{"id":9105,"date":"2023-12-03T17:08:05","date_gmt":"2023-12-03T15:08:05","guid":{"rendered":"https:\/\/oleshkyschool2.com\/?p=9105"},"modified":"2024-06-09T17:12:10","modified_gmt":"2024-06-09T14:12:10","slug":"%d0%bd%d0%b0-%d0%b7%d0%bc%d0%b0%d0%b3%d0%b0%d0%bd%d0%bd%d1%8f%d1%85-%d0%bf%d0%be-%d0%b2%d0%be%d1%80%d0%ba%d0%b0%d1%83%d1%82%d1%83-workout-tight-hold-3-%d0%b3%d1%80%d1%83%d0%b4%d0%bd%d1%8f-2023","status":"publish","type":"post","link":"https:\/\/oleshkyschool2.com\/?p=9105","title":{"rendered":"\u041d\u0430 \u0437\u043c\u0430\u0433\u0430\u043d\u043d\u044f\u0445 \u043f\u043e \u0432\u043e\u0440\u043a\u0430\u0443\u0442\u0443 (workout Tight Hold), 3 \u0433\u0440\u0443\u0434\u043d\u044f 2023 \u0440., \u0437\u0430 \u0442\u0438\u0442\u0443\u043b \u0447\u0435\u043c\u043f\u0456\u043e\u043d\u0430 \u0423\u0433\u043e\u0440\u0449\u0438\u043d\u0438, \u0432\u0437\u044f\u0432 \u0443\u0447\u0430\u0441\u0442\u044c \u0443\u0447\u0435\u043d\u044c 9-\u0412 \u043a\u043b\u0430\u0441\u0443 \u041e\u043b\u0435\u0448\u043a\u0456\u0432\u0441\u044c\u043a\u043e\u0433\u043e \u043b\u0456\u0446\u0435\u044e \u2116 2, \u0410\u0432\u0434\u0454\u0454\u0432 \u0410\u0440\u0442\u0435\u043c, \u0456 \u043f\u0435\u0440\u0435\u043c\u0456\u0433, \u0437\u0434\u043e\u0431\u0443\u0432\u0448\u0438 4 \u043c\u0456\u0441\u0446\u0435 \u0441\u0435\u0440\u0435\u0434 15 \u0443\u0447\u0430\u0441\u043d\u0438\u043a\u0456\u0432."},"content":{"rendered":"<p>\u041d\u0430 \u0437\u043c\u0430\u0433\u0430\u043d\u043d\u044f\u0445 \u043f\u043e \u0432\u043e\u0440\u043a\u0430\u0443\u0442\u0443 (workout Tight Hold), 3 \u0433\u0440\u0443\u0434\u043d\u044f 2023 \u0440., \u0437\u0430 \u0442\u0438\u0442\u0443\u043b \u0447\u0435\u043c\u043f\u0456\u043e\u043d\u0430 \u0423\u0433\u043e\u0440\u0449\u0438\u043d\u0438, \u0432\u0437\u044f\u0432 \u0443\u0447\u0430\u0441\u0442\u044c \u0443\u0447\u0435\u043d\u044c 9-\u0412 \u043a\u043b\u0430\u0441\u0443 \u041e\u043b\u0435\u0448\u043a\u0456\u0432\u0441\u044c\u043a\u043e\u0433\u043e \u043b\u0456\u0446\u0435\u044e \u2116 2, \u0410\u0432\u0434\u0454\u0454\u0432 \u0410\u0440\u0442\u0435\u043c, \u0456 \u043f\u0435\u0440\u0435\u043c\u0456\u0433, \u0437\u0434\u043e\u0431\u0443\u0432\u0448\u0438 4 \u043c\u0456\u0441\u0446\u0435 \u0441\u0435\u0440\u0435\u0434 15 \u0443\u0447\u0430\u0441\u043d\u0438\u043a\u0456\u0432. \u041f\u0438\u0448\u0430\u0454\u043c\u043e\u0441\u044f \u043d\u0430\u0448\u0438\u043c\u0438 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430\u043c\u0438!<\/p>\n<div style=\"width: 480px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-9105-1\" width=\"480\" height=\"854\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/VID_20240609_170702_398.mp4?_=1\" \/><a 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srcset=\"https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170715_455-708x800.jpg 708w, https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170715_455-906x1024.jpg 906w, https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170715_455-768x868.jpg 768w, https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170715_455.jpg 1080w\" sizes=\"auto, (max-width: 708px) 100vw, 708px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-9107\" src=\"https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170714_719-800x527.jpg\" alt=\"\" width=\"800\" height=\"527\" srcset=\"https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170714_719-800x527.jpg 800w, https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170714_719-1024x674.jpg 