{"id":8510,"date":"2025-10-24T14:22:52","date_gmt":"2025-10-24T14:22:52","guid":{"rendered":"https:\/\/viragofitness.ae\/%d8%b3%d8%aa%d8%ac%d8%b9%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%87%d8%b0%d9%87-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%8a%d9%86%d8%b3%d9%88%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86\/"},"modified":"2025-10-24T14:22:52","modified_gmt":"2025-10-24T14:22:52","slug":"%d8%b3%d8%aa%d8%ac%d8%b9%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%87%d8%b0%d9%87-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%8a%d9%86%d8%b3%d9%88%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%b3%d8%aa%d8%ac%d8%b9%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%87%d8%b0%d9%87-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%8a%d9%86%d8%b3%d9%88%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u0633\u062a\u062c\u0639\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0647\u0630\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0646\u0633\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0645\u0644\u0629"},"content":{"rendered":"<p data-start=\"534\" data-end=\"827\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u064a\u0648\u0645\u0627 \u0628\u0623\u0646\u0643 \u0645\u0642\u064a\u062f \u0628\u0627\u0644\u0633\u0644\u0627\u0633\u0644 \u0625\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u060c \u0641\u0639\u062f \u0627\u0644\u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u062a\u0646\u062a\u0647\u064a \u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0644\u0628 \u060c \u0641\u0623\u0646\u062a \u0644\u0633\u062a \u0648\u062d\u062f\u0643. \u0644\u0639\u0642\u0648\u062f \u0645\u0646 \u0627\u0644\u0632\u0645\u0627\u0646 \u060c \u0643\u0627\u0646\u062a \u0643\u0644\u0645\u0629 <em data-start=\"673\" data-end=\"681\">\u0643\u0627\u0631\u062f\u064a\u0648<\/em> \u062a\u0639\u0646\u064a \u0631\u0648\u062a\u064a\u0646\u0627 \u0637\u0648\u064a\u0644\u0627 \u0648\u0645\u062a\u0643\u0631\u0631\u0627 &#8211; \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u064a\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0644\u0645\u062f\u0629 45 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631. \u0641\u0639\u0627\u0644\u061f \u0623\u062d\u064a\u0627\u0646\u0627. \u0645\u062b\u064a\u0631\u0647\u061f \u0646\u0627\u062f\u0631\u0627.     <\/p>\n<p data-start=\"829\" data-end=\"1018\">\u0644\u0643\u0646 \u0647\u0630\u0627 \u064a\u062a\u063a\u064a\u0631 &#8211; \u0628\u0633\u0631\u0639\u0629. \u0645\u0648\u062c\u0629 \u062c\u062f\u064a\u062f\u0629 \u0645\u0646 \u0639\u0644\u0648\u0645 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0628\u0631\u0645\u062c\u0629 \u0627\u0644\u0641\u0635\u0648\u0644 \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u062a\u062e\u0644\u0639\u0646 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0623\u0642\u0635\u0631 \u0648\u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621 \u0648\u062a\u0645\u0643\u064a\u0646: <strong data-start=\"1007\" data-end=\"1015\">HIIT<\/strong>. <\/p>\n<p data-start=\"1020\" data-end=\"1399\">\u064a\u0631\u0645\u0632 HIIT \u0625\u0644\u0649 <strong data-start=\"1036\" data-end=\"1072\">\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<\/strong> \u060c \u0648\u0647\u0648 \u064a\u063a\u064a\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u062f\u0631\u0628 \u0628\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 &#8211; \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0625\u0644\u0649 \u0631\u0648\u0627\u062f \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629. \u062a\u062c\u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a <strong data-start=\"1193\" data-end=\"1224\">\u0628\u064a\u0646 \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0639\u0627\u0644\u064a<\/strong> (\u0641\u0643\u0631 \u0641\u064a \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629) \u0645\u0639 <strong data-start=\"1276\" data-end=\"1302\">\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0642\u0635\u064a\u0631\u0629<\/strong>. \u0627\u0644\u0646\u062a\u064a\u062c\u0629: \u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0648\u062a\u0646\u062d\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 &#8211; \u0643\u0644 \u0630\u0644\u0643 \u0641\u064a \u063a\u0636\u0648\u0646 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629.  <\/p>\n<p data-start=\"1401\" data-end=\"1497\">\u0644\u0627 \u0645\u0632\u064a\u062f \u0645\u0646 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a. \u0644\u0627 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0644\u0644. \u0641\u0642\u0637 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c.  <\/p>\n<h2 data-start=\"1504\" data-end=\"1531\">\u0645\u0627 \u0647\u0648 HIIT \u0628\u0627\u0644\u0636\u0628\u0637\u061f<\/h2>\n<p data-start=\"1533\" data-end=\"1764\">\u0648\u0641\u0642\u0627 <strong data-start=\"1550\" data-end=\"1596\">\u0644\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 (ACSM)<\/strong> \u060c \u064a\u062a\u0645 \u062a\u0639\u0631\u064a\u0641 HIIT \u0639\u0644\u0649 \u0623\u0646\u0647 \u0623\u0633\u0644\u0648\u0628 \u062a\u062f\u0631\u064a\u0628 \u064a\u062a\u0646\u0627\u0648\u0628 <strong data-start=\"1650\" data-end=\"1728\">\u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0639\u0645\u0644 \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0643\u062b\u0641\u0629 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0646\u0633\u0628\u0629 80-95\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong> \u0645\u0639 <strong data-start=\"1734\" data-end=\"1761\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0623\u0648 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/strong>.<\/p>\n<p data-start=\"1766\" data-end=\"2069\">\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u060c \u062b\u0645 \u062a\u0644\u062a\u0642\u0637 \u0623\u0646\u0641\u0627\u0633\u0643 \u0642\u0628\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631. \u0625\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f &#8220;\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0633\u0631\u064a\u0639\u0629&#8221; &#8211; \u0625\u0646\u0647\u0627 \u0637\u0631\u064a\u0642\u0629 \u0645\u0646\u0638\u0645\u0629 \u0639\u0644\u0645\u064a\u0627 <strong data-start=\"1960\" data-end=\"2004\">\u0644\u062a\u062f\u0631\u064a\u0628 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062f\u0647\u0648\u0646 \u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. <\/p>\n<h3 data-start=\"2071\" data-end=\"2128\">\u0641\u0643\u0631 \u0641\u064a HIIT \u0643\u0625\u0637\u0627\u0631 \u0639\u0645\u0644 \u0648\u0644\u064a\u0633 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f<\/h3>\n<p data-start=\"2130\" data-end=\"2243\">HIIT \u0644\u064a\u0633 \u062a\u0645\u0631\u064a\u0646\u0627 \u0645\u062d\u062f\u062f\u0627 &#8211; \u0625\u0646\u0647 \u0637\u0631\u064a\u0642\u0629. \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u062c\u0644\u0633\u0627\u062a HIIT \u062d\u0648\u0644 \u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0642\u0631\u064a\u0628\u0627: <\/p>\n<ul>\n<li data-start=\"2246\" data-end=\"2295\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 (\u0628\u064a\u0631\u0628\u064a \u060c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u062a\u0633\u0644\u0642\u064a \u0627\u0644\u062c\u0628\u0627\u0644)<\/li>\n<li data-start=\"2298\" data-end=\"2325\">\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0623\u062c\u0631\u0627\u0633<\/li>\n<li data-start=\"2328\" data-end=\"2366\">\u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0623\u0648 \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a<\/li>\n<li data-start=\"2369\" data-end=\"2400\">\u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0623\u0648 \u062d\u0628\u0627\u0644 \u0627\u0644\u0645\u0639\u0631\u0643\u0629<\/li>\n<li data-start=\"2403\" data-end=\"2465\">\u062f\u0631\u0648\u0633 \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u062d\u0644\u0628\u0629 \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"2439\" data-end=\"2463\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong><\/a><\/li>\n<\/ul>\n<p data-start=\"2467\" data-end=\"2647\">\u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062a\u062c\u0639\u0644 <a href=\"https:\/\/viragofitness.ae\/blog\/the-science-behind-hiit-why-busy-women-love-it\/\">HIIT \u0645\u062b\u0627\u0644\u064a\u0627 <\/a><strong data-start=\"2507\" data-end=\"2538\">\u0644\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \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<\/strong>. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0643\u0646\u062a \u0642\u0648\u064a\u0627 \u0648\u0630\u0648 \u062e\u0628\u0631\u0629 \u0628\u0627\u0644\u0641\u0639\u0644 \u060c \u0641\u0625\u0646 HIIT \u064a\u062a\u0643\u064a\u0641 \u0645\u0639 \u0648\u062a\u064a\u0631\u062a\u0643 \u0648\u0637\u0627\u0642\u062a\u0643. <\/p>\n<h2 data-start=\"2654\" data-end=\"2690\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u062d\u0648\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 HIIT<\/h2>\n<p data-start=\"2692\" data-end=\"2858\">\u0625\u0646\u0647 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0627\u062a\u062c\u0627\u0647 \u0639\u0627\u0628\u0631. \u062a\u062c\u0639\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0623\u0628\u062d\u0627\u062b HIIT \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0641\u0639\u0627\u0644\u064a\u0629 &#8211; \u0648\u0647\u0648 \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0623\u0646\u0645\u0627\u0637 \u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0631\u0623\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629. <\/p>\n<h3 data-start=\"2860\" data-end=\"2917\"><span data-start=\"2868\" data-end=\"2917\">1.<\/span> <strong data-start=\"2868\" data-end=\"2917\">\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0648\u0642\u062a: \u0623\u0642\u0635\u0649 \u062d\u0631\u0642 \u0641\u064a \u0623\u0642\u0644 \u0648\u0642\u062a<\/strong> \u0645\u0645\u0643\u0646<\/h3>\n<p data-start=\"2918\" data-end=\"3113\">\u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0623\u0648\u0644 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u062d\u0628\u0648\u0646 HIIT\u061f \u0625\u0646\u0647 \u064a\u0639\u0645\u0644 \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0642\u0635\u064a\u0631.