{"id":8473,"date":"2025-09-12T16:28:46","date_gmt":"2025-09-12T16:28:46","guid":{"rendered":"https:\/\/viragofitness.ae\/%d8%a7%d9%84%d8%b9%d9%84%d9%85-%d9%88%d8%b1%d8%a7%d8%a1-hiit-%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ad%d8%a8%d9%87-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a7%d9%84%d9%85%d8%b4%d8%ba%d9%88%d9%84\/"},"modified":"2025-09-12T16:28:46","modified_gmt":"2025-09-12T16:28:46","slug":"%d8%a7%d9%84%d8%b9%d9%84%d9%85-%d9%88%d8%b1%d8%a7%d8%a1-hiit-%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ad%d8%a8%d9%87-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a7%d9%84%d9%85%d8%b4%d8%ba%d9%88%d9%84","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%a7%d9%84%d8%b9%d9%84%d9%85-%d9%88%d8%b1%d8%a7%d8%a1-hiit-%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ad%d8%a8%d9%87-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a7%d9%84%d9%85%d8%b4%d8%ba%d9%88%d9%84\/","title":{"rendered":"\u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 HIIT: \u0644\u0645\u0627\u0630\u0627 \u062a\u062d\u0628\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a"},"content":{"rendered":"<p data-start=\"513\" data-end=\"821\">\u0627\u0644\u0648\u0642\u062a \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u0639\u0648\u0627\u0626\u0642 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <a href=\"..\/..\/ultimate-womens-fitness-and-health-guide-ajman\/\"><br \/>\n  <strong>\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646<\/strong><br \/>\n<\/a> \u062b\u0627\u0628\u062a. \u0628\u064a\u0646 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0639\u0627\u0626\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0633\u0627\u0639\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0645\u0631\u0627 \u0645\u0633\u062a\u062d\u064a\u0644\u0627. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0623\u062a\u064a \u0641\u064a\u0647 HIIT \u060c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629.  <\/p>\n<p data-start=\"823\" data-end=\"1249\">\u0627\u0632\u062f\u0627\u062f\u062a <a href=\"https:\/\/viragofitness.ae\/blog\/classes\/hiits-traning-for-ladies-ajman\/\"><br \/>\n  <strong>\u0634\u0639\u0628\u064a\u0629 HIIT<\/strong><br \/>\n<\/a> \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0639\u0642\u062f \u0627\u0644\u0645\u0627\u0636\u064a \u060c \u062d\u064a\u062b \u062a\u0645 \u062a\u0635\u0646\u064a\u0641\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0633\u062a\u0637\u0644\u0627\u0639 \u0627\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0643\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627. \u0644\u0643\u0646 \u0644\u0645\u0627\u0630\u0627\u061f \u062a\u0643\u0645\u0646 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 HIIT \u060c \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0646\u062a\u0627\u0626\u062c \u0623\u0643\u062b\u0631 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0637\u0631\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.  <\/p>\n<p data-start=\"1251\" data-end=\"1634\">\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 HIIT \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u0635\u062d\u0629 \u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u060c \u0648\u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u063a\u0627\u0644\u0628\u0627 \u0641\u064a \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0645\u0646 HIIT \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0634\u062f\u0629 (MICT) \u060c \u0641\u0642\u062f \u062b\u0628\u062a \u0623\u0646 HIIT \u064a\u0648\u0641\u0631 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u0627\u0626\u0642\u0629 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0648\u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. <\/p>\n<p data-start=\"1636\" data-end=\"1945\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u060c \u0641\u0625\u0646 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0648\u0627\u0636\u062d\u0629: HIIT \u0641\u0639\u0627\u0644\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u0648\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0636\u063a\u0637 \u0641\u064a \u062c\u0644\u0633\u0629 HIIT \u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u060c \u0623\u0648 \u062a\u0646\u0636\u0645 \u0625\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c HIIT \u0645\u0646\u0638\u0645 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0623\u0648 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 HIIT <strong><br \/>\n  <a href=\"..\/..