{"id":8471,"date":"2025-09-26T10:02:15","date_gmt":"2025-09-26T10:02:15","guid":{"rendered":"https:\/\/viragofitness.ae\/%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%81%d9%8a-%d8%b9%d8%ac%d9%85%d8%a7%d9%86-%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ae%d8%aa%d8%a7%d8%b1-%d8%a7\/"},"modified":"2025-09-26T10:02:15","modified_gmt":"2025-09-26T10:02:15","slug":"%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%81%d9%8a-%d8%b9%d8%ac%d9%85%d8%a7%d9%86-%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ae%d8%aa%d8%a7%d8%b1-%d8%a7","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%81%d9%8a-%d8%b9%d8%ac%d9%85%d8%a7%d9%86-%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ae%d8%aa%d8%a7%d8%b1-%d8%a7\/","title":{"rendered":"\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646: \u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629"},"content":{"rendered":"<p data-start=\"448\" data-end=\"798\">\u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u060c \u0623\u0639\u0627\u062f\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 <strong data-start=\"482\" data-end=\"493\">\u0625\u0645\u0627\u0631\u0629<\/strong> <strong data-start=\"497\" data-end=\"506\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0627\u0645\u0644\u0647\u0646 <strong data-start=\"546\" data-end=\"557\"><br \/>\n  <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u0645\u0639 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><br \/>\n<\/strong>. \u0628\u064a\u0646\u0645\u0627 \u0627\u0631\u062a\u0641\u0639\u062a \u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u062e\u0644\u0627\u0644 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u060c \u064a\u0639\u0648\u062f \u0627\u0644\u0645\u0632\u064a\u062f \u0648\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0622\u0646 \u0625\u0644\u0649 <strong data-start=\"681\" data-end=\"697\"><br \/>\n  <a href=\"..\/..\/best-ladies-gym-in-ajman\/\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/a><br \/>\n<\/strong>. \u0627\u0644\u0633\u0628\u0628 \u0628\u0633\u064a\u0637: \u062a\u0648\u0641\u0631 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0647\u064a\u0643\u0644 \u0648\u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0627\u0644\u0630\u064a \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u064a\u0647 \u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646.  <\/p>\n<p data-start=\"800\" data-end=\"1179\">\u0645\u0646 <strong data-start=\"805\" data-end=\"820\">\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0641\u064a <strong data-start=\"824\" data-end=\"840\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u0625\u0644\u0649 <strong data-start=\"850\" data-end=\"867\">\u0646\u0648\u0627\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u064a<\/strong> \u062a\u0642\u062f\u0645 <strong data-start=\"889\" data-end=\"910\"><br \/>\n  <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/a><br \/>\n<\/strong> \u0645\u062a\u062e\u0635\u0635\u0629 \u060c \u062a\u0637\u0648\u0631\u062a \u0639\u062c\u0645\u0627\u0646 \u0628\u0633\u0631\u0639\u0629 \u0644\u062a\u0635\u0628\u062d \u0645\u0631\u0643\u0632\u0627 <strong data-start=\"955\" data-end=\"978\">\u0644\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong>. \u062a\u0648\u0641\u0631 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0622\u0646 <strong data-start=\"1024\" data-end=\"1046\">\u0645\u0631\u0627\u0641\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> <strong data-start=\"1003\" data-end=\"1023\">\u062d\u062f\u064a\u062b\u0629<\/strong> <strong data-start=\"1059\" data-end=\"1079\">\u0648\u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0631\u064a\u0646<\/strong> \u064a\u0642\u0648\u062f\u0647\u0627 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u0645\u062c\u062a\u0645\u0639\u0627\u062a \u062f\u0627\u0639\u0645\u0629 \u062a\u0645\u0643\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0645\u062a\u0627\u0628\u0639\u0629 <strong data-start=\"1143\" data-end=\"1160\">\u0623\u0647\u062f\u0627\u0641\u0647\u0646 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0628\u062b\u0642\u0629. <\/p>\n<h2 data-start=\"1186\" data-end=\"1233\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0631\u0643 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0648\u0631\u0627\u0621\u0647\u0646<\/h2>\n<p data-start=\"1235\" data-end=\"1398\">\u062a\u062a\u0645\u062a\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0645\u0632\u0627\u064a\u0627\u0647\u0627 \u0648\u0631\u0627\u062d\u062a\u0647\u0627 \u0648\u0639\u062f\u0645 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629. \u0644\u0643\u0646\u0647\u0627 \u062a\u0623\u062a\u064a \u0623\u064a\u0636\u0627 \u0645\u0639 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data-end=\"1492\">\u0627\u0644\u0645\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/strong> <strong data-start=\"1504\" data-end=\"1525\">\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0623\u0648 <strong data-start=\"1527\" data-end=\"1537\">\u0627\u0644\u0642\u0644\u0628<\/strong> \u0623\u0648 \u0627\u0644\u062a\u0646\u0633\u064a\u0642\u0627\u062a \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629 \u0645\u062b\u0644 <strong data-start=\"1567\" data-end=\"1574\">trx<\/strong> \u0623\u0648 <strong data-start=\"1578\" data-end=\"1586\">hiit<\/strong>.<\/li>\n<li data-start=\"1592\" data-end=\"1725\"><strong data-start=\"1592\" data-end=\"1613\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629:<\/strong> \u0628\u062f\u0648\u0646 <strong data-start=\"1624\" data-end=\"1633\">\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 <strong data-start=\"1637\" data-end=\"1659\">\u0645\u062f\u0631\u0628\u064a\u0646 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\u0627\u0644\u0645\u062d\u0641\u0632\u0629<\/strong> \u0627\u0644\u062a\u064a \u064a\u0635\u0639\u0628 \u0625\u0639\u0627\u062f\u0629 \u0625\u0646\u0634\u0627\u0626\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/li>\n<li data-start=\"1889\" data-end=\"1983\"><strong data-start=\"1889\" data-end=\"1902\">\u0627\u0644\u0631\u062a\u0627\u0628\u0647:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0643\u0631\u0627\u0631 <strong data-start=\"1922\" data-end=\"1939\">\u0646\u0641\u0633 \u062e\u0637\u0637 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u064a\u0648\u0645\u064a\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u0644\u0644 \u0648\u0627\u0644\u0631\u0643\u0648\u062f.<\/li>\n<\/ul>\n<p data-start=\"1985\" data-end=\"2132\">\u062a\u0641\u0633\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0648\u0627\u062c\u0632 \u0633\u0628\u0628 \u0639\u0648\u062f\u0629 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 <strong data-start=\"2047\" data-end=\"2066\">\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0648\u062a\u0648\u0627\u0635\u0644 \u0627\u062c\u062a\u0645\u0627\u0639\u064a <strong data-start=\"2110\" data-end=\"2129\">\u0648\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/strong>.<\/p>\n<h2 data-start=\"3193\" data-end=\"3232\">\u0641\u0648\u0627\u0626\u062f \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 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h2>\n<p data-start=\"3234\" data-end=\"3316\">\u064a\u0648\u0641\u0631 \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 <strong data-start=\"3244\" data-end=\"3260\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0645\u0632\u0627\u064a\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0627\u0647\u064a\u0647\u0627 \u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n<h3 data-start=\"3318\" data-end=\"3355\">1. \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0638\u0645\u0629<\/h3>\n<p data-start=\"3356\" data-end=\"3511\">\u062a\u0642\u062f\u0645 \u0645\u0639\u0638\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"3374\" data-end=\"3395\">\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0645\u0646 \u0625\u0639\u062f\u0627\u062f <strong data-start=\"3407\" data-end=\"3425\">\u0645\u062f\u0631\u0628\u064a\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong>. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0637 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"3450\" data-end=\"3473\">\u0639\u0644\u0649 \u062a\u062a\u0628\u0639 \u062a\u0642\u062f\u0645\u0643<\/strong> \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. <\/p>\n<h3 data-start=\"3513\" data-end=\"3540\">2. \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0637\u0628\u0642\u0627\u062a<\/h3>\n<p data-start=\"3541\" data-end=\"3719\">\u0645\u0646 <strong data-start=\"3546\" data-end=\"3558\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"3563\" data-end=\"3572\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u0625\u0644\u0649 <strong data-start=\"3576\" data-end=\"3589\">\u0627\u0644\u0645\u0639\u0633\u0643\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a<\/strong> <strong data-start=\"3591\" data-end=\"3617\"><br \/>\n  <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u0648\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/a><br \/>\n<\/strong> \u0648\u062d\u062a\u0649 \u062a\u062f\u0631\u064a\u0628 <strong data-start=\"3628\" data-end=\"3641\">\u0643\u0631\u0629 \u0627\u0644\u0631\u064a\u0634\u0629<\/strong> \u0623\u0648 <strong data-start=\"3645\" data-end=\"3652\">\u0627\u0644\u0635\u0646\u062f\u0648\u0642<\/strong> \u060c \u062a\u0642\u062f\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062c\u0630\u0627\u0628\u0629.<\/p>\n<h3 data-start=\"3721\" data-end=\"3761\">3. \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0647\u0646\u064a<\/h3>\n<p data-start=\"3762\" data-end=\"4014\">\u0645\u0639 \u062a\u0648\u0641\u0631 <strong data-start=\"3767\" data-end=\"3789\">\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u064a\u0646<\/strong> \u0641\u064a \u0627\u0644\u0645\u0648\u0642\u0639 \u060c \u064a\u062a\u0644\u0642\u0649 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 <strong data-start=\"3825\" data-end=\"3844\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/strong> \u0644\u0636\u0645\u0627\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0644 <strong data-start=\"3861\" data-end=\"3872\">\u062a\u0645\u0631\u064a\u0646<\/strong> \u0622\u0645\u0646\u0627 \u0648\u0641\u0639\u0627\u0644\u0627. \u064a\u0633\u0645\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a \u0623\u0648 <strong data-start=\"3908\" data-end=\"3926\">\u0627\u0644\u062c\u0645\u0627\u0639\u064a<\/strong> \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0634\u062e\u0635\u064a \u0641\u064a \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646 <strong data-start=\"3992\" data-end=\"4011\">\u0645\u0631\u0627\u062d\u0644 \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong>. <\/p>\n<h3 data-start=\"4016\" data-end=\"4052\">4. \u0623\u062d\u062f\u062b \u0627\u0644\u0645\u0631\u0627\u0641\u0642<\/h3>\n<p data-start=\"4053\" data-end=\"4307\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u060c \u062a\u0648\u0641\u0631 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u0627\u0637\u0642 \u062a\u062f\u0631\u064a\u0628 <strong data-start=\"4086\" data-end=\"4104\">\u0645\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/strong> \u0645\u0639 <strong data-start=\"4125\" data-end=\"4142\">\u0645\u0639\u062f\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"4147\" data-end=\"4157\">\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> <strong data-start=\"4159\" data-end=\"4180\">\u0648\u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"4186\" data-end=\"4209\"><br \/>\n  <a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a<\/a><br \/>\n<\/strong>. \u064a\u0634\u0645\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646\u0647\u0627 \u0623\u064a\u0636\u0627 \u0645\u0646\u0627\u0637\u0642 <strong data-start=\"4229\" data-end=\"4236\">\u0633\u0628\u0627<\/strong> \u0648\u0645\u0646\u0627\u0637\u0642 \u062a\u0639\u0627\u0641\u064a \u0648\u0635\u0627\u0644\u0627\u062a \u0644\u062f\u0639\u0645 <strong data-start=\"4283\" data-end=\"4304\">\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629<\/strong>. <\/p>\n<h3 data-start=\"4309\" data-end=\"4342\">5. \u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639<\/h3>\n<p data-start=\"4343\" data-end=\"4533\">\u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u062c\u0627\u0647\u0644\u0627 <strong data-start=\"4384\" data-end=\"4400\">\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0647\u064a <strong data-start=\"4408\" data-end=\"4434\">\u0628\u064a\u0626\u062a\u0647 \u0627\u0644\u062f\u0627\u0639\u0645\u0629<\/strong>. \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629 \u0648\u0627\u0644\u0635\u062f\u0627\u0642\u0629 \u0627\u0644\u062d\u0645\u064a\u0645\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0642\u0648\u064a \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621. <\/p>\n<h2 data-start=\"4540\" data-end=\"4599\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633: \u0623\u0641\u0636\u0644 \u062e\u064a\u0627\u0631 \u0631\u064a\u0627\u0636\u064a \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h2>\n<p data-start=\"4601\" data-end=\"4886\">\u0645\u0646 \u0628\u064a\u0646 <strong data-start=\"4611\" data-end=\"4632\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062a\u0628\u0631\u0632 <a href=\"https:\/\/viragofitness.ae\/\"><br \/>\n  <strong data-start=\"4634\" data-end=\"4652\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong><br \/>\n<\/a> <strong data-start=\"4671\" data-end=\"4699\">\u0643\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0644\u0623\u0646\u0647\u0627 \u0645\u0635\u0645\u0645\u0629 <strong data-start=\"4720\" data-end=\"4745\">\u062d\u0635\u0631\u064a\u0627 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong>. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u064a\u0646\u0635\u0628 \u062a\u0631\u0643\u064a\u0632 \u0641\u064a\u0631\u0627\u063a\u0648 \u0639\u0644\u0649 \u062e\u0644\u0642 <strong data-start=\"4800\" data-end=\"4826\">\u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629<\/strong> \u062a\u0645\u0643\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 <strong data-start=\"4866\" data-end=\"4883\">\u0628\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0646. <\/p>\n<p data-start=\"4888\" data-end=\"4915\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u060c \u064a\u062a\u0645\u062a\u0639 \u0627\u0644\u0623\u0639\u0636\u0627\u0621:<\/p>\n<ul>\n<li data-start=\"4919\" data-end=\"4998\"><strong data-start=\"4919\" data-end=\"4937\">\u0645\u062f\u0631\u0628\u0648\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> <strong data-start=\"4942\" data-end=\"4964\">\u0648\u0645\u062f\u0631\u0628\u0648\u0646 \u0645\u0639\u062a\u0645\u062f\u0648\u0646<\/strong> \u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629.<\/li>\n<li data-start=\"5001\" data-end=\"5110\"><strong data-start=\"5009\" data-end=\"5031\">\u0645\u0631\u0627\u0641\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0639 \u0628\u0631\u0627\u0645\u062c \u0645\u062b\u0644 <strong data-start=\"5051\" data-end=\"5062\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> <strong data-start=\"5064\" data-end=\"5076\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"5078\" data-end=\"5092\">\u0648\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> <strong data-start=\"5098\" data-end=\"5107\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong>.<\/li>\n<li data-start=\"5113\" data-end=\"5212\">\u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"5125\" data-end=\"5146\">\u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> \u0623\u0648 <strong data-start=\"5150\" data-end=\"5167\">\u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0644\u0643\u0644 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629.<\/li>\n<li data-start=\"5215\" data-end=\"5316\">\u0623\u062c\u0648\u0627\u0621 \u0645\u062d\u0641\u0632\u0629 \u0641\u064a <strong data-start=\"5242\" data-end=\"5261\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629 \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u064a\u0633\u0647\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0634\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u062c\u0627\u0648\u0631\u0629.