{"id":8404,"date":"2025-09-12T14:23:58","date_gmt":"2025-09-12T14:23:58","guid":{"rendered":"https:\/\/viragofitness.ae\/5-%d8%ad%d8%b1%d9%83%d8%a7%d8%aa-%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa-%d8%b5%d8%af%d9%8a%d9%82%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%8a%d8%ac%d8%a8-%d8%b9%d9%84%d9%89\/"},"modified":"2025-10-04T04:47:21","modified_gmt":"2025-10-04T04:47:21","slug":"5-%d8%ad%d8%b1%d9%83%d8%a7%d8%aa-%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa-%d8%b5%d8%af%d9%8a%d9%82%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%8a%d8%ac%d8%a8-%d8%b9%d9%84%d9%89","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/5-%d8%ad%d8%b1%d9%83%d8%a7%d8%aa-%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa-%d8%b5%d8%af%d9%8a%d9%82%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%8a%d8%ac%d8%a8-%d8%b9%d9%84%d9%89\/","title":{"rendered":"5 \u062d\u0631\u0643\u0627\u062a \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u062a\u062c\u0631\u0628\u062a\u0647\u0627"},"content":{"rendered":"<p data-start=\"451\" data-end=\"970\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0623\u0648\u0644 <a href=\"https:\/\/www.instagram.com\/reel\/DNYNzN-VM4f\/?igsh=MWVjMnRiZnVteXB4cA%3D%3D\" target=\"_blank\" rel=\"noopener\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a CrossFit<\/a> \u0623\u0645\u0631\u0627 \u0645\u0631\u0628\u0643\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u064a\u0641 \u0642\u0639\u0642\u0639\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u060c \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0645\u0635\u0627\u0639\u062f \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u060c \u0648\u0634\u062f\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062e\u0636\u0631\u0645\u064a\u0646 \u062d\u062a\u0649 \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0635\u0645\u064a\u0645\u0627. \u0648\u0644\u0643\u0646 \u0625\u0644\u064a\u0643 \u0645\u0627 \u0644\u0627 \u064a\u062f\u0631\u0643\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0627\u0641\u062f\u064a\u0646 \u0627\u0644\u062c\u062f\u062f: \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 CrossFit \u0644\u064a\u0643\u0648\u0646 \u0642\u0627\u0628\u0644\u0627 \u0644\u0644\u062a\u0637\u0648\u064a\u0631 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0633\u0646\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0644\u0628\u062f\u0621. \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0643\u0644 \u062d\u0631\u0643\u0629 \u0644\u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u0648\u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627 <a href=\"..\/..\/crossfit-for-beginners-a-womans-introduction-to-high-intensity-training\/\"><br \/>\n  <strong>\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/strong><br \/>\n<\/a> \u0644\u0644\u0646\u0633\u0627\u0621.   <\/p>\n<p data-start=\"972\" data-end=\"1286\">\u0641\u064a \u062c\u0648\u0647\u0631\u0647\u0627 \u060c \u062a\u062f\u0648\u0631 \u0644\u0639\u0628\u0629 CrossFit \u062d\u0648\u0644 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u0639\u064a\u0634 \u0623\u0642\u0648\u0649. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u0629 \u060c \u064a\u0631\u0643\u0632 CrossFit \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0631\u0643 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u060c \u0645\u0645\u0627 \u064a\u0639\u062f \u062c\u0633\u0645\u0643 \u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0630\u0644\u0643 \u062d\u0645\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0623\u0648 \u0645\u0637\u0627\u0631\u062f\u0629 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0623\u0648 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0631\u064a\u0627\u0636\u062a\u0643. <\/p>\n<p data-start=\"1288\" data-end=\"1664\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0628\u062f\u0623 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0628 \u0628\u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0648\u062c\u0631\u0633 \u0627\u0644\u0642\u0641\u0632 \u060c \u0623\u0648 \u0627\u0646\u0636\u0645\u0645\u062a \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062d\u0644\u064a\u0629 \u0641\u064a CrossFit \u0645\u0639 <strong><br \/>\n  <a href=\"..\/..\/personal-training-for-ladies-ajman\/\">\u062a\u062f\u0631\u064a\u0628 \u062e\u0628\u064a\u0631<\/a><br \/>\n<\/strong> \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0644\u0645 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u064a\u062f \u0648\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u062c\u064a\u062f \u060c \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u062b\u0628\u0627\u062a \u060c \u0633\u062a\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u062a\u0628\u0646\u064a \u0627\u0644\u062b\u0642\u0629. <\/p>\n<p data-start=\"1666\" data-end=\"1946\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u060c \u0633\u0646\u0642\u0648\u0645 \u0628\u062a\u0641\u0635\u064a\u0644 \u062e\u0645\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u062a\u062c\u0631\u0628\u062a\u0647\u0627. \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0623\u0633\u064a\u0633\u064a\u0629 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0648\u062a\u064a\u0631\u0629 \u0648\u062a\u0646\u0648\u0639 CrossFit WOD (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645). <\/p>\n<h2 data-start=\"1953\" data-end=\"1998\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644 CrossFit \u0645\u062b\u0627\u0644\u064a\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/h2>\n<h3 data-start=\"2000\" data-end=\"2042\">\u0647\u0644 \u0623\u0646\u062a \u062c\u062f\u064a\u062f \u0641\u064a CrossFit\u061f \u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062c\u0628 \u0645\u0639\u0631\u0641\u062a\u0647 <\/h3>\n<p data-start=\"2043\" data-end=\"2426\">\u064a\u062c\u0645\u0639 CrossFit \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0647\u0627\u0631\u064a \u0641\u064a <strong><br \/>\n  <a href=\"..\/..\/hiit-training-for-women-in-ajman-maximize-your-results-at-virago-fitness\/\">\u062c\u0644\u0633\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0643\u062b\u0641\u0629<\/a><br \/>\n<\/strong> \u062a\u0633\u0645\u0649 WODs. \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0643\u0644 WOD \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0645\u0637\u0627\u0631\u062f\u0629 \u0627\u0644\u0645\u0635\u0627\u0639\u062f \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0645\u062b\u0644 \u0634\u0643\u0627 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u060c \u064a\u0631\u0643\u0632 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0639 \u0645\u0645\u062b\u0644\u064a\u0646 \u062e\u0627\u0636\u0639\u064a\u0646 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u062a\u0633\u0642\u0629.  <\/p>\n<p data-start=\"2428\" data-end=\"2709\">\u064a\u0628\u0646\u064a CrossFit \u0623\u064a\u0636\u0627 \u0627\u0644\u0645\u062c\u062a\u0645\u0639. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u062d\u064a\u062b \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u0641\u0631\u062f\u0627 \u060c \u064a\u0642\u062f\u0645 \u0641\u0635\u0644 CrossFit \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629 \u0648\u0627\u0644\u062a\u0634\u062c\u064a\u0639. <strong><br \/>\n  <a href=\"..\/..\/ar\/circuit-training-for-women-in-ajman-get-toned-at-virago-fitness\/\">\u0647\u0630\u0647 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/a><br \/>\n<\/strong> \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u0642\u062f \u064a\u0634\u0639\u0631\u0646 \u0628\u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u0628\u062f\u0621 \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0645\u0641\u0631\u062f\u0647\u0646.  <\/p>\n<h3 data-start=\"2711\" data-end=\"2757\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0644\u0644\u0645\u0631\u0623\u0629<\/h3>\n<p data-start=\"2758\" data-end=\"2819\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u060c \u062a\u0643\u0645\u0646 \u062c\u0627\u0630\u0628\u064a\u0629 CrossFit \u0641\u064a \u0639\u0645\u0644\u064a\u062a\u0647\u0627:<\/p>\n<ul>\n<li data-start=\"2823\" data-end=\"2948\"><strong>\u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0645\u0648\u0642\u0641: <\/strong>\u062a\u0628\u0646\u064a \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 <a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\"><br \/>\n  <strong>\u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/strong><br \/>\n<\/a> \u0623\u0633\u0647\u0644 \u0648\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627.<\/li>\n<li data-start=\"2951\" data-end=\"3084\"><strong>\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646:<\/strong> \u0628\u062f\u0644\u0627 \u0645\u0646 \u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0623\u0648 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u060c \u062a\u0642\u0648\u0645 \u062d\u0631\u0643\u0627\u062a CrossFit \u0628\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0639\u0627.<\/li>\n<li data-start=\"3087\" data-end=\"3222\"><strong>\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644:<\/strong> \u062a\u062d\u0627\u0641\u0638 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0631\u062a\u0641\u0639\u0627 \u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 <a href=\"..\/..\/circuit-training-for-women-in-ajman-get-toned-at-virago-fitness\/\"><br \/>\n  <strong>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><br \/>\n<\/a> \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li>\n<li data-start=\"3225\" data-end=\"3396\"><strong>\u0627\u0644\u062b\u0642\u0629 \u0648\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0647\u0627\u0631\u0629:<\/strong> \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u060c \u0631\u0628\u0645\u0627 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642 \u060c \u0623\u0648 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0644\u0648\u062d \u0623\u0637\u0648\u0644 \u060c \u0623\u0648 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062c\u0631\u0633 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u0643\u0645.<\/li>\n<\/ul>\n<h3 data-start=\"3398\" data-end=\"3444\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0631\u0622\u0628 \u0623\u0648 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 CrossFit\u061f<\/h3>\n<p data-start=\"3445\" data-end=\"3637\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u064a\u0632\u0627\u0646\u064a\u062a\u0643 \u0645\u062d\u062f\u0648\u062f\u0629 \u060c \u0641\u0625\u0646 \u0625\u0639\u062f\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0628 \u0645\u0639 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u0633 \u0648\u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0648\u062d\u0644\u0642\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u064a\u0643\u0641\u064a \u0644\u0644\u0628\u062f\u0621. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0648\u0641\u0631 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 CrossFit \u062b\u0644\u0627\u062b \u0645\u0632\u0627\u064a\u0627 \u0631\u0626\u064a\u0633\u064a\u0629: <\/p>\n<ol>\n<li data-start=\"3642\" data-end=\"3712\"><strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0628\u0631\u0627\u0621:<\/strong> \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0622\u0645\u0646.<\/li>\n<li data-start=\"3716\" data-end=\"3846\"><strong>\u0628\u0631\u0645\u062c\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0637\u0648\u064a\u0631:<\/strong> \u062a\u0645 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0641\u0635\u0648\u0644 \u0628\u062d\u064a\u062b \u064a\u062a\u062f\u0631\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0648\u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0648\u0646 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u060c \u0643\u0644 \u0628\u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628\u0647.<\/li>\n<li data-start=\"3850\" data-end=\"3931\"><strong>\u062f\u0639\u0645 \u0627\u0644\u0645\u062c\u062a\u0645\u0639:<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u064a\u0628\u0646\u064a \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632.<\/li>\n<\/ol>\n<p data-start=\"3933\" data-end=\"4038\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u0627\u062f\u0627 \u0628\u0634\u0623\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062d\u0644\u064a\u0629 \u0641\u064a CrossFit \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621.<\/p>\n<h2 data-start=\"4045\" data-end=\"4113\">\u0627\u0644\u062e\u0637\u0648\u0629 1: \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a &#8211; \u0625\u062a\u0642\u0627\u0646 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/h2>\n<p data-start=\"4115\" data-end=\"4299\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0647\u0648 \u0623\u0633\u0627\u0633 CrossFit. \u0642\u0628\u0644 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u060c \u0623\u0648 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062c\u0631\u0633 \u060c \u0623\u0648 \u0645\u062d\u0627\u0648\u0644\u0629 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u062c\u0633\u0645\u0643. <\/p>\n<h3 data-start=\"4301\" data-end=\"4354\">\u0645\u0631\u0643\u0632 \u0627\u0644\u0628\u062f\u0627\u064a\u0629: \u0644\u0645\u0627\u0630\u0627 \u064a\u0647\u0645 \u0641\u064a \u0643\u0644 \u062e\u0637\u0648\u0629<\/h3>\n<ul>\n<li data-start=\"4357\" data-end=\"4422\">\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u062d\u0648\u0644\u062a \u0642\u0644\u064a\u0644\u0627.