<br data-start=\"2997\" data-end=\"3000\">\u062a\u0633\u062a\u0645\u0631 \u0645\u0639\u0638\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT <strong data-start=\"3024\" data-end=\"3041\">\u0645\u0646 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629<\/strong> \u060c \u0648\u0645\u0639 \u0630\u0644\u0643 \u062a\u062d\u0631\u0642 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062b\u0644 \u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642 60 \u062f\u0642\u064a\u0642\u0629. <\/p>\n<p data-start=\"3115\" data-end=\"3399\">\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u062a\u062e\u0644\u0642 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0623\u064a\u0636\u064a\u0629 \u062a\u0633\u0645\u0649 <strong data-start=\"3190\" data-end=\"3240\">EPOC (\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646)<\/strong> &#8211; \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 &#8220;\u062a\u0623\u062b\u064a\u0631 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062d\u0631\u0648\u0642&#8221;. \u064a\u0633\u062a\u0645\u0631 \u062c\u0633\u0645\u0643 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 <strong data-start=\"3313\" data-end=\"3335\">\u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 24 \u0633\u0627\u0639\u0629<\/strong> \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0623\u0646\u0647 \u064a\u0639\u064a\u062f \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u064a\u0635\u0644\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/p>\n<p data-start=\"3401\" data-end=\"3508\">\u0644\u0630\u0644\u0643 \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0645\u0643\u062a\u0628\u0643 \u060c \u0623\u0648 \u062a\u0637\u0627\u0631\u062f \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u060c \u0623\u0648 \u062a\u0633\u062a\u0631\u062e\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u060c \u0641\u0625\u0646 \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u0639\u0645\u0644.<\/p>\n<h3 data-start=\"3515\" data-end=\"3557\"><strong data-start=\"3523\" data-end=\"3557\">2. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/h3>\n<p data-start=\"3558\" data-end=\"3888\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0645\u0632\u0627\u064a\u0627 HIIT \u0647\u064a \u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0627\u0644\u0645\u0632\u062f\u0648\u062c: \u0641\u0647\u064a <strong data-start=\"3614\" data-end=\"3627\">\u062a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"3634\" data-end=\"3658\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u064a\u0646\u0634\u0637 HIIT \u0643\u0644\u0627 \u0645\u0646 <strong data-start=\"3769\" data-end=\"3814\">\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0631\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u0627\u0631\u062a\u0639\u0627\u0634 \u0627\u0644\u0628\u0637\u064a\u0621<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0647\u0630\u0627 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0645\u0646\u062d\u0648\u062a \u062f\u0648\u0646 \u062a\u0636\u062e\u064a\u0645.  <\/p>\n<p data-start=\"3890\" data-end=\"4064\">\u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a <em data-start=\"3915\" data-end=\"3935\">\u0645\u062c\u0644\u0629 \u0627\u0644\u0633\u0645\u0646\u0629<\/em> <em data-start=\"3940\" data-end=\"3957\">\u0648\u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/em> \u0623\u0646 HIIT \u064a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629.<\/p>\n<p data-start=\"4066\" data-end=\"4267\">\u0641\u064a <strong data-start=\"4069\" data-end=\"4093\">Virago Fitness Ajman<\/strong> \u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 <a href=\"https:\/\/viragofitness.ae\/blog\/classes\/hiits-traning-for-ladies-ajman\/\">\u062f\u0631\u0648\u0633 HIIT<\/a> \u0628\u0639\u0646\u0627\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0642\u0641\u0632 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0645\u062a\u0633\u0644\u0642\u064a \u0627\u0644\u062c\u0628\u0627\u0644 &#8211; \u0643\u0644 \u0645\u0646\u0647\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629.<\/p>\n<h3 data-start=\"4274\" data-end=\"4315\"><strong data-start=\"4282\" data-end=\"4315\">3. \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u062b\u0642\u0629 \u0627\u0644\u062f\u0627\u0639\u0645<\/strong><\/h3>\n<p data-start=\"4316\" data-end=\"4612\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0644\u0628\u062f\u0646\u064a \u060c \u062a\u0648\u0641\u0631 <a href=\"https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/\" rel=\"nofollow noopener\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/a> \u0646\u0634\u0648\u0629 \u0639\u0642\u0644\u064a\u0629. \u0643\u0644 \u062c\u0644\u0633\u0629 \u062a\u063a\u0645\u0631 \u0627\u0644\u062f\u0645\u0627\u063a <strong data-start=\"4424\" data-end=\"4438\">\u0628\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062a\u0639\u0628.<br data-start=\"4478\" data-end=\"4481\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0635\u0641 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u063a\u0627\u062f\u0631\u0629 \u0641\u0635\u0644 HIIT \u0648\u0647\u0646 \u064a\u0634\u0639\u0631\u0646 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a &#8211; \u0643\u0645\u0627 \u0644\u0648 \u0623\u0646\u0647\u0646 \u0642\u062f \u062a\u063a\u0644\u0628\u0646 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0642\u0648\u064a. <\/p>\n<p data-start=\"4614\" data-end=\"4667\">\u0625\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646. \u0625\u0646\u0647 \u0627\u0644\u062a\u0645\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629. <\/p>\n<p data-start=\"4669\" data-end=\"4854\">\u0648\u0644\u0623\u0646 \u062c\u0644\u0633\u0627\u062a HIIT \u062a\u062a\u0645 \u0641\u064a \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u060c \u0641\u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0642\u062a \u0644\u0644\u0645\u0644\u0644 \u0623\u0648 \u0627\u0644\u0634\u0643 \u0627\u0644\u0630\u0627\u062a\u064a. \u0623\u0646\u062a \u062a\u062a\u062d\u0631\u0643 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u062a\u062a\u0646\u0641\u0633 \u0648\u062a\u0641\u0627\u062c\u0626 \u0646\u0641\u0633\u0643 \u0628\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u0639\u0644\u0647 \u062c\u0633\u0645\u0643. <\/p>\n<h2 data-start=\"4861\" data-end=\"4926\">HIIT \u0645\u0642\u0627\u0628\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629: \u0645\u0627 \u0647\u0648 \u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u061f<\/h2>\n<p data-start=\"4928\" data-end=\"4957\">\u062f\u0639\u0648\u0646\u0627 \u0646\u0642\u0633\u0645\u0647\u0627 \u0628\u0628\u0633\u0627\u0637\u0629.<\/p>\n<div class=\"_tableContainer_1rjym_1\">\n<div class=\"group _tableWrapper_1rjym_13 flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"4959\" data-end=\"5455\">\n<thead data-start=\"4959\" data-end=\"5033\">\n<tr data-start=\"4959\" data-end=\"5033\">\n<th data-start=\"4959\" data-end=\"4969\" data-col-size=\"sm\">\u0645\u064a\u0632\u0629<\/th>\n<th data-start=\"4969\" data-end=\"5011\" data-col-size=\"sm\">HIIT (\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)<\/th>\n<th data-start=\"5011\" data-end=\"5033\" data-col-size=\"sm\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"5111\" data-end=\"5455\">\n<tr data-start=\"5111\" data-end=\"5159\">\n<td data-start=\"5111\" data-end=\"5126\" data-col-size=\"sm\"><strong data-start=\"5113\" data-end=\"5125\">\u0645\u062f\u0629<\/strong><\/td>\n<td data-start=\"5126\" data-end=\"5142\" data-col-size=\"sm\">20-30 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"5142\" data-end=\"5159\" data-col-size=\"sm\">45-60 \u062f\u0642\u064a\u0642\u0629<\/td>\n<\/tr>\n<tr data-start=\"5160\" data-end=\"5222\">\n<td data-start=\"5160\" data-end=\"5173\" data-col-size=\"sm\"><strong data-start=\"5162\" data-end=\"5172\">\u062c\u0647\u062f<\/strong><\/td>\n<td data-start=\"5173\" data-end=\"5197\" data-col-size=\"sm\">80-95\u066a \u0643\u062d\u062f \u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a<\/td>\n<p> \u0627\u0644\u0642\u0644\u0628<\/p>\n<td data-start=\"5197\" data-end=\"5222\" data-col-size=\"sm\">60-70\u066a \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/td>\n<\/tr>\n<tr data-start=\"5223\" data-end=\"5294\">\n<td data-start=\"5223\" data-end=\"5234\" data-col-size=\"sm\"><strong data-start=\"5225\" data-end=\"5233\">\u0647\u062f\u0641<\/strong><\/td>\n<td data-start=\"5234\" data-end=\"5268\" data-col-size=\"sm\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 + \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 + \u0627\u0644\u0642\u0648\u0629<\/td>\n<td data-start=\"5268\" data-end=\"5294\" data-col-size=\"sm\">\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0641\u0642\u0637<\/td>\n<\/tr>\n<tr data-start=\"5295\" data-end=\"5353\">\n\u062a\u0623\u062b\u064a\u0631 <\/p>\n<td data-start=\"5295\" data-end=\"5318\" data-col-size=\"sm\"><strong data-start=\"5297\" data-end=\"5317\">\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062d\u0631\u0648\u0642<\/strong><\/td>\n<td data-start=\"5318\" data-end=\"5342\" data-col-size=\"sm\">\u0645\u0631\u062a\u0641\u0639 (\u062d\u062a\u0649 24 \u0633\u0627\u0639\u0629)<\/td>\n<td data-start=\"5342\" data-end=\"5353\" data-col-size=\"sm\">\u0627\u0644\u062d\u062f \u0627\u0644\u0627\u062f\u0646\u064a<\/td>\n<\/tr>\n<tr data-start=\"5354\" data-end=\"5401\">\n<td data-start=\"5354\" data-end=\"5378\" data-col-size=\"sm\"><strong data-start=\"5356\" data-end=\"5377\">\u0625\u0634\u0631\u0627\u0643<\/strong><\/td>\n<p> \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/p>\n<td data-start=\"5378\" data-end=\"5390\" data-col-size=\"sm\">\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td data-start=\"5390\" data-end=\"5401\" data-col-size=\"sm\">\u0645\u062d\u062f\u0648\u062f<\/td>\n<\/tr>\n<tr data-start=\"5402\" data-end=\"5455\">\n\u0645\u0633\u062a\u0648\u0649 <\/p>\n<td data-start=\"5402\" data-end=\"5422\" data-col-size=\"sm\"><strong data-start=\"5404\" data-end=\"5421\">\u0627\u0644\u0645\u0644\u0644<\/strong><\/td>\n<td data-start=\"5422\" data-end=\"5441\" data-col-size=\"sm\">\u0639\u0645\u0644\u064a\u0627 \u0635\u0641\u0631<\/td>\n<td data-start=\"5441\" data-end=\"5455\" data-col-size=\"sm\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0641\u0639\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"5457\" data-end=\"5713\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0644 HIIT.