{"id":8511,"date":"2025-10-17T12:07:30","date_gmt":"2025-10-17T12:07:30","guid":{"rendered":"https:\/\/viragofitness.ae\/%d9%88%d9%82%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%81%d9%8a-%d8%b9%d8%ac%d9%85%d8%a7%d9%86-%d9%85%d8%a7-%d9%87%d9%88-%d8%a3%d9%81%d8%b6%d9%84\/"},"modified":"2025-10-17T12:07:30","modified_gmt":"2025-10-17T12:07:30","slug":"%d9%88%d9%82%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%81%d9%8a-%d8%b9%d8%ac%d9%85%d8%a7%d9%86-%d9%85%d8%a7-%d9%87%d9%88-%d8%a3%d9%81%d8%b6%d9%84","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%88%d9%82%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%81%d9%8a-%d8%b9%d8%ac%d9%85%d8%a7%d9%86-%d9%85%d8%a7-%d9%87%d9%88-%d8%a3%d9%81%d8%b6%d9%84\/","title":{"rendered":"\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646: \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f"},"content":{"rendered":"<h2 data-start=\"608\" data-end=\"657\">\u0641\u0647\u0645 \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/h2>\n<p data-start=\"659\" data-end=\"955\">\u0643\u0644 <strong data-start=\"665\" data-end=\"673\">\u0633\u064a\u062f\u0629<\/strong> \u0644\u0647\u0627 \u0625\u064a\u0642\u0627\u0639\u0647\u0627 \u0627\u0644\u062e\u0627\u0635. \u064a\u0634\u0639\u0631 \u0627\u0644\u0628\u0639\u0636 \u0628\u0623\u0646\u0647 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0625\u064a\u0642\u0627\u0641\u0647 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0624\u062f\u064a \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 <strong data-start=\"765\" data-end=\"773\">\u0623\u0641\u0636\u0644<\/strong> \u0645\u0627 \u0644\u062f\u064a\u0647\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u0644 \u0627\u0644\u0646\u0647\u0627\u0631. \u0625\u0646 \u0645\u0639\u0631\u0641\u0629 <strong data-start=\"811\" data-end=\"827\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062c\u0633\u0645\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629.  <\/p>\n<p data-start=\"957\" data-end=\"1306\">\u0641\u064a <strong data-start=\"960\" data-end=\"969\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062d\u064a\u062b \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0627\u0632\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0623\u0633\u0631\u0629 \u0648\u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u201c\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u201d \u0627\u0644\u0634\u062e\u0635\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062c\u062f\u0648\u0644\u0629 \u2013 \u0625\u0646\u0647 \u062e\u064a\u0627\u0631 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u064a\u0639\u0632\u0632 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u0633\u0648\u0627\u0621 <strong data-start=\"1165\" data-end=\"1173\">\u0627\u0646\u0636\u0645\u0645\u062a \u0625\u0644\u0649<\/strong> <strong data-start=\"1176\" data-end=\"1190\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0623\u0648 \u062a\u062a\u062f\u0631\u0628\u0646 \u0641\u064a <strong data-start=\"1211\" data-end=\"1247\">\u0645\u0631\u0643\u0632 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u062d\u0644\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0647\u0645\u0627 \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645. <\/p>\n<h3 data-start=\"1313\" data-end=\"1348\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h3>\n<p data-start=\"1350\" data-end=\"1612\">\u062a\u0624\u062b\u0631 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u2013 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 <strong data-start=\"1391\" data-end=\"1411\">\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629<\/strong> \u2013 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645. \u064a\u0624\u062b\u0631 \u0647\u0630\u0627 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0639\u0636\u0644\u0627\u062a\u0646\u0627 \u060c \u0648\u0645\u062f\u0649 \u0643\u0641\u0627\u0621\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0648\u0645\u062f\u0649 \u0634\u0639\u0648\u0631\u0646\u0627 \u0628\u0627\u0644\u062f\u0627\u0641\u0639 <strong data-start=\"1597\" data-end=\"1609\">\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong>. <\/p>\n<p data-start=\"1614\" data-end=\"1634\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"1637\" data-end=\"1695\"><strong data-start=\"1637\" data-end=\"1657\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629<\/strong> \u062a\u0639\u0632\u0632 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u062a\u0639\u0632\u0632 <a href=\"..\/..\/burn-up-to-500-calories-in-30-minutes-hiit-classes-for-women-in-ajman\/\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>.<\/li>\n<li data-start=\"1698\" data-end=\"1757\"><strong data-start=\"1698\" data-end=\"1720\">\u062a\u0639\u0645\u0644 \u062c\u0644\u0633\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631<\/strong> \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642.