<\/li>\n<li data-start=\"4425\" data-end=\"4467\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<li data-start=\"4470\" data-end=\"4529\">\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0644\u0623\u0633\u0641\u0644 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062c\u0627\u0644\u0633\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/li>\n<li data-start=\"4532\" data-end=\"4594\">\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062a\u0628\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0627\u0646\u0647\u064a\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644.<\/li>\n<li data-start=\"4597\" data-end=\"4643\">\u0627\u0636\u063a\u0637 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u062a\u0641\u0639.<\/li>\n<\/ul>\n<p data-start=\"4645\" data-end=\"4809\">\u0625\u0646 \u0625\u062a\u0642\u0627\u0646 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0647\u0630\u0627 \u064a\u0639\u0644\u0645 \u0645\u064a\u0643\u0627\u0646\u064a\u0643\u0627 \u0645\u0641\u0635\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0645\u0635\u0627\u0639\u062f CrossFit \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0638\u064a\u0641 \u0648\u0627\u0644\u062e\u0637\u0641 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/p>\n<h3 data-start=\"4811\" data-end=\"4856\">\u0643\u064a\u0641\u064a\u0629 \u0625\u0634\u0631\u0627\u0643 \u062c\u0648\u0647\u0631\u0643 \u062e\u0644\u0627\u0644 \u0643\u0644 \u0645\u0646\u062f\u0648\u0628<\/h3>\n<p data-start=\"4857\" data-end=\"5108\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 <strong><br \/>\n  <a href=\"..\/..\/the-gentle-power-of-pilates-for-women-enhancing-core-strength-and-flexibility-in-ajman\/\">\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0627 \u0623\u0633\u0627\u0633\u064a\u0627 \u0642\u0648\u064a\u0627<\/a><br \/>\n<\/strong>. \u0627\u0633\u062a\u0639\u062f \u0628\u0637\u0646\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0633\u062a\u0639\u062f \u0644\u0643\u0645\u0629 \u060c \u0641\u0647\u0630\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0622\u0645\u0646\u0627 \u0648\u0648\u0636\u0639\u064a\u062a\u0643 \u0642\u0648\u064a\u0627. \u062a\u0646\u0641\u0633 \u0628\u062b\u0628\u0627\u062a \u060c \u0648\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0623\u0646\u062a \u062a\u0646\u062e\u0641\u0636 \u0648\u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u0631\u062a\u0641\u0639.   <\/p>\n<h3 data-start=\"5110\" data-end=\"5169\">\u0644\u0645\u0627\u0630\u0627 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062d\u0631\u0643\u0627\u062a CrossFit \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n<ul>\n<li data-start=\"5172\" data-end=\"5215\">\u064a\u0642\u0648\u064a \u0627\u0644\u0643\u0648\u0627\u062f \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/li>\n<li data-start=\"5218\" data-end=\"5254\">\u064a\u0628\u0646\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646<\/li>\n<li data-start=\"5257\" data-end=\"5287\">\u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n<li data-start=\"5290\" data-end=\"5362\">\u064a\u0639\u062f\u0643 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0648\u0632\u0648\u0646\u0629 \u060c \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0623\u0633 \u060c \u0648\u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/li>\n<\/ul>\n<p data-start=\"5364\" data-end=\"5546\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u060c \u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0623\u0633 (\u0625\u0645\u0633\u0627\u0643 \u062c\u0631\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643) \u0623\u0648 \u0623\u0636\u0641 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0632\u0648\u0644 \u0627\u0644\u0628\u0637\u064a\u0621 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a.<\/p>\n<h2 data-start=\"5553\" data-end=\"5629\">\u0627\u0644\u062e\u0637\u0648\u0629 2: \u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u0629 &#8211; \u0628\u062f\u0627\u0626\u0644 \u0633\u062d\u0628 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0637\u0648\u064a\u0631 \u0644\u0623\u064a \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/h2>\n<p data-start=\"5631\" data-end=\"5772\">\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a CrossFit \u0627\u0644\u0645\u0645\u064a\u0632\u0629 &#8211; \u0644\u0643\u0646\u0647\u0627 \u0635\u0639\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0623\u062f\u062e\u0644 \u0635\u0641 \u0627\u0644\u062d\u0644\u0642\u0629 \u060c \u0627\u0644\u0628\u062f\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0627\u0644\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0637\u0648\u064a\u0631. <\/p>\n<h3 data-start=\"5774\" data-end=\"5828\">\u0627\u062e\u062a\u0631 \u0634\u0643\u0644\u0627 \u064a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h3>\n<p data-start=\"5829\" data-end=\"5881\">\u0627\u0636\u0628\u0637 \u0632\u0627\u0648\u064a\u0629 \u062c\u0633\u0645\u0643 \u0644\u0642\u064a\u0627\u0633 \u0627\u0644\u0635\u0639\u0648\u0628\u0629:<\/p>\n<ul>\n<li data-start=\"5884\" data-end=\"5907\">\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 = \u0623\u0633\u0647\u0644<\/li>\n<li data-start=\"5910\" data-end=\"5966\">\u0623\u0642\u062f\u0627\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u062c\u0633\u0645 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u064a = \u0623\u0635\u0639\u0628<\/li>\n<\/ul>\n<p data-start=\"5968\" data-end=\"6064\">\u0647\u0630\u0647 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u062a\u062c\u0639\u0644 \u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u0627\u062a \u062a\u0645\u0631\u064a\u0646\u0627 \u0645\u0646\u0627\u0633\u0628\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0646\u0645\u0648 \u0628\u0647.