{"id":8354,"date":"2025-07-31T14:00:22","date_gmt":"2025-07-31T14:00:22","guid":{"rendered":"https:\/\/viragofitness.ae\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d9%8a%d8%b3-%d9%84%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d9%88%d9%84%d8%a7%d8%af%d8%a9\/"},"modified":"2025-07-31T14:00:22","modified_gmt":"2025-07-31T14:00:22","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d9%8a%d8%b3-%d9%84%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d9%88%d9%84%d8%a7%d8%af%d8%a9","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d9%8a%d8%b3-%d9%84%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d9%88%d9%84%d8%a7%d8%af%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629: \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629"},"content":{"rendered":"<p data-start=\"432\" data-end=\"784\">\u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0647\u064a \u0641\u062a\u0631\u0629 \u062a\u062d\u0648\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0631\u0623\u0629 &#8211; \u062c\u0633\u062f\u064a\u0627\u064b \u0648\u0639\u0642\u0644\u064a\u0627\u064b \u0648\u0639\u0627\u0637\u0641\u064a\u0627\u064b. \u0648\u0633\u0648\u0627\u0621 \u0643\u0646\u062a\u0650 \u0642\u062f \u062e\u0636\u0639\u062a\u0650 \u0644\u0648\u0644\u0627\u062f\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0623\u0648 \u0642\u064a\u0635\u0631\u064a\u0629\u060c \u0641\u0642\u062f \u062e\u0636\u0639 \u062c\u0633\u0645\u0643 \u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0645\u0630\u0647\u0644\u0629. \u0648\u0645\u0639 \u0628\u062f\u0621 \u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 <strong data-start=\"666\" data-end=\"677\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/strong> \u0637\u0631\u064a\u0642\u0629 \u0642\u0648\u064a\u0629 \u0648\u0622\u0645\u0646\u0629 <strong data-start=\"712\" data-end=\"732\">\u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0648\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"742\" data-end=\"753\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0648\u0633\u0637\u0643.  <\/p>\n<p data-start=\"786\" data-end=\"979\">\u0641\u064a <strong data-start=\"789\" data-end=\"816\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u062a\u0646\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u060c<\/strong> \u0635\u064f\u0645\u0645\u062a <strong data-start=\"822\" data-end=\"851\">\u062d\u0635\u0635 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0644\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong> \u0644\u062f\u0639\u0645 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u062c\u062f\u062f \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0633\u0627\u0633\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0645\u0643\u064a\u0646.<\/p>\n<h2 data-start=\"986\" data-end=\"1030\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/h2>\n<p data-start=\"1032\" data-end=\"1222\">\u064a\u0631\u0643\u0632 \u062a\u0645\u0631\u064a\u0646 <strong data-start=\"1032\" data-end=\"1043\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/strong> \u0639\u0644\u0649 <strong data-start=\"1075\" data-end=\"1087\">\u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u0627\u0644\u0645\u0646\u0636\u0628\u0637\u0629 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u064a <strong data-start=\"1109\" data-end=\"1117\">\u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0648\u062a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u062a\u0647 \u0648\u062a\u0639\u0632\u0632 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 &#8211; \u0648\u062c\u0645\u064a\u0639\u0647\u0627 \u0639\u0646\u0627\u0635\u0631 \u0623\u0633\u0627\u0633\u064a\u0629 <strong data-start=\"1198\" data-end=\"1221\">\u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>.<\/p>\n<p data-start=\"1224\" data-end=\"1249\">\u0625\u0644\u064a\u0643 \u0633\u0628\u0628 \u062a\u0645\u064a\u0632\u0647\u0627<\/p>\n<ul>\n<li data-start=\"1253\" data-end=\"1404\"><strong data-start=\"1253\" data-end=\"1278\">\u0644\u0637\u064a\u0641 \u0648\u0641\u0639\u0627\u0644 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a:<\/strong> \u062a\u062a\u0643\u064a\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u062e\u0644\u0627\u0644 <strong data-start=\"1325\" data-end=\"1346\">\u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c<\/strong> \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<li data-start=\"1407\" data-end=\"1548\"><strong