<\/li>\n<li data-start=\"1760\" data-end=\"1818\">\u062a\u0642\u0644\u0644 <strong data-start=\"1760\" data-end=\"1780\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629<\/strong> <a href=\"..\/..\/why-boxing-is-the-perfect-stress-relieving-workout\/\">\u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631<\/a> \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<\/ul>\n<p data-start=\"1820\" data-end=\"1981\">\u0644\u0630\u0627 \u060c \u0641\u0625\u0646 <strong data-start=\"1836\" data-end=\"1852\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u201c\u0627\u0644\u0645\u0646\u0627\u0633\u0628\u201d \u0644\u064a\u0633 \u0639\u0627\u0644\u0645\u064a\u0627 \u2013 \u0625\u0646\u0647 \u0634\u062e\u0635\u064a. \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0635\u0644 \u0641\u064a\u0647 \u0637\u0627\u0642\u062a\u0643 \u0625\u0644\u0649 \u0630\u0631\u0648\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0645\u0648\u0627\u0621\u0645\u062a\u0647\u0627 \u0645\u0639 \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. <\/p>\n<h3 data-start=\"1988\" data-end=\"2045\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0635\u0628\u0627\u062d\u064a: \u0627\u0628\u062f\u0623 \u0628\u0642\u0648\u0629 \u060c \u0627\u0628\u0642 \u0645\u062a\u0633\u0642\u0627<\/h3>\n<p data-start=\"2047\" data-end=\"2267\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f <strong data-start=\"2056\" data-end=\"2072\">\u0645\u0646 \u0633\u064a\u062f\u0627\u062a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0641\u0625\u0646 \u0627\u0644\u0635\u0628\u0627\u062d \u0647\u0648 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0630\u0647\u0628\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u064a\u0628\u062f\u0648 \u0627\u0644\u0647\u0648\u0627\u0621 \u0623\u0643\u062b\u0631 \u0646\u0642\u0627\u0621 \u060c \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0631\u0648\u0631 \u0623\u062e\u0641 \u0648\u0632\u0646\u0627 \u060c \u0648\u0627\u0644\u0639\u0642\u0644 \u0635\u0627\u0641. \u064a\u0645\u0643\u0646 \u0644\u062c\u0644\u0633\u0629 <strong data-start=\"2183\" data-end=\"2206\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644 \u0623\u0646 \u062a\u062d\u062f\u062f \u0646\u063a\u0645\u0629 \u064a\u0648\u0645 \u0645\u062b\u0645\u0631.  <\/p>\n<p data-start=\"2269\" data-end=\"2304\"><strong data-start=\"2269\" data-end=\"2302\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"2307\" data-end=\"2395\"><strong data-start=\"2307\" data-end=\"2330\">\u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/strong> \u062a\u0624\u062f\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629 \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0644\u0633\u0627\u0639\u0627\u062a.<\/li>\n<li data-start=\"2398\" data-end=\"2502\"><strong data-start=\"2398\" data-end=\"2418\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632:<\/strong> \u064a\u0637\u0644\u0642 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0633\u0629.<\/li>\n<li data-start=\"2505\" data-end=\"2594\"><strong data-start=\"2505\" data-end=\"2521\">\u0627\u0644\u0627\u062a\u0633\u0627\u0642:<\/strong> \u064a\u0639\u0646\u064a \u062a\u0642\u0644\u064a\u0644 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u0634\u062a\u064a\u062a \u0623\u0646\u0643 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u062a\u062e\u0637\u064a \u0632\u064a\u0627\u0631\u062a\u0643 <strong data-start=\"2578\" data-end=\"2585\">\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> .<\/li>\n<\/ul>\n<p data-start=\"2596\" data-end=\"2733\">\u062a\u0639\u0645\u0644 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637 \u0627\u0644\u0639\u0642\u0644\u064a \u2013 \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0623\u064a <strong data-start=\"2677\" data-end=\"2716\">\u0639\u0636\u0648\u064a\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639<\/strong> \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a.<\/p>\n<p data-start=\"2735\" data-end=\"2991\">\u0641\u064a <strong data-start=\"2738\" data-end=\"2756\">Virago Fitness<\/strong> \u060c \u062a\u0641\u0636\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"2790\" data-end=\"2801\">\u062f\u0631\u0648\u0633<\/strong> \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u0644\u0623\u062c\u0648\u0627\u0621\u0647\u0646 \u0627\u0644\u0647\u0627\u062f\u0626\u0629 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646\u064a\u0629. \u064a\u062a\u0623\u0643\u062f \u0645\u062f\u0631\u0628\u0648 <strong data-start=\"2848\" data-end=\"2856\">\u0627\u0644\u0646\u0627\u062f\u064a<\/strong> \u0645\u0646 \u0623\u0646 \u0643\u0644 \u0645\u0634\u0627\u0631\u0643 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 <strong data-start=\"2925\" data-end=\"2943\">\u0644\u064a\u0634\u0639\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643<\/strong> \u0645\u0646 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0623\u0648\u0644 \u0625\u0644\u0649 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629. <\/p>\n<h3 