<\/li>\n<li data-start=\"5319\" data-end=\"5436\">\u0646\u0647\u062c \u0634\u0627\u0645\u0644 \u064a\u062c\u0645\u0639 <strong data-start=\"5349\" data-end=\"5372\">\u0628\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 <strong data-start=\"5385\" data-end=\"5411\">\u062a\u062d\u0648\u0644\u0627 \u062f\u0627\u0626\u0645\u0627<\/strong> \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n<p data-start=\"5438\" data-end=\"5592\">\u062a\u0645\u062b\u0644 \u0641\u064a\u0631\u0627\u063a\u0648 \u0645\u0627 \u062a\u0628\u062d\u062b \u0639\u0646\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u062a\u0632\u0627\u064a\u062f: \u0644\u064a\u0633 \u0641\u0642\u0637 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0648\u0644\u0643\u0646 <strong data-start=\"5521\" data-end=\"5537\">\u0646\u0627\u062f\u064a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u064a\u0645\u0632\u062c \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062b \u0648\u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639.<\/p>\n<h3 data-start=\"336\" data-end=\"380\">\u0646\u0645\u0648 \u0639\u0636\u0648\u064a\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"382\" data-end=\"763\">\u0639\u0644\u0649 \u0645\u062f\u0649 \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u062e\u0645\u0633 \u0627\u0644\u0645\u0627\u0636\u064a\u0629\u060c \u0627\u0631\u062a\u0641\u0639\u062a \u0623\u0639\u062f\u0627\u062f <strong data-start=\"408\" data-end=\"426\">\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0641\u064a <strong data-start=\"438\" data-end=\"447\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0645\u0637\u0631\u062f\u060c \u0645\u0645\u0627 \u064a\u0639\u0643\u0633 \u0627\u062a\u062c\u0627\u0647\u0627 \u0623\u0648\u0633\u0639 \u0646\u0637\u0627\u0642\u0627 \u0641\u064a \u062f\u0648\u0644\u0629 \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u062d\u064a\u062b \u062a\u0639\u0637\u064a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 <strong data-start=\"551\" data-end=\"562\">\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0645\u0646\u0638\u0645. \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0628\u0627\u0621 \u060c \u0627\u0639\u062a\u0645\u062f \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629. \u0648\u0644\u0643\u0646 \u0627\u0644\u0622\u0646 \u060c \u0623\u062f\u062a \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 <strong data-start=\"679\" data-end=\"701\"><br \/>\n  <a href=\"..\/..\/best-ladies-gym-in-ajman\/\">\u0648\u0645\u0631\u0627\u0641\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><br \/>\n<\/strong> \u0648\u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629 \u0625\u0644\u0649 \u0639\u0648\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629.  <\/p>\n<p data-start=\"765\" data-end=\"1081\">\u0633\u062a\u062c\u062f \u0627\u0644\u064a\u0648\u0645 <strong data-start=\"784\" data-end=\"801\">\u0646\u0648\u0627\u062f\u064a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u0641\u064a \u0645\u0646\u0627\u0637\u0642 \u0645\u062b\u0644 <strong data-start=\"816\" data-end=\"829\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> <strong data-start=\"831\" data-end=\"846\">\u0648\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629 2<\/strong> \u0648\u062d\u062a\u0649 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062d\u062f\u0648\u062f <strong data-start=\"866\" data-end=\"877\">\u0627\u0644\u0634\u0627\u0631\u0642\u0629<\/strong> \u062a\u0642\u062f\u0645 \u0628\u0627\u0642\u0627\u062a \u0639\u0636\u0648\u064a\u0629 \u062a\u0644\u0628\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u064a\u0632\u0627\u0646\u064a\u0627\u062a. \u0645\u0646 \u0627\u0644\u062a\u0635\u0627\u0631\u064a\u062d <strong data-start=\"946\" data-end=\"960\">\u0627\u0644\u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/strong> \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0637 \u0627\u0644\u0633\u0646\u0648\u064a\u0629 \u060c \u062a\u0633\u062a\u0643\u0634\u0641 \u0627\u0644\u0646\u0633\u0627\u0621 \u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"1005\" data-end=\"1021\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 <strong data-start=\"1059\" data-end=\"1078\">\u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f. <\/p>\n<p data-start=\"1083\" data-end=\"1332\">\u0641\u064a <strong data-start=\"1086\" data-end=\"1104\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0639\u0636\u0648\u064a\u0627\u062a \u0628\u0645\u0631\u0648\u0646\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0623\u0629 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u064a\u0646 <strong data-start=\"1174\" data-end=\"1191\"><br \/>\n  <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/a><br \/>\n<\/strong> \u0623\u0648 <strong data-start=\"1193\" data-end=\"1214\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> \u0623\u0648 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0645\u0639\u0627. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0646\u062d\u0648 <strong data-start=\"1312\" data-end=\"1329\">\u0623\u0647\u062f\u0627\u0641 \u0645\u062d\u062f\u062f\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong>.  <\/p>\n<h3 data-start=\"1339\" data-end=\"1379\">\u0641\u0635\u0648\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/h3>\n<p data-start=\"1381\" data-end=\"1503\">\u062a\u062a\u0645\u062b\u0644 \u0625\u062d\u062f\u0649 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 <strong data-start=\"1412\" data-end=\"1428\">\u0646\u0627\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0643\u0644 \u0645\u0646 <strong data-start=\"1447\" data-end=\"1465\"><br \/>\n  <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0645\u0627\u0639\u064a<\/a><br \/>\n<\/strong> \u0648\u062c\u0644\u0633\u0627\u062a <strong data-start=\"1470\" data-end=\"1491\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> .<\/p>\n<ul>\n<li data-start=\"1507\" data-end=\"1848\"><strong data-start=\"1507\" data-end=\"1533\">\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong>: \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0632\u062f\u0647\u0631\u0646 \u0641\u064a <strong data-start=\"1569\" data-end=\"1595\">\u0628\u064a\u0626\u0629 \u0645\u062d\u0641\u0632\u0629<\/strong>. \u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"1613\" data-end=\"1625\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u060c <strong data-start=\"1627\" data-end=\"1636\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u060c <strong data-start=\"1638\" data-end=\"1649\">\u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u060c <strong data-start=\"1651\" data-end=\"1665\">\u0648\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> \u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u062a\u0646\u0633\u064a\u0642\u0627\u062a \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629 \u0645\u062b\u0644 <strong data-start=\"1701\" data-end=\"1708\">trx<\/strong> \u0623\u0648 <strong data-start=\"1712\" data-end=\"1725\">\u0645\u0639\u0633\u0643\u0631 \u0627\u0644\u062a\u0645\u0647\u064a\u062f<\/strong>. \u062a\u0633\u0627\u0639\u062f \u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"1753\" data-end=\"1771\">\u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u0627<\/strong> \u060c \u0648\u062a\u0639\u0644\u0645 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639\u0627.  <\/li>\n<li data-start=\"1852\" data-end=\"2180\"><strong data-start=\"1852\" data-end=\"1873\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong>: \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0641\u0636\u0644\u0646 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0641\u0631\u062f\u064a \u060c \u064a\u0642\u0648\u0645 <strong data-start=\"1916\" data-end=\"1938\">\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0648\u0646<\/strong> \u0641\u064a Virago <strong data-start=\"1963\" data-end=\"1980\">\u0628\u0625\u0646\u0634\u0627\u0621 \u062e\u0637\u0637 \u062a\u0645\u0631\u064a\u0646<\/strong> \u0645\u062e\u0635\u0635\u0629 \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 <strong data-start=\"2026\" data-end=\"2043\">\u0648\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 <strong data-start=\"2058\" data-end=\"2074\">\u0628\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/strong> \u0623\u0648 <strong data-start=\"2076\" data-end=\"2099\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a<\/strong> \u0623\u0648 <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a> \u060c <strong data-start=\"2117\" data-end=\"2135\">\u0641\u0625\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u064a\u062a\u062a\u0628\u0639\u0648\u0646<\/strong> \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u064a\u0648\u0641\u0631\u0648\u0646 \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629. <\/li>\n<\/ul>\n<p data-start=\"2182\" data-end=\"2328\">\u062a\u062c\u0645\u0639 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u064a\u0646 \u0643\u0644\u0627 \u0627\u0644\u0634\u0643\u0644\u064a\u0646: \u062d\u0636\u0648\u0631 \u062f\u0631\u0648\u0633 \u062c\u0645\u0627\u0639\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0645\u062a\u0639\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u062c\u062f\u0648\u0644\u0629 <strong data-start=\"2275\" data-end=\"2305\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a\u0629<\/strong> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0645\u0631\u0643\u0632\u0629.