<br data-start=\"5579\" data-end=\"5582\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0622\u0646 \u0628\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0643\u0644\u064a\u0647\u0645\u0627 \u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0644 HIIT \u0645\u0631\u0643\u0632 \u0627\u0644\u0635\u062f\u0627\u0631\u0629 <strong data-start=\"5673\" data-end=\"5710\">\u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0639\u0627\u0645<\/strong>.<\/p>\n<h2 data-start=\"5720\" data-end=\"5769\">\u0643\u064a\u0641 \u064a\u0639\u0645\u0644 HIIT \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/h2>\n<p data-start=\"5771\" data-end=\"5997\">\u0641\u064a <strong data-start=\"5774\" data-end=\"5798\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062a\u0639\u062f \u062c\u0644\u0633\u0627\u062a HIIT \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629. \u064a\u062a\u0645 \u062a\u0646\u0638\u064a\u0645 \u0643\u0644 \u0641\u0635\u0644 \u0628\u0639\u0646\u0627\u064a\u0629 \u062d\u0648\u0644 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u0645\u0631\u0623\u0629 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 &#8211; \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644. <\/p>\n<p>\u064a\u062a\u0636\u0645\u0646 \u0641\u0635\u0644 HIIT \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a \u0641\u064a Virago \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ol>\n<li><strong data-start=\"6046\" data-end=\"6070\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 (5 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u060c \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<li><strong data-start=\"6127\" data-end=\"6158\">\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0639\u0645\u0644 (20-25 \u062f\u0642\u064a\u0642\u0629):<\/strong> \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<li><strong data-start=\"6221\" data-end=\"6247\">\u0627\u0644\u062a\u0647\u062f\u0626\u0629 (5 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li>\n<\/ol>\n<p data-start=\"6310\" data-end=\"6427\">\u062a\u062a\u062d\u0631\u0643 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0628\u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628\u0647\u0627 &#8211; \u0645\u0633\u062a\u0631\u0634\u062f\u0629 \u0628\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u0639\u062a\u0645\u062f\u064a\u0646 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0636\u0628\u0637 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0634\u0643\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<p data-start=\"6429\" data-end=\"6554\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u0643\u0636 \u0623\u0648 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0623\u0648 \u062a\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u060c \u0633\u0648\u0641 \u062a\u062a\u0639\u0631\u0642 \u0628\u0634\u062f\u0629 \u0648\u062a\u062a\u0639\u0627\u0641\u0649 \u0628\u0633\u0631\u0639\u0629 \u0648\u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0643 \u0623\u0642\u0648\u0649 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649.<\/p>\n<h2 data-start=\"6561\" data-end=\"6606\">\u0631\u0624\u064a\u0629 \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u0645\u0627 \u0645\u062f\u0649 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u064a\u0647\u061f<\/h2>\n<p data-start=\"6608\" data-end=\"6704\">\u064a\u0633\u0623\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c &#8220;\u0645\u0627 \u0645\u062f\u0649 \u0634\u062f\u0629 HIIT \u0627\u0644\u062e\u0627\u0635 \u0628\u064a\u061f&#8221;<br data-start=\"6660\" data-end=\"6663\">\u0627\u0644\u062c\u0648\u0627\u0628: <strong data-start=\"6675\" data-end=\"6702\">\u0627\u062f\u0641\u0639 \u060c \u0644\u0643\u0646 \u0644\u0627 \u062a\u0639\u0627\u0642\u0628.<\/strong><\/p>\n<p data-start=\"6706\" data-end=\"6965\">\u0648\u0641\u0642\u0627 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u064a\u0646 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0648 <strong data-start=\"6744\" data-end=\"6758\">\u0645\u0631\u062d\u0644\u0629 \u0639\u0645\u0644\u0643<\/strong> \u0648\u0643\u0623\u0646\u0647\u0627 <strong data-start=\"6779\" data-end=\"6806\">8 \u0623\u0648 9 \u0645\u0646 \u0623\u0635\u0644 10 \u062c\u0647\u062f<\/strong> &#8211; \u062d\u064a\u062b \u062a\u062a\u0646\u0641\u0633 \u0628\u0643\u062b\u0627\u0641\u0629 \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u0646\u0647\u0627\u0631. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u060c \u0642\u0645 \u0628\u062e\u0641\u0636\u0647 \u0625\u0644\u0649 <strong data-start=\"6896\" data-end=\"6906\">4 \u0623\u0648 5<\/strong> \u0644\u0644\u0633\u0645\u0627\u062d \u0628\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0642\u0628\u0644 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. <\/p>\n<p data-start=\"6967\" data-end=\"7095\">\u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u0627\u062a\u0633\u0627\u0642. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0625\u0643\u0645\u0627\u0644 \u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a HIIT \u0645\u0631\u0643\u0632\u0629 \u0645\u062f\u062a\u0647\u0627 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642. <\/p>\n<h2 data-start=\"7102\" data-end=\"7144\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 HIIT<\/h2>\n<p data-start=\"7146\" data-end=\"7477\">\u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u060c \u062a\u062f\u0631\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0628\u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0644\u0627 \u0646\u0647\u0627\u064a\u0629 \u0644\u0647\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 &#8211; \u0625\u0646\u0647\u0627 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0630\u0643\u0627\u0621.<br data-start=\"7274\" data-end=\"7277\">\u064a\u0633\u0645\u062d HIIT \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"7146\" data-end=\"7477\">\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u0629 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629.<\/li>\n<li data-start=\"7146\" data-end=\"7477\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u062f\u0648\u0646 \u062c\u0644\u0633\u0627\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0637\u0648\u064a\u0644\u0629 \u0648\u0645\u0645\u0644\u0629.<\/li>\n<li data-start=\"7146\" data-end=\"7477\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644.<\/li>\n<li data-start=\"7146\" data-end=\"7477\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062f\u0648\u0627\u0641\u0639\u0643 \u0641\u064a \u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<\/ul>\n<p data-start=\"7479\" data-end=\"7615\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u060c \u0641\u0625\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621 \u0644\u0644\u0645\u062c\u062a\u0645\u0639 \u062f\u0627\u062e\u0644 \u0641\u0635\u0644 HIIT &#8211; \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062c\u0645\u0627\u0639\u064a &#8211; \u0647\u0648 \u0627\u0644\u0634\u0631\u0627\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0647\u0645 \u064a\u0639\u0648\u062f\u0648\u0646.<\/p>\n<h2 data-start=\"694\" data-end=\"761\">\u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 HIIT: \u0644\u0645\u0627\u0630\u0627 \u064a\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644<\/h2>\n<p data-start=\"763\" data-end=\"1101\">\u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u062e\u0644\u0627\u0644 \u062c\u0648\u0644\u0629 HIIT &#8211; \u0639\u0627\u062f\u0629 <strong data-start=\"836\" data-end=\"873\">\u0645\u0627 \u064a\u0643\u0648\u0646 80-95\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong> &#8211; \u062a\u062a\u0637\u0644\u0628 \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0643\u0633\u062c\u064a\u0646 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631\u0647 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0641\u0639\u0644\u064a. \u0647\u0630\u0627 \u064a\u062e\u0644\u0642 <strong data-start=\"969\" data-end=\"986\">&#8220;\u062f\u064a\u0648\u0646 \u0623\u0643\u0633\u062c\u064a\u0646&#8221;<\/strong> \u064a\u062c\u0628 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0633\u062f\u0627\u062f\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0648\u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u062a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 <strong data-start=\"1048\" data-end=\"1098\">EPOC (\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646).<\/strong> <\/p>\n<p data-start=\"1103\" data-end=\"1352\">\u064a\u062d\u0627\u0641\u0638 \u0647\u0630\u0627 &#8220;\u0627\u0644\u062d\u0631\u0642 \u0627\u0644\u0644\u0627\u062d\u0642&#8221; \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0631\u062a\u0641\u0639\u0629 <strong data-start=\"1155\" data-end=\"1173\">\u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 24 \u0633\u0627\u0639\u0629<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<br data-start=\"1241\" data-end=\"1244\">\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 <strong data-start=\"1257\" data-end=\"1283\">\u062c\u0644\u0633\u0629 HIIT \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0637\u0627\u0628\u0642 \u0645\u0639 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a <strong data-start=\"1332\" data-end=\"1349\">\u0627\u0644\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 60 \u062f\u0642\u064a\u0642\u0629<\/strong> \u0623\u0648 \u062d\u062a\u0649 \u062a\u062a\u062c\u0627\u0648\u0632\u0647.