<\/p>\n<h3 data-start=\"6066\" data-end=\"6108\">\u062a\u0642\u0644\u064a\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631<\/h3>\n<p data-start=\"6109\" data-end=\"6265\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u0645\u062b\u0644 \u062a\u062d\u062f\u064a\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0641\u0642\u0645 \u0628\u062a\u0642\u0644\u064a\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0633\u062d\u0628 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642 \u0641\u0642\u0637 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<h3 data-start=\"6267\" data-end=\"6310\">\u062a\u0648\u0627\u0632\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/h3>\n<p data-start=\"6311\" data-end=\"6547\">\u062a\u0628\u0646\u064a \u0627\u0644\u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u064a\u0629 \u0642\u0648\u0629 \u0627\u0644\u0633\u062d\u0628 \u0641\u064a \u0638\u0647\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643. \u0647\u0630\u0627 \u064a\u0648\u0627\u0632\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u064a \u062a\u0645 \u062a\u0637\u0648\u064a\u0631\u0647\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u0636\u0639 \u0627\u0644\u0623\u0633\u0627\u0633 \u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u060c \u0648\u0634\u0643\u0627 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u0645\u0646 \u0627\u0644\u0635\u062f\u0631 \u0625\u0644\u0649 \u0627\u0644\u0639\u0627\u0631\u0636\u0629 \u0644\u0627\u062d\u0642\u0627. <\/p>\n<p data-start=\"6549\" data-end=\"6726\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0636\u0645\u064a\u0646 \u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u0627\u062a \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u060c \u0633\u062a\u0645\u0646\u0639 <a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/a> \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0634\u0627\u0626\u0639 \u0639\u0646\u062f\u0645\u0627 \u064a\u0647\u0645\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628.<\/p>\n<h2 data-start=\"6733\" data-end=\"6800\">\u0627\u0644\u062e\u0637\u0648\u0629 3: \u062a\u0642\u0644\u0628\u0627\u062a Kettlebell &#8211; \u062a\u0643\u064a\u064a\u0641 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0623\u0635\u0628\u062d \u0628\u0633\u064a\u0637\u0627<\/h2>\n<p data-start=\"6802\" data-end=\"6962\">\u062a\u0648\u0641\u0631 \u062d\u0631\u0643\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0639\u0627\u0626\u062f\u0627 \u0645\u062b\u0644 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062c\u0631\u0633. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u062d\u0631\u0643\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0641\u062c\u0631\u0629. <\/p>\n<h3 data-start=\"6964\" data-end=\"7009\">\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629: \u0627\u0644\u0646\u0648\u0627\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0642\u0628\u0636\u0629<\/h3>\n<ul>\n<li data-start=\"7012\" data-end=\"7065\">\u0636\u0639 \u0627\u0644\u062c\u0631\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643.<\/li>\n<li data-start=\"7068\" data-end=\"7123\">\u064a\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 (\u0648\u0644\u064a\u0633 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646) \u0644\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u0645\u0642\u0628\u0636.<\/li>\n<li data-start=\"7126\" data-end=\"7209\">\u0642\u0645 \u0628\u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u0627 \u060c \u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0623\u0631\u062c\u062d \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li data-start=\"7212\" data-end=\"7319\">\u0642\u0645 \u0628\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062c\u0631\u0633 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u0627\u0644\u0643\u062a\u0641 (\u0623\u0631\u062c\u0648\u062d\u0629 \u0631\u0648\u0633\u064a\u0629) \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0644\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n<\/ul>\n<h3 data-start=\"7321\" data-end=\"7367\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062d\u0631\u0643\u0629 \u0645\u062a\u0633\u0642\u0629<\/h3>\n<p data-start=\"7368\" data-end=\"7607\">\u0643\u0644 \u0623\u0631\u062c\u0648\u062d\u0629 \u062a\u062f\u0631\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0644\u0628 \u0645\u0639 \u062a\u0637\u0648\u064a\u0631 \u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u0629 \u060c \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u062a\u0646\u0633\u064a\u0642\u0627 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 <a href=\"..\/..\/pilates-for-women-in-ajman-enhance-core-strength-and-flexibility-at-virago-fitness\/\">\u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/a>. <\/p>\n<h3 data-start=\"7609\" data-end=\"7659\">\u064a\u062a\u0623\u0631\u062c\u062d Kettlebell \u0641\u064a \u0623\u0648\u0644 \u0633\u064a\u0627\u0631\u0629 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a WOD<\/h3>\n<p data-start=\"7660\" data-end=\"7820\">\u0646\u0638\u0631\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0639 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0636\u0645\u064a\u0646 \u062a\u0642\u0644\u0628\u0627\u062a kettlebell \u0641\u064a CrossFit WODs \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0642\u062f \u064a\u0642\u062a\u0631\u0646 \u0646\u0645\u0648\u0630\u062c WOD: <\/p>\n<ul>\n<li data-start=\"7823\" data-end=\"7845\">15 \u0623\u0631\u062c\u0648\u062d\u0629 kettlebell<\/li>\n<li data-start=\"7848\" data-end=\"7863\">10 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/li>\n<li data-start=\"7866\" data-end=\"7879\">5 \u0635\u0641\u0648\u0641 \u062d\u0644\u0642\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"7881\" data-end=\"8013\">\u062a\u062a\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u0639\u062f\u0629 \u062c\u0648\u0644\u0627\u062a \u060c \u0648\u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u062f\u0648\u0646 \u0625\u0631\u0628\u0627\u0643 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n<h2 data-start=\"316\" data-end=\"390\">\u0627\u0644\u062e\u0637\u0648\u0629 4: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 &#8211; \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0642\u0648\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/h2>\n<p data-start=\"392\" data-end=\"642\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646\u0637\u0642\u0629 \u064a\u0634\u0639\u0631 \u0641\u064a\u0647\u0627 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 &#8211; \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 &#8211; \u0628\u0623\u0642\u0644 \u062b\u0642\u0629. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 \u0647\u064a \u0623\u062f\u0648\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a CrossFit: \u0641\u0647\u064a \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a. <\/p>\n<h3 data-start=\"644\" data-end=\"694\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637: \u0623\u0633\u0627\u0633 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/h3>\n<ul>\n<li data-start=\"697\" data-end=\"788\"><strong>\u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong> \u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/li>\n<li data-start=\"791\" data-end=\"857\"><strong>\u062e\u0641\u0636 \u0628\u0628\u0637\u0621:<\/strong> \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0645\u0637\u0648\u064a\u0627 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u0627.<\/li>\n<li data-start=\"860\" data-end=\"925\"><strong>\u0625\u0634\u0631\u0627\u0643 \u062c\u0648\u0647\u0631\u0643:<\/strong> \u0644\u0627 \u062a\u062f\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u064a\u062a\u062f\u0644\u0649 \u0623\u0648 \u064a\u0631\u062a\u0641\u0639 \u0639\u0627\u0644\u064a\u0627 \u062c\u062f\u0627.<\/li>\n<li data-start=\"928\" data-end=\"1015\"><strong>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u062e \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0628\u0642\u0648\u0629: <\/strong>\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0623\u0646\u062a \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"1017\" data-end=\"1053\">\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0642\u064a\u0627\u0633 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"1056\" data-end=\"1071\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n<li data-start=\"1074\" data-end=\"1114\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062d\u062f\u0631\u0629 \u0639\u0644\u0649 \u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u062d\u0627\u0626\u0637<\/li>\n<li data-start=\"1117\" data-end=\"1171\">\u062a\u0642\u0644\u064a\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0648\u062c\u0648\u062f \u0644\u0648\u062d\u0627\u062a \u062a\u062d\u062a \u0627\u0644\u064a\u062f\u064a\u0646<\/li>\n<\/ul>\n<p data-start=\"1173\" data-end=\"1272\">\u062a\u0633\u0645\u062d \u0644\u0643 \u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0628\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n<h3 data-start=\"1274\" data-end=\"1311\">\u0627\u0644\u0623\u0644\u0648\u0627\u062d: \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u062a\u062f\u0631\u064a\u0628<\/h3>\n<p data-start=\"1312\" data-end=\"1378\">\u064a\u0628\u062f\u0648 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0628\u0633\u064a\u0637\u0627 \u0648\u0644\u0643\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u062a\u0646\u0634\u064a\u0637\u0627 \u0639\u0645\u064a\u0642\u0627 \u0644\u0644\u0646\u0648\u0627\u0629.<\/p>\n<ul>\n<li data-start=\"1381\" data-end=\"1448\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0623\u0648 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li data-start=\"1451\" data-end=\"1511\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u060c \u0648\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629.<\/li>\n<li data-start=\"1514\" data-end=\"1579\">\u0627\u0628\u062f\u0623 \u0628 20-30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0648\u0642\u062a \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u0627.<\/li>\n<\/ul>\n<p data-start=\"1581\" data-end=\"1630\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 \u0645\u0647\u0645\u0629 \u0641\u064a CrossFit:<\/p>\n<ul>\n<li data-start=\"1633\" data-end=\"1689\">\u0625\u0646\u0647\u0627 \u062a\u062e\u0644\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0639 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u0645\u062b\u0644 \u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u0629.<\/li>\n<li data-start=\"1692\" data-end=\"1790\">\u0625\u0646\u0647\u0627 \u062a\u0639\u062f \u0642\u0644\u0628\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0645\u062b\u0644 \u0645\u0643\u0627\u0628\u0633 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u062a\u0646\u0638\u064a\u0641.<\/li>\n<li data-start=\"1793\" data-end=\"1888\">\u0625\u0646\u0647\u0627 \u062a\u0639\u0632\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u062d\u0627\u0643\u0627\u0629 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u0627\u0644\u0642\u0648\u0629.<\/li>\n<\/ul>\n<p data-start=\"1890\" data-end=\"2016\">\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0639\u0627 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0647\u064a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a.<\/p>\n<h2 data-start=\"2023\" data-end=\"2098\">\u0627\u0644\u062e\u0637\u0648\u0629 5: \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 &#8211; \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629<\/h2>\n<p data-start=\"2100\" data-end=\"2239\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0644\u0623\u0646\u0647\u0627 \u062a\u062f\u0631\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<h3 data-start=\"2241\" data-end=\"2299\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0627\u0644\u0646\u0647\u0627\u0626\u064a<\/h3>\n<p data-start=\"2300\" data-end=\"2415\">\u062a\u0639\u0644\u0645\u0643 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0627\u0637 \u0634\u064a\u0621 \u0645\u0627 \u0628\u0623\u0645\u0627\u0646 &#8211; \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062c\u0631\u0633 \u0623\u0648 \u062d\u062a\u0649 \u0637\u0641\u0644\u0627.<\/p>\n<ul>\n<li data-start=\"2418\" data-end=\"2488\"><strong>\u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong> \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u060c \u0627\u0644\u062d\u062f\u064a\u062f \u0642\u0631\u064a\u0628 \u0645\u0646 \u0627\u0644\u0633\u064a\u0642\u0627\u0646.<\/li>\n<li data-start=\"2491\" data-end=\"2567\"><strong>\u062f\u0639\u0627\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/strong> \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u0627 \u060c \u0648\u0638\u0647\u0631\u0647 \u0645\u0633\u0637\u062d\u0627 \u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0634\u0631\u064a\u0637 \u0642\u0644\u064a\u0644\u0627.<\/li>\n<li data-start=\"2570\" data-end=\"2657\"><strong>\u0627\u0631\u0641\u0639 \u0628\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646:<\/strong> \u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u060c \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0637\u0648\u064a\u0644\u0627.<\/li>\n<\/ul>\n<p data-start=\"2659\" data-end=\"2679\">\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"2682\" data-end=\"2768\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0643\u0623\u0633 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0631\u0633 \u0627\u0644\u063a\u0644\u0627\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<li data-start=\"2771\" data-end=\"2849\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0647\u064a \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629.