\/ultimate-womens-fitness-and-health-guide-ajman\/\">\u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a><br \/>\n<\/strong> \u060c \u0641\u0625\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u0648\u0631\u064a\u0629 \u0648\u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644. <\/p>\n<p data-start=\"1947\" data-end=\"2183\">\u062a\u0633\u062a\u0643\u0634\u0641 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0648\u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0641 \u0648\u0631\u0627\u0621\u0647 \u060c \u0648\u0644\u0645\u0627\u0630\u0627 \u0623\u0635\u0628\u062d \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a 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\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0646\u0627\u0641\u0633\u0629 \u0623\u0648 \u062d\u062a\u0649 \u062a\u062c\u0627\u0648\u0632 \u0622\u062b\u0627\u0631 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0637\u0648\u0644 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629. <\/p>\n<p data-start=\"2664\" data-end=\"2757\">\u0642\u062f \u064a\u0648\u0641\u0631 HIIT \u0623\u064a\u0636\u0627 \u062a\u0643\u064a\u0641\u0627\u062a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0623\u0633\u0631\u0639 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n<ul>\n<li data-start=\"2760\" data-end=\"2795\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 (VO\u2082 \u0643\u062d\u062f \u0623\u0642\u0635\u0649)<\/li>\n<li data-start=\"2798\" data-end=\"2863\">\u062a\u062d\u0633\u064a\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627 (\u0642\u0648\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062e\u0644\u0627\u064a\u0627\u0643)<\/li>\n<li data-start=\"2866\" data-end=\"2913\">\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632<\/li>\n<\/ul>\n<p data-start=\"2915\" data-end=\"3098\">\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\u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0639\u0645\u0644\u064a \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062d\u062c\u0645 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0644 \u0645\u062d\u0644 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u0636\u062d\u064a\u0629 \u0628\u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h3 data-start=\"3100\" data-end=\"3144\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f HIIT \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/h3>\n<p data-start=\"3145\" data-end=\"3527\">\u062a\u0623\u062b\u064a\u0631 HIIT \u064a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0638\u0647\u0631 \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0623\u0643\u0628\u0631 \u0641\u064a \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0627\u0644\u0645\u0639\u062a\u062f\u0644. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0641\u0639 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0629 HIIT \u0648\u0628\u0639\u062f\u0647\u0627 \u060c \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0633\u0627\u0639\u0627\u062a \u060c \u0648\u0647\u064a \u0638\u0627\u0647\u0631\u0629 \u062a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0632\u0627\u0626\u062f \u0644\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (EPOC).  <\/p>\n<p data-start=\"3529\" data-end=\"3715\">\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 HIIT \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0627\u062a\u062c\u0627\u0647 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0648\u0644\u0643\u0646\u0647 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644 \u062a\u062f\u0631\u064a\u0628 \u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0647\u062f\u0641\u0646 \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0645\u062d\u062f\u0648\u062f\u0627.<\/p>\n<h3 data-start=\"3717\" data-end=\"3765\">HIIT \u0645\u0642\u0627\u0628\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/h3>\n<p data-start=\"3766\" data-end=\"4164\">\u064a\u062a\u0637\u0644\u0628 <strong><br \/>\n  <a href=\"..\/..\/circuit-training-for-women-in-ajman-get-toned-at-virago-fitness\/\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644<\/a><br \/>\n<\/strong> \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a 45-60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0633\u062a\u0645\u0631. \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u060c \u0642\u062f \u062a\u0633\u062a\u0645\u0631 \u062c\u0644\u0633\u0629 HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637 \u060c \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u062a\u0644\u064a\u0647\u0627 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0648\u0642\u062a \u060c \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 HIIT \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0641\u064a \u0627\u0644\u0633\u0643\u0627\u0646 \u062d\u064a\u062b \u0643\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0639\u0627\u0645\u0644\u0627 \u0645\u0642\u064a\u062f\u0627.  <\/p>\n<p data-start=\"4166\" data-end=\"4293\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0623\u0635\u0628\u062d <strong><br \/>\n  <a href=\"..\/..