data-start=\"2998\" data-end=\"3051\">\u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0648\u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0646\u0647\u0627\u0631: \u062f\u0641\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u0627\u062a<\/h3>\n<p data-start=\"3053\" data-end=\"3235\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0635\u0628\u0627\u062d\u0643 \u0645\u0632\u062f\u062d\u0645\u0627 \u060c \u0641\u0641\u0643\u0631 <strong data-start=\"3093\" data-end=\"3109\">\u0641\u064a \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631. \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0639\u0629 12 \u0638\u0647\u0631\u0627 \u0648 4 \u0645\u0633\u0627\u0621 \u060c \u062a\u0631\u062a\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. <\/p>\n<p data-start=\"3237\" data-end=\"3263\"><strong data-start=\"3237\" data-end=\"3261\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"3266\" data-end=\"3331\"><strong data-start=\"3266\" data-end=\"3284\">\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629:<\/strong> \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0642\u0648\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0648\u062a\u0647\u0627 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li data-start=\"3334\" data-end=\"3414\"><strong data-start=\"3334\" data-end=\"3361\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u062a\u0635\u0648\u0631:<\/strong> \u062a\u0628\u062f\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0633\u0647\u0644 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u064a\u0642\u0638 \u062a\u0645\u0627\u0645\u0627.<\/li>\n<li data-start=\"3417\" data-end=\"3547\"><strong data-start=\"3417\" data-end=\"3439\">\u062c\u062f\u0648\u0644 \u0632\u0645\u0646\u064a \u0645\u0631\u0646:<\/strong> \u0625\u0646\u0647 \u062e\u064a\u0627\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0639\u0627\u0645\u0644\u064a\u0646 \u0644\u062d\u0633\u0627\u0628\u0647\u0645 \u0627\u0644\u062e\u0627\u0635 \u0648\u0631\u0628\u0627\u062a \u0627\u0644\u0628\u064a\u0648\u062a \u0648\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0646\u0627\u0648\u0628\u0627\u062a \u0641\u064a <strong data-start=\"3510\" data-end=\"3519\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u064a\u0631\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"3549\" data-end=\"3789\">\u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0623\u064a\u0636\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u2013 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0627\u0644\u062c\u0644\u0633\u0627\u062a <strong data-start=\"3611\" data-end=\"3620\">\u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u2013 \u0627\u0644\u062a\u064a \u062a\u0646\u0639\u0634 \u0637\u0627\u0642\u062a\u0643 \u062f\u0648\u0646 \u0627\u0633\u062a\u0646\u0632\u0627\u0641\u062a\u0647\u0627. \u0641\u064a <strong data-start=\"3679\" data-end=\"3697\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u062f\u0631\u0648\u0633 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0646\u0647\u0627\u0631 \u0639\u0646 \u0642\u0635\u062f \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0634\u062d\u0646 \u0637\u0627\u0642\u062a\u0647\u0646 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639. <\/p>\n<h3 data-start=\"3796\" data-end=\"3839\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629: \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0634\u062d\u0646<\/h3>\n<p data-start=\"3841\" data-end=\"4093\">\u0628\u0639\u062f \u064a\u0648\u0645 \u0637\u0648\u064a\u0644 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d <strong data-start=\"3863\" data-end=\"3870\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0645\u0644\u0627\u0630\u0627 \u2013 <strong data-start=\"3896\" data-end=\"3905\">\u0645\u0643\u0627\u0646\u0627<\/strong> \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0636\u0628\u0637. \u062a\u0641\u0636\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <strong data-start=\"3948\" data-end=\"3964\">\u0633\u064a\u062f\u0627\u062a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0627\u0644\u0645\u0633\u0627\u0621 <strong data-start=\"3993\" data-end=\"4009\">\u0643\u0648\u0642\u062a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u060c \u062e\u0627\u0635\u0629 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0639\u0629 6 \u0645\u0633\u0627\u0621 \u0648 9 \u0645\u0633\u0627\u0621 \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0647\u0646 \u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0644\u0623\u0646\u0641\u0633\u0647\u0646. <\/p>\n<p data-start=\"4095\" data-end=\"4128\"><strong data-start=\"4095\" data-end=\"4126\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0623\u0644\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"4131\" data-end=\"4217\"><strong data-start=\"4131\" data-end=\"4149\">\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631:<\/strong> \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/li>\n<li