<\/li>\n<li data-start=\"2852\" data-end=\"2939\">\u0642\u0645 \u0628\u0627\u0644\u0628\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u062c\u064a\u0627: \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0625\u062a\u0642\u0627\u0646 20 \u0643\u062c\u0645 \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629.<\/li>\n<\/ul>\n<h3 data-start=\"2941\" data-end=\"2995\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a: \u0628\u0646\u0627\u0621 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629<\/h3>\n<p data-start=\"2996\" data-end=\"3057\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<ul>\n<li data-start=\"3060\" data-end=\"3136\">\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u062a\u0634\u0643\u0644 \u0643\u0644\u062a\u0627 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0632\u0648\u0627\u064a\u0627 90 \u062f\u0631\u062c\u0629.<\/li>\n<li data-start=\"3139\" data-end=\"3183\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li data-start=\"3186\" data-end=\"3249\">\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u0648 \u0623\u062f\u0627\u0621 \u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a.<\/li>\n<\/ul>\n<p data-start=\"3251\" data-end=\"3301\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0647\u0645\u0629 \u0641\u064a CrossFit:<\/p>\n<ul>\n<li data-start=\"3304\" data-end=\"3362\">\u064a\u0637\u0648\u0631\u0648\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/li>\n<li data-start=\"3365\" data-end=\"3425\">\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0644\u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u062a\u0646\u0638\u064a\u0641.<\/li>\n<li data-start=\"3428\" data-end=\"3498\">\u0625\u0646\u0647\u0645 \u064a\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u062e\u0637\u064a\u0631\u0629.<\/li>\n<\/ul>\n<p data-start=\"3500\" data-end=\"3631\">\u062a\u0639\u062f \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0639\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062d\u0631\u0643\u0627\u062a CrossFit \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0624\u0647\u0644\u0643 \u0644\u0644\u062a\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<h2 data-start=\"3638\" data-end=\"3691\">\u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u0631\u0646\u0627\u0645\u062c CrossFit \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<p data-start=\"3693\" data-end=\"3824\">\u0645\u0639 \u0648\u062c\u0648\u062f \u0627\u0644\u0645\u0626\u0627\u062a \u0645\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u060c \u0641\u0625\u0646 \u0645\u0639\u0631\u0641\u0629 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0636\u0639 \u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631: <\/p>\n<ol>\n<li data-start=\"3829\" data-end=\"3962\">\u0627\u0628\u062d\u062b \u0639\u0646 \u0628\u0631\u0645\u062c\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<br data-start=\"3871\" data-end=\"3874\">&#8211; \u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0627\u062a \u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u062a\u062d\u062f\u062f \u0628\u0648\u0636\u0648\u062d \u0641\u0626\u0627\u062a &#8220;\u0627\u0644\u0623\u0633\u0627\u0633\u0627\u062a&#8221; \u0623\u0648 &#8220;\u0645\u0642\u062f\u0645\u0629 \u0639\u0646 <strong><br \/>\n  <a href=\"https:\/\/viragofitness.ae\/blog\/classes\/crossfit-training-for-ladies-ajman\/\">\u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a&#8221;.<\/a><br \/>\n<\/strong><\/li>\n<li data-start=\"3967\" data-end=\"4096\">\u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0642\u0627\u0628\u0644\u064a\u0629 \u0627\u0644\u062a\u0648\u0633\u0639<br data-start=\"3992\" data-end=\"3995\">&#8211; \u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u0645\u062d \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0625\u062c\u0631\u0627\u0621 \u062a\u0639\u062f\u064a\u0644\u0627\u062a: \u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0648\u0632\u0646\u0627 \u060c \u0623\u0648 \u0639\u062f\u062f\u0627 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062f\u064a\u0644\u0629.<\/li>\n<li data-start=\"4101\" data-end=\"4257\">\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641<br data-start=\"4141\" data-end=\"4144\">&#8211; \u064a\u0645\u0632\u062c \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062c\u064a\u062f \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0644\u0628 (\u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u060c \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u060c \u0627\u0644\u062c\u0631\u064a) \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0641\u0639 \u0648\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li data-start=\"4262\" data-end=\"4384\">\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628<br data-start=\"4288\" data-end=\"4291\">\u2013 \u064a\u0632\u062f\u0647\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u062c\u062f\u062f \u062d\u064a\u062b \u064a\u0635\u062d\u062d \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u0634\u0643\u0644 \u0648\u062d\u064a\u062b \u064a\u0634\u062c\u0639 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0628\u0639\u0636\u0647\u0645 \u0627\u0644\u0628\u0639\u0636.<\/li>\n<\/ol>\n<p data-start=\"4386\" data-end=\"4478\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u0627 \u060c \u0641\u0627\u062d\u0636\u0631 \u0641\u0635\u0644\u0627 \u062a\u0645\u0647\u064a\u062f\u064a\u0627 \u0645\u062c\u0627\u0646\u064a\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062d\u0644\u064a\u0629 \u0641\u064a CrossFit \u0642\u0628\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645.<\/p>\n<h2 data-start=\"4485\" data-end=\"4543\">\u0646\u0635\u0627\u0626\u062d \u0645\u0646 \u0645\u062f\u0631\u0628 CrossFit: \u0627\u0644\u0628\u062f\u0621 \u0628\u0630\u0643\u0627\u0621 \u0648\u0622\u0645\u0646<\/h2>\n<p data-start=\"4545\" data-end=\"4685\">\u0633\u064a\u062e\u0628\u0631\u0643 \u0643\u0644 \u0645\u062f\u0631\u0628 CrossFit: \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u0634\u0643\u0644 \u0645\u0647\u0645\u0627\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u0648\u0632\u0646. \u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u0648\u0635\u064a \u0628\u0647 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0630\u0648\u0648 \u0627\u0644\u062e\u0628\u0631\u0629: <\/p>\n<ul>\n<li data-start=\"4689\" data-end=\"4754\">\u062a\u062f\u0631\u0628 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0645\u0639 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646\u0647\u0645\u0627.