data-start=\"1407\" data-end=\"1424\">\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/strong> \u064a\u0633\u062a\u0647\u062f\u0641 <strong data-start=\"1441\" data-end=\"1462\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/strong> \u0627\u0644\u0639\u0645\u064a\u0642\u0629 <strong data-start=\"1471\" data-end=\"1487\">\u0648\u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c<\/strong> \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0636\u0639\u0641 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/li>\n<li data-start=\"1551\" data-end=\"1688\"><strong data-start=\"1551\" data-end=\"1574\">\u064a\u062f\u0639\u0645 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629:<\/strong> \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0645\u0636\u0627\u064a\u0642\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0645\u062b\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0636\u064a\u0642 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li data-start=\"1691\" data-end=\"1829\"><strong data-start=\"1691\" data-end=\"1718\">\u0641\u0648\u0627\u0626\u062f<a href=\"..\/..\/beyond-the-scale-redefining-success-in-womens-health-and-wellness\/\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/a>:<\/strong> \u062a\u0634\u062c\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0639\u0644\u0649 \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0623\u0639\u0631\u0627\u0636 <strong data-start=\"1794\" data-end=\"1819\">\u0627\u0643\u062a\u0626\u0627\u0628 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>.<\/li>\n<\/ul>\n<h2 data-start=\"1836\" data-end=\"1886\">\u062a\u0645\u0627\u0631\u064a\u0646 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\u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0623\u0648 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0631\u0637\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0645\u0633\u0627\u0631\u0627\u064b \u0622\u0645\u0646\u0627\u064b \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<h2 data-start=\"2238\" data-end=\"2285\">\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u062c\u0633\u062f\u0643 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/h2>\n<p data-start=\"2287\" data-end=\"2509\">\u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u062a\u0634\u0639\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0639\u0646 \u0623\u062c\u0633\u0627\u062f\u0647\u0646. \u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0634\u0639\u0631\u064a \u0628\u0623\u0646\u0643 \u063a\u0631\u064a\u0628\u0629 \u0639\u0646 \u062c\u0633\u062f\u0643. \u062a\u0642\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0641\u0631\u0635\u0629 <strong data-start=\"2440\" data-end=\"2468\">\u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u062c\u0633\u0645\u0643<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629.  <\/p>\n<p data-start=\"2511\" data-end=\"2560\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 <strong data-start=\"2526\" data-end=\"2550\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629<\/strong> \u064a\u0645\u0643\u0646\u0643<\/p>\n<ul>\n<li data-start=\"2564\" data-end=\"2606\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u0642\u062f\u0631\u0629 \u062c\u0633\u0645\u0643<\/li>\n<li data-start=\"2609\" data-end=\"2637\">\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0635\u0648\u0631\u0629 \u0635\u062d\u064a\u0629 \u0644\u0644\u062c\u0633\u0645<\/li>\n<li data-start=\"2640\" data-end=\"2698\">\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0637\u0641 \u0645\u0639 \u0627\u0644\u0630\u0627\u062a \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u062d\u0648\u064a\u0644\u064a\u0629<\/li>\n<\/ul>\n<h2 data-start=\"2705\" data-end=\"2758\">\u062f\u0648\u0631 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/h2>\n<p data-start=\"2760\" data-end=\"2978\">\u0623\u062d\u062f \u0623\u0647\u0645 \u062c\u0648\u0627\u0646\u0628 <strong data-start=\"2796\" data-end=\"2814\">\u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong> \u0647\u0648 <strong data-start=\"2818\" data-end=\"2849\">\u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong>. \u0625\u0646 <strong data-start=\"2855\" data-end=\"2879\"><a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/a><\/strong> \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0631\u062d\u0645 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u0623\u0645\u0639\u0627\u0621 &#8211; \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0634\u062f\u0648\u062f\u0629 \u0623\u0648 \u0636\u0639\u064a\u0641\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644. <\/p>\n<p data-start=\"2980\" data-end=\"3110\">\u062a\u0642\u0648\u064a <strong data-start=\"2980\" data-end=\"3001\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/strong> \u0645\u062b\u0644 \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u062c\u0633\u0648\u0631 \u0648\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0644\u0637\u0641. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0625\u0644\u0649: <\/p>\n<ul>\n<li data-start=\"3114\" data-end=\"3172\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 <strong data-start=\"3144\" data-end=\"3172\">\u0636\u0639\u0641 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0623\u0648 \u0627\u0644\u062d\u062f \u0645\u0646\u0647\u0627<\/li>\n<li data-start=\"3175\" data-end=\"3193\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629<\/li>\n<li data-start=\"3196\" data-end=\"3232\">\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633<\/li>\n<\/ul>\n<h2 data-start=\"3239\" data-end=\"3288\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/h2>\n<p data-start=\"3290\" data-end=\"3501\">\u062a\u0644\u0639\u0628 <strong data-start=\"3295\" data-end=\"3316\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c<\/strong> \u0648\u062e\u0627\u0635\u0629\u064b \u0639\u0636\u0644\u0627\u062a <strong data-start=\"3335\" data-end=\"3359\">\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629\u060c<\/strong> \u062f\u0648\u0631\u0627\u064b \u062d\u064a\u0648\u064a\u0627\u064b \u0641\u064a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636. \u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u062c\u062f\u062f \u0645\u0646 <strong data-start=\"3445\" data-end=\"3464\">\u0627\u0646\u0628\u0633\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u060c<\/strong> \u0648\u0647\u0648 \u0627\u0646\u0641\u0635\u0627\u0644 \u0641\u064a \u062c\u062f\u0627\u0631 \u0627\u0644\u0628\u0637\u0646. <\/p>\n<p data-start=\"3503\" data-end=\"3532\">\u062a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"3503\" data-end=\"3525\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>:<\/p>\n<ul>\n<li data-start=\"3536\" data-end=\"3586\">\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0641\u062c\u0648\u0629 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 <strong data-start=\"3567\" data-end=\"3586\">\u0627\u0646\u0628\u0633\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645<\/strong> \u0628\u0631\u0641\u0642<\/li>\n<li data-start=\"3589\" data-end=\"3622\">\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"3605\" data-end=\"3622\">\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong> \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/li>\n<li data-start=\"3625\" data-end=\"3694\">\u0623\u0639\u062f \u062a\u0646\u0638\u064a\u0645 <strong data-start=\"3638\" data-end=\"3649\">\u0648\u0636\u0639\u064a\u062a\u0643\u060c<\/strong> \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/li>\n<\/ul>\n<h2 data-start=\"3701\" data-end=\"3767\">\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u0639\u0642\u0644\u064a<\/h2>\n<p data-start=\"3769\" data-end=\"3994\">\u0627\u0644\u0634\u0641\u0627\u0621 \u0645\u0646 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0644\u064a\u0633 \u062c\u0633\u062f\u064a\u064b\u0627 \u0641\u0642\u0637. \u0641\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0648\u0627\u0644\u062d\u0631\u0645\u0627\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627\u064b. \u062a\u0648\u0641\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f <strong data-start=\"3923\" data-end=\"3935\">\u062a\u0645\u0631\u064a\u0646 &#8211; \u0625\u0646\u0647\u0627<\/strong>\u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u062a\u062d\u0631\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.  <\/p>\n<p data-start=\"3996\" data-end=\"4013\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"4017\" data-end=\"4047\">\u062a\u0642\u0644\u064a\u0644 <strong data-start=\"4025\" data-end=\"4047\">\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642<\/strong><\/li>\n<li data-start=\"4050\" data-end=\"4074\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u062c\u0633\u0645<\/li>\n<li data-start=\"4077\" data-end=\"4101\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c<\/li>\n<li data-start=\"4104\" data-end=\"4137\">\u0628\u064a\u0626\u0629 \u0622\u0645\u0646\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0643\u0627\u0645 \u0627\u0644\u0645\u0633\u0628\u0642\u0629<\/li>\n<\/ul>\n<h2 data-start=\"4144\" data-end=\"4203\">\u0645\u062a\u0649 \u062a\u0628\u062f\u0623 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0645\u0647\u0628\u0644\u064a\u0629 \u0623\u0648 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/h2>\n<p data-start=\"4205\" data-end=\"4248\">\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0645\u0647\u0645. \u0625\u0644\u064a\u0643 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0639\u0627\u0645\u0629: <\/p>\n<ul>\n<li data-start=\"4252\" data-end=\"4382\"><strong data-start=\"4252\" data-end=\"4269\">\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0645\u0647\u0628\u0644\u064a\u0629<\/strong>: \u064a\u0645\u0643\u0646\u0643\u0650 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"4285\" data-end=\"4314\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong> \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0645\u0646 4-6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0635\u0631\u064a\u062d \u0637\u0628\u064a.<\/li>\n<li data-start=\"4385\" data-end=\"4525\"><strong data-start=\"4385\" data-end=\"4398\">\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/strong>: \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0639\u0627\u062f\u0629\u064b \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u0645\u0646 8 \u0625\u0644\u0649 10 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633\u060c \u0648\u0630\u0644\u0643 \u062d\u0633\u0628 \u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u0634\u0642 \u0627\u0644\u062c\u0631\u0627\u062d\u064a \u0648\u062a\u0635\u0631\u064a\u062d \u0627\u0644\u0637\u0628\u064a\u0628.<\/li>\n<\/ul>\n<p data-start=\"4527\" data-end=\"4618\">\u0627\u0633\u062a\u0634\u064a\u0631\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u0650 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c <strong data-start=\"4587\" data-end=\"4609\">\u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>.<\/p>\n<h2 data-start=\"4625\" data-end=\"4675\">\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u062f\u0631\u0648\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0641\u064a \u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h2>\n<p data-start=\"4677\" data-end=\"4950\">\u0646\u062a\u0641\u0647\u0645 \u0641\u064a <strong data-start=\"4680\" data-end=\"4698\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u062c\u062f\u062f. \u064a\u0642\u0648\u062f <strong data-start=\"4741\" data-end=\"4779\">\u062d\u0635\u0635 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0645\u062f\u0631\u0628\u0648\u0646 \u0645\u0639\u062a\u0645\u062f\u0648\u0646 \u0645\u062f\u0631\u0628\u0648\u0646 \u0645\u062f\u0631\u0628\u0648\u0646 \u0639\u0644\u0649 <strong data-start=\"4824\" data-end=\"4847\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>. \u0635\u064f\u0645\u0645\u062a \u0643\u0644 \u062c\u0644\u0633\u0629 \u0644\u062a\u0643\u0631\u064a\u0645 \u0631\u062d\u0644\u0629 \u062c\u0633\u0645\u0643 &#8211; \u0633\u0648\u0627\u0621\u064b \u0643\u0646\u062a\u0650 \u0628\u0639\u062f \u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0648 \u0623\u0634\u0647\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u0648\u0645\u0629.  <\/p>\n<p data-start=\"4952\" data-end=\"4963\">\u0627\u0644\u062e\u0628\u0631\u0629:<\/p>\n<ul>\n<li data-start=\"4967\" data-end=\"4992\">\u0641\u0635\u0648\u0644 \u0635\u063a\u064a\u0631\u0629 \u0648\u062f\u0627\u0639\u0645\u0629<\/li>\n<li data-start=\"4995\" data-end=\"5038\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627\u064b \u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/li>\n<li data-start=\"5041\" data-end=\"5125\">\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0639\u0644\u0649 <strong data-start=\"5062\" data-end=\"5078\">\u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> <strong data-start=\"5080\" data-end=\"5103\">\u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/strong> \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/li>\n<\/ul>\n<h2 data-start=\"5132\" data-end=\"5178\">5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/h2>\n<p data-start=\"5180\" data-end=\"5256\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u062e\u0645\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0622\u0645\u0646\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u0645\u064a \u0628\u0625\u062f\u0631\u0627\u062c\u0647\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a:<\/p>\n<h3 