\/classes\/hiits-traning-for-ladies-ajman\/\">\u062a\u062f\u0631\u064a\u0628 HIIT<\/a><br \/>\n<\/strong> \u062d\u062c\u0631 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u060c \u0641\u0647\u0648 \u0642\u0635\u064a\u0631 \u0648\u0645\u062f\u0639\u0648\u0645 \u0639\u0644\u0645\u064a\u0627 \u0648\u0645\u062f\u0641\u0648\u0639 \u0628\u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h2 data-start=\"417\" data-end=\"502\">\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0635\u062d\u0629<\/h2>\n<h3 data-start=\"504\" data-end=\"551\">\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/h3>\n<p data-start=\"552\" data-end=\"815\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u062a\u0633\u0627\u0642\u0627 \u0641\u064a \u0627\u0644\u0628\u062d\u062b \u0639\u0646 HIIT \u0647\u064a \u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0635\u062d\u0629. \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u060c \u062a\u0639\u0643\u0633 &#8220;\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646&#8221; \u0645\u062f\u0649 \u0643\u0641\u0627\u0621\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0647\u062f \u060c \u0648\u0647\u064a \u0639\u0644\u0627\u0645\u0629 \u0631\u0626\u064a\u0633\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629. <\/p>\n<p data-start=\"817\" data-end=\"1198\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0632\u064a\u062f \u0645\u0646 VO\u2082 \u0643\u062d\u062f \u0623\u0642\u0635\u0649 (\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646) \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (MICT). \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 HIIT \u0644\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0633\u0647\u0644 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u0625\u0646\u0647 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u064a\u062d\u0633\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u060c \u0645\u0646 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u0625\u0644\u0649 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0645\u0647\u0645\u0627\u062a \u0628\u0633\u0647\u0648\u0644\u0629. <\/p>\n<p data-start=\"1200\" data-end=\"1355\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u060c \u0647\u0630\u0627 \u064a\u062a\u0631\u062c\u0645 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0648\u0646\u062a\u0627\u0626\u062c<strong> <a href=\"..\/..\/ultimate-womens-fitness-and-health-guide-ajman\/\">\u0635\u062d\u064a\u0629 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644<\/a> <\/strong>\u060c \u0643\u0644 \u0630\u0644\u0643 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0642\u0635\u0631 \u0648\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629.<\/p>\n<h3 data-start=\"1362\" data-end=\"1398\">HIIT \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/h3>\n<p data-start=\"1399\" data-end=\"1641\">\u062a\u062a\u062c\u0627\u0648\u0632 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0634\u0631\u064a\u0627\u0646 \u0627\u0644\u062a\u0627\u062c\u064a \u060c \u0623\u0646 HIIT \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644: <\/p>\n<ul>\n<li data-start=\"1644\" data-end=\"1673\">\u062a\u0642\u0644\u064a\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li data-start=\"1676\" data-end=\"1701\">\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/li>\n<li data-start=\"1704\" data-end=\"1762\">\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 (\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0635\u062d\u0629)<\/li>\n<li data-start=\"1765\" data-end=\"1818\">\u062a\u062d\u0633\u064a\u0646 \u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0648\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/li>\n<\/ul>\n<p data-start=\"1820\" data-end=\"2143\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0645\u0632\u0645\u0646\u0629 \u064a\u062a\u0641\u0648\u0642 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0644\u062f\u0649 \u0627\u0644\u0645\u0631\u0636\u0649 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u064a\u064a\u0633 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628. \u064a\u0634\u064a\u0631 \u0647\u0630\u0627 \u0625\u0644\u0649 \u0623\u0646 HIIT \u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u062a\u062c\u0627\u0647\u0627 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0644\u0643\u0646\u0647 \u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u062a\u0645 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0635\u062d\u062a\u0647\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/p>\n<h3 data-start=\"2150\" data-end=\"2213\">HIIT \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0634\u062f\u0629 (MICT)<\/h3>\n<p data-start=\"2214\" data-end=\"2305\">\u0627\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u0637\u0631\u062d\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0647\u0648: \u0643\u064a\u0641 \u064a\u0642\u0627\u0631\u0646 HIIT \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629\u061f<\/p>\n<ul>\n<li data-start=\"2309\" data-end=\"2449\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0634\u062f\u0629 (MICT):<br data-start=\"2359\" data-end=\"2362\">\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0648\u062a\u064a\u0631\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 45-60 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li data-start=\"2453\" data-end=\"2650\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT):<br data-start=\"2497\" data-end=\"2500\">\u064a\u062a\u0646\u0627\u0648\u0628 \u0639\u0644\u0649 \u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f (20-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629) \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0623\u0648 \u0623\u0637\u0648\u0644\u060c \u062a\u062a\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 15-25 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<\/ul>\n<p data-start=\"2652\" data-end=\"2711\">\u062a\u0638\u0647\u0631 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0627\u0631\u0646 HIIT \u0648 MICT \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"2714\" data-end=\"2797\">\u0643\u0627\u0646 HIIT \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644.