data-start=\"4220\" data-end=\"4311\"><strong data-start=\"4220\" data-end=\"4242\">\u0627\u0644\u062f\u0627\u0641\u0639 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a:<\/strong> \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0634\u0639\u0631 \u0627\u0644\u0641\u0635\u0648\u0644 <strong data-start=\"4243\" data-end=\"4252\">\u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621 \u0628\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/li>\n<li data-start=\"4314\" data-end=\"4414\"><strong data-start=\"4314\" data-end=\"4333\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645:<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0627\u0644\u0634\u0627\u0626\u0639 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/li>\n<\/ul>\n<p data-start=\"4416\" data-end=\"4724\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0623\u0639\u0636\u0627\u0621 <strong data-start=\"4447\" data-end=\"4467\">\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0641\u064a \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0628\u0648\u0646 <strong data-start=\"4496\" data-end=\"4507\">\u0627\u0644\u0641\u0635\u0648\u0644<\/strong> \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u0645\u062b\u0644 HIIT \u0623\u0648 <strong data-start=\"4522\" data-end=\"4533\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629. \u062a\u0634\u062a\u0647\u0631 \u0628\u064a\u0626\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0637\u0627\u0642\u062a\u0647\u0627 <strong data-start=\"4616\" data-end=\"4627\">\u0627\u0644\u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629<\/strong> \u2013 \u064a\u0639\u0645\u0644 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0648\u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0648\u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0645\u0639\u0627 \u0644\u062e\u0644\u0642 \u0646\u0647\u0627\u064a\u0629 \u0645\u062d\u0641\u0632\u0629 \u0644\u064a\u0648\u0645\u0643. <\/p>\n<h3 data-start=\"4731\" data-end=\"4776\">\u0643\u064a\u0641 \u062a\u062d\u062f\u062f \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/h3>\n<p data-start=\"4778\" data-end=\"4921\">\u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 <strong data-start=\"4800\" data-end=\"4816\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0627\u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0628\u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f\u0647\u0627: <\/p>\n<ol>\n<li data-start=\"4926\" data-end=\"5006\"><strong data-start=\"4926\" data-end=\"4948\">\u062a\u062a\u0628\u0639 \u0637\u0627\u0642\u062a\u0643:<\/strong> \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639 \u060c \u0644\u0627\u062d\u0638 \u0645\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0623\u0648 \u0627\u0644\u062e\u0645\u0648\u0644.<\/li>\n<li data-start=\"5010\" data-end=\"5116\"><strong data-start=\"5010\" data-end=\"5033\">\u0627\u062e\u062a\u0628\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643:<\/strong> \u062c\u0631\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 (\u0627\u0644\u0635\u0628\u0627\u062d \u0648\u0627\u0644\u0638\u0647\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0621) \u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u0623\u062f\u0627\u0621.<\/li>\n<li data-start=\"5120\" data-end=\"5211\"><strong data-start=\"5120\" data-end=\"5144\">\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643:<\/strong> \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u060c \u0641\u0647\u0630\u0627 \u0644\u064a\u0633 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0643.<\/li>\n<li data-start=\"5215\" data-end=\"5323\"><strong data-start=\"5215\" data-end=\"5238\">\u062a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643:<\/strong> \u0627\u062e\u062a\u0631 <strong data-start=\"5248\" data-end=\"5288\">\u0648\u0642\u062a\u0627 \u064a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643<\/strong> \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/li>\n<\/ol>\n<p data-start=\"5325\" data-end=\"5441\">\u062a\u0630\u0643\u0631: <strong data-start=\"5339\" data-end=\"5364\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628<\/strong> \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0637\u0627\u0642\u062a\u0643 \u0648\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a\u0643 <strong data-start=\"5420\" data-end=\"5438\"><a href=\"..\/..\/beyond-the-scale-redefining-success-in-womens-health-and-wellness\/\">\u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629<\/a><\/strong>.