data-start=\"5258\" data-end=\"5280\">1. <strong data-start=\"5265\" data-end=\"5280\">\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636<\/strong><\/h3>\n<p data-start=\"5281\" data-end=\"5472\"><strong data-start=\"5281\" data-end=\"5296\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u062d\u0648\u0636\u0643 \u0628\u0631\u0641\u0642 \u0644\u062a\u0633\u0637\u064a\u062d \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<br data-start=\"5403\" data-end=\"5406\"><strong data-start=\"5406\" data-end=\"5418\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/strong>: \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 <strong data-start=\"5455\" data-end=\"5471\">\u0648\u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong>.<\/p>\n<h3 data-start=\"5474\" data-end=\"5496\">2. <strong data-start=\"5481\" data-end=\"5496\">\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0643\u0639\u0628<\/strong><\/h3>\n<p data-start=\"5497\" data-end=\"5684\"><strong data-start=\"5497\" data-end=\"5512\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0634\u062f\u0651 \u0648\u0633\u0637\u0643 \u0648\u062d\u0631\u0651\u0643 \u0623\u062d\u062f \u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<br data-start=\"5624\" data-end=\"5627\"><strong data-start=\"5627\" data-end=\"5639\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/strong>: \u064a\u0639\u0632\u0632 <strong data-start=\"5650\" data-end=\"5666\">\u0627\u0644\u062a\u062d\u0643\u0645<\/strong> \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0628\u064a\u0646 \u0639\u0636\u0644\u0627\u062a <strong data-start=\"5650\" data-end=\"5666\">\u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645<\/strong>.<\/p>\n<h3 data-start=\"5686\" data-end=\"5703\">3. <strong data-start=\"5693\" data-end=\"5703\">\u0627\u0644\u062c\u0633\u0631<\/strong><\/h3>\n<p data-start=\"5704\" data-end=\"5887\"><strong data-start=\"5704\" data-end=\"5719\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0645\u0639 <a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a<\/a> \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<br data-start=\"5803\" data-end=\"5806\"><strong data-start=\"5806\" data-end=\"5818\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/strong>: \u064a\u0642\u0648\u064a <strong data-start=\"5832\" data-end=\"5842\">\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0645\u0624\u062e\u0631\u0629 <strong data-start=\"5844\" data-end=\"5860\">\u0648\u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0648\u064a\u062d\u0633\u0646 <strong data-start=\"5875\" data-end=\"5886\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645<\/strong>.<\/p>\n<h3 data-start=\"5889\" data-end=\"5908\">4. <strong data-start=\"5896\" data-end=\"5908\">\u0646\u0642\u0631\u0627\u062a \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645<\/strong><\/h3>\n<p data-start=\"5909\" data-end=\"6121\"><strong data-start=\"5909\" data-end=\"5924\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0642\u0645 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0639\u0644\u0649 \u0646\u0642\u0631 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0645\u0634\u062f\u0648\u062f\u0629. <br data-start=\"6040\" data-end=\"6043\"><strong data-start=\"6043\" data-end=\"6055\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/strong>: \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 <strong data-start=\"6071\" data-end=\"6093\">\u0642\u0648\u0629 \u0627\u0644\u0628\u0637\u0646<\/strong> \u0645\u0639 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<h3 data-start=\"6123\" data-end=\"6153\">5. <strong data-start=\"6130\" data-end=\"6153\">\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0645\u0639\u062f\u0644<\/strong><\/h3>\n<p data-start=\"6154\" data-end=\"6341\"><strong data-start=\"6154\" data-end=\"6169\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0623\u062d\u062f \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646<strong data-start=\"6238\" data-end=\"6250\">\u0645\u0639 \u0627\u0644\u0627\u0633<\/strong>\u062a<strong data-start=\"6238\" data-end=\"6250\">\u0645\u0631\u0627\u0631.<\/strong><br data-start=\"6235\" data-end=\"6238\"><strong data-start=\"6238\" data-end=\"6250\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f. <\/strong> \u064a\u062d\u0633\u0651\u0646 <strong data-start=\"6261\" data-end=\"6279\"><a href=\"..\/..