<\/li>\n<li data-start=\"2800\" data-end=\"2893\">\u0623\u062f\u0649 HIIT \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0641\u0648\u0642\u0629 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<li data-start=\"2896\" data-end=\"2988\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f HIIT \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0648\u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0641\u0642\u062f \u0645\u0639 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629.<\/li>\n<\/ul>\n<p data-start=\"2990\" data-end=\"3228\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u062e\u0644\u0635\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 12 \u0623\u0633\u0628\u0648\u0639\u0627 \u0645\u0646 HIIT \u0623\u0646\u062a\u062c\u062a \u0646\u0641\u0633 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u060c \u0625\u0646 \u0644\u0645 \u062a\u0643\u0646 \u0623\u0641\u0636\u0644 \u060c \u0641\u064a VO\u2082 max \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 \u0646\u0635\u0641 \u0648\u0642\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<h3 data-start=\"3235\" data-end=\"3287\">\u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/h3>\n<p data-start=\"3288\" data-end=\"3532\">\u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 <strong><br \/>\n  <a href=\"..\/..\/classes\/hiits-traning-for-ladies-ajman\/\">\u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/a><br \/>\n<\/strong> \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 HIIT \u0641\u0631\u064a\u062f\u0627. \u062a\u062f\u0641\u0639 \u062c\u0644\u0633\u0629 HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u062f\u064a\u0648\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0628\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629. \u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0645\u0627 \u064a\u0644\u064a:  <\/p>\n<ul>\n<li data-start=\"3535\" data-end=\"3611\">\u0632\u064a\u0627\u062f\u0629 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627 (\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0641\u0636\u0644 \u0644\u0644\u0637\u0627\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062e\u0644\u0648\u064a)<\/li>\n<li data-start=\"3614\" data-end=\"3692\">\u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0627\u0644\u0645\u062d\u0633\u0646\u0629 (\u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u062a\u0639\u0628 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629)<\/li>\n<li data-start=\"3695\" data-end=\"3756\">\u062a\u062d\u0633\u064a\u0646 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 (\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0643\u0648\u0642\u0648\u062f \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629)<\/li>\n<\/ul>\n<p data-start=\"3758\" data-end=\"3976\">\u062d\u062a\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0642\u0635\u064a\u0631 \u0627\u0644\u0645\u062f\u0649 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0633\u062a\u0629 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 HIIT \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u062b\u0628\u062a \u0623\u0646\u0647 \u064a\u0646\u062a\u062c \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0635\u062d\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h3 data-start=\"3983\" data-end=\"4022\">HIIT \u0641\u064a \u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0627\u0644\u062d\u0642\u064a\u0642\u064a<\/h3>\n<p data-start=\"4023\" data-end=\"4213\">\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0628 \u0623\u0646 \u064a\u0638\u0647\u0631 HIIT \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0642\u0645\u0629 \u0645\u0633\u062d \u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u062a\u0646\u062c\u0630\u0628 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u064a\u0647 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0644\u0643\u0641\u0627\u0621\u062a\u0647 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0644\u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641: <\/p>\n<ul>\n<li data-start=\"4216\" data-end=\"4290\">\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062c\u0644\u0633\u0627\u062a HIIT \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642.<\/li>\n<li data-start=\"4293\" data-end=\"4386\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u060c \u0641\u0642\u0637 \u0645\u0624\u0642\u062a \u060c \u0648\u062d\u0635\u064a\u0631\u0629 \u060c \u0648\u0631\u0628\u0645\u0627 \u062c\u0631\u0633 \u0623\u0648 \u062d\u0628\u0644 \u0642\u0641\u0632.