{"id":9836,"date":"2022-07-31T23:45:52","date_gmt":"2022-07-31T21:45:52","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9836"},"modified":"2023-04-11T04:35:26","modified_gmt":"2023-04-11T02:35:26","slug":"%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d8%ac%d8%b3%d9%85-%d8%a7%d9%84%d9%86%d8%ad%d9%8a%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d8%ac%d8%b3%d9%85-%d8%a7%d9%84%d9%86%d8%ad%d9%8a%d9%81\/","title":{"rendered":"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0641 &#8220;\u0627\u0643\u062a\u0634\u0641 10 \u0646\u0635\u0627\u0626\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646&#8221;"},"content":{"rendered":"\n<p>\u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0645\u0646 \u0645\u0634\u0643\u0644\u0629 <strong><a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%86%d8%ad%d8%a7%d9%81%d8%a9\/\" target=\"_blank\">\u0627\u0644\u0646\u062d\u0627\u0641\u0629<\/a><\/strong>\u060c \u0625\u0645\u0627 \u0644\u0623\u0633\u0628\u0627\u0628 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u062c\u064a\u0646\u064a \u0623\u0648 \u0627\u0644\u0648\u0631\u0627\u062b\u064a\u060c \u0623\u0648 \u0644\u0623\u0633\u0628\u0627\u0628 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u062d\u062f \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0623\u0648 \u062d\u062a\u0649 \u0644\u0623\u0633\u0628\u0627\u0628 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u062d\u064a\u062b \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 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rel=\"noreferrer noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641<\/a> \u062a\u0639\u062a\u0645\u062f \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0631\u0643\u0628\u0629\u060c \u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0623\u062e\u0630 \u0642\u0633\u0637 \u0643\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0644\u0643\u0646 \u0642\u0628\u0644 \u0623\u0646 \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c 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\u0628\u0627\u0644\u0632\u0628\u062f\u0629 \u0623\u0648 \u0627\u0644\u0633\u0645\u0646.<\/li><li>\u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0627\u0629. <\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u064a\u0641\u0636\u0644 \u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0628\u064a\u0636 \u0628\u062f\u064a\u0644 \u0639\u0646 \u0627\u0644\u0633\u0643\u0631.<\/li><\/ol>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">\u064a\u0641\u0636\u0644 \u062a\u0646\u0627\u0648\u0644 5 \u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u0645\u0642\u0633\u0645\u0629 \u0639\u0644\u0649 \u0646\u062d\u0648 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0644\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0644\u064a\u0644\u0627\u064b \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 8 \u0633\u0627\u0639\u0627\u062a \u0645\u062a\u0648\u0627\u0635\u0644\u0629. <\/mark><\/p><\/blockquote>\n\n\n\n<h6 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\u0636\u062e\u064a\u0645 \u0644\u0644\u0646\u062d\u0627\u0641<\/mark><\/h6>\n\n\n\n<p>\u064a\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 (1:3 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645) \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0627 \u064a\u0644\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\u0646\u0628\u062f\u0623 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squat<\/td><td>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0639\u062f\u0627\u062a.<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Push ups<\/td><td>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0639\u062f\u0627\u062a.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 triceps on caoutch<\/td><td>\u0639\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10 \u0639\u062f\u0627\u062a.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0639\u0646 Langus<\/td><td>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8 \u0639\u062f\u0627\u062a \u0644\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0648\u0627\u062d\u062f.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u064a\u0648\u062c\u0627 \u0645\u0627\u062a\u0633\u064a\u0627\u0646\u0627 Matsyasana<\/td><td>\u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 30 \u062b\u0627\u0646\u064a\u0629.<\/td><\/tr><\/tbody><\/table><figcaption><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">\u0648\u064a\u0641\u0636\u0644 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0623\u062d\u062f \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/mark><\/figcaption><\/figure>\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%a3%d8%b3%d8%a8%d8%a7%d8%a8-%d8%a7%d9%84%d9%86%d8%ad%d8%a7%d9%81%d8%a9\/\" target=\"_blank\">\u0645\u0627 \u0647\u0649 \u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629\u061f<\/a><\/mark><\/h3>\n\n\n\n<p>\u064a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0642\u062f \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0635\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0639\u0644 \u0623\u0647\u0645\u0647\u0627 \u0645\u0627 \u064a\u0644\u064a: <\/p>\n\n\n\n<ul><li>\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0647\u064a\u0629. <\/li><li>\u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627. <\/li><li>\u0648\u0646\u0636\u064a\u0641 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u0648\u0631\u0627\u062b\u064a. <\/li><li>\u0648\u062d\u0627\u0644\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629. <\/li><li>\u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 [\u0627\u0645\u0631\u0627\u0636 \u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644: \u0627\u0644\u0633\u0643\u0631\u064a. <\/li><li>\u0648\u0643\u0630\u0644\u0643 \u0641\u064a \u062d\u0627\u0644\u0627\u062a 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\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0642\u064a\u0624 \u0627\u0644\u0637\u0639\u0627\u0645. <\/li><li>\u0648\u0627\u062e\u064a\u0631\u064b\u0627\u060c \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645. <\/li><\/ul>\n\n\n\n<p>\u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0642\u062f \u062a\u0639\u0631\u0641\u0646\u0627 \u0625\u0644\u0649 <strong>\u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0641<\/strong>\u060c \u0648\u0644\u0643\u0646 \u0646\u0646\u0635\u062d\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 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\u062d\u064a\u062b \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0641 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629.. \u0641\u062a\u0627\u0628\u0639\u0646\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 \u063a\u0630\u0627\u0626\u064a\u0629 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":9905,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[19,1971,193,1972],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0644\u0644\u062c\u0633\u0645-\u0627\u0644\u0646\u062d\u064a\u0641-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9836"}],"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=9836"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9836\/revisions"}],"predecessor-version":[{"id":13617,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9836\/revisions\/13617"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9905"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=9836"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=9836"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=9836"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}