<\/p>\n<h3 data-start=\"2335\" data-end=\"2374\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0641\u0648\u0642 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/h3>\n<p data-start=\"2376\" data-end=\"2472\">\u062a\u062c\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 <strong data-start=\"2399\" data-end=\"2416\">\u0646\u0648\u0627\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> <strong data-start=\"2421\" data-end=\"2437\">\u0648\u0627\u0644\u0646\u0648\u0627\u062f\u064a \u0627\u0644\u0635\u062d\u064a\u0629<\/strong> \u062a\u0642\u062f\u0645 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644:<\/p>\n<ol>\n<li data-start=\"2477\" data-end=\"2566\"><strong data-start=\"2477\" data-end=\"2506\">\u0627\u0644\u0625\u0634\u0631\u0627\u0641 \u0627\u0644\u0645\u0647\u0646\u064a:<\/strong> \u064a\u0636\u0645\u0646 <strong data-start=\"2509\" data-end=\"2518\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li>\n<li data-start=\"2570\" data-end=\"2713\"><strong data-start=\"2570\" data-end=\"2591\">\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629:<\/strong> \u062a\u0648\u0641\u0631 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0633\u0627\u062d\u0627\u062a <strong data-start=\"2605\" data-end=\"2623\">\u0645\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/strong> \u0645\u0639 \u0623\u062c\u0647\u0632\u0629 <strong data-start=\"2636\" data-end=\"2646\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> <strong data-start=\"2651\" data-end=\"2672\">\u0648\u0627\u0644\u0642\u0648\u0629<\/strong> \u063a\u064a\u0631 \u0627\u0644\u0645\u0645\u0643\u0646\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/li>\n<li data-start=\"2717\" data-end=\"2823\"><strong data-start=\"2717\" data-end=\"2739\">\u062f\u0639\u0645 \u0627\u0644\u0645\u062c\u062a\u0645\u0639:<\/strong> \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a <strong data-start=\"2754\" data-end=\"2780\">\u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629<\/strong> \u0645\u0639 \u0646\u0633\u0627\u0621 \u0623\u062e\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629.<\/li>\n<li data-start=\"2827\" data-end=\"2943\"><strong data-start=\"2827\" data-end=\"2839\">\u0646\u0648\u0639:<\/strong> \u0645\u0646 <strong data-start=\"2845\" data-end=\"2859\">\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> <strong data-start=\"2864\" data-end=\"2874\">\u0648\u0627\u0644\u0643\u0627\u0631\u0627\u062a\u064a\u0647<\/strong> \u0625\u0644\u0649 <strong data-start=\"2878\" data-end=\"2890\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"2895\" data-end=\"2906\">\u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u060c \u062a\u0642\u062f\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0637\u0631\u0642\u0627 \u0644\u0627 \u062d\u0635\u0631 \u0644\u0647\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628.<\/li>\n<li data-start=\"2947\" data-end=\"3067\"><strong data-start=\"2947\" data-end=\"2971\">\u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0645\u0646\u0638\u0645\u0629:<\/strong> \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u062e\u0645\u064a\u0646 \u060c \u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"3006\" data-end=\"3027\">\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0645\u0635\u0645\u0645\u0629 <strong data-start=\"3041\" data-end=\"3064\">\u0644\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong>.<\/li>\n<\/ol>\n<p data-start=\"3069\" data-end=\"3199\">\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062b\u0644 <strong data-start=\"3091\" data-end=\"3109\">Virago Fitness<\/strong> \u064a\u0646\u0638\u0631 \u0625\u0644\u064a\u0647\u0627 \u0627\u0644\u0622\u0646 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 <strong data-start=\"3130\" data-end=\"3151\">\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 <strong data-start=\"3170\" data-end=\"3196\">\u0639\u0646 \u062a\u062d\u0648\u0644 \u062f\u0627\u0626\u0645<\/strong>.<\/p>\n<h3 data-start=\"3206\" data-end=\"3254\">\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629<\/h3>\n<p data-start=\"3256\" data-end=\"3407\">\u0633\u0628\u0628 \u0622\u062e\u0631 \u064a\u062c\u0639\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0641\u0636\u0644\u0646 <strong data-start=\"3288\" data-end=\"3301\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0647\u0648 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0645\u062c\u0629 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629. \u062a\u062c\u0645\u0639 \u0645\u0639\u0638\u0645 <strong data-start=\"3364\" data-end=\"3383\">\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u0622\u0646: <\/p>\n<ul>\n<li data-start=\"3411\" data-end=\"3503\"><strong data-start=\"3411\" data-end=\"3430\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0644\u0628<\/strong> &#8211; \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0623\u0648 <strong data-start=\"3464\" data-end=\"3472\">\u062c\u0644\u0633\u0627\u062a HIIT<\/strong> \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/li>\n<li data-start=\"3506\" data-end=\"3608\"><strong data-start=\"3506\" data-end=\"3527\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> &#8211; \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0623\u0634\u0631\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 <strong data-start=\"3566\" data-end=\"3589\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a<\/strong> \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629.<\/li>\n<li data-start=\"3611\" data-end=\"3696\"><strong data-start=\"3611\" data-end=\"3633\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644<\/strong> &#8211; \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0648\u062a\u0646\u0633\u064a\u0642\u0627\u062a <strong data-start=\"3649\" data-end=\"3662\">\u0627\u0644\u0645\u0639\u0633\u0643\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u062f\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/li>\n<li data-start=\"3699\" data-end=\"3802\"><strong data-start=\"3699\" data-end=\"3719\">\u062e\u064a\u0627\u0631\u0627\u062a \u0634\u0627\u0645\u0644\u0629<\/strong> &#8211; <strong data-start=\"3722\" data-end=\"3733\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0623\u0648 <strong data-start=\"3735\" data-end=\"3747\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0623\u0648 <strong data-start=\"3752\" data-end=\"3761\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u0644\u0627\u0633\u062a\u0643\u0645\u0627\u0644 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/li>\n<\/ul>\n<p data-start=\"3804\" data-end=\"3929\">\u064a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0628\u0639\u0627\u062f <strong data-start=\"3866\" data-end=\"3877\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> &#8211; \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062b\u0642\u0629.