<\/p>\n<h3 data-start=\"1354\" data-end=\"1398\">HIIT \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n<p data-start=\"1400\" data-end=\"1730\">\u0644\u0627 \u064a\u0639\u064a\u062f HIIT \u062a\u0634\u0643\u064a\u0644 \u062c\u0633\u0645\u0643 \u0641\u062d\u0633\u0628 &#8211; \u0628\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0645\u0648\u0627\u0632\u0646\u0629 \u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643 \u0639\u0646\u062f \u0628\u0631\u0645\u062c\u062a\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<br data-start=\"1503\" data-end=\"1506\">\u064a\u062f\u0639\u0645 \u062a\u062f\u0631\u064a\u0628 HIIT \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u064a\u062b\u0628\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 (\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631) \u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u0648\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 &#8211; \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u062c\u0645\u064a\u0639\u0647\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<p data-start=\"1732\" data-end=\"2072\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a HIIT \u062f\u0648\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0645\u0639\u0627\u0643\u0633 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0628\u0631\u0645\u062c\u0629 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629 &#8211; \u0645\u062b\u0644 \u0645\u0627 \u0633\u062a\u062c\u062f\u0647 \u0641\u064a <strong data-start=\"1902\" data-end=\"1926\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> &#8211; \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d. \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u062c\u0633\u0645 \u060c \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062a\u0644\u0627\u0639\u0628\u0646 \u0628\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0623\u0633\u0631\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629.  <\/p>\n<h2 data-start=\"2079\" data-end=\"2127\">\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0645\u062c\u062a\u0645\u0639\u0629<\/h2>\n<p data-start=\"2129\" data-end=\"2179\">\u062a\u0646\u062f\u0631\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062b\u0644\u0627\u062b \u0641\u0626\u0627\u062a:<\/p>\n<ul data-start=\"2180\" data-end=\"2336\">\n<li data-start=\"2180\" data-end=\"2230\">\n<p data-start=\"2182\" data-end=\"2230\"><strong data-start=\"2182\" data-end=\"2192\">\u0627\u0644\u0642\u0644\u0628<\/strong> (\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u0629)<\/p>\n<\/li>\n<li data-start=\"2231\" data-end=\"2286\">\n<p data-start=\"2233\" data-end=\"2286\"><strong data-start=\"2233\" data-end=\"2254\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> (\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0646\u063a\u064a\u0645\u0647\u0627)<\/p>\n<\/li>\n<li data-start=\"2287\" data-end=\"2336\">\n<p data-start=\"2289\" data-end=\"2336\"><strong data-start=\"2289\" data-end=\"2302\">\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/strong> (\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0637\u0627\u0642\u0629)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2338\" data-end=\"2562\">\u064a\u062c\u0645\u0639 HIIT <strong data-start=\"2352\" data-end=\"2365\">\u0628\u064a\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u0629<\/strong> \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f.<br data-start=\"2381\" data-end=\"2384\">\u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u064a\u0631\u062a\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u0642\u0648\u064a \u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0641\u062c\u0631\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629 \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. <\/p>\n<p data-start=\"2564\" data-end=\"2636\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0635\u0641 HIIT \u0628\u0623\u0646\u0647 &#8220;\u0627\u062e\u062a\u0635\u0627\u0631 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629&#8221;.<\/p>\n<h2 data-start=\"2643\" data-end=\"2683\">\u0639\u064a\u0646\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627<\/h2>\n<p data-start=\"2685\" data-end=\"2834\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a <strong data-start=\"2717\" data-end=\"2744\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0641\u0625\u0644\u064a\u0643 \u062b\u0644\u0627\u062b\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 HIIT \u0627\u0644\u0645\u0635\u0645\u0645 \u0644\u0644\u0646\u0633\u0627\u0621 &#8211; \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646.<\/p>\n<h3 data-start=\"2836\" data-end=\"2889\">1. <strong data-start=\"2846\" data-end=\"2887\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 HIIT (\u0644\u0627 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a)<\/strong><\/h3>\n<p data-start=\"2890\" data-end=\"2947\">\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0642\u0635\u064a\u0631.<\/p>\n<p data-start=\"2949\" data-end=\"3026\"><strong data-start=\"2949\" data-end=\"2963\">\u0647\u064a\u0643\u0644:<\/strong><br data-start=\"2963\" data-end=\"2966\">\u23f1 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0645\u0644 \/ 15 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629 &#8211; \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 3 \u062c\u0648\u0644\u0627\u062a.<\/p>\n<p data-start=\"3028\" data-end=\"3155\"><strong data-start=\"3028\" data-end=\"3040\">\u0627\u0644\u062f\u0627\u0626\u0631\u0647:<\/strong><\/p>\n<ol>\n<li data-start=\"3028\" data-end=\"3155\">\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/li>\n<li data-start=\"3028\" data-end=\"3155\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (\u0627\u0644\u0631\u0643\u0648\u0639 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631)<\/li>\n<li data-start=\"3028\" data-end=\"3155\">\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644<\/li>\n<li data-start=\"3028\" data-end=\"3155\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u0642\u0641\u0632<\/li>\n<li data-start=\"3028\" data-end=\"3155\">\u0628\u064a\u0631\u0628\u064a<\/li>\n<\/ol>\n<p data-start=\"3157\" data-end=\"3238\"><strong><em data-start=\"3160\" data-end=\"3174\">\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0645\u062f\u0631\u0628:<\/em> \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0644\u064a\u0633 \u0627\u0644\u0633\u0631\u0639\u0629. \u0623\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0641\u064a \u0643\u0644 \u062d\u0631\u0643\u0629. <\/strong><\/p>\n<p data-start=\"3240\" data-end=\"3335\">\u064a\u0631\u0641\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u060c \u0648\u064a\u0642\u0648\u064a \u0633\u0627\u0642\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u064a\u0636\u064a\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h3 data-start=\"3342\" data-end=\"3395\">2. <strong data-start=\"3356\" data-end=\"3393\">\u0627\u0644\u062f\u0645\u0628\u0644 HIIT (\u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0648\u0627\u0644\u0642\u0648\u0629)<\/strong><\/h3>\n<p data-start=\"3396\" data-end=\"3452\">\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0645\u0632\u062c \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0642\u0644\u0628.<\/p>\n<p data-start=\"3454\" data-end=\"3526\"><strong data-start=\"3454\" data-end=\"3468\">\u0647\u064a\u0643\u0644:<\/strong><br data-start=\"3468\" data-end=\"3471\">\u23f1 40 \u062b\u0627\u0646\u064a\u0629 \u0639\u0645\u0644 \/ 20 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629 &#8211; \u0625\u062c\u0645\u0627\u0644\u064a 4 \u062c\u0648\u0644\u0627\u062a.<\/p>\n<p data-start=\"3528\" data-end=\"3673\"><strong data-start=\"3528\" data-end=\"3540\">\u0627\u0644\u062f\u0627\u0626\u0631\u0647:<\/strong><\/p>\n<ol>\n<li data-start=\"3528\" data-end=\"3673\">\u062f\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u062f\u0645\u0628\u0644 (\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 + \u0627\u0644\u0635\u062d\u0627\u0641\u0629)<\/li>\n<li data-start=\"3528\" data-end=\"3673\">\u0635\u0641\u0648\u0641 \u0627\u0644\u0645\u062a\u0645\u0631\u062f\u064a\u0646<\/li>\n<li data-start=\"3528\" data-end=\"3673\">\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a<\/li>\n<li data-start=\"3528\" data-end=\"3673\">\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/li>\n<li data-start=\"3528\" data-end=\"3673\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0646\u0627\u0648\u0628\u0629<\/li>\n<\/ol>\n<p data-start=\"3675\" data-end=\"3796\">\u064a\u0646\u062d\u062a \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628 \u0645\u0631\u062a\u0641\u0639 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<h3 data-start=\"3803\" data-end=\"3861\">3. <strong data-start=\"3816\" data-end=\"3859\">\u0622\u0644\u0629 \u0627\u0644\u0642\u0644\u0628 HIIT (\u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0623\u0648 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a)<\/strong><\/h3>\n<p data-start=\"3862\" data-end=\"3924\">\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062d\u0631\u0648\u0642 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p data-start=\"3926\" data-end=\"4015\"><strong data-start=\"3926\" data-end=\"3940\">\u0647\u064a\u0643\u0644:<\/strong><br data-start=\"3940\" data-end=\"3943\">\u23f1 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \/ 40 \u062b\u0627\u0646\u064a\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 &#8211; \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629.<\/p>\n<p data-start=\"4017\" data-end=\"4043\">\u064a\u0645\u0643\u0646\u0643 \u062a\u0637\u0628\u064a\u0642 \u0647\u0630\u0627 \u0639\u0644\u0649:<\/p>\n<ul data-start=\"4044\" data-end=\"4221\">\n<li data-start=\"4044\" data-end=\"4107\">\n<p data-start=\"4046\" data-end=\"4107\"><strong data-start=\"4046\" data-end=\"4066\">\u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629:<\/strong> \u062f\u0648\u0627\u0633\u0629 \u0628\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u060c \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 40.<\/p>\n<\/li>\n<li data-start=\"4108\" data-end=\"4156\">\n<p data-start=\"4110\" data-end=\"4156\"><strong data-start=\"4110\" data-end=\"4124\">\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a:<\/strong> \u0627\u0644\u0639\u062f\u0648 \u060c \u062b\u0645 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u062d\u062f\u0631.