<\/p>\n<h3 data-start=\"5448\" data-end=\"5504\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0643\u0644 \u062c\u062f\u0648\u0644<\/h3>\n<p data-start=\"5506\" data-end=\"5765\">\u0623\u0641\u0636\u0644 <strong data-start=\"5515\" data-end=\"5531\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 <strong data-start=\"5549\" data-end=\"5562\">\u0641\u0642\u0637 \u0628\u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/strong> \u2013 \u0625\u0646\u0647\u0627 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u0623\u0648 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u0621 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0648\u0641\u0631 <strong data-start=\"5657\" data-end=\"5669\">\u0627\u0644\u0645\u0646\u0634\u0623\u0629<\/strong> \u0645\u0633\u0627\u062d\u0627\u062a \u0622\u0645\u0646\u0629 <strong data-start=\"5714\" data-end=\"5725\">\u0648\u062f\u0631\u0648\u0633<\/strong> \u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0648\u0645\u062f\u0631\u0628\u064a\u0646 \u064a\u062a\u0643\u064a\u0641\u0648\u0646 \u0645\u0639 \u0648\u062a\u064a\u0631\u062a\u0643. <\/p>\n<p data-start=\"5767\" data-end=\"5820\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u064a\u0632\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 <strong data-start=\"5791\" data-end=\"5809\">\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0631\u0627\u0626\u0639 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"5823\" data-end=\"5890\">\u0645\u0631\u0627\u0641\u0642 \u0641\u0633\u064a\u062d\u0629 <strong data-start=\"5832\" data-end=\"5853\">\u0645\u0646 \u0641\u0626\u0629 5 \u0646\u062c\u0648\u0645<\/strong> \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629.<\/li>\n<li data-start=\"5893\" data-end=\"5962\"><strong data-start=\"5893\" data-end=\"5903\">\u0623\u062d\u062f\u062b<\/strong> \u0627\u0644\u0622\u0644\u0627\u062a <strong data-start=\"5917\" data-end=\"5930\">\u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/strong> \u0644\u0643\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0648\u0629.<\/li>\n<li data-start=\"5965\" data-end=\"6023\"><strong data-start=\"5976\" data-end=\"5988\">\u0645\u062f\u0631\u0628\u0648\u0646<\/strong> \u062f\u0627\u0639\u0645\u0648\u0646 \u064a\u0636\u0641\u0648\u0646 \u0637\u0627\u0628\u0639\u0627 \u0634\u062e\u0635\u064a\u0627 \u0639\u0644\u0649 \u062a\u062c\u0631\u0628\u062a\u0643.<\/li>\n<li data-start=\"6026\" data-end=\"6083\">\u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"6026\" data-end=\"6040\">\u0627\u0644\u0639\u0636\u0648\u064a\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0648\u0639\u0628 \u0643\u0644 \u062c\u062f\u0648\u0644.<\/li>\n<\/ul>\n<p data-start=\"6085\" data-end=\"6228\">\u0641\u064a <strong data-start=\"6088\" data-end=\"6106\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u060c \u062a\u062a\u0648\u0641\u0631 \u062c\u0644\u0633\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"6169\" data-end=\"6177\">\u0628\u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645<\/strong> \u0643\u0644\u0645\u0627 \u0628\u0644\u063a\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0630\u0631\u0648\u062a\u0647\u0627 \u2013 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u0627\u0644\u0638\u0647\u064a\u0631\u0629 \u0623\u0648 \u0627\u0644\u0645\u0633\u0627\u0621.<\/p>\n<h3 data-start=\"6235\" data-end=\"6268\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0643\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629<\/h3>\n<p data-start=\"6270\" data-end=\"6561\">\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 <strong data-start=\"6282\" data-end=\"6298\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u0629 \u0641\u062d\u0633\u0628 \u2013 \u0628\u0644 \u0647\u0648 \u0627\u0644\u062a\u0632\u0627\u0645 <strong data-start=\"6352\" data-end=\"6362\">\u0628\u0635\u062d\u062a\u0643<\/strong> <strong data-start=\"6369\" data-end=\"6379\">\u0648\u0637\u0627\u0642\u062a\u0643<\/strong> \u0648\u0625\u062d\u0633\u0627\u0633\u0643 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u062c\u0645\u064a\u0639 <strong data-start=\"6429\" data-end=\"6453\">\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<\/strong>\u060c \u064a\u0636\u0645\u0646 \u0625\u0646\u0634\u0627\u0621 \u0625\u064a\u0642\u0627\u0639 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 <strong data-start=\"6500\" data-end=\"6532\">\u0623\u0647\u062f\u0627\u0641 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0647\u0646 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong> \u0646\u062c\u0627\u062d\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/p>\n<p data-start=\"6563\" data-end=\"6936\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a <strong data-start=\"6576\" data-end=\"6585\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062e\u0627\u0635\u0629 \u062d\u0648\u0644 <strong data-start=\"6605\" data-end=\"6621\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u0623\u0648 <strong data-start=\"6625\" data-end=\"6643\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629 2<\/strong> \u060c \u0641\u0633\u062a\u062c\u062f \u0623\u0646 <strong data-start=\"6662\" data-end=\"6680\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0644\u0627 \u062a\u0642\u062f\u0645 <strong data-start=\"6699\" data-end=\"6706\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0642\u062f\u0645 \u0645\u062c\u062a\u0645\u0639\u0627 \u0645\u0635\u0645\u0645\u0627 \u0648\u0641\u0642\u0627 \u0644\u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a. \u0645\u0639 \u0633\u0627\u0639\u0627\u062a <strong data-start=\"6769\" data-end=\"6780\">\u0627\u0644\u0639\u0645\u0644<\/strong> \u0627\u0644\u0645\u0631\u0646\u0629 <strong data-start=\"6801\" data-end=\"6812\">\u0648\u0627\u0644\u062e\u062f\u0645\u0629<\/strong> <a href=\"..