<\/li>\n<li data-start=\"4389\" data-end=\"4482\">\u0628\u0631\u0627\u0645\u062c HIIT \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u062e\u0635\u064a\u0635 \u0628\u0644\u0627 \u062d\u062f\u0648\u062f \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"4484\" data-end=\"4671\">\u0644\u0627 \u062a\u0643\u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0645 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0643\u0645\u0646 \u0641\u064a \u0645\u062f\u0649 \u0633\u0647\u0648\u0644\u0629 \u0645\u0644\u0627\u0621\u0645\u062a\u0647 \u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u062f\u0648\u0646 \u0627\u0644\u062a\u0636\u062d\u064a\u0629 \u0628\u0633\u0627\u0639\u0627\u062a.<\/p>\n<h2 data-start=\"297\" data-end=\"355\">HIIT \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h2>\n<p data-start=\"357\" data-end=\"686\">HIIT \u0645\u0646 \u062a\u0644\u0642\u0627\u0621 \u0646\u0641\u0633\u0647 \u0642\u0648\u064a \u060c \u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u060c \u062a\u062a\u0636\u0627\u0639\u0641 \u0622\u062b\u0627\u0631\u0647. \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0639\u0632\u0632 HIIT \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062f\u0647\u0648\u0646. \u0645\u0639\u0627 \u060c \u064a\u0646\u0634\u0626\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u062c\u0627 \u0645\u062a\u0648\u0627\u0632\u0646\u0627 \u064a\u062f\u0639\u0645 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062c\u0645\u0627\u0644\u064a\u0627\u062a.  <\/p>\n<p data-start=\"688\" data-end=\"751\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u060c \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<ul>\n<li data-start=\"754\" data-end=\"885\"><strong>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a: <\/strong>HIIT \u0648\u062d\u062f\u0647 \u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u060c \u0644\u0643\u0646 \u0625\u0642\u0631\u0627\u0646\u0647 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u064a\u0636\u0645\u0646 \u0639\u062f\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<li data-start=\"888\" data-end=\"1005\"><strong>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/strong> \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0639\u0646\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u0629.<\/li>\n<li data-start=\"1008\" data-end=\"1162\"><strong>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0645\u0644\u064a:<\/strong> \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 HIIT \u0648 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 \u0633\u0627\u0639\u0629.<\/li>\n<\/ul>\n<p data-start=\"1164\" data-end=\"1367\">\u064a\u062a\u0645\u0627\u0634\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0647\u062c\u064a\u0646 \u0645\u0639 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0645\u0627 \u064a\u0638\u0647\u0631 \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0641\u0627\u0626\u0642\u0627 \u0644\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629.<\/p>\n<h2 data-start=\"1374\" data-end=\"1424\">\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629: \u0643\u064a\u0641 \u062a\u0628\u062f\u0648 \u0627\u0644\u062c\u0644\u0633\u0629<\/h2>\n<p data-start=\"1426\" data-end=\"1638\">\u064a\u0643\u0645\u0646 \u062c\u0645\u0627\u0644 HIIT \u0641\u064a \u0645\u0631\u0648\u0646\u062a\u0647. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u062c\u0644\u0633\u0629 HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0643\u0644 \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u062a\u0646\u0627\u0648\u0628 \u062f\u0627\u0626\u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u062a\u062a\u0636\u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:  <\/p>\n<p><strong>1. \u062a\u0627\u0628\u0627\u062a\u0627 (\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0644\u0644\u0639\u062f):<\/strong><\/p>\n<ul>\n<li data-start=\"1689\" data-end=\"1719\">20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0623\u0642\u0635\u0649 \u062c\u0647\u062f<\/li>\n<li data-start=\"1725\" data-end=\"1742\">\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646<\/li>\n<li data-start=\"1748\" data-end=\"1787\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 8 \u062c\u0648\u0644\u0627\u062a (\u0625\u062c\u0645\u0627\u0644\u064a 4 \u062f\u0642\u0627\u0626\u0642)<\/li>\n<\/ul>\n<p><strong>\u0637\u0631\u064a\u0642\u0629 2.30 \/ 30:<\/strong><\/p>\n<ul>\n<li data-start=\"1817\" data-end=\"1898\">30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (\u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u060c \u0628\u064a\u0631\u0628\u064a \u060c \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u0633)<\/li>\n<li data-start=\"1904\" data-end=\"1928\">30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<li data-start=\"1934\" data-end=\"1960\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629<\/li>\n<\/ul>\n<p><strong>3. HIIT \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0626\u0631\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"1996\" data-end=\"2087\">\u0642\u0645 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0646 \u062e\u0644\u0627\u0644 5-6 \u062a\u0645\u0627\u0631\u064a\u0646 (\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u060c \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u060c \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062c\u0631\u0633 \u060c \u0627\u0644\u0637\u0639\u0646\u0627\u062a)<\/li>\n<li data-start=\"2093\" data-end=\"2124\">40 \u062b\u0627\u0646\u064a\u0629 \u062a\u0634\u063a\u064a\u0644 \u060c \u0625\u064a\u0642\u0627\u0641 20 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"2130\" data-end=\"2151\">\u0623\u0643\u0645\u0644 3-4 \u062c\u0648\u0644\u0627\u062a<\/li>\n<\/ul>\n<p data-start=\"2153\" data-end=\"2411\">\u064a\u062a\u0645 \u062f\u0639\u0645 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0643\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0642\u0635\u064a\u0631 \u0627\u0644\u0645\u062f\u0649 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0642\u0642 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0639\u0646\u062f \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<h2 data-start=\"2418\" data-end=\"2483\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0642\u0627\u0628\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/h2>\n<p data-start=\"2485\" data-end=\"2651\">\u062a\u0645\u062a\u062f \u0641\u0648\u0627\u0626\u062f HIIT \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0635\u062d\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644. \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0634\u062f\u0629 \u060c \u0641\u0642\u062f \u062b\u0628\u062a \u0623\u0646 HIIT \u0645\u0627 \u064a\u0644\u064a: <\/p>\n<ul>\n<li data-start=\"2655\" data-end=\"2735\"><strong>\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629:<\/strong> \u064a\u0632\u064a\u062f \u0645\u0646 \u062d\u062c\u0645 \u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0646\u062a\u0627\u062c \u0627\u0644\u0642\u0644\u0628.<\/li>\n<li data-start=\"2738\" data-end=\"2830\"><strong>\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/strong> \u062a\u0646\u0638\u064a\u0645 \u0623\u0641\u0636\u0644 \u0644\u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/li>\n<li data-start=\"2833\" data-end=\"2908\"><strong>\u062f\u0639\u0645 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646:<\/strong> \u0632\u064a\u0627\u062f\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629.<\/li>\n<li data-start=\"2911\" data-end=\"3029\"><strong>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629:<\/strong> \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062d\u0648\u0644 HIIT \u0625\u0644\u0649 \u062a\u062d\u0633\u0646 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642.<\/li>\n<\/ul>\n<p data-start=\"3031\" data-end=\"3293\">\u062a\u0643\u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0628\u0633\u0631\u0639\u0629. \u064a\u062d\u0641\u0632 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0644\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0637\u0627\u0628\u0642 \u0645\u0639\u0647\u0627 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0625\u0637\u0627\u0631 \u0627\u0644\u0632\u0645\u0646\u064a. <\/p>\n<h2 data-start=\"3300\" data-end=\"3346\">\u0639\u064a\u0646\u0629 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 HIIT \u0627\u0644\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<p data-start=\"3348\" data-end=\"3488\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062f\u0623 \u0628\u0631\u0646\u0627\u0645\u062c HIIT \u060c \u0641\u0627\u062c\u0639\u0644\u0647 \u0628\u0633\u064a\u0637\u0627. \u0625\u0644\u064a\u0643 \u062a\u0645\u0631\u064a\u0646 HIIT \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0637\u0631\u0627\u0632 CrossFit: <\/p>\n<ul>\n<li data-start=\"3492\" data-end=\"3557\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 (3 \u062f\u0642\u0627\u0626\u0642): \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u062e\u0641\u064a\u0641 \u060c \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u060c \u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629<\/li>\n<li data-start=\"3560\" data-end=\"3597\">\u062d\u0644\u0628\u0629 HIIT \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 (12 \u062f\u0642\u064a\u0642\u0629):\n<ul data-start=\"3601\" data-end=\"3762\">\n<li data-start=\"3601\" data-end=\"3627\">\n<p data-start=\"3603\" data-end=\"3627\">30 \u062b\u0627\u0646\u064a\u0629: \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/p>\n<\/li>\n<li data-start=\"3631\" data-end=\"3674\">\n<p data-start=\"3633\" data-end=\"3674\">30 \u062b\u0627\u0646\u064a\u0629: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (\u064a\u062a\u0645 \u062a\u062d\u062c\u064a\u0645\u0647\u0627 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631)<\/p>\n<\/li>\n<li data-start=\"3678\" data-end=\"3711\">\n<p data-start=\"3680\" data-end=\"3711\">30 \u062b\u0627\u0646\u064a\u0629: \u0623\u0631\u062c\u0648\u062d\u0629 Kettlebell<\/p>\n<\/li>\n<li data-start=\"3715\" data-end=\"3762\">\n<p data-start=\"3717\" data-end=\"3762\">30 \u062b\u0627\u0646\u064a\u0629: \u0627\u0644\u0631\u0627\u062d\u0629<br data-start=\"3733\" data-end=\"3736\"><em data-start=\"3739\" data-end=\"3760\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 