{"id":948,"date":"2019-07-14T20:36:32","date_gmt":"2019-07-14T18:36:32","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=948"},"modified":"2022-01-16T22:51:20","modified_gmt":"2022-01-16T20:51:20","slug":"%d8%ae%d8%b7%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%88%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ae%d8%b7%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%88%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"7 \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0648\u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 \u0634\u0647\u0631"},"content":{"rendered":"<p>7 \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u0648\u0627\u0644\u0635\u062d\u0629. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0647\u0648 \u0647\u062f\u0641 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0644\u0643\u062a\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0642\u0631\u0627\u0631 \u0627\u0644\u0633\u0646\u0629 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%85%d9%86-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>\u061f \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0647\u064a \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641\u060c \u0648\u0643\u062a\u0627\u0628\u0629 \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a (\u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u064a\u0647\u0627).<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"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><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"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><\/p>\n<h2>\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645<\/h2>\n<p>\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u062a\u0627\u062c <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062e\u0635\u0635 \u0644\u0644\u062a\u0646\u0634\u064a\u0641<\/a>\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0645\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062a\u0646\u0634\u064a\u0641<\/a> \u0644\u062a\u0635\u0644 \u0644\u0647\u062f\u0641\u0643 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639.<\/p>\n<h3>1-\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Push-ups<\/h3>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644Push-ups \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062a\u0646\u063a\u064a\u0645 \u0639\u0636\u0644\u064a \u0631\u0627\u0626\u0639 \u0644\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0639\u0636\u0644\u0629 \u0627\u0644\u0634\u064a\u0633\u062a \u0648\u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<ul>\n<li>\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0628\u0623\u0630\u0631\u0639\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0636\u0639 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u062c\u0633\u062f\u0643 \u0644\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0629 \u0627\u0644\u0634\u064a\u0633\u062a \u0628\u0648\u0635\u0629 \u0623\u0648 \u0628\u0648\u0635\u062a\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0645\u0631\u0641\u0642\u0627\u0646 \u0644\u0644\u062e\u0644\u0641 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0639\u064a\u062f \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u0643\u0631\u0631.<\/li>\n<\/ul>\n<h3>2- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%88%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a<\/a><\/h3>\n<p>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0645\u0647\u0645\u0629 \u062c\u062f\u0627\u064b \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0628\u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p>\n<ul>\n<li>\u0642\u0641 \u0648\u0627\u0628\u0639\u062f \u0642\u062f\u0645\u064a\u0643 \u0639\u0646 \u0628\u0639\u0636 \u0642\u0644\u064a\u0644\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643\u060c \u0648\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0638\u0647\u0631\u0643\u060c \u0643\u0623\u0646\u0643 \u062c\u0627\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 (\u0623\u0648 \u0623\u0642\u0631\u0628 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646).<\/li>\n<li>\u062a\u0623\u0643\u062f \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0644\u0627 \u062a\u062a\u0639\u062f\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u0627\u0635\u0639\u062f \u0628\u0628\u0637\u0621 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<h3>3- \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/h3>\n<p>\u0627\u062e\u062a\u0631 \u0628\u0639\u0636 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0623\u0648 \u062c\u0631\u0651\u0628\u0647\u0627 \u0643\u0644\u0647\u0627 \u0644\u0646\u062d\u062a \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u062a\u0643\u0627\u0621 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u0643.<\/li>\n<li>\u0645\u062f\u062f \u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u062d\u0627\u0648\u0644 \u062a\u062c\u0639\u0644\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0644\u0627 \u062a\u0633\u0645\u062d \u0644\u0647\u0627 \u0628\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0644\u0644\u062c\u0627\u0646\u0628 \u0623\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621.<\/li>\n<li>\u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u0629 \u0648\u0645\u062f\u062f\u0647\u0627 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<li>\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"wp-image-952 size-large aligncenter\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/30-best-abs-promo-1024x683.jpg\" alt=\"\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/30-best-abs-promo-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/30-best-abs-promo-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/30-best-abs-promo-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/30-best-abs-promo.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>4-<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%84%d9%84%d8%b1%d8%ac%d8%a7%d9%84-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/\" target=\"_blank\" rel=\"noopener\"> \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a><\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0648 \u064a\u062c\u0639\u0644 \u062d\u0631\u0643\u062a\u0643 \u062e\u0641\u064a\u0641\u0629\u060c \u0648 \u064a\u0632\u064a\u062f \u0645\u0631\u0648\u0646\u062a\u0643.<\/p>\n<ul>\n<li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0645\u062f\u062f \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u062c\u0644 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621\u060c \u0648\u0627\u0646\u062d\u0646\u0649 \u0639\u0646\u062f \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0627\u0644\u0645\u0633 \u0631\u062c\u0644\u0643 \u0628\u064a\u062f\u0643.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0648\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0648\u0627\u0644\u064a\u062f \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u0644\u0627 \u062a\u0646\u0633 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0647\u0646\u0627 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0627\u0631 \u062a\u062a\u062d\u0631\u0643 \u0644\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0633\u0627\u0631\u060c \u0648\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li>\n<\/ul>\n<h3>5- \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629<\/h3>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 ABS \u0648 glute \u0633\u0631\u064a\u0639\u0629 \u0644\u0623\u0641\u0636\u0644 \u0645\u0624\u062e\u0631\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642:<\/p>\n<ul>\n<li>\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u062b\u0644\u062b\u064b \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u0631\u062c\u0644\u064a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u0627\u0646\u0632\u0644\u0647\u0627 \u0628\u0628\u0637\u0621\u060c \u0648\u062d\u0627\u0648\u0644 \u062a\u0644\u0645\u0633 \u0637\u0631\u0641 \u0623\u0646\u0641\u0643 \u0645\u0639 \u0631\u0643\u0628\u062a\u0643.