1024w, https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170714_719-768x506.jpg 768w, https:\/\/oleshkyschool2.com\/wp-content\/uploads\/2024\/06\/IMG_20240609_170714_719.jpg 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<div class=\"gsp_post_data\" \r\n\t            data-post_type=\"post\" \r\n\t            data-cat=\"%d0%b4%d0%be%d1%81%d1%8f%d0%b3%d0%bd%d0%b5%d0%bd%d0%bd%d1%8f-%d1%88%d0%ba%d0%be%d0%bb%d0%b8,%d0%ba%d0%be%d0%bd%d0%ba%d1%83%d1%80%d1%81%d0%b8-%d1%82%d0%b0-%d0%b7%d0%bc%d0%b0%d0%b3%d0%b0%d0%bd%d0%bd%d1%8f,%d0%bd%d0%be%d0%b2%d0%b8%d0%bd%d0%b8\" \r\n\t            data-modified=\"120\"\r\n\t            data-created=\"1701623285\"\r\n\t            data-title=\"\u041d\u0430 \u0437\u043c\u0430\u0433\u0430\u043d\u043d\u044f\u0445 \u043f\u043e \u0432\u043e\u0440\u043a\u0430\u0443\u0442\u0443 (workout Tight Hold), 3 \u0433\u0440\u0443\u0434\u043d\u044f 2023 \u0440., \u0437\u0430 \u0442\u0438\u0442\u0443\u043b \u0447\u0435\u043c\u043f\u0456\u043e\u043d\u0430 \u0423\u0433\u043e\u0440\u0449\u0438\u043d\u0438, \u0432\u0437\u044f\u0432 \u0443\u0447\u0430\u0441\u0442\u044c \u0443\u0447\u0435\u043d\u044c 9-\u0412 \u043a\u043b\u0430\u0441\u0443 \u041e\u043b\u0435\u0448\u043a\u0456\u0432\u0441\u044c\u043a\u043e\u0433\u043e \u043b\u0456\u0446\u0435\u044e \u2116 2, \u0410\u0432\u0434\u0454\u0454\u0432 \u0410\u0440\u0442\u0435\u043c, \u0456 \u043f\u0435\u0440\u0435\u043c\u0456\u0433, \u0437\u0434\u043e\u0431\u0443\u0432\u0448\u0438 4 \u043c\u0456\u0441\u0446\u0435 \u0441\u0435\u0440\u0435\u0434 15 \u0443\u0447\u0430\u0441\u043d\u0438\u043a\u0456\u0432.\" \r\n\t            data-home=\"https:\/\/oleshkyschool2.com\"><\/div>","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430 \u0437\u043c\u0430\u0433\u0430\u043d\u043d\u044f\u0445 \u043f\u043e \u0432\u043e\u0440\u043a\u0430\u0443\u0442\u0443 (workout Tight Hold), 3 \u0433\u0440\u0443\u0434\u043d\u044f 2023 \u0440., \u0437\u0430 \u0442\u0438\u0442\u0443\u043b \u0447\u0435\u043c\u043f\u0456\u043e\u043d\u0430 \u0423\u0433\u043e\u0440\u0449\u0438\u043d\u0438, \u0432\u0437\u044f\u0432 \u0443\u0447\u0430\u0441\u0442\u044c \u0443\u0447\u0435\u043d\u044c 9-\u0412 \u043a\u043b\u0430\u0441\u0443 \u041e\u043b\u0435\u0448\u043a\u0456\u0432\u0441\u044c\u043a\u043e\u0433\u043e \u043b\u0456\u0446\u0435\u044e \u2116 2, \u0410\u0432\u0434\u0454\u0454\u0432 \u0410\u0440\u0442\u0435\u043c, \u0456 \u043f\u0435\u0440\u0435\u043c\u0456\u0433, \u0437\u0434\u043e\u0431\u0443\u0432\u0448\u0438 4 \u043c\u0456\u0441\u0446\u0435 \u0441\u0435\u0440\u0435\u0434 15 \u0443\u0447\u0430\u0441\u043d\u0438\u043a\u0456\u0432. \u041f\u0438\u0448\u0430\u0454\u043c\u043e\u0441\u044f \u043d\u0430\u0448\u0438\u043c\u0438 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430\u043c\u0438!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[15,33,3],"tags":[],"class_list":["post-9105","post","type-post","status-publish","format-standard","hentry","category-15","category-33","category-3"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=\/wp\/v2\/posts\/9105","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9105"}],"version-history":[{"count":1,"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=\/wp\/v2\/posts\/9105\/revisions"}],"predecessor-version":[{"id":9110,"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=\/wp\/v2\/posts\/9105\/revisions\/9110"}],"wp:attachment":[{"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/oleshkyschool2.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}