630\u0643\u0631\u0643: \u064a\u0641\u0636\u0644 \u0623\u0644\u0627 \u064a\u0642\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u0628\u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0639\u0646 3 \u062f\u0642\u0627\u0626\u0642\u061b \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0645\u0639 \u0627\u0644\u062a\u0645\u0647\u064a\u062f \u0644\u0644\u062c\u0633\u0645 \u0623\u0646\u0647 \u0645\u0633\u062a\u0639\u062f \u0644\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p><\/blockquote>\n\n\n\n

    \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/mark><\/h3>\n\n\n\n

    \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 Push up\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u0637\u0631\u064a\u0642\u0629 \u0644\u0639\u0644 \u0623\u0634\u0647\u0631\u0647\u0627 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629: <\/p>\n\n\n\n

    1. \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>
    2. \u0648\u0627\u062c\u0639\u0644 \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0627\u0644\u0643\u0641\u064a\u064a\u0646 \u0648\u0645\u0634\u0637 \u0627\u0644\u0642\u062f\u0645. <\/li>
    3. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0645\u0634\u062f\u0648\u062f. <\/li>
    4. \u0648\u0627\u0644\u0622\u0646: \u0642\u0645 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646. <\/li>
    5. \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0628\u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646. <\/li>
    6. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 12 \u0645\u0631\u0629. <\/li><\/ol>\n\n\n\n
      \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

      \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0627\u0644\u0635\u0648\u0631<\/mark><\/h4>\n\n\n\n

      \u0648\u0628\u0639\u062f\u0647\u0627 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0642 \u0623\u0648 Crunches \u0648\u0647\u0648 \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u0646\u0624\u062f\u064a\u0647 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u0637\u0631\u064a\u0642\u0629 \u0644\u0639\u0644 \u0623\u0647\u0645\u0647\u0627 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n

      1. \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>
      2. \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643. <\/li>
      3. \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0645\u0641\u0631\u0648\u062f\u0629. <\/li>
      4. \u0648\u0642\u0645 \u0628\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646. <\/li>
      5. \u0627\u0644\u0622\u0646: \u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0631\u0643\u0628\u0629. <\/li>
      6. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10 \u0639\u062f\u0627\u062a. <\/li><\/ol>\n\n\n\n
        \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n
        \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/mark><\/h5>\n\n\n\n

        \u0648\u0627\u062e\u062a\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 plank \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a: <\/p>\n\n\n\n

        1. \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>
        2. \u0648\u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0645\u0634\u0637 \u0627\u0644\u0642\u062f\u0645. <\/li>
        3. \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f. <\/li>
        4. \u0627\u0628\u0642\u0649 \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. <\/li>
        5. \u0623\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10 \u0639\u062f\u0627\u062a.<\/li><\/ol>\n\n\n\n
          \"\u062a\u0645\u0627\u0631\u064a\u0646<\/figure><\/div>\n\n\n\n

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