<\/p>\n<\/li>\n<li data-start=\"4157\" data-end=\"4221\">\n<p data-start=\"4159\" data-end=\"4221\"><strong data-start=\"4159\" data-end=\"4178\">\u0622\u0644\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641:<\/strong> \u0636\u0631\u0628\u0627\u062a \u0642\u0648\u064a\u0629 \u062a\u0644\u064a\u0647\u0627 \u0639\u0645\u0644\u064a\u0627\u062a \u0633\u062d\u0628 \u0628\u0637\u064a\u0626\u0629.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4223\" data-end=\"4383\">\u0641\u064a <strong data-start=\"4226\" data-end=\"4250\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u062a\u062a\u0628\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 &#8211; \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0643\u0641\u0627\u0621\u0629 \u062f\u0648\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<h2 data-start=\"4390\" data-end=\"4443\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u062f\u064a\u0644 HIIT \u0644\u0643\u0644 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/h2>\n<p data-start=\"4445\" data-end=\"4588\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0646\u0642\u0627\u0637 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a HIIT \u0647\u064a \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0644\u0627 \u064a\u0645\u064a\u0632 \u0628\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 &#8211; \u064a\u0645\u0643\u0646\u0643 \u0628\u0628\u0633\u0627\u0637\u0629 \u0636\u0628\u0637 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629. <\/p>\n<h3 data-start=\"4590\" data-end=\"4612\"><strong data-start=\"4596\" data-end=\"4610\">\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/strong><\/h3>\n<ul>\n<li data-start=\"4615\" data-end=\"4693\">\u0627\u0628\u062f\u0623 \u0628\u0646\u0633\u0628\u0629 1:2 \u0644\u0644\u0639\u0645\u0644\/\u0627\u0644\u0631\u0627\u062d\u0629 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u062c\u0647\u062f\u060c 40 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629).<\/li>\n<li data-start=\"4696\" data-end=\"4767\">\u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0631\u0643\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0642\u0648\u064a.<\/li>\n<li data-start=\"4770\" data-end=\"4834\">\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0625\u0644\u0649 2-3 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0639 \u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629 \u0643\u0627\u0645\u0644\u0629 \u0628\u064a\u0646\u0647\u0645\u0627.<\/li>\n<\/ul>\n<h3 data-start=\"4836\" data-end=\"4862\"><strong data-start=\"4843\" data-end=\"4860\">\u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0647:<\/strong><\/h3>\n<ul>\n<li data-start=\"4865\" data-end=\"4917\">\u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0646\u0633\u0628\u0629 1:1 (30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \/ 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629).<\/li>\n<li data-start=\"4920\" data-end=\"4954\">\u0623\u0636\u0641 \u0623\u0648\u0632\u0627\u0646\u0627 \u0623\u0648 \u0623\u062d\u0632\u0645\u0629 \u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n<li data-start=\"4957\" data-end=\"4994\">\u0627\u0645\u0632\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n<h3 data-start=\"4996\" data-end=\"5018\"><strong data-start=\"5003\" data-end=\"5016\">\u0645\u062a\u0642\u062f\u0645:<\/strong><\/h3>\n<ul>\n<li data-start=\"5021\" data-end=\"5065\">\u062c\u0631\u0628 \u0646\u0633\u0628\u0629 2:1 (40 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \/ 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629).<\/li>\n<li data-start=\"5068\" data-end=\"5118\">\u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 plyometrics \u0623\u0648 \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u0645\u0635\u0627\u0639\u062f \u0627\u0644\u0645\u0631\u0643\u0628\u0629.<\/li>\n<li data-start=\"5121\" data-end=\"5188\">\u0627\u062c\u0645\u0639 \u0628\u064a\u0646 HIIT \u0648\u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0647\u062c\u064a\u0646.<\/li>\n<\/ul>\n<p data-start=\"5190\" data-end=\"5331\">\u0641\u064a <strong data-start=\"5193\" data-end=\"5211\">Virago Fitness<\/strong> \u060c \u0643\u0644 \u0641\u0626\u0629 HIIT \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0637\u0648\u064a\u0631 &#8211; \u064a\u0642\u062f\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0644\u0643\u0644 \u0645\u0633\u062a\u0648\u0649 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062f\u0641\u0639 \u0628\u0623\u0645\u0627\u0646 \u0648\u062b\u0642\u0629.<\/p>\n<h2 data-start=\"5338\" data-end=\"5379\">\u0646\u0635\u0627\u0626\u062d \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 HIIT \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n<p data-start=\"5381\" data-end=\"5483\">\u064a\u062a\u0637\u0644\u0628 HIIT \u0627\u0644\u0637\u0627\u0642\u0629 \u060c \u0648\u064a\u0639\u062a\u0645\u062f \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a: <\/p>\n<h3 data-start=\"5485\" data-end=\"5517\"><strong data-start=\"5492\" data-end=\"5515\">\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/h3>\n<p data-start=\"5518\" data-end=\"5592\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u062d\u0648\u0627\u0644\u064a 60-90 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628:<\/p>\n<ul>\n<li data-start=\"5595\" data-end=\"5622\">\u0645\u0648\u0632 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/li>\n<li data-start=\"5625\" data-end=\"5649\">\u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/li>\n<li data-start=\"5652\" data-end=\"5683\">\u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a<\/li>\n<\/ul>\n<h3 data-start=\"5685\" data-end=\"5716\"><strong data-start=\"5692\" data-end=\"5714\">\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/h3>\n<p data-start=\"5717\" data-end=\"5773\">\u062a\u062d\u062a\u0627\u062c \u0639\u0636\u0644\u0627\u062a\u0643 \u0625\u0644\u0649 \u0625\u0635\u0644\u0627\u062d. \u0641\u064a \u063a\u0636\u0648\u0646 \u0633\u0627\u0639\u0629 \u060c \u0642\u0645 \u0628\u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645: <\/p>\n<ul>\n<li data-start=\"5776\" data-end=\"5812\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 (\u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636)<\/li>\n<li data-start=\"5815\" data-end=\"5855\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 (\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629)<\/li>\n<li data-start=\"5858\" data-end=\"5892\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 (\u0627\u0644\u0645\u0627\u0621 + \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a)<\/li>\n<\/ul>\n<p data-start=\"5894\" data-end=\"5996\">\u064a\u062a\u0633\u0628\u0628 HIIT \u0641\u064a \u062d\u062f\u0648\u062b \u062a\u0645\u0632\u0642\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0639\u064a\u062f \u0628\u0646\u0627\u0626\u0647\u0627 \u0623\u0642\u0648\u0649.<\/p>\n<h2 data-start=\"6003\" data-end=\"6041\">\u062f\u0648\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0646\u0648\u0645<\/h2>\n<p data-start=\"6043\" data-end=\"6256\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0631\u0627\u062d\u0629 \u060c \u0625\u0646\u0647 \u062c\u0632\u0621 \u0645\u0646 <strong data-start=\"6088\" data-end=\"6108\">\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<br data-start=\"6109\" data-end=\"6112\">\u064a\u0639\u0645\u0644 HIIT \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0627\u0641\u0649 \u062c\u0633\u0645\u0643 \u062a\u0645\u0627\u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a. \u0647\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u062f\u062b \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a. <\/p>\n<p data-start=\"6258\" data-end=\"6271\">\u0627\u0639\u0637\u0627\u0621 \u0627\u0644\u0627\u0648\u0644\u0648\u064a\u0647:<\/p>\n<ul>\n<li data-start=\"6274\" data-end=\"6306\"><strong data-start=\"6274\" data-end=\"6304\">7-8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f<\/strong><\/li>\n<li data-start=\"6309\" data-end=\"6364\"><strong data-start=\"6309\" data-end=\"6328\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/strong> (\u0627\u0644\u064a\u0648\u063a\u0627 \u060c \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u060c \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641)<\/li>\n<li data-start=\"6367\" data-end=\"6401\"><strong data-start=\"6367\" data-end=\"6399\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/strong><\/li>\n<\/ul>\n<p data-start=\"6403\" data-end=\"6555\">\u0641\u064a <strong data-start=\"6406\" data-end=\"6424\">Virago Fitness<\/strong> \u060c \u064a\u0645\u0632\u062c \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0628\u064a\u0646 HIIT \u0648\u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0623\u0642\u0644 \u062a\u0623\u062b\u064a\u0631\u0627 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 &#8211; \u0648\u0644\u064a\u0633 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<h2 data-start=\"6562\" data-end=\"6612\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0642\u0644\u064a\u0629: \u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u062b\u0642\u0629<\/h2>\n<p data-start=\"6614\" data-end=\"6833\">HIIT \u0644\u0627 \u064a\u062d\u0648\u0644 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637. \u0625\u0646\u0647 \u064a\u0639\u064a\u062f \u062a\u0648\u0635\u064a\u0644 \u0637\u0631\u064a\u0642\u0629 \u062a\u0641\u0643\u064a\u0631\u0643 \u0641\u064a \u0646\u0641\u0633\u0643.<br data-start=\"6693\" data-end=\"6696\">\u062a\u062a\u062d\u062f\u0627\u0643 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0644\u062a\u062c\u0627\u0648\u0632 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 &#8211; \u0648\u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062a\u062a\u0642\u062f\u0645 \u0641\u064a\u0647\u0627 \u060c \u062a\u062b\u0628\u062a \u0623\u0646\u0643 \u0623\u0642\u0648\u0649 \u0645\u0645\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f.