<\/p>\n<h3 data-start=\"3936\" data-end=\"3985\">\u0645\u0642\u0627\u0631\u0646\u0629 \u0635\u0627\u0644\u0627\u062a \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0644\u0634\u0627\u0631\u0642\u0629 \u0648\u062f\u0628\u064a<\/h3>\n<p data-start=\"3987\" data-end=\"4153\">\u062a\u062a\u0633\u0627\u0621\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0647\u0646 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 <strong data-start=\"4031\" data-end=\"4048\">\u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062f\u0628\u064a<\/strong> \u0623\u0648 <strong data-start=\"4052\" data-end=\"4063\">\u0627\u0644\u0634\u0627\u0631\u0642\u0629<\/strong> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0631\u0627\u0641\u0642 \u0623\u0641\u0636\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0635\u0639\u0648\u062f <strong data-start=\"4108\" data-end=\"4129\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0642\u062f \u063a\u064a\u0631 \u0627\u0644\u0644\u0639\u0628\u0629. <\/p>\n<ul>\n<li data-start=\"4157\" data-end=\"4262\">\u064a\u0648\u0641\u0631 <strong data-start=\"4157\" data-end=\"4182\">\u0646\u0627\u062f\u064a \u0625\u0646\u0641\u064a\u0646\u064a\u062a\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> <strong data-start=\"4187\" data-end=\"4203\">\u0648Peak Fitness<\/strong> <strong data-start=\"4219\" data-end=\"4237\">\u0645\u0631\u0627\u0641\u0642 \u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u062d\u062f\u064a\u062b\u0629 \u0645\u0639 \u0641\u0635\u0648\u0644 \u0645\u062a\u0642\u062f\u0645\u0629.<\/li>\n<li data-start=\"4265\" data-end=\"4349\">\u064a\u0624\u0643\u062f <strong data-start=\"4265\" data-end=\"4282\">\u0633\u0627\u062d\u0629 \u0627\u0644\u0635\u062d\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062e\u062f\u0645\u0627\u062a <strong data-start=\"4317\" data-end=\"4324\">\u0627\u0644\u0633\u0628\u0627<\/strong> \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u062c\u062a\u0645\u0639\u0629.<\/li>\n<li data-start=\"4352\" data-end=\"4455\">\u062a\u0631\u0643\u0632 <strong data-start=\"4352\" data-end=\"4370\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u0639\u0644\u0649 \u062a\u0645\u0643\u064a\u0646 \u0627\u0644\u0645\u0631\u0623\u0629 \u0641\u0642\u0637 \u060c \u0648\u062a\u0642\u062f\u0645 \u0628\u0631\u0627\u0645\u062c \u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a <strong data-start=\"4439\" data-end=\"4452\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"4457\" data-end=\"4697\">\u062a\u0646\u0627\u0641\u0633 \u0647\u0630\u0647 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u0627\u0641\u0633\u064a \u0627\u0644\u0645\u062f\u0646 \u0627\u0644\u0643\u0628\u0631\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0648\u0641\u064a\u0631 <strong data-start=\"4511\" data-end=\"4531\">\u0623\u062d\u062f\u062b<\/strong> \u0627\u0644\u0645\u0639\u062f\u0627\u062a <strong data-start=\"4546\" data-end=\"4565\">\u0648\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/strong> \u0645\u062d\u0644\u064a\u0627. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"4589\" data-end=\"4606\">\u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0634\u0646 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062a\u0646\u0642\u0644\u0627\u062a \u0637\u0648\u064a\u0644\u0629 &#8211; \u0641\u0642\u0637 \u062a\u062f\u0631\u064a\u0628 \u0641\u0639\u0627\u0644 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647 \u0641\u064a \u0645\u062c\u062a\u0645\u0639\u0647\u0646. <\/p>\n<h3 data-start=\"4704\" data-end=\"4752\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0635\u0627\u0644\u0629 \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/h3>\n<p data-start=\"4754\" data-end=\"5015\">\u0628\u064a\u0646\u0645\u0627 \u064a\u0646\u0645\u0648 \u0627\u0644\u0633\u0648\u0642 \u060c \u062a\u0645 \u062a\u0633\u0644\u064a\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 <strong data-start=\"4783\" data-end=\"4801\">Virago Fitness<\/strong> \u0645\u0631\u0627\u0631\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u0627 <strong data-start=\"4835\" data-end=\"4863\">\u0643\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0628\u0633\u0628\u0628 \u0646\u0647\u062c\u0647\u0627 \u0627\u0644\u0645\u062e\u0635\u0635. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u0641\u0625\u0646 Virago <strong data-start=\"4929\" data-end=\"4954\">\u0645\u062e\u0635\u0635\u0629 \u062d\u0635\u0631\u064a\u0627 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u060c \u0645\u0639 \u0628\u0631\u0627\u0645\u062c \u0645\u0635\u0645\u0645\u0629 \u062d\u0648\u0644 <a href=\"..\/..\/ultimate-womens-fitness-and-health-guide-ajman\/\">\u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629<\/a> \u0648\u0639\u0627\u0641\u064a\u062a\u0647\u0627. <\/p>\n<p data-start=\"5017\" data-end=\"5042\">\u0645\u0627 \u064a\u0645\u064a\u0632 \u0641\u064a\u0631\u0627\u063a\u0648:<\/p>\n<ul>\n<li data-start=\"5046\" data-end=\"5100\"><strong data-start=\"5046\" data-end=\"5064\">\u0645\u062f\u0631\u0628\u0648\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0646\u0633\u0627\u0621.<\/li>\n<li data-start=\"5103\" data-end=\"5190\">\u0641\u0635\u0648\u0644 \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 <strong data-start=\"5127\" data-end=\"5139\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"5144\" data-end=\"5155\">\u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0625\u0644\u0649 <strong data-start=\"5159\" data-end=\"5173\">\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> <strong data-start=\"5178\" data-end=\"5187\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong>.<\/li>\n<li data-start=\"5193\" data-end=\"5299\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 <strong data-start=\"5204\" data-end=\"5230\">\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u062f\u0627\u0639\u0645\u0629<\/strong> &#8211; <strong data-start=\"5233\" data-end=\"5249\">\u0646\u0627\u062f\u064a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u062d\u064a\u062b \u062a\u0634\u0639\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0625\u0644\u0647\u0627\u0645.<\/li>\n<li data-start=\"5302\" data-end=\"5410\">\u064a\u0642\u0639 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0641\u064a <strong data-start=\"5326\" data-end=\"5339\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a <strong data-start=\"5375\" data-end=\"5384\">\u0639\u062c\u0645\u0627\u0646<\/strong> <strong data-start=\"5396\" data-end=\"5407\">\u0648\u0627\u0644\u0634\u0627\u0631\u0642\u0629<\/strong> \u0627\u0644\u0642\u0631\u064a\u0628\u0629.<\/li>\n<li data-start=\"5413\" data-end=\"5553\">\u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"5422\" data-end=\"5436\">\u0639\u0636\u0648\u064a\u0629<\/strong> \u0645\u0631\u0646\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u0631\u0635 <strong data-start=\"5456\" data-end=\"5470\">\u0648\u0628\u0627\u0642\u0627\u062a \u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u0645\u062c\u0627\u0646\u064a\u0629<\/strong> \u0644\u0643\u0644 \u0645\u0646 <strong data-start=\"5507\" data-end=\"5524\">\u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> <strong data-start=\"5529\" data-end=\"5550\">\u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"5555\" data-end=\"5689\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062a\u0637\u0644\u0639\u0646 \u0625\u0644\u0649 <strong data-start=\"5576\" data-end=\"5606\">\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/strong> \u0641\u064a \u0628\u064a\u0626\u0629 \u0645\u0646\u0638\u0645\u0629 \u0648\u0645\u062d\u0641\u0632\u0629 \u060c \u0641\u0625\u0646 \u0641\u064a\u0631\u0627\u063a\u0648 \u0647\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 &#8211; \u0625\u0646\u0647\u0627 \u0645\u062c\u062a\u0645\u0639.<\/p>\n<h3 data-start=\"320\" data-end=\"364\">\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0645\u0639 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"366\" data-end=\"536\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u0627 \u0644\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 <strong data-start=\"427\" data-end=\"443\">\u0628\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0641\u0625\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0647\u064a \u0641\u0647\u0645 \u0645\u0627 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u062c\u0627\u062d. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0639\u0645\u0644\u064a\u0629: <\/p>\n<ul>\n<li data-start=\"540\" data-end=\"710\"><strong data-start=\"540\" data-end=\"570\">\u062d\u062f\u062f \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643:<\/strong> \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0641\u0625\u0646 \u0627\u0644\u0648\u0636\u0648\u062d \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 <strong data-start=\"691\" data-end=\"707\">\u0646\u0627\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/li>\n<li data-start=\"713\" data-end=\"884\"><strong data-start=\"713\" data-end=\"744\">\u0627\u0633\u062a\u0643\u0634\u0641 \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0636\u0648\u064a\u0629:<\/strong> \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <strong data-start=\"757\" data-end=\"778\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u062f\u0631\u0648\u0633\u0627 <strong data-start=\"785\" data-end=\"799\">\u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u0645\u062c\u0627\u0646\u064a\u0629<\/strong> \u0623\u0648 \u0628\u0627\u0642\u0627\u062a \u0645\u0631\u0646\u0629. \u0627\u0633\u062a\u0641\u062f \u0645\u0646 \u0647\u0630\u0647 \u0642\u0628\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/li>\n<li data-start=\"887\" data-end=\"1040\"><strong data-start=\"887\" data-end=\"911\">\u0642\u0645 \u0628\u062c\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u0641\u0642:<\/strong> \u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u0629 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a <strong data-start=\"940\" data-end=\"962\">\u0645\u0631\u0627\u0641\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u062a\u0644\u0628\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 &#8211; \u062a\u062d\u0642\u0642 <strong data-start=\"989\" data-end=\"1006\">\u0645\u0646 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0648\u0627\u0644\u0646\u0638\u0627\u0641\u0629 \u0648\u0627\u0644\u0623\u062c\u0648\u0627\u0621 \u0627\u0644\u0639\u0627\u0645\u0629.<\/li>\n<li data-start=\"1043\" data-end=\"1187\"><strong data-start=\"1043\" data-end=\"1065\">\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646:<\/strong> \u0633\u064a\u0633\u062a\u063a\u0631\u0642 <strong data-start=\"1073\" data-end=\"1082\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 <strong data-start=\"1086\" data-end=\"1097\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u0627\u0644\u062c\u064a\u062f \u0648\u0642\u062a\u0627 \u0644\u0641\u0647\u0645 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0648\u0627\u0642\u062a\u0631\u0627\u062d <strong data-start=\"1163\" data-end=\"1184\">\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0645\u062e\u0635\u0635\u0629.<\/li>\n<li data-start=\"1190\" data-end=\"1301\"><strong data-start=\"1190\" data-end=\"1210\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642:<\/strong> \u062a\u0623\u062a\u064a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u062e\u0637\u0637 \u0644\u0623\u0633\u0628\u0648\u0639\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d <strong data-start=\"1253\" data-end=\"1269\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u062c\u0632\u0621\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643. <\/li>\n<\/ul>\n<p data-start=\"1303\" data-end=\"1474\">\u0641\u064a <strong data-start=\"1306\" data-end=\"1324\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0623\u0629 <strong data-start=\"1343\" data-end=\"1374\">\u0628\u0633\u0647\u0648\u0644\u0629 \u0628\u062f\u0621 \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u062c\u0644\u0633\u0627\u062a<\/strong> \u062a\u0645\u0647\u064a\u062f\u064a\u0629 \u0648\u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u0645\u0639 <strong data-start=\"1422\" data-end=\"1440\">\u0645\u062f\u0631\u0628\u064a\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u0648\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/p>\n<h3 data-start=\"1481\" data-end=\"1527\">\u0645\u0627\u0630\u0627 \u062a\u062a\u0648\u0642\u0639 \u0641\u064a \u062c\u0644\u0633\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/h3>\n<p data-start=\"1529\" data-end=\"1752\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0646\u062a\u0642\u0644\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 <strong data-start=\"1589\" data-end=\"1607\">\u0645\u0631\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0623\u0645\u0631\u0627 \u0645\u062e\u064a\u0641\u0627. \u0644\u0643\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0648\u062e\u0627\u0635\u0629 <strong data-start=\"1657\" data-end=\"1672\">\u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u060c \u062a\u062e\u0644\u0642 \u062c\u0648\u0627 \u062a\u0631\u062d\u064a\u0628\u064a\u0627. \u0625\u0644\u064a\u0643 \u0645\u0627 \u062a\u0628\u062f\u0648 \u0639\u0644\u064a\u0647 \u0627\u0644\u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0639\u0627\u062f\u0629:  <\/p>\n<ol>\n<li data-start=\"1757\" data-end=\"1867\"><strong data-start=\"1757\" data-end=\"1773\">\u0627\u062a\u062c\u0627\u0647:<\/strong> \u0633\u064a\u0631\u0634\u062f\u0643 \u0645\u062f\u0631\u0628 \u0639\u0628\u0631 \u0627\u0644\u0645\u0633\u0627\u062d\u0629 \u0648\u064a\u0634\u0631\u062d \u0644\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <strong data-start=\"1844\" data-end=\"1864\">\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629<\/strong>.<\/li>\n<li data-start=\"1871\" data-end=\"1980\"><strong data-start=\"1871\" data-end=\"1892\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a:<\/strong> \u062a\u0648\u0642\u0639 \u062d\u0631\u0643\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"1918\" data-end=\"1928\">\u0627\u0644\u0642\u0644\u0628<\/strong> \u0623\u0648 \u062a\u062f\u0631\u064a\u0628\u0627\u062a <strong data-start=\"1947\" data-end=\"1970\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/li>\n<li data-start=\"1984\" data-end=\"2117\"><strong data-start=\"1984\" data-end=\"2002\">\u062a\u0645\u0631\u064a\u0646 \u0645\u0642\u062f\u0645\u0629:<\/strong> \u0642\u062f \u064a\u0634\u0645\u0644 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 <strong data-start=\"2030\" data-end=\"2051\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0644\u062a\u0642\u064a\u064a\u0645 <strong data-start=\"2097\" data-end=\"2114\">\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong>.<\/li>\n<li data-start=\"2121\" data-end=\"2179\"><strong data-start=\"2121\" data-end=\"2135\">\u0627\u0644\u062a\u0647\u062f\u0626\u0629:<\/strong> \u0644\u062d\u0645\u0627\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<\/ol>\n<p data-start=\"2181\" data-end=\"2317\">\u0641\u064a <strong data-start=\"2184\" data-end=\"2202\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u060c \u064a\u062a\u0645 \u0625\u0642\u0631\u0627\u0646 \u0643\u0644 \u0648\u0627\u0641\u062f \u062c\u062f\u064a\u062f \u0628\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u062f\u0627\u0639\u0645\u0629 \u0628\u062d\u064a\u062b \u062a\u0634\u0639\u0631 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0628\u0627\u0644\u062a\u0645\u0643\u064a\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u0631\u0628\u0643\u0629.<\/p>\n<h3 data-start=\"2324\" data-end=\"2379\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/h3>\n<p data-start=\"2381\" data-end=\"2496\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0639\u0648\u062f \u0627\u0644\u0642\u0631\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u062f\u0627\u0645\u0629. \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u060c \u062a\u0642\u062f\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629: <\/p>\n<ul>\n<li data-start=\"2500\" data-end=\"2611\"><strong data-start=\"2500\" data-end=\"2516\">\u0627\u0644\u0627\u062a\u0633\u0627\u0642:<\/strong> \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u0645\u062c\u062f\u0648\u0644\u0629 \u0645\u062b\u0644 <strong data-start=\"2540\" data-end=\"2552\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"2554\" data-end=\"2565\">\u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> <strong data-start=\"2571\" data-end=\"2585\">\u0648\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0633\u0624\u0648\u0644\u0627\u062a.<\/li>\n<li data-start=\"2614\" data-end=\"2684\"><strong data-start=\"2614\" data-end=\"2628\">\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\u062f\u0627\u0641\u0639 \u0648\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621.