\/ar\/the-gentle-power-of-pilates-for-women-enhancing-core-strength-and-flexibility-in-ajman\/\">\u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/a><\/strong> \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u062f\u0648\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646.<\/p>\n<h2 data-start=\"6348\" data-end=\"6395\">\u0645\u0634\u0627\u0643\u0644 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0627\u0644\u062c\u0647\u0627 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/h2>\n<h3 data-start=\"6397\" data-end=\"6416\">\u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645<\/h3>\n<p data-start=\"6417\" data-end=\"6554\">\u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0627\u0644\u0628\u0637\u0646\u064a. \u062a\u0639\u0645\u0644 <strong data-start=\"6466\" data-end=\"6477\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/strong> \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u062f\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0627\u0644\u062d\u0627\u0644\u0629.<\/p>\n<h3 data-start=\"6556\" data-end=\"6584\">\u0636\u0639\u0641 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/h3>\n<p data-start=\"6585\" data-end=\"6711\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0636\u0639\u0641 \u0623\u0648 \u0627\u0644\u062a\u0644\u0641 \u0625\u0644\u0649 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637. \u062a\u0633\u0627\u0639\u062f <strong data-start=\"6651\" data-end=\"6677\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u0629. <\/p>\n<h3 data-start=\"6713\" data-end=\"6738\">\u0627\u0643\u062a\u0626\u0627\u0628 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/h3>\n<p data-start=\"6739\" data-end=\"6887\">\u064a\u0645\u0643\u0646 \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0623\u0646 \u062a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0645\u0632\u0627\u062c. \u062a\u062e\u0644\u0642 \u0627\u0644\u062d\u0635\u0635 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u0623\u064a\u0636\u0627\u064b \u0634\u0639\u0648\u0631\u0627\u064b \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621 \u0644\u0644\u0645\u062c\u062a\u0645\u0639 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644. <\/p>\n<h2 data-start=\"6894\" data-end=\"6952\">\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629: \u0627\u0633\u062a\u0639\u062f \u0642\u0648\u062a\u0643 \u0641\u064a \u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633<\/h2>\n<p data-start=\"6954\" data-end=\"7340\">\u062a\u0633\u062a\u063a\u0631\u0642 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0642\u062a\u0627\u064b &#8211; \u0648\u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0635\u062d\u064a\u062d. \u0641\u064a <strong data-start=\"7020\" data-end=\"7047\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u060c<\/strong> \u0646\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0643\u064a\u0646 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0645\u0646 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0642\u0648\u062a\u0647\u0646 \u0648\u062b\u0642\u062a\u0647\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"7117\" data-end=\"7154\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u0622\u0645\u0646\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>. \u0633\u0648\u0627\u0621\u064b \u0643\u0646\u062a\u0650 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 <strong data-start=\"7182\" data-end=\"7213\">\u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0623\u0648 <strong data-start=\"7215\" data-end=\"7237\">\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0628\u0637\u0646<\/strong> \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u0631\u064a\u062f\u064a\u0646 <strong data-start=\"7260\" data-end=\"7288\">\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u062c\u0633\u0645\u0643\u060c<\/strong> \u0641\u0625\u0646 \u0645\u062f\u0631\u0628\u064a\u0646\u0627 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u064a\u0646 \u0647\u0646\u0627 \u0644\u062f\u0639\u0645\u0643.  <\/p>\n<p data-start=\"7342\" data-end=\"7480\">\u0647\u0644 \u0623\u0646\u062a\u0650 \u0645\u0633\u062a\u0639\u062f\u0629 \u0644\u0644\u0628\u062f\u0621\u061f \u0627\u0646\u0636\u0645\u064a \u0625\u0644\u0649 <strong data-start=\"7367\" data-end=\"7412\">\u0635\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0644\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633<\/a><\/strong> \u0648\u062e\u0630\u064a \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646. <\/p>\n<h2 data-start=\"7487\" data-end=\"7523\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<\/h2>\n<h3 data-start=\"7525\" data-end=\"7571\">\u0645\u062a\u0649 \u064a\u0645\u0643\u0646\u0646\u064a \u0628\u062f\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u061f<\/h3>\n<p data-start=\"7572\" data-end=\"7719\">\u0628\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0635\u0631\u064a\u062d \u0637\u0628\u064a\u060c \u064a\u0645\u0643\u0646 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a <strong data-start=\"7617\" data-end=\"7646\">\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong> \u0628\u0639\u062f 4-6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 <strong data-start=\"7665\" data-end=\"7682\">\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/strong> \u0623\u0648 \u0628\u0639\u062f 8-10 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 <strong data-start=\"7705\" data-end=\"7718\">\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/strong>.<\/p>\n<h3 data-start=\"7721\" data-end=\"7770\">\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0622\u0645\u0646\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\u061f<\/h3>\n<p data-start=\"7771\" data-end=\"7929\">\u0646\u0639\u0645\u060c \u0628\u0645\u0648\u0627\u0641\u0642\u0629 \u0637\u0628\u064a\u0628\u0643. \u0635\u064f\u0645\u0645\u062a \u0627\u0644\u0641\u0635\u0648\u0644 \u0641\u064a \u0641\u064a\u0631\u0627\u062c\u0648 \u062e\u0635\u064a\u0635\u064b\u0627 <strong data-start=\"7840\" data-end=\"7862\">\u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\u060c<\/strong> \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 <strong data-start=\"7906\" data-end=\"7928\">\u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/strong> \u0627\u0644\u0622\u0645\u0646\u0629 \u0645\u0646 \u0627\u0644\u0646\u062f\u0628\u0627\u062a. <\/p>\n<h3 data-start=\"7931\" data-end=\"7978\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u061f<\/h3>\n<p data-start=\"7979\" data-end=\"8134\">\u064a\u062f\u0639\u0645 <strong data-start=\"7991\" data-end=\"8013\">\u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0628\u0637\u0646<\/strong> \u0648\u064a\u0642\u0648\u064a <strong data-start=\"8031\" data-end=\"8047\">\u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0648\u064a\u062d\u0633\u0646 <strong data-start=\"8058\" data-end=\"8069\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646\u0643 \u0623\u0643\u062b\u0631 \u0627\u0631\u062a\u0628\u0627\u0637\u0627\u064b \u0628\u062c\u0633\u0645\u0643.<\/p>\n<h3 data-start=\"8136\" data-end=\"8201\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0646\u0641\u0635\u0627\u0644 \u0627\u0644\u0628\u0637\u0646 (\u0627\u0646\u0628\u0633\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645)\u061f<\/h3>\n<p data-start=\"8202\" data-end=\"8336\">\u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f. \u0635\u064f\u0645\u0645\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 <strong data-start=\"8248\" data-end=\"8265\">\u0644\u0633\u062f \u0627\u0644\u0641\u062c\u0648\u0629<\/strong> \u0628\u0644\u0637\u0641 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642 \u062f\u0648\u0646 \u062a\u0641\u0627\u0642\u0645 \u0627\u0644\u062d\u0627\u0644\u0629. <\/p>\n<h3 data-start=\"8338\" data-end=\"8395\">\u0643\u064a\u0641 \u062a\u062f\u0639\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u061f<\/h3>\n<p data-start=\"8396\" data-end=\"8526\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0644\u062c\u0630\u0639 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"8452\" data-end=\"8478\"><a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/a><\/strong>\u062a\u064f\u0639\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0628\u0623\u0645\u0627\u0646.<\/p>\n<h3 data-start=\"8528\" data-end=\"8582\">\u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a \u0623\u0648 \u0645\u062f\u0631\u0628 \u0628\u064a\u0644\u0627\u062a\u064a\u0633\u061f<\/h3>\n<p data-start=\"8583\" data-end=\"8770\">\u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 <strong data-start=\"8585\" data-end=\"8627\">\u0645\u062f\u0631\u0628 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0639\u062a\u0645\u062f \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong> \u0643\u0627\u0641\u064a\u0627\u064b \u0644\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u062e\u0641\u064a\u0641 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637. \u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u0627\u064b\u060c \u0641\u0625\u0646 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