<\/p>\n<p data-start=\"6835\" data-end=\"7000\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0642\u0648\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a <strong data-start=\"6844\" data-end=\"6868\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u0625\u0646 \u0627\u0644\u0644\u062d\u0638\u0629 \u0627\u0644\u062a\u064a \u064a\u0643\u0645\u0644\u0648\u0646 \u0641\u064a\u0647\u0627 \u062f\u0627\u0626\u0631\u0629 HIIT &#8211; \u0627\u0644\u0644\u0647\u0627\u062b \u0648\u0627\u0644\u062a\u0639\u0631\u0642 \u0648\u0627\u0644\u0627\u0628\u062a\u0633\u0627\u0645 &#8211; \u0647\u064a \u0639\u0646\u062f\u0645\u0627 \u064a\u0634\u0639\u0631\u0646 \u0628\u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u062b\u0642\u0629.<\/p>\n<p data-start=\"7002\" data-end=\"7140\">\u0648\u0647\u0630\u0627 \u0647\u0648 \u062c\u0645\u0627\u0644 HIIT: \u0625\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646.<br data-start=\"7056\" data-end=\"7059\">\u0625\u0646\u0647 <strong data-start=\"7064\" data-end=\"7104\">\u0627\u0644\u062a\u0645\u0643\u064a\u0646 \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639<\/strong> \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0641\u064a \u0641\u0626\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<h2 data-start=\"727\" data-end=\"781\">\u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u062c\u062f\u0648\u0644 HIIT \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/h2>\n<p data-start=\"783\" data-end=\"1007\">\u0623\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c HIIT \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0641\u0639\u0644 \u0627\u0644\u0645\u0632\u064a\u062f &#8211; \u0625\u0646\u0647 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 <em data-start=\"850\" data-end=\"857\">\u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/em>.<br data-start=\"858\" data-end=\"861\">\u0646\u0638\u0631\u0627 \u0644\u0623\u0646 HIIT \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0642\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a. \u0627\u0644\u0628\u0642\u0639\u0629 \u0627\u0644\u062d\u0644\u0648\u0629\u061f <strong data-start=\"955\" data-end=\"989\">\u062b\u0644\u0627\u062b\u0629 \u0625\u0644\u0649 \u0623\u0631\u0628\u0639\u0629 \u0641\u0635\u0648\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong> \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621. <\/p>\n<h3 data-start=\"1009\" data-end=\"1036\">\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629<\/h3>\n<div class=\"_tableContainer_1rjym_1\">\n<div class=\"group _tableWrapper_1rjym_13 flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"1038\" data-end=\"1601\">\n<thead data-start=\"1038\" data-end=\"1063\">\n<tr data-start=\"1038\" data-end=\"1063\">\n<th data-start=\"1038\" data-end=\"1044\" data-col-size=\"sm\">\u064a\u0648\u0645<\/th>\n<th data-start=\"1044\" data-end=\"1052\" data-col-size=\"sm\">\u0631\u0643\u0632<\/th>\n<th data-start=\"1052\" data-end=\"1063\" data-col-size=\"md\">\u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"1092\" data-end=\"1601\">\n<tr data-start=\"1092\" data-end=\"1176\">\n<td data-start=\"1092\" data-end=\"1105\" data-col-size=\"sm\"><strong data-start=\"1094\" data-end=\"1104\">\u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/strong><\/td>\n<p>\u0642\u0648\u0629 <\/p>\n<td data-start=\"1105\" data-end=\"1121\" data-col-size=\"sm\">HIIT<\/td>\n<td data-start=\"1121\" data-end=\"1176\" data-col-size=\"md\">\u0641\u0648\u0627\u0635\u0644 \u0632\u0645\u0646\u064a\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u062f\u0645\u0628\u0644<\/td>\n<\/tr>\n<tr data-start=\"1177\" data-end=\"1238\">\n<td data-start=\"1177\" data-end=\"1191\" data-col-size=\"sm\"><strong data-start=\"1179\" data-end=\"1190\">\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/strong><\/td>\n<td data-start=\"1191\" data-end=\"1202\" data-col-size=\"sm\">\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634<\/td>\n<td data-start=\"1202\" data-end=\"1238\" data-col-size=\"md\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0646\u0634\u0637<\/td>\n<\/tr>\n<tr data-start=\"1239\" data-end=\"1317\">\n<td data-start=\"1239\" data-end=\"1255\" data-col-size=\"sm\"><strong data-start=\"1241\" data-end=\"1254\">\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/strong><\/td>\n<td data-start=\"1255\" data-end=\"1269\" data-col-size=\"sm\">HIIT \u0643\u0627\u0631\u062f\u064a\u0648<\/td>\n<td data-start=\"1269\" data-end=\"1317\" data-col-size=\"md\">20-25 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0641\u062c\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062e\u0637\u0649<\/td>\n<\/tr>\n<tr data-start=\"1318\" data-end=\"1390\">\n<td data-start=\"1318\" data-end=\"1333\" data-col-size=\"sm\"><strong data-start=\"1320\" data-end=\"1332\">\u0627\u0644\u062e\u0645\u064a\u0633<\/strong><\/td>\n<td data-start=\"1333\" data-end=\"1348\" data-col-size=\"sm\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u0646\u0648\u0627\u0629<\/td>\n<td data-start=\"1348\" data-end=\"1390\" data-col-size=\"md\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/td>\n<\/tr>\n<tr data-start=\"1391\" data-end=\"1470\">\n<td data-start=\"1391\" data-end=\"1404\" data-col-size=\"sm\"><strong data-start=\"1393\" data-end=\"1403\">\u0627\u0644\u062c\u0645\u0639\u0629<\/strong><\/td>\n<p>\u0642\u0648\u0629 <\/p>\n<td data-start=\"1404\" data-end=\"1417\" data-col-size=\"sm\">HIIT<\/td>\n<td data-start=\"1417\" data-end=\"1470\" data-col-size=\"md\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u0629 \u060c \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u060c \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/td>\n<\/tr>\n<tr data-start=\"1471\" data-end=\"1551\">\n<td data-start=\"1471\" data-end=\"1486\" data-col-size=\"sm\"><strong data-start=\"1473\" data-end=\"1485\">\u0627\u0644\u0633\u0628\u062a<\/strong><\/td>\n<p>HIIT <\/p>\n<td data-start=\"1486\" data-end=\"1508\" data-col-size=\"sm\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u064a<\/td>\n<td data-start=\"1508\" data-end=\"1551\" data-col-size=\"md\">\u0641\u0648\u0627\u0635\u0644 \u0632\u0645\u0646\u064a\u0629 \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0645\u0639 \u0645\u0648\u0633\u064a\u0642\u0649 \u0645\u0628\u0647\u062c\u0629<\/td>\n<\/tr>\n<tr data-start=\"1552\" data-end=\"1601\">\n<td data-start=\"1552\" data-end=\"1565\" data-col-size=\"sm\"><strong data-start=\"1554\" data-end=\"1564\">\u0627\u0644\u0623\u062d\u062f<\/strong><\/td>\n<td data-start=\"1565\" data-end=\"1572\" data-col-size=\"sm\">\u0627\u0633\u062a\u0631\u0627\u062d<\/td>\n<td data-start=\"1572\" data-end=\"1601\" data-col-size=\"md\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u064a\u0642\u0638<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"1603\" data-end=\"1883\"><strong><em data-start=\"1606\" data-end=\"1620\">\u0646\u0635\u064a\u062d\u0629 T rainer:<\/em> \u0642\u0645 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 HIIT \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0644\u0628 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0639\u0628 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0642\u062f\u0645.<\/strong><br data-start=\"1723\" data-end=\"1726\">\u0641\u064a <strong data-start=\"1729\" data-end=\"1753\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062a\u0645 \u0628\u0646\u0627\u0621 \u062a\u0642\u0648\u064a\u0645 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0628\u062f\u0623 \u0628\u0627\u0644\u0630\u0627\u062a &#8211; \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u062f\u0627\u0626\u0645\u0629.<\/p>\n<h2 data-start=\"1890\" data-end=\"1927\">\u0623\u062e\u0637\u0627\u0621 HIIT \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/h2>\n<p data-start=\"1929\" data-end=\"2065\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 HIIT \u064a\u0628\u062f\u0648 \u0648\u0627\u0636\u062d\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u062d\u062f\u0646 \u0639\u0646 \u063a\u064a\u0631 \u0642\u0635\u062f \u0645\u0646 \u0646\u062a\u0627\u0626\u062c\u0647\u0646 \u0623\u0648 \u064a\u062e\u0627\u0637\u0631\u0646 \u0628\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0631\u062a\u0643\u0627\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0628\u0633\u064a\u0637\u0629.<\/p>\n<h3 data-start=\"2067\" data-end=\"2101\"><strong data-start=\"2075\" data-end=\"2099\">\u062a\u062e\u0637\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/strong><\/h3>\n<p data-start=\"2102\" data-end=\"2325\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u063a\u0648\u0635 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u062d\u0631\u0643\u0629 \u0645\u0643\u062b\u0641\u0629 \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643.<br data-start=\"2175\" data-end=\"2178\">\u0627\u0642\u0636 <strong data-start=\"2191\" data-end=\"2217\">\u062f\u0627\u0626\u0645\u0627 \u0645\u0646 5 \u0625\u0644\u0649 7 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/strong> &#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u060c \u0623\u0648 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u060c \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u062e\u0641\u064a\u0641 \u060c \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 &#8211; \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<h3 data-start=\"2327\" data-end=\"2361\"><strong data-start=\"2335\" data-end=\"2359\">\u0627\u0644\u0642\u064a\u0627\u0645 \u0628 HIIT \u0643\u0644 \u064a\u0648\u0645<\/strong><\/h3>\n<p data-start=\"2362\" data-end=\"2519\">\u0633\u062d\u0631 HIIT \u064a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u064a\u0624\u062f\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u0648\u0645\u064a\u0627 \u0625\u0644\u0649 <strong data-start=\"2420\" data-end=\"2436\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u0625\u0628\u0637\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<br data-start=\"2479\" data-end=\"2482\">\u062a\u0630\u0643\u0631: \u0627\u0644\u0631\u0627\u062d\u0629 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062a\u0642\u062f\u0645. <\/p>\n<h3 data-start=\"2521\" data-end=\"2558\"><strong data-start=\"2529\" data-end=\"2556\">\u0644\u0627 \u062a\u062f\u0641\u0639 \u0628\u0642\u0648\u0629 \u0643\u0627\u0641\u064a\u0629<\/strong><\/h3>\n<p data-start=\"2559\" data-end=\"2749\">\u0623\u0633\u0637\u0648\u0631\u0629 &#8220;\u0623\u0646\u0627 \u0623\u062a\u0639\u0631\u0642 \u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0648\u0645 \u0628\u0639\u0645\u0644 HIIT&#8221;.