<\/li>\n<li data-start=\"4757\" data-end=\"4840\">\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0634\u0643\u0644: \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0642\u0648\u064a \u0641\u064a \u0643\u0644 \u0645\u0645\u062b\u0644 \u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li>\n<li data-start=\"4843\" data-end=\"4951\">\u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643: \u062a\u0639\u062a\u0645\u062f \u0643\u0644 \u062d\u0631\u0643\u0629 CrossFit \u062a\u0642\u0631\u064a\u0628\u0627 &#8211; \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 &#8211; \u0639\u0644\u0649 \u062e\u0637 \u0627\u0644\u0648\u0633\u0637 \u0627\u0644\u0642\u0648\u064a.<\/li>\n<li data-start=\"4954\" data-end=\"5048\">\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627: \u064a\u0623\u062a\u064a \u0627\u0644\u0639\u0645\u0642 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u0644\u0627 \u062a\u062c\u0628\u0631\u0647\u0627. <\/li>\n<li data-start=\"5051\" data-end=\"5157\">\u0627\u062e\u062a\u0631 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643: \u0627\u0644\u062a\u062d\u062c\u064a\u0645 \u0644\u064a\u0633 \u0636\u0639\u0641\u0627 &#8211; \u0625\u0646\u0647 \u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0628\u0623\u0645\u0627\u0646.<\/li>\n<\/ul>\n<p data-start=\"5159\" data-end=\"5268\">\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643: \u0643\u0646 \u0635\u0628\u0648\u0631\u0627 \u0645\u0639 \u0646\u0641\u0633\u0643. CrossFit \u0647\u064a \u0644\u0639\u0628\u0629 \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0631\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629. <\/p>\n<h2 data-start=\"5275\" data-end=\"5321\">\u0623\u0648\u0644 \u0633\u064a\u0627\u0631\u0629 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a WOD: \u0645\u0627\u0630\u0627 \u062a\u062a\u0648\u0642\u0639<\/h2>\n<p data-start=\"5323\" data-end=\"5457\">\u0642\u062f \u064a\u0628\u062f\u0648 CrossFit WOD (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645) \u0645\u062e\u064a\u0641\u0627 \u060c \u0644\u0643\u0646 \u0627\u0644\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0648\u062a\u0645\u0643\u064a\u0646\u064a\u0629.<\/p>\n<p data-start=\"5459\" data-end=\"5510\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0645\u062b\u0627\u0644 \u0639\u0644\u0649 WOD \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0644\u0646\u0633\u0627\u0621:<\/p>\n<ul>\n<li data-start=\"5514\" data-end=\"5529\">10 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/li>\n<li data-start=\"5532\" data-end=\"5546\">10 \u0635\u0641\u0648\u0641 \u062d\u0644\u0642\u064a\u0629<\/li>\n<li data-start=\"5549\" data-end=\"5581\">10 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 (\u064a\u062a\u0645 \u062a\u062d\u062c\u064a\u0645\u0647\u0627 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631)<\/li>\n<li data-start=\"5584\" data-end=\"5606\">15 \u0623\u0631\u062c\u0648\u062d\u0629 Kettlebell<\/li>\n<li data-start=\"5609\" data-end=\"5635\">\u0635\u0641 100 \u0645\u062a\u0631 \u0623\u0648 50 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632<\/li>\n<\/ul>\n<p data-start=\"5637\" data-end=\"5701\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 3-4 \u062c\u0648\u0644\u0627\u062a \u060c \u0645\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a.<\/p>\n<p data-start=\"5703\" data-end=\"5738\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"5741\" data-end=\"5789\">\u064a\u0648\u0627\u0632\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li data-start=\"5792\" data-end=\"5827\">\u0648\u064a\u0634\u0645\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0644\u0644\u062a\u062d\u0645\u0644.<\/li>\n<li data-start=\"5830\" data-end=\"5898\">\u064a\u0642\u062f\u0645 \u062a\u062f\u0641\u0642 \u0648\u0648\u062a\u064a\u0631\u0629 \u062a\u0645\u0631\u064a\u0646 CrossFit \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a.<\/li>\n<\/ul>\n<p data-start=\"5900\" data-end=\"6039\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u0645\u0646 WOD \u060c \u0633\u062a\u0631\u0649 \u0628\u0633\u0631\u0639\u0629 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 &#8211; \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<h2 data-start=\"6046\" data-end=\"6063\">\u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/h2>\n<p data-start=\"6065\" data-end=\"6340\">\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 CrossFit \u0642\u0648\u0629 \u0627\u0644\u0646\u062e\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0644\u0628\u062f\u0621. \u0645\u0639 \u062d\u0631\u0643\u0627\u062a CrossFit \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0637\u0648\u064a\u0631 \u0648\u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u060c \u0648\u0627\u0644\u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u064a\u0629 \u060c \u0648\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u0633 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u060c \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 \u060c \u0648\u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u060c \u064a\u0645\u0643\u0646 \u0644\u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0628\u0646\u0627\u0621 \u0623\u0633\u0627\u0633 \u0644\u0644\u062a\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/p>\n<p data-start=\"6342\" data-end=\"6556\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0641\u064a CrossFit \u060c \u0641\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u060c \u0648\u062a\u062f\u0631\u0628 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u060c \u0648\u062b\u0642 \u0641\u064a \u0627\u0644\u0639\u0645\u0644\u064a\u0629. \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0647\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u062f\u0631\u064a\u0628\u0627\u062a &#8211; \u0641\u0647\u064a \u0646\u0642\u0627\u0637 \u0627\u0646\u0637\u0644\u0627\u0642 \u0646\u062d\u0648 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062b\u0642\u0629. <\/p>\n<p data-start=\"6558\" data-end=\"6734\">\u062a\u0630\u0643\u0631: \u0643\u0644 \u0631\u064a\u0627\u0636\u064a \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u062a\u0631\u0627\u0647 \u0627\u0644\u064a\u0648\u0645 \u0628\u062f\u0623 \u0628\u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a. \u0623\u062a\u0642\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062e\u0645\u0633 \u060c \u0648\u0633\u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u0627 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u0623\u0648\u0642\u0627\u062a. <\/p>\n<h2 data-start=\"271\" data-end=\"310\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629: CrossFit \u0627\u0644\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<h3 data-start=\"312\" data-end=\"356\">1. \u0647\u0644 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0622\u0645\u0646\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/h3>\n<p data-start=\"357\" data-end=\"679\">\u0646\u0639\u0645. \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 CrossFit \u0644\u064a\u0643\u0648\u0646 \u0642\u0627\u0628\u0644\u0627 \u0644\u0644\u062a\u0637\u0648\u064a\u0631 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 (WOD) \u0648\u0641\u0642\u0627 \u0644\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0623\u0648 \u0645\u0645\u062b\u0644\u064a\u0646 \u0623\u0642\u0644 \u0623\u0648 \u062d\u0631\u0643\u0627\u062a \u0645\u0639\u062f\u0644\u0629 \u0645\u062b\u0644 \u0635\u0641\u0648\u0641 \u0627\u0644\u062d\u0644\u0642\u0627\u062a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628. \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u060c \u064a\u0643\u0648\u0646 CrossFit \u0622\u0645\u0646\u0627 \u0648\u0641\u0639\u0627\u0644\u0627.   <\/p>\n<h3 data-start=\"686\" data-end=\"742\">2. \u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0628\u062f\u0621 CrossFit\u061f<\/h3>\n<p data-start=\"743\" data-end=\"1034\">\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0639\u062f\u0627\u062f \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0627\u0645\u0644\u0629. \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u0639\u062f\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 kettlebell \u0623\u0648 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f. \u064a\u0639\u0645\u0644 \u0625\u0639\u062f\u0627\u062f \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0628 \u0645\u0639 \u0634\u0631\u064a\u0637 \u0642\u0627\u0628\u0644 \u0644\u0644\u0633\u062d\u0628 \u0648\u062d\u0644\u0642\u0627\u062a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 CrossFit \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u062e\u0635\u0635 \u0648\u062f\u0639\u0645 \u0627\u0644\u0645\u062c\u062a\u0645\u0639.  <\/p>\n<h3 data-start=\"1041\" data-end=\"1110\">3. \u0643\u0645 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062f\u0631\u0628 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0644\u0649 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a\u061f<\/h3>\n<p data-start=\"1111\" data-end=\"1350\">\u064a\u0648\u0635\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628 3-4 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0647\u0630\u0627 \u064a\u0645\u0646\u062d \u062c\u0633\u0645\u0643 \u0648\u0642\u062a\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0639 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0645\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d.  <\/p>\n<h3 data-start=\"1357\" data-end=\"1426\">4. \u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0644\u0646\u0633\u0627\u0621\u061f<\/h3>\n<p data-start=\"1427\" data-end=\"1480\">\u062d\u0631\u0643\u0627\u062a CrossFit \u0627\u0644\u062e\u0645\u0633 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0647\u064a:<\/p>\n<ul>\n<li data-start=\"1483\" data-end=\"1495\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/li>\n<li data-start=\"1498\" data-end=\"1509\">\u0635\u0641\u0648\u0641 \u0627\u0644\u0631\u0646\u064a\u0646<\/li>\n<li data-start=\"1512\" data-end=\"1531\">\u062a\u0642\u0644\u0628\u0627\u062a Kettlebell<\/li>\n<li data-start=\"1534\" data-end=\"1553\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629<\/li>\n<li data-start=\"1556\" data-end=\"1576\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639<\/li>\n<\/ul>\n<p data-start=\"1578\" data-end=\"1725\">\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0645\u0639 \u0625\u0639\u062f\u0627\u062f\u0643 \u0644\u062a\u062f\u0631\u064a\u0628 CrossFit \u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u0627 \u0644\u0627\u062d\u0642\u0627.<\/p>\n<h3 data-start=\"1732\" data-end=\"1790\">5. \u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u0623\u0643\u0648\u0646 \u0644\u0627\u0626\u0642\u0627 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a\u061f<\/h3>\n<p data-start=\"1791\" data-end=\"2042\">\u0639\u0641\u0648\u064b\u0627. \u064a\u0647\u062f\u0641 CrossFit \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643. \u062a\u0628\u062f\u0623 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0643\u0645\u0628\u062a\u062f\u0626\u0627\u062a \u0643\u0627\u0645\u0644\u0627\u062a \u0648\u064a\u062a\u0642\u062f\u0645\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627. \u0633\u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 CrossFit \u0628\u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0641\u0642\u0627 \u0644\u0645\u0633\u062a\u0648\u0627\u0643 \u0627\u0644\u062d\u0627\u0644\u064a \u060c \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0623\u0645\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629.   <\/p>\n<h3 data-start=\"2049\" data-end=\"2105\">6. \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0646\u064a \u062a\u0648\u0642\u0639\u0647 \u0641\u064a \u0623\u0648\u0644 \u0633\u064a\u0627\u0631\u0629 CrossFit WOD \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a\u061f<\/h3>\n<p data-start=\"2106\" data-end=\"2373\">\u0642\u062f \u064a\u0634\u062a\u0645\u0644 CrossFit WOD \u0627\u0644\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u060c \u0648\u062a\u0623\u0631\u062c\u064a\u062d \u0627\u0644\u062c\u0631\u0633 \u060c \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644. \u062a\u0648\u0642\u0639 3-4 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0645\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646\u0647\u0645\u0627. \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u062c\u0644\u0633\u0629 \u0635\u0639\u0628\u0629 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\u0648\u0628\u0639\u062f\u0647 (&#8220;\u062a\u0623\u062b\u064a\u0631 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0642&#8221;). \u064a\u062f\u0639\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0646\u063a\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u064a \u0641\u064a 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\u062a\u0635\u0645\u064a\u0645 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