4 \u062c\u0648\u0644\u0627\u062a<\/em><\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3765\" data-end=\"3833\">\u0627\u0644\u0644\u0645\u0633\u0627\u062a \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629 (3 \u062f\u0642\u0627\u0626\u0642): \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u0623\u0648 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0643\u062b\u0627\u0641\u0629 \u0645\u0639\u062a\u062f\u0644\u0629<\/li>\n<li data-start=\"3836\" data-end=\"3893\">\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0647\u062f\u0626\u0629 (2 \u062f\u0642\u064a\u0642\u0629): \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/li>\n<\/ul>\n<p data-start=\"3895\" data-end=\"4130\">\u064a\u0642\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0647\u064a\u0643\u0644<strong> <a href=\"..\/..\/crossfit-for-beginners-a-womans-introduction-to-high-intensity-training\/\">\u0634\u062f\u0629 \u062a\u0645\u0631\u064a\u0646<\/a><\/strong> \u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0648\u064a\u0648\u0627\u0632\u0646 \u062d\u0631\u0643\u0627\u062a \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 \u060c \u0648\u064a\u0634\u062a\u0631\u0637 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u0625\u0646\u0647 \u0634\u0643\u0644 \u0645\u0645\u062a\u0627\u0632 \u0645\u0646 HIIT \u0622\u0645\u0646 \u0648\u0641\u0639\u0627\u0644 \u0648\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0637\u0648\u064a\u0631. <\/p>\n<h2 data-start=\"4137\" data-end=\"4154\">\u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/h2>\n<p data-start=\"4156\" data-end=\"4369\">\u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 HIIT \u0648\u0627\u0636\u062d: \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0647 \u0641\u0639\u0627\u0644\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u062f\u0648\u0646 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p data-start=\"4371\" data-end=\"4755\">\u0645\u0646 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0625\u0644\u0649 \u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u060c \u062a\u0628\u064a\u0646 \u0623\u0646 HIIT \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u062a\u0644\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u062a\u0646\u0627\u0641\u0633 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u0639\u062a\u062f\u0644 \u0627\u0644\u0634\u062f\u0629 \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u062c\u0627\u0648\u0632\u0647\u0627. \u0633\u0648\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u0644\u0633\u0627\u062a HIIT \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u060c \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u060c \u0623\u0648 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0647\u062c\u064a\u0646 \u060c \u0641\u0625\u0646 \u0641\u0648\u0627\u0626\u062f HIIT \u0644\u0627 \u064a\u0645\u0643\u0646 \u0625\u0646\u0643\u0627\u0631\u0647\u0627. <\/p>\n<p data-start=\"4757\" data-end=\"5060\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u0627 \u0644\u062a\u062c\u0631\u0628\u0629 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0641\u0627\u0628\u062f\u0623 \u0635\u063a\u064a\u0631\u0627 \u060c \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0645\u0639 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 HIIT \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0645\u0633\u062a\u0648\u0627\u0643. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0633\u062a\u0631\u0649 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0644\u064a\u0633 \u0641\u0642\u0637 \u0641\u064a \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0644\u0643\u0646 \u0641\u064a \u0637\u0627\u0642\u062a\u0643 \u0648\u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643 \u0648\u0646\u0648\u0639\u064a\u0629 \u062d\u064a\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. <\/p>\n<h2 data-start=\"330\" data-end=\"366\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629: \u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 HIIT<\/h2>\n<h3 data-start=\"368\" data-end=\"416\">1. \u0645\u0627 \u0647\u0648 HIIT \u0648\u0643\u064a\u0641 \u064a\u0639\u0645\u0644\u061f<\/h3>\n<p data-start=\"417\" data-end=\"824\">HIIT \u062a\u0639\u0646\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u064a\u062a\u0646\u0627\u0648\u0628 \u0639\u0644\u0649 \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (\u0645\u062b\u0644 \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a \u0623\u0648 \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u0633) \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0648 \u062a\u0639\u0627\u0641\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u062a\u062f\u0641\u0639 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0646 \u0642\u062f\u0631\u062a\u0647 \u0627\u0644\u0642\u0635\u0648\u0649 \u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u062a\u0643\u064a\u0641\u0627\u062a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0645\u062b\u0644 \u062a\u062d\u0633\u064a\u0646 VO\u2082 max \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.  <\/p>\n<h3 data-start=\"831\" data-end=\"883\">2. \u0647\u0644 HIIT \u0623\u0641\u0636\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u061f<\/h3>\n<p data-start=\"884\" data-end=\"1238\">\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u062a\u0642\u0627\u0631\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0646 HIIT \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645. \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0637\u0644\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a 45-60 \u062f\u0642\u064a\u0642\u0629 \u060c \u064a\u0645\u0643\u0646 \u0625\u0643\u0645\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a 15-25 \u062f\u0642\u064a\u0642\u0629 \u0628\u0641\u0648\u0627\u0626\u062f \u0645\u0633\u0627\u0648\u064a\u0629 \u0623\u0648 \u0623\u0643\u0628\u0631. <\/p>\n<h3 data-start=\"1245\" data-end=\"1313\">3. \u0643\u0645 \u0639\u062f\u062f \u062c\u0644\u0633\u0627\u062a HIIT \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u064a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u061f<\/h3>\n<p data-start=\"1314\" data-end=\"1573\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0647\u062f\u0641 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0645\u0639 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0628\u064a\u0646 \u062c\u0644\u0633\u0627\u062a HIIT. \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 12 \u0623\u0633\u0628\u0648\u0639\u0627 \u0645\u0646 HIIT \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 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\u060c \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0633\u0627\u0639\u0627\u062a. \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 HIIT \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0644\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.   <\/p>\n<h3 data-start=\"1973\" data-end=\"2012\">5. \u0647\u0644 HIIT \u0622\u0645\u0646 \u0644\u0644\u062c\u0645\u064a\u0639\u061f<\/h3>\n<p data-start=\"2013\" data-end=\"2451\">HIIT \u0622\u0645\u0646 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u062a\u0639\u062f\u064a\u0644 \u0634\u062f\u062a\u0647\u0627 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u062f\u0623 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0646\u0645\u0648\u0630\u062c \u0639\u0645\u0644\u064a \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062d\u062c\u0645 \u0648\u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (\u0641\u062a\u0631\u0627\u062a \u0623\u0642\u0635\u0631 \u0648\u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0637\u0648\u0644) 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\u062a\u0628\u062f\u0648 \u062c\u0644\u0633\u0629 HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629\u061f<\/h3>\n<p data-start=\"2515\" data-end=\"2580\">\u062a\u0633\u062a\u063a\u0631\u0642 \u062c\u0644\u0633\u0629 HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0645\u0646 15 \u0625\u0644\u0649 25 \u062f\u0642\u064a\u0642\u0629 \u0648\u0642\u062f \u062a\u0634\u0645\u0644:<\/p>\n<ul>\n<li data-start=\"2583\" data-end=\"2606\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 (3-5 \u062f\u0642\u0627\u0626\u0642)<\/li>\n<li data-start=\"2609\" data-end=\"2703\">20-40 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u060c \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u060c \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629)<\/li>\n<li data-start=\"2706\" data-end=\"2733\">20-60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<li data-start=\"2736\" data-end=\"2759\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 4-6 \u062c\u0648\u0644\u0627\u062a<\/li>\n<li data-start=\"2762\" data-end=\"2787\">\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f<\/li>\n<\/ul>\n<p data-start=\"2789\" data-end=\"2887\">\u064a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644 HIIT \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<h3 data-start=\"2894\" data-end=\"2945\">7. \u0645\u062a\u0649 \u0633\u0623\u0631\u0649 \u0646\u062a\u0627\u0626\u062c HIIT\u061f<\/h3>\n<p data-start=\"2946\" data-end=\"3270\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0623\u0642\u0644 \u0645\u0646 \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 HIIT \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u062a\u0644\u0627\u062d\u0638 \u0628\u0639\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u062d\u0633\u0646\u0627 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0641\u0642\u0637 \u0645\u0646 HIIT \u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0648\u0642\u062a \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u0639\u0648\u0627\u0626\u0642 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u062b\u0627\u0628\u062a. \u0628\u064a\u0646 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0639\u0627\u0626\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0633\u0627\u0639\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0645\u0631\u0627 \u0645\u0633\u062a\u062d\u064a\u0644\u0627. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a 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