<br data-start=\"2608\" data-end=\"2611\">\u062a\u0639\u0646\u064a HIIT \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0627\u0644\u0639\u0645\u0644 \u0628\u0646\u0633\u0628\u0629 80-95\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u0645\u062d\u0627\u062f\u062b\u0629 \u0643\u0627\u0645\u0644\u0629 \u062e\u0644\u0627\u0644 \u062c\u0648\u0644\u0629 &#8211; \u0641\u0623\u0646\u062a \u0644\u0633\u062a \u0647\u0646\u0627\u0643 \u0628\u0639\u062f. <\/p>\n<h3 data-start=\"2751\" data-end=\"2788\"><strong data-start=\"2759\" data-end=\"2786\">\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0644\u0644\u0633\u0631\u0639\u0629<\/strong><\/h3>\n<p data-start=\"2789\" data-end=\"2993\">\u0627\u0644\u0623\u0633\u0631\u0639 \u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u0627 \u0623\u0641\u0636\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0633\u064a\u0626 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a \u0641\u064a \u062d\u062f\u0648\u062b \u0625\u0635\u0627\u0628\u0629.<br data-start=\"2874\" data-end=\"2877\">\u0641\u064a <strong data-start=\"2880\" data-end=\"2898\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u060c \u064a\u0624\u0643\u062f \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 <em data-start=\"2919\" data-end=\"2942\">\u0639\u0644\u0649 \u0627\u0644\u062f\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u0633\u0631\u0639\u0629<\/em> \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0622\u0645\u0646\u062a\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0642\u0648\u0629\u0647\u0646. <\/p>\n<h3 data-start=\"2995\" data-end=\"3036\"><strong data-start=\"3003\" data-end=\"3034\">\u062a\u062e\u0637\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634\u064a\u0629<\/strong><\/h3>\n<p data-start=\"3037\" data-end=\"3211\">\u0628\u0639\u062f HIIT \u060c \u062a\u062a\u0648\u0642 \u0639\u0636\u0644\u0627\u062a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u062f. \u064a\u0624\u062f\u064a \u062a\u0641\u0648\u064a\u062a \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0648\u062a\u0642\u0644\u064a\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062f\u0647\u0648\u0646.<br data-start=\"3145\" data-end=\"3148\">\u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621. <\/p>\n<h2 data-start=\"3218\" data-end=\"3260\">\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0645\u062f\u0649: \u0645\u0627 \u0648\u0631\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/h2>\n<p data-start=\"3262\" data-end=\"3389\">\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 HIIT \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0641\u0642\u0637 &#8211; \u0628\u0644 \u0625\u0646\u0647 \u064a\u062e\u0644\u0642 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0639\u0645\u064a\u0642\u0629 \u0648\u062f\u0627\u0626\u0645\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0637\u0627\u0628\u0642 \u0645\u0639\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/p>\n<h3 data-start=\"3391\" data-end=\"3434\"><strong data-start=\"3398\" data-end=\"3432\">\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u0629<\/strong><\/h3>\n<p data-start=\"3435\" data-end=\"3742\">\u0646\u0638\u0631\u0627 \u0644\u0623\u0646 HIIT \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u060c \u064a\u0635\u0628\u062d \u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629.<br data-start=\"3557\" data-end=\"3560\">\u0648\u062c\u062f \u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u0639\u0627\u0645 2024 \u0641\u064a <em data-start=\"3588\" data-end=\"3616\">\u0645\u062c\u0644\u0629 \u0639\u0644\u0648\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/em> \u0623\u0646 HIIT \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \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 \u0648\u064a\u062d\u0633\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 (<em data-start=\"3690\" data-end=\"3699\">VO\u2082 max<\/em>) \u0628\u0646\u0633\u0628\u0629 25-30\u066a \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u063a\u0636\u0648\u0646 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u0641\u0642\u0637.<\/p>\n<h3 data-start=\"3744\" data-end=\"3784\"><strong data-start=\"3751\" data-end=\"3782\">\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062d\u0633\u0646\u0629<\/strong><\/h3>\n<p data-start=\"3785\" data-end=\"3953\">\u064a\u0632\u064a\u062f \u062a\u062f\u0631\u064a\u0628 HIIT <strong data-start=\"3809\" data-end=\"3834\">\u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627<\/strong> \u2014 \u0645\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062e\u0644\u0627\u064a\u0627\u0643 \u2014 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629.<\/p>\n<h3 data-start=\"3955\" data-end=\"4001\"><strong data-start=\"3965\" data-end=\"3999\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/strong><\/h3>\n<p data-start=\"4002\" data-end=\"4263\">\u064a\u0624\u062f\u064a HIIT \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u0648\u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u060c \u0627\u0644\u0646\u0627\u0642\u0644\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 &#8220;\u0627\u0644\u062a\u064a \u062a\u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u0633\u0639\u0627\u062f\u0629&#8221;.<br data-start=\"4086\" data-end=\"4089\">\u062a\u0628\u0644\u063a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062f\u0645\u062c\u0646 HIIT \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0646 \u062a\u0631\u0643\u064a\u0632 \u0623\u0643\u0628\u0631 \u0648\u062a\u0648\u0627\u0632\u0646 \u0639\u0627\u0637\u0641\u064a \u0648\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 &#8211; \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0646 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u062a\u0647\u062f\u0626\u0629 \u0648\u0627\u0639\u064a\u0629 \u0623\u0648 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n<h3 data-start=\"4265\" data-end=\"4306\"><strong data-start=\"4272\" data-end=\"4304\">\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645<\/strong><\/h3>\n<p data-start=\"4307\" data-end=\"4567\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0642\u0627\u0633\u064a\u0629 \u0623\u0648 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0637\u0631\u0641\u0629 \u060c \u0641\u0625\u0646 HIIT \u064a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629.<br data-start=\"4408\" data-end=\"4411\">\u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0625\u0639\u0627\u062f\u0629 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 &#8211; \u0645\u062d\u064a\u0637 \u062e\u0635\u0631 \u0623\u0643\u062b\u0631 \u0625\u062d\u0643\u0627\u0645\u0627 \u060c \u0648\u0623\u0631\u062c\u0644 \u0623\u0642\u0648\u0649 \u060c \u0648\u0623\u0630\u0631\u0639 \u0645\u062d\u062f\u062f\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 &#8211; \u062f\u0648\u0646 \u0627\u0644\u062a\u0636\u062d\u064a\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h2 data-start=\"4574\" data-end=\"4619\">\u0642\u0648\u0629 HIIT \u0627\u0644\u0645\u062c\u062a\u0645\u0639\u064a<\/h2>\n<p data-start=\"4621\" data-end=\"4817\">\u0645\u0627 \u064a\u0645\u064a\u0632 HIIT \u062d\u0642\u0627 \u0641\u064a <strong data-start=\"4651\" data-end=\"4675\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 &#8211; \u0625\u0646\u0647 <em data-start=\"4710\" data-end=\"4723\">\u0627\u0644\u0628\u064a\u0626\u0629<\/em>.<br data-start=\"4724\" data-end=\"4727\">\u062a\u0632\u062f\u0647\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u062f\u0631\u0628\u0646 \u0645\u0639\u0627 \u0641\u064a \u0645\u0633\u0627\u062d\u0629 \u0645\u0628\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629.<\/p>\n<p data-start=\"4819\" data-end=\"4991\">\u064a\u0635\u0628\u062d \u0643\u0644 \u0641\u0635\u0644 \u062a\u062c\u0631\u0628\u0629 \u0645\u0634\u062a\u0631\u0643\u0629:<\/p>\n<ul>\n<li data-start=\"4819\" data-end=\"4991\">\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u062a\u0632\u0627\u0645\u0646\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062e\u0641\u0636 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649.<\/li>\n<li data-start=\"4819\" data-end=\"4991\">\u0627\u0644\u062e\u0645\u0633\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<li data-start=\"4819\" data-end=\"4991\">\u0627\u0644\u0636\u062d\u0643 \u0628\u064a\u0646 \u062c\u0648\u0644\u0627\u062a \u0628\u064a\u0631\u0628\u064a.<\/li>\n<\/ul>\n<p data-start=\"4993\" data-end=\"5123\">\u0641\u0635\u0648\u0644 HIIT \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u0641\u064a Virago \u062a\u0628\u0646\u064a \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644. \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u062e\u0641\u0636 \u0627\u0644\u062f\u0627\u0641\u0639 \u060c \u064a\u0631\u0641\u0639\u0643 \u0623\u0642\u0631\u0627\u0646\u0643 \u0648\u0645\u062f\u0631\u0628\u0648\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. <\/p>\n<p data-start=\"5125\" data-end=\"5340\">\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062a\u062f\u0631\u0628\u0646 \u0641\u064a \u0628\u064a\u0626\u0627\u062a \u062f\u0627\u0639\u0645\u0629 <strong data-start=\"5183\" data-end=\"5206\">\u0623\u0643\u062b\u0631 \u0627\u062a\u0633\u0627\u0642\u0627 \u0628\u0646\u0633\u0628\u0629 60\u066a<\/strong> \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0646 \u060c \u0648\u0641\u0642\u0627 \u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0645\u0646 <em data-start=\"5261\" data-end=\"5337\">\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a (2024).<\/em><\/p>\n<h2 data-start=\"5347\" data-end=\"5390\">\u0643\u064a\u0641 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 HIIT \u0645\u0646\u062a\u0639\u0634\u0627 \u0648\u0645\u062b\u064a\u0631\u0627<\/h2>\n<p data-start=\"5392\" data-end=\"5472\">\u062c\u0645\u0627\u0644 HIIT \u0647\u0648 \u0627\u0644\u062a\u0646\u0648\u0639 \u060c \u0641\u0644\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0644\u0644 \u0623\u0628\u062f\u0627 \u0625\u0630\u0627 \u062d\u0627\u0641\u0638\u062a \u0639\u0644\u0649 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629.