<\/li>\n<li data-start=\"2687\" data-end=\"2813\"><strong data-start=\"2687\" data-end=\"2707\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0628\u0631\u0627\u0621:<\/strong> \u0645\u0639 \u0648\u062c\u0648\u062f <strong data-start=\"2713\" data-end=\"2735\">\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u0639\u062a\u0645\u062f\u064a\u0646<\/strong> \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f \u060c \u064a\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a <strong data-start=\"2772\" data-end=\"2803\">\u0648\u064a\u062d\u0642\u0642\u0648\u0646 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645<\/strong> \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/li>\n<li data-start=\"2816\" data-end=\"2941\"><strong data-start=\"2816\" data-end=\"2838\">\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629:<\/strong> \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0636\u0627\u0641\u0627\u062a \u0645\u062b\u0644 \u0639\u0644\u0627\u062c\u0627\u062a <strong data-start=\"2870\" data-end=\"2877\">\u0627\u0644\u0633\u0628\u0627<\/strong> \u0623\u0648 <strong data-start=\"2890\" data-end=\"2916\">\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0623\u0648 \u0646\u062f\u0648\u0627\u062a \u0627\u0644\u0639\u0627\u0641\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"2943\" data-end=\"3070\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0648\u0627\u0632\u0646\u0646 \u0628\u064a\u0646 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0648\u0627\u0644\u0623\u0633\u0631\u0629 \u0648\u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0634\u062e\u0635\u064a \u060c \u062a\u0648\u0641\u0631 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0647\u064a\u0643\u0644 \u0648\u0627\u0644\u0625\u0644\u0647\u0627\u0645 \u0627\u0644\u0630\u064a \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u064a\u0647 \u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n<h3 data-start=\"3077\" data-end=\"3113\">\u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"3115\" data-end=\"3210\">\u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062a\u0634\u0627\u0628\u0647\u0629. \u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062c\u0628 \u0627\u0644\u0628\u062d\u062b \u0639\u0646\u0647 \u0639\u0646\u062f \u062a\u0642\u064a\u064a\u0645 <strong data-start=\"3186\" data-end=\"3207\">\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong>: <\/p>\n<ul>\n<li data-start=\"3214\" data-end=\"3317\"><strong data-start=\"3214\" data-end=\"3229\">\u0645\u0631\u0627\u0641\u0642:<\/strong> \u0647\u0644 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"3241\" data-end=\"3259\">\u0645\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/strong> \u0628\u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"3270\" data-end=\"3280\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> <strong data-start=\"3285\" data-end=\"3306\">\u0648\u0627\u0644\u0642\u0648\u0629<\/strong> \u061f<\/li>\n<li data-start=\"3320\" data-end=\"3442\"><strong data-start=\"3320\" data-end=\"3333\">\u0627\u0644\u0628\u0631\u0627\u0645\u062c:<\/strong> \u0647\u0644 \u064a\u0642\u062f\u0645\u0648\u0646 <strong data-start=\"3356\" data-end=\"3377\">\u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0645\u062a\u0646\u0648\u0639\u0629 \u060c \u0645\u0646 <strong data-start=\"3384\" data-end=\"3393\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> <strong data-start=\"3398\" data-end=\"3410\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0625\u0644\u0649 <strong data-start=\"3414\" data-end=\"3427\">\u0627\u0644\u0645\u0639\u0633\u0643\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a<\/strong> \u0648 <strong data-start=\"3432\" data-end=\"3439\">trx<\/strong>\u061f<\/li>\n<li data-start=\"3445\" data-end=\"3540\"><strong data-start=\"3445\" data-end=\"3458\">\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646:<\/strong> \u0647\u0644 <strong data-start=\"3467\" data-end=\"3478\">\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646<\/strong> <strong data-start=\"3483\" data-end=\"3504\">\u0648\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u0634\u062e\u0635\u064a\u0648\u0646 \u0645\u0639\u062a\u0645\u062f\u0648\u0646<\/strong> \u0628\u062e\u0628\u0631\u0629 \u0645\u062b\u0628\u062a\u0629\u061f<\/li>\n<li data-start=\"3543\" data-end=\"3647\"><strong data-start=\"3543\" data-end=\"3557\">\u0645\u062c\u062a\u0645\u0639:<\/strong> \u0647\u0644 \u062a\u0648\u0641\u0631 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"3581\" data-end=\"3607\">\u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629<\/strong> \u062d\u064a\u062b \u062a\u0634\u0639\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u062a\u0634\u062c\u064a\u0639\u061f<\/li>\n<li data-start=\"3650\" data-end=\"3763\"><strong data-start=\"3650\" data-end=\"3666\">\u0645\u0631\u0641\u0642:<\/strong> \u0647\u0644 \u064a\u0642\u0639 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0645\u0646\u0632\u0644\u0643 \u0623\u0648 \u0639\u0645\u0644\u0643\u061f \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0634\u0647\u064a\u0631\u0629 <strong data-start=\"3727\" data-end=\"3740\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> <strong data-start=\"3745\" data-end=\"3760\">\u0648\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629 2<\/strong>. <\/li>\n<li data-start=\"3766\" data-end=\"4010\"><strong data-start=\"3766\" data-end=\"3781\">\u0630\u0643\u0631:<\/strong> \u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a. \u0623\u0633\u0645\u0627\u0621 \u0645\u062b\u0644 <strong data-start=\"3819\" data-end=\"3844\">Infinity Fitness Club<\/strong> \u0648 <strong data-start=\"3846\" data-end=\"3863\">Health Square<\/strong> \u0648 <strong data-start=\"3869\" data-end=\"3885\">Peak Fitness<\/strong> \u0645\u0639\u0631\u0648\u0641\u0629 \u062c\u064a\u062f\u0627 \u060c \u0648\u0644\u0643\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u060c \u062a\u0635\u0646\u0641 <strong data-start=\"3934\" data-end=\"3952\">Virago Fitness<\/strong> \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 <strong data-start=\"3979\" data-end=\"4007\">\u0643\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong>. <\/li>\n<\/ul>\n<h3 data-start=\"4017\" data-end=\"4064\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633: \u062a\u0645\u0643\u064a\u0646 \u0627\u0644\u0645\u0631\u0623\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"4066\" data-end=\"4269\">\u0645\u0627 \u064a\u062c\u0639\u0644 <strong data-start=\"4077\" data-end=\"4095\">Virago Fitness<\/strong> \u0645\u0645\u064a\u0632\u0627 \u0647\u0648 \u062a\u0631\u0643\u064a\u0632\u0647\u0627 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u0631\u0623\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0644\u0628\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0643\u0644\u0627 \u0627\u0644\u062c\u0646\u0633\u064a\u0646 \u060c \u0641\u0625\u0646 \u0641\u064a\u0631\u0627\u063a\u0648 \u0647\u064a <strong data-start=\"4186\" data-end=\"4214\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641. <\/p>\n<p data-start=\"4271\" data-end=\"4292\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0628\u0627\u0631\u0632\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li><strong data-start=\"4296\" data-end=\"4314\">\u0645\u062f\u0631\u0628\u0648\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u064a\u0635\u0645\u0645\u0648\u0646 <strong data-start=\"4345\" data-end=\"4366\">\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0622\u0645\u0646\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0646\u0633\u0627\u0621.<\/li>\n<li><strong data-start=\"4390\" data-end=\"4416\">\u062f\u0631\u0648\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u062b\u0644 <strong data-start=\"4425\" data-end=\"4436\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> <strong data-start=\"4438\" data-end=\"4450\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"4452\" data-end=\"4466\">\u0648\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> <strong data-start=\"4472\" data-end=\"4481\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong>.<\/li>\n<li>\u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"4499\" data-end=\"4520\">\u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0631\u062f\u064a.<\/li>\n<li>\u0628\u064a\u0626\u0629 \u0645\u062d\u0641\u0632\u0629 <strong data-start=\"4568\" data-end=\"4594\">\u0648\u062f\u0627\u0639\u0645\u0629<\/strong> \u0641\u064a <strong data-start=\"4598\" data-end=\"4614\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong>.