\/..\/personal-training-for-ladies-ajman\/\">\u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u062a\u0641\u0627\u0646\u064a\u0646<\/a> \u060c \u0625\u0646\u0647 <strong data-start=\"6846\" data-end=\"6854\">\u0627\u0644\u0646\u0627\u062f\u064a<\/strong> \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0644\u0643\u0644 <strong data-start=\"6867\" data-end=\"6875\">\u0633\u064a\u062f\u0629<\/strong> <strong data-start=\"6880\" data-end=\"6888\">\u0623\u0646 \u062a\u062c\u062f<\/strong> \u0644\u062d\u0638\u062a\u0647\u0627 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u062a\u062d\u0631\u0643 \u0648\u0627\u0644\u062a\u0639\u0631\u0642 \u0648\u0627\u0644\u062a\u0623\u0644\u0642. <\/p>\n<h2 data-start=\"496\" data-end=\"579\">\u0643\u064a\u0641 \u064a\u0634\u0643\u0644 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0646\u062a\u0627\u0626\u062c \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h2>\n<h3 data-start=\"581\" data-end=\"647\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u0627\u0626\u064a: \u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621<\/h3>\n<p data-start=\"649\" data-end=\"1006\">\u0643\u0644 <strong data-start=\"655\" data-end=\"663\">\u0633\u064a\u062f\u0629<\/strong> \u0641\u064a <strong data-start=\"667\" data-end=\"676\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u0644\u062f\u064a\u0647\u0627 \u0625\u064a\u0642\u0627\u0639 \u064a\u0648\u0645\u064a \u0645\u062e\u062a\u0644\u0641 \u060c \u0648\u0644\u0643\u0646 \u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0648\u0642\u062a \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0646\u062a\u0627\u0626\u062c\u0643. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 <strong data-start=\"823\" data-end=\"839\">\u0628\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u060c \u064a\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0645 \u0623\u0646 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u062a\u062a\u0642\u0644\u0628 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u062c\u0633\u0645\u0643 <strong data-start=\"991\" data-end=\"1003\">\u0644\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>. <\/p>\n<p data-start=\"1008\" data-end=\"1030\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644\u0647\u0627:<\/p>\n<ul>\n<li data-start=\"1034\" data-end=\"1290\"><strong data-start=\"1034\" data-end=\"1055\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629:<\/strong><br data-start=\"1055\" data-end=\"1058\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0628\u0643\u0631 \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u064a\u062d\u062f\u062f \u0646\u063a\u0645\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062c\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0641\u0636\u0644\u0646 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0645\u0646\u0638\u0645 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647.  <\/li>\n<li data-start=\"1294\" data-end=\"1525\"><strong data-start=\"1294\" data-end=\"1315\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629:<\/strong><br data-start=\"1315\" data-end=\"1318\">\u062a\u0645\u064a\u0644 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0625\u0644\u0649 \u0627\u0644\u0630\u0631\u0648\u0629 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645. \u062a\u0639\u062a\u0628\u0631 \u062c\u0644\u0633\u0627\u062a <strong data-start=\"1396\" data-end=\"1412\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0641\u064a <strong data-start=\"1439\" data-end=\"1453\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643 \u0645\u062b\u0627\u0644\u064a\u0629<\/strong> \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0623\u0648 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u0623\u062f\u0627\u0621. <\/li>\n<\/ul>\n<p data-start=\"1527\" data-end=\"1873\">\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629. <strong data-start=\"1576\" data-end=\"1601\">\u064a\u0643\u0648\u0646 \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0627<\/strong> \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0637\u0627\u0628\u0642 \u0645\u0639 \u0625\u064a\u0642\u0627\u0639\u0643 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a <em data-start=\"1641\" data-end=\"1646\">\u0648\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a\u0643<\/em> \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0642\u062f \u064a\u062c\u062f \u0627\u0644\u0645\u0647\u0646\u064a\u0648\u0646 \u0627\u0644\u0639\u0627\u0645\u0644\u0648\u0646 \u0641\u064a <strong data-start=\"1715\" data-end=\"1724\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u062f\u0631\u0648\u0633 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0641\u064a <strong data-start=\"1755\" data-end=\"1773\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u0633\u062a\u0645\u062a\u0639 \u0627\u0644\u0645\u0633\u062a\u064a\u0642\u0638\u0648\u0646 \u0645\u0628\u0643\u0631\u0627 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0647\u0627\u062f\u0626\u0629 \u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629.  <\/p>\n<h3 data-start=\"1880\" data-end=\"1940\">\u0631\u0624\u0649 \u0627\u0644\u0645\u062f\u0631\u0628: \u0643\u064a\u0641 \u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0628\u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h3>\n<p data-start=\"1942\" data-end=\"2202\">\u064a\u0644\u0639\u0628 <strong data-start=\"1945\" data-end=\"1963\">\u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u062e\u0628\u064a\u0631<\/strong> \u062f\u0648\u0631\u0627 \u0645\u0647\u0645\u0627 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0643\u0644 \u0639\u0636\u0648 <strong data-start=\"2008\" data-end=\"2016\">\u0641\u064a \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649<\/strong> <strong data-start=\"2031\" data-end=\"2047\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0623\u0645\u062b\u0644. \u0641\u064a <strong data-start=\"2052\" data-end=\"2070\">Virago Fitness<\/strong> \u060c \u064a\u0623\u062e\u0630 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0641\u0647\u0645 \u062c\u062f\u0648\u0644 \u0643\u0644 <strong data-start=\"2113\" data-end=\"2123\">\u0633\u064a\u062f\u0629<\/strong> \u0648\u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0642\u0628\u0644 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629. <\/p>\n<p data-start=\"2204\" data-end=\"2245\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u0648\u0635\u064a \u0628\u0647 \u0643\u0628\u0627\u0631 <strong data-start=\"2220\" data-end=\"2232\">\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646<\/strong> :<\/p>\n<ol>\n<li data-start=\"2250\" data-end=\"2460\"><strong data-start=\"2250\" data-end=\"2279\">\u0642\u0645 \u0628\u062a\u0642\u064a\u064a\u0645 \u0645\u0646\u062d\u0646\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643:<\/strong> \u062a\u062a\u0628\u0639 \u0623\u062f\u0627\u0626\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0644\u0625\u0646\u0634\u0627\u0621 <strong data-start=\"2403\" data-end=\"2442\">\u0639\u0636\u0648\u064a\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u062a\u0646\u0627\u0633\u0628<\/strong> \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643. <\/li>\n<li data-start=\"2464\" data-end=\"2685\"><strong data-start=\"2464\" data-end=\"2496\">\u0642\u0645 \u0628\u0645\u0637\u0627\u0628\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0639 \u0647\u062f\u0641\u0643:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u0645\u062b\u0627\u0644\u064a\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0625\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u064a\u0648\u0641\u0631 <a href=\"..\/..\/food-as-medicine-for-women-optimizing-your-diet-for-hormonal-balance-and-energy\/\">\u062f\u0639\u0645\u0627 \u0647\u0631\u0645\u0648\u0646\u064a\u0627<\/a> \u0623\u0641\u0636\u0644. <\/li>\n<li data-start=\"2689\" data-end=\"2861\"><strong data-start=\"2689\" data-end=\"2728\">\u0636\u0628\u0637 \u0627\u0644\u0634\u062f\u0629 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f:<\/strong> \u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642\u061f \u0642\u0645 \u0628\u062a\u062d\u0648\u064a\u0644 <strong data-start=\"2766\" data-end=\"2782\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0644\u0644\u0633\u0645\u0627\u062d \u0628\u0631\u0627\u062d\u0629 \u0623\u0641\u0636\u0644 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.  <\/li>\n<\/ol>\n<p data-start=\"2863\" data-end=\"3076\">\u064a\u0636\u0645\u0646 <strong data-start=\"2872\" data-end=\"2883\">\u0645\u062f\u0631\u0628\u0648<\/strong> \u0641\u064a\u0631\u0627\u063a\u0648 \u0623\u064a\u0636\u0627 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u062b\u0642\u0629 \u060c \u0633\u0648\u0627\u0621 \u0627\u0646\u0636\u0645\u0645\u0646 <strong data-start=\"2941\" data-end=\"2956\">\u0625\u0644\u0649 \u0641\u0635\u0644 \u062c\u0645\u0627\u0639\u064a<\/strong> \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0641\u0631\u062f\u064a. \u0646\u0647\u062c\u0647\u0645 \u0634\u0627\u0645\u0644 \u2013 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a <strong data-start=\"3040\" data-end=\"3050\">\u0648\u0627\u0644\u0635\u062d\u0629<\/strong> \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0633\u0642\u0629. <\/p>\n<h3 data-start=\"3083\" data-end=\"3129\">\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629: \u0642\u0645 \u0628\u062a\u063a\u0630\u064a\u0629 \u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/h3>\n<p