<\/p>\n<p data-start=\"5474\" data-end=\"5505\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062f\u0648\u0627\u0641\u0639\u0643:<\/p>\n<ul>\n<li data-start=\"5508\" data-end=\"5572\"><strong data-start=\"5508\" data-end=\"5534\">\u0642\u0645 \u0628\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u0629:<\/strong> \u062c\u0631\u0628 20\/40 \u0641\u064a \u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u062d\u062f \u060c 30\/30 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0644\u064a.<\/li>\n<li data-start=\"5575\" data-end=\"5661\"><strong data-start=\"5575\" data-end=\"5596\">\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u0628\u062f\u064a\u0644:<\/strong> \u0642\u0645 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0623\u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n<li data-start=\"5664\" data-end=\"5743\"><strong data-start=\"5664\" data-end=\"5678\">\u0625\u0636\u0627\u0641\u0629 \u0645\u0648\u0633\u064a\u0642\u0649:<\/strong> \u062a\u0639\u0645\u0644 \u0645\u0633\u0627\u0631\u0627\u062a HIIT \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629 \u0639\u0644\u0649 140-160 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0648\u0627\u0644\u0623\u062f\u0627\u0621.<\/li>\n<li data-start=\"5746\" data-end=\"5816\"><strong data-start=\"5746\" data-end=\"5762\">\u062a\u0646\u0633\u064a\u0642\u0627\u062a \u0627\u0644\u0645\u0632\u064a\u062c:<\/strong> \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u0623\u0646\u0645\u0627\u0637 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0648\u0627\u0644\u062a\u0627\u0628\u0627\u062a\u0627 \u0648\u0627\u0644\u062f\u0627\u0626\u0631\u0629.<\/li>\n<\/ul>\n<p data-start=\"5818\" data-end=\"5979\">\u0641\u064a <strong data-start=\"5821\" data-end=\"5839\">Virago Fitness<\/strong> \u060c \u062a\u062a\u0637\u0648\u0631 \u0628\u0631\u0627\u0645\u062c HIIT \u0643\u0644 \u0634\u0647\u0631 \u060c \u0648\u062a\u0642\u062f\u0645 \u0645\u0648\u0636\u0648\u0639\u0627\u062a \u0648\u062d\u0631\u0643\u0627\u062a \u0648\u062a\u062d\u062f\u064a\u0627\u062a \u062c\u062f\u064a\u062f\u0629 \u062d\u062a\u0649 \u064a\u0638\u0644 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/p>\n<h2 data-start=\"5986\" data-end=\"6028\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646: \u0627\u0644\u062d\u0627\u0641\u0629 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629 \u0644 HIIT<\/h2>\n<p data-start=\"6030\" data-end=\"6233\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u060c \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0627\u0644\u0642\u0648\u0629 \u0641\u062d\u0633\u0628 &#8211; \u0628\u0644 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0627\u0646\u0633\u062c\u0627\u0645.<br data-start=\"6096\" data-end=\"6099\">\u064a\u062a\u0645\u0627\u0634\u0649 HIIT \u062a\u0645\u0627\u0645\u0627 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0645\u0628\u062f\u0623 \u0644\u0623\u0646\u0647 \u064a\u0639\u0644\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645.<\/p>\n<p data-start=\"6235\" data-end=\"6421\">\u0647\u062f\u0641\u0643 \u0644\u064a\u0633 \u0625\u0631\u0647\u0627\u0642 \u0646\u0641\u0633\u0643 &#8211; \u0625\u0646\u0647 \u062a\u0646\u0634\u064a\u0637 <strong data-start=\"6281\" data-end=\"6302\">\u0646\u0641\u0633\u0643<\/strong>.<br data-start=\"6303\" data-end=\"6306\">\u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0631 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0648\u0631\u0627\u0621 \u0646\u062c\u0627\u062d HIIT: \u062c\u0647\u062f \u0642\u0635\u064a\u0631 \u0648\u0645\u0631\u0643\u0632 \u064a\u063a\u0630\u064a \u0643\u0644 \u062c\u0632\u0621 \u0622\u062e\u0631 \u0645\u0646 \u062d\u064a\u0627\u062a\u0643.<\/p>\n<p data-start=\"6423\" data-end=\"6593\">\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 \u0628\u0645\u0637\u0627\u0631\u062f\u0629 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u060c \u0623\u0648 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0623\u0645\u0648\u0645\u0629 \u060c \u0623\u0648 \u0645\u062c\u0631\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643 \u0641\u064a \u0628\u0634\u0631\u062a\u0643 &#8211; \u064a\u0645\u0646\u062d\u0643 HIIT \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062b\u0642\u0629 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0643\u0644 \u0634\u064a\u0621.<\/p>\n<h2 data-start=\"6600\" data-end=\"6653\">\u0644\u0645\u0627\u0630\u0627 \u064a\u062e\u062a\u0644\u0641 HIIT \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/h2>\n<p data-start=\"6655\" data-end=\"6842\">\u064a\u0642\u0639 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0641\u064a <strong data-start=\"6666\" data-end=\"6701\">\u0633\u064a\u062a\u064a \u0644\u0627\u064a\u0641 \u0627\u0644\u062a\u0644\u0629 \u0645\u0648\u0644 \u060c \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0648\u0647\u0648 <strong data-start=\"6723\" data-end=\"6742\">\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<\/strong> \u0645\u0635\u0645\u0645\u0629 \u0644\u0644\u062a\u0645\u0643\u064a\u0646.<br data-start=\"6765\" data-end=\"6768\">\u0625\u0644\u064a\u0643 \u0633\u0628\u0628 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0644\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062a\u0646\u0634\u0626\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0648\u0645\u0627 \u0628\u0639\u062f\u0647\u0627:<\/p>\n<ul>\n<li data-start=\"6846\" data-end=\"6931\"><strong data-start=\"6853\" data-end=\"6879\">\u0645\u062f\u0631\u0628\u0627\u062a \u062e\u0628\u064a\u0631\u0627\u062a<\/strong> \u064a\u0641\u0647\u0645\u0646 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u0645\u0631\u0623\u0629 \u0648\u062f\u0648\u0627\u0641\u0639\u0647\u0627.<\/li>\n<li data-start=\"6934\" data-end=\"7011\"><strong data-start=\"6937\" data-end=\"6971\">\u0641\u0635\u0648\u0644 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong> \u062a\u062c\u0639\u0644 \u0643\u0644 \u062b\u0627\u0646\u064a\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621.<\/li>\n<li data-start=\"7014\" data-end=\"7083\"><strong data-start=\"7017\" data-end=\"7049\">\u0628\u064a\u0626\u0629 \u0622\u0645\u0646\u0629 \u0648\u062f\u0627\u0639\u0645\u0629<\/strong> \u0645\u0635\u0645\u0645\u0629 \u062d\u0635\u0631\u064a\u0627 \u0644\u0644\u0646\u0633\u0627\u0621.<\/li>\n<li data-start=\"7086\" data-end=\"7160\"><strong data-start=\"7089\" data-end=\"7133\">\u0639\u0636\u0648\u064a\u0627\u062a \u0645\u0631\u0646\u0629 \u0648\u062c\u062f\u0627\u0648\u0644 \u062f\u0631\u0627\u0633\u064a\u0629<\/strong> \u062a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643.<\/li>\n<li data-start=\"7163\" data-end=\"7247\"><strong data-start=\"7166\" data-end=\"7193\">\u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u062c\u0645\u0639<\/strong> \u0628\u064a\u0646 HIIT \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0627\u0644\u0645\u0632\u064a\u062f.<\/li>\n<\/ul>\n<p data-start=\"7249\" data-end=\"7345\">\u0625\u0646\u0647 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 &#8211; \u0625\u0646\u0647 \u0623\u062e\u0648\u0629 \u062a\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u062d\u0628 \u0627\u0644\u0630\u0627\u062a.<\/p>\n<h2 data-start=\"7352\" data-end=\"7375\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n<p data-start=\"7377\" data-end=\"7623\">\u0623\u0639\u0627\u062f HIIT \u062a\u0639\u0631\u064a\u0641 \u0645\u0627 \u064a\u0639\u0646\u064a\u0647 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0644\u0627\u0626\u0642\u0627 &#8211; \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621.<br data-start=\"7454\" data-end=\"7457\">\u0625\u0646\u0647 \u0623\u0633\u0631\u0639 \u0648\u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621 \u0648\u0623\u0643\u062b\u0631 \u062a\u0645\u0643\u064a\u0646\u0627 \u0628\u0644\u0627 \u062d\u062f\u0648\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<br data-start=\"7534\" data-end=\"7537\">\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u064a\u062a\u062d\u062f\u0649 \u062c\u0633\u0645\u0643 \u0648\u064a\u0631\u0643\u0632 \u0639\u0642\u0644\u0643 \u0648\u064a\u0639\u064a\u062f \u0625\u0634\u0639\u0627\u0644 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643.<\/p>\n<p data-start=\"7625\" data-end=\"7752\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u0627 \u0644\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0628\u062f\u0621 <em data-start=\"7675\" data-end=\"7683\">\u0641\u064a \u062d\u0628<\/em> \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u060c \u0641\u0625\u0646 HIIT \u0641\u064a <strong data-start=\"7707\" data-end=\"7731\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u0647\u064a \u062e\u0637\u0648\u062a\u0643 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n<p data-start=\"7754\" data-end=\"7824\">\ud83d\udca5 \u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<br data-start=\"7775\" data-end=\"7778\">\ud83d\udcaa \u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<br data-start=\"7797\" data-end=\"7800\">\ud83d\udd25 \u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0625\u064a\u0642\u0627\u0641\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u064a\u0648\u0645\u0627 \u0628\u0623\u0646\u0643 \u0645\u0642\u064a\u062f \u0628\u0627\u0644\u0633\u0644\u0627\u0633\u0644 \u0625\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u060c \u0641\u0639\u062f \u0627\u0644\u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u062a\u0646\u062a\u0647\u064a \u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0644\u0628 \u060c \u0641\u0623\u0646\u062a \u0644\u0633\u062a \u0648\u062d\u062f\u0643. \u0644\u0639\u0642\u0648\u062f \u0645\u0646 \u0627\u0644\u0632\u0645\u0627\u0646 \u060c \u0643\u0627\u0646\u062a \u0643\u0644\u0645\u0629 \u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0639\u0646\u064a \u0631\u0648\u062a\u064a\u0646\u0627 \u0637\u0648\u064a\u0644\u0627 \u0648\u0645\u062a\u0643\u0631\u0631\u0627 &#8211; \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u064a\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u062a\u064a\u0631\u0629 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