<\/li>\n<li>\u0627\u0631\u062c\u0639 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0648\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u0646 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<h3>6- \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0635\u0631<\/h3>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u0635\u0631 \u0646\u062d\u064a\u0641 \u0645\u062b\u0627\u0644\u064a\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0632\u064a\u062c \u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0642.<\/p>\n<ul>\n<li>\u0627\u062c\u0639\u0644 \u0631\u062c\u0644\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0648\u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0633\u064a\u0637 \u0639\u0646\u062f \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0638\u0647\u0631\u0643 \u0645\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li>\n<li>\u0634\u062f \u0623\u0635\u0627\u0628\u0639\u0643 \u0648\u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0644\u0622\u062e\u0631\u060c \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0645\u0633 \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639\u0647\u0645.<\/li>\n<li>\u0648\u0627\u0644\u0623\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6771 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-1024x682.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0648\u0645\u064a\u0627\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-1024x682.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-\u064a\u0648\u0645\u064a\u0627.jpg 1310w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>7-<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a8%d9%84%d8%a7%d9%86%d9%83\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<\/a><\/h3>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u062c\u0633\u0645\u0643\u060c \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u060c \u0623\u064a \u064a\u0646\u0634\u0637 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644 Press-up \u0648\u0627\u062a\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.<\/li>\n<li>\u0648\u0627\u062c\u0639\u0644 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u0627\u062a\u0643.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u0643\u0627\u062d\u0644\u064a\u0646.<\/li>\n<li>\u0634\u062f \u0628\u0637\u0646\u0643 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n<\/ul>\n<h4>\u062e\u0637\u0629 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0633\u0627\u0628\u064a\u0639:<\/h4>\n<h5>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644:<\/h5>\n<p>\u0623\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 6 \u0623\u064a\u0627\u0645:<\/p>\n<p>\u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<br \/>\n\u062f\u0642\u064a\u0642\u0629 Push-ups<br \/>\n\u062f\u0642\u064a\u0642\u0629 abs and thighs<br \/>\n\u062f\u0642\u064a\u0642\u0629 abs<br \/>\n\u062f\u0642\u064a\u0642\u0629 abs and buttocks<br \/>\n\u062f\u0642\u064a\u0642\u0629 waist<br \/>\n\u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0628\u0644\u0627\u0646\u0643<\/p>\n<p>\u062e\u0630 \u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646\u064a \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062b\u0627\u0646\u064a.<\/p>\n<h5>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0646\u064a:<\/h5>\n<p>\u0628\u062f\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 6 \u0623\u064a\u0627\u0645.<\/p>\n<p><strong>\u0645\u062c\u0645\u0648\u0639\u0629 1:<\/strong><\/p>\n<p>\u062b\u0644\u0627\u062b \u062f\u0642\u0627\u064a\u0642 \u0628\u0644\u0627\u0646\u0643<br \/>\n\u062b\u0644\u0627\u062b \u062f\u0642\u0627\u064a\u0642 abs<br \/>\n\u062b\u0644\u0627\u062b \u062f\u0642\u0627\u064a\u0642 thighs and buttocks<\/p>\n<p>\u062e\u0630 \u0631\u0627\u062d\u0629 15 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062b\u0627\u0646\u064a.<\/p>\n<p><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 2:<\/strong><\/p>\n<p>\u062b\u0644\u0627\u062b \u062f\u0642\u0627\u064a\u0642 waist<br \/>\n\u062b\u0644\u0627\u062b \u062f\u0642\u0627\u064a\u0642 push-ups<br \/>\n\u062b\u0644\u0627\u062b \u062f\u0642\u0627\u064a\u0642 abs and buttocks<\/p>\n<p>\u062e\u0630 \u0631\u0627\u062d\u0629 15 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062b\u0627\u0646\u064a.<\/p>\n<h5>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0644\u062a:<\/h5>\n<p>\u0643\u0631\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644.<\/p>\n<h5>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0631\u0627\u0628\u0639 :<\/h5>\n<p>\u0643\u0631\u0631 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0646\u064a.<\/p>\n<p>\u0628\u0639\u062f \u0645\u0627 \u0639\u0631\u0641\u0646\u0627 \u0623\u0647\u0645\u00a0\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0625\u0630\u0627 \u0637\u0628\u0642\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0633\u062a\u062c\u062f \u0646\u062a\u0627\u0626\u062c \u0645\u0630\u0647\u0644\u0629 \u062e\u0644\u0627\u0644 \u0634\u0647\u0631 \u0648\u0627\u062d\u062f \u0641\u0642\u0637. \u0627\u062c\u0639\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u062f\u0629 \u0641\u064a \u064a\u0648\u0645\u0643\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0645\u0646\u0643 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u064a\u0648\u0645\u064a\u0627.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<pre><!--more-->\r\n\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.practo.com\/healthfeed\/7-effective-exercises-for-toning-your-body-in-4-weeks-26246\/post\" target=\"_blank\" rel=\"noopener\">Practo<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>7 \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u0648\u0627\u0644\u0635\u062d\u0629. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0647\u0648 \u0647\u062f\u0641 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0644\u0643\u062a\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0642\u0631\u0627\u0631 \u0627\u0644\u0633\u0646\u0629 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u061f \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0647\u064a \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641\u060c \u0648\u0643\u062a\u0627\u0628\u0629 \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a (\u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u064a\u0647\u0627). \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 \u0648\u0623\u0646\u0638\u0645\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":951,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[90,46,10,56,94,224,225],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/10-push-up-variations-thumbnail_blog_1200x800-4-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/948"}],"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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=948"}],"version-history":[{"count":15,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/948\/revisions"}],"predecessor-version":[{"id":7060,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/948\/revisions\/7060"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/951"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}