{"id":59578,"date":"2026-02-02T03:00:21","date_gmt":"2026-02-02T01:00:21","guid":{"rendered":"https:\/\/rss.eground-zerkalo.com\/?p=59578"},"modified":"2026-02-02T03:00:21","modified_gmt":"2026-02-02T01:00:21","slug":"%d0%bf%d0%be%d0%b4%d1%8a%d0%b5%d0%bc-%d1%81-%d0%b3%d0%b0%d0%bd%d1%82%d0%b5%d0%bb%d1%8f%d0%bc%d0%b8-%d0%b8-%d1%84%d0%b8%d1%82%d0%b1%d0%be%d0%bb%d0%be%d0%bc-%d0%bd%d0%b0-1-%d0%bc%d0%b5%d1%81%d1%8f","status":"publish","type":"post","link":"https:\/\/rss.eground-zerkalo.com\/?p=59578","title":{"rendered":"\u041f\u043e\u0434\u044a\u0435\u043c \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0438 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c (\u043d\u0430 1 \u043c\u0435\u0441\u044f\u0446) [\u0414\u0436\u043e\u0434\u0438 \u0411\u0440\u043e\u0443\u044d\u0440\u0441]"},"content":{"rendered":"

\u0421\u043a\u043b\u0430\u0434\u0447\u0438\u043d\u0430: \u041f\u043e\u0434\u044a\u0435\u043c \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0438 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c (\u043d\u0430 1 \u043c\u0435\u0441\u044f\u0446) [\u0414\u0436\u043e\u0434\u0438 \u0411\u0440\u043e\u0443\u044d\u0440\u0441]<\/h2>\n

\t\t\t\t\tRise | Weights + Stability Ball | All Levels
\u042f\u0437\u044b\u043a \u0430\u043d\u0433\u043b\u0438\u0439\u0441\u043a\u0438\u0439<\/b><\/p>\n

\t \t\"upload_2026-2-2_2-24-7.png\" \t\t <\/p>\n

\u041e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435: \u0444\u0438\u0442\u0431\u043e\u043b, \u043b\u044e\u0431\u044b\u0435 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u0438<\/p>\n

\u0412 \u044d\u0442\u043e\u043c \u044d\u043d\u0435\u0440\u0433\u0438\u0447\u043d\u043e\u043c \u0438 \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u043d\u0435\u043f\u0440\u043e\u0441\u0442\u043e\u043c \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u0435 \u043c\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u043c \u0444\u0438\u0442\u0431\u043e\u043b \u0434\u043b\u044f \u043f\u0438\u043b\u0430\u0442\u0435\u0441\u0430 \u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438. \u0417\u0430\u043d\u044f\u0442\u0438\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u0442\u044c \u0441\u0438\u043b\u0443, \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c, \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044e \u0438 \u0431\u0430\u043b\u0430\u043d\u0441. \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u0432\u0443\u0445 \u0432\u0438\u0434\u043e\u0432 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043e\u0431\u0430\u0432\u043b\u044f\u0435\u0442 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435, \u0438\u043d\u0442\u0435\u0440\u0435\u0441 \u0438 \u0443\u0441\u043b\u043e\u0436\u043d\u044f\u0435\u0442 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443. \u041f\u0440\u0438\u044f\u0442\u043d\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n

\u042f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e \u0437\u043e\u043b\u043e\u0442\u043e\u0439 \u043c\u044f\u0447 \u0434\u043b\u044f \u043c\u0438\u043e\u0444\u0430\u0441\u0446\u0438\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u0435\u043b\u0438\u0437\u0430 Yamuna (\u043f\u043e\u0434\u043e\u0439\u0434\u0451\u0442 \u043b\u044e\u0431\u043e\u0439 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0430\u043d\u0442\u0438\u0440\u0430\u0437\u0440\u044b\u0432\u043d\u043e\u0439 \u043c\u044f\u0447 \u0434\u0438\u0430\u043c\u0435\u0442\u0440\u043e\u043c \u043e\u043a\u043e\u043b\u043e 25 \u0441\u043c). \u041c\u043e\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043f\u043e 5 \u0444\u0443\u043d\u0442\u043e\u0432 \u043a\u0430\u0436\u0434\u0430\u044f, \u043d\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0432\u0435\u0441, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0438\u043c\u0435\u043d\u043d\u043e \u0432\u0430\u043c.<\/p>\n

\t\u0421\u043f\u043e\u0439\u043b\u0435\u0440: \u041e\u0440\u0438\u0433\u0438\u043d\u0430\u043b \tEquipment: Stability Ball, Any Weights<\/p>\n

In this energizing and challenging flow, we use both the Pilates stability ball and a set of hand weights. This class will help you build strength, mobility, coordination, and balance. Double props are incorporated to add interest, variety, and challenge. Enjoy! <\/p>\n

I'm using a gold Yamuna body rolling ball (any small anti-burst stability ball around 10 inches in diameter will be perfect). My weights are 5 lbs each but feel free to switch up the weights to suit you.
\u0426\u0435\u043d\u0430 1514 \u0440\u0443\u0431. (20 \u0434\u043e\u043b\u043b\u0430\u0440\u043e\u0432)<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0421\u043a\u043b\u0430\u0434\u0447\u0438\u043d\u0430: \u041f\u043e\u0434\u044a\u0435\u043c \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0438 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c (\u043d\u0430 1 \u043c\u0435\u0441\u044f\u0446) [\u0414\u0436\u043e\u0434\u0438 \u0411\u0440\u043e\u0443\u044d\u0440\u0441] Rise | Weights + Stability Ball | All Levels \u042f\u0437\u044b\u043a \u0430\u043d\u0433\u043b\u0438\u0439\u0441\u043a\u0438\u0439 \u041e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435: \u0444\u0438\u0442\u0431\u043e\u043b, \u043b\u044e\u0431\u044b\u0435 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u0438 \u0412 \u044d\u0442\u043e\u043c \u044d\u043d\u0435\u0440\u0433\u0438\u0447\u043d\u043e\u043c \u0438 \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u043d\u0435\u043f\u0440\u043e\u0441\u0442\u043e\u043c \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u0435 \u043c\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u043c \u0444\u0438\u0442\u0431\u043e\u043b \u0434\u043b\u044f \u043f\u0438\u043b\u0430\u0442\u0435\u0441\u0430 \u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438. \u0417\u0430\u043d\u044f\u0442\u0438\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u0442\u044c \u0441\u0438\u043b\u0443, \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c, \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044e \u0438 \u0431\u0430\u043b\u0430\u043d\u0441. \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u0432\u0443\u0445 \u0432\u0438\u0434\u043e\u0432 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-59578","post","type-post","status-publish","format-standard","hentry","category-rss"],"_links":{"self":[{"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=\/wp\/v2\/posts\/59578","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=59578"}],"version-history":[{"count":0,"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=\/wp\/v2\/posts\/59578\/revisions"}],"wp:attachment":[{"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=59578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=59578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rss.eground-zerkalo.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=59578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}