<\/li>\n<li>\u0639\u0636\u0648\u064a\u0627\u062a \u0645\u0631\u0646\u0629 \u0645\u0639 \u0628\u0627\u0642\u0627\u062a \u0634\u0647\u0631\u064a\u0629 \u0648\u0633\u0646\u0648\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"4683\" data-end=\"4813\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 &#8211; \u0625\u0646\u0647 <strong data-start=\"4716\" data-end=\"4732\">\u0646\u0627\u062f\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u062d\u064a\u062b \u062a\u062c\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0648\u0627\u0644\u0637\u0631\u064a\u0642 \u0625\u0644\u0649 <strong data-start=\"4789\" data-end=\"4810\">\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/strong>.<\/p>\n<h2 data-start=\"4820\" data-end=\"4856\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629: \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h2>\n<p data-start=\"4858\" data-end=\"5050\"><strong data-start=\"4858\" data-end=\"4913\">1. \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u061f<\/strong><br data-start=\"4913\" data-end=\"4916\">\u062a\u0648\u0641\u0631 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"4942\" data-end=\"4964\">\u0645\u0631\u0627\u0641\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> <strong data-start=\"4966\" data-end=\"4988\">\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0648\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u0639\u062a\u0645\u062f\u064a\u0646<\/strong> \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0645\u062c\u062a\u0645\u0639. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0645\u0641\u0642\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. <\/p>\n<p data-start=\"5052\" data-end=\"5246\"><strong data-start=\"5052\" data-end=\"5104\">2. \u0645\u0627 \u0647\u064a \u062a\u0643\u0644\u0641\u0629 \u0639\u0636\u0648\u064a\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u061f<\/strong><br data-start=\"5104\" data-end=\"5107\">\u0625\u0646\u0647 \u064a\u062e\u062a\u0644\u0641. \u062a\u0642\u062f\u0645 \u0645\u0639\u0638\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0642\u0627\u062a \u0634\u0647\u0631\u064a\u0629 \u0623\u0648 \u0631\u0628\u0639 \u0633\u0646\u0648\u064a\u0629 \u0623\u0648 \u0633\u0646\u0648\u064a\u0629. \u062d\u062a\u0649 \u0623\u0646 \u0627\u0644\u0628\u0639\u0636 \u060c \u0645\u062b\u0644 \u0641\u064a\u0631\u0627\u063a\u0648 \u060c \u064a\u0642\u062f\u0645\u0648\u0646 <strong data-start=\"5208\" data-end=\"5222\">\u0646\u0633\u062e\u0629 \u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u0645\u062c\u0627\u0646\u064a\u0629<\/strong> \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u0642\u0631\u0627\u0631.  <\/p>\n<p data-start=\"5248\" data-end=\"5402\"><strong data-start=\"5248\" data-end=\"5291\">3. \u0647\u0644 \u062a\u0648\u062c\u062f \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u061f<\/strong><br data-start=\"5291\" data-end=\"5294\">\u0646\u0639\u0645. <strong data-start=\"5299\" data-end=\"5317\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u0647\u064a <strong data-start=\"5331\" data-end=\"5354\">\u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0631\u0627\u0626\u062f\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0648\u062a\u0642\u062f\u0645 \u0628\u0631\u0627\u0645\u062c <strong data-start=\"5374\" data-end=\"5399\">\u062d\u0635\u0631\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong>.<\/p>\n<p data-start=\"5404\" data-end=\"5622\"><strong data-start=\"5404\" data-end=\"5463\">4. \u0645\u0627 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0642\u062f\u064a\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u061f<\/strong><br data-start=\"5463\" data-end=\"5466\">\u062a\u0634\u0645\u0644 \u0645\u0639\u0638\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"5484\" data-end=\"5494\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> <strong data-start=\"5496\" data-end=\"5517\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"5519\" data-end=\"5531\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"5533\" data-end=\"5544\">\u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> <strong data-start=\"5546\" data-end=\"5555\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> <strong data-start=\"5557\" data-end=\"5571\">\u0648\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong> \u0648\u0623\u062d\u064a\u0627\u0646\u0627 <strong data-start=\"5592\" data-end=\"5605\">\u0643\u0631\u0629 \u0627\u0644\u0631\u064a\u0634\u0629<\/strong> \u0623\u0648 <strong data-start=\"5609\" data-end=\"5619\">\u0627\u0644\u0643\u0627\u0631\u0627\u062a\u064a\u0647<\/strong>.<\/p>\n<p data-start=\"5624\" data-end=\"5834\"><strong data-start=\"5624\" data-end=\"5672\">5. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u061f<\/strong><br data-start=\"5672\" data-end=\"5675\">\u0627\u0639\u0645\u0644 \u0645\u0639 <strong data-start=\"5685\" data-end=\"5703\">\u0645\u062f\u0631\u0628\u064a\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u060c \u0648\u0627\u062a\u0628\u0639 <strong data-start=\"5723\" data-end=\"5744\">\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/strong> \u0645\u0646\u0638\u0645\u0629 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642. \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0645\u0639 <strong data-start=\"5795\" data-end=\"5806\">\u0645\u062f\u0631\u0628\u0643<\/strong> \u064a\u062c\u0639\u0644 \u0627\u0644\u0646\u062c\u0627\u062d \u0642\u0627\u0628\u0644\u0627 \u0644\u0644\u0642\u064a\u0627\u0633. <\/p>\n<p data-start=\"5836\" data-end=\"6087\"><strong data-start=\"5836\" data-end=\"5874\">6. \u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u061f<\/strong><br data-start=\"5874\" data-end=\"5877\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <strong data-start=\"5898\" data-end=\"5919\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0645\u062b\u0644 <strong data-start=\"5925\" data-end=\"5950\">\u0646\u0627\u062f\u064a \u0625\u0646\u0641\u064a\u0646\u064a\u062a\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> <strong data-start=\"5955\" data-end=\"5972\">\u0648\u0633\u0627\u062d\u0629 \u0627\u0644\u0635\u062d\u0629<\/strong> \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0635\u0646\u0641 <strong data-start=\"5991\" data-end=\"6009\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> <strong data-start=\"6017\" data-end=\"6045\">\u0643\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0644\u0628\u0631\u0627\u0645\u062c\u0647\u0627 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637.<\/p>\n<h3 data-start=\"6094\" data-end=\"6114\">\u0627\u0641\u0643\u0627\u0631 \u0627\u062e\u064a\u0631\u0629<\/h3>\n<p data-start=\"6116\" data-end=\"6448\">\u0645\u0634\u0647\u062f \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u064a\u062a\u0637\u0648\u0631. \u0644\u0645 \u062a\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0636\u0637\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0627\u0643\u062a\u0641\u0627\u0621 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u0623\u0648 \u0627\u0644\u0633\u0641\u0631 \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0625\u0644\u0649 <strong data-start=\"6250\" data-end=\"6267\">\u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062f\u0628\u064a<\/strong>. \u0645\u0639 <strong data-start=\"6281\" data-end=\"6300\">\u062a\u0648\u0641\u0631 \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0645\u062d\u0644\u064a\u0627 \u060c \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 <strong data-start=\"6336\" data-end=\"6355\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/strong> \u0648\u0627\u0644\u0645\u0631\u0627\u0641\u0642 <strong data-start=\"6357\" data-end=\"6375\">\u0627\u0644\u0645\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/strong> <strong data-start=\"6394\" data-end=\"6420\">\u0648\u0628\u064a\u0626\u0629 \u0645\u062d\u0641\u0632\u0629<\/strong> \u0641\u064a \u0645\u062c\u062a\u0645\u0639\u0647\u0645.  <\/p>\n<p data-start=\"6450\" data-end=\"6650\">\u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u060c \u062a\u0628\u0631\u0632 <strong data-start=\"6474\" data-end=\"6492\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> <strong data-start=\"6511\" data-end=\"6542\">\u0643\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 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