data-start=\"3131\" data-end=\"3343\">\u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"3144\" data-end=\"3158\">\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628<\/strong> \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u064a\u0633 \u0633\u0648\u0649 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u2013 \u062a\u0632\u0648\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0647\u0648 \u0627\u0644\u0646\u0635\u0641 \u0627\u0644\u0622\u062e\u0631. \u064a\u0644\u0639\u0628 \u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u062f\u0648\u0631\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c. <\/p>\n<p data-start=\"3345\" data-end=\"3376\"><strong data-start=\"3345\" data-end=\"3374\">\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d\u064a:<\/strong><\/p>\n<ul>\n<li data-start=\"3379\" data-end=\"3429\">\u062a\u0646\u0627\u0648\u0644 \u0634\u064a\u0626\u0627 \u062e\u0641\u064a\u0641\u0627 \u0645\u062b\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0648 \u0627\u0644\u0632\u0628\u0627\u062f\u064a.<\/li>\n<li data-start=\"3432\" data-end=\"3475\">\u0631\u0637\u0628 \u062c\u064a\u062f\u0627 \u2013 \u0627\u0644\u062c\u0641\u0627\u0641 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/li>\n<li data-start=\"3478\" data-end=\"3520\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0628\u0643\u0631.<\/li>\n<\/ul>\n<p data-start=\"3522\" data-end=\"3554\"><strong data-start=\"3522\" data-end=\"3552\">\u0642\u0628\u0644 \u062c\u0644\u0633\u0629 \u0645\u0633\u0627\u0626\u064a\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"3557\" data-end=\"3618\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u063a\u062f\u0627\u0621 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/li>\n<li data-start=\"3621\" data-end=\"3722\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0645\u0648\u0632 \u0623\u0648 \u0639\u0635\u064a\u0631) \u0642\u0628\u0644 \u062d\u0648\u0627\u0644\u064a 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062c\u0647 \u0625\u0644\u0649 <strong data-start=\"3712\" data-end=\"3719\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"3724\" data-end=\"3743\"><strong data-start=\"3724\" data-end=\"3741\">\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<ul>\n<li data-start=\"3746\" data-end=\"3811\">\u062c\u062f\u062f \u0628\u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u063a\u0636\u0648\u0646 30-45 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li data-start=\"3814\" data-end=\"3905\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0645\u0633\u0627\u0621\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0645\u0646\u0627\u062e <strong data-start=\"3870\" data-end=\"3894\">\u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629<\/strong> .<\/li>\n<\/ul>\n<p data-start=\"3907\" data-end=\"4102\">\u0641\u064a <strong data-start=\"3910\" data-end=\"3928\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u062c\u0647 <strong data-start=\"3930\" data-end=\"3942\">\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646<\/strong> \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"3988\" data-end=\"4001\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/strong> \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u2013 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0643\u0644 <strong data-start=\"4058\" data-end=\"4066\">\u0633\u064a\u062f\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0647\u0627 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n<h3 data-start=\"4109\" data-end=\"4165\">\u0628\u0646\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u064a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643<\/h3>\n<p data-start=\"4167\" data-end=\"4411\">\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0631\u0648\u062a\u064a\u0646 <strong data-start=\"4180\" data-end=\"4196\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0646\u0627\u062c\u062d \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u062d\u0633\u0628 \u2013 \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0645\u062f\u0649 \u0627\u0646\u062f\u0645\u0627\u062c\u0647 \u0628\u0633\u0644\u0627\u0633\u0629 \u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0648\u0627\u0632\u0646\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0623\u0633\u0631\u0629 \u0648\u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u060c \u064a\u0636\u0645\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u062f\u0648\u0646 \u0636\u063a\u0648\u0637. <\/p>\n<p data-start=\"4413\" data-end=\"4440\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0625\u0646\u0634\u0627\u0621 \u0648\u0627\u062d\u062f:<\/p>\n<ul>\n<li data-start=\"4444\" data-end=\"4634\"><strong data-start=\"4444\" data-end=\"4485\">\u0627\u0644\u062e\u0637\u0648\u0629 1: \u062d\u062f\u062f \u0645\u0648\u0642\u0639 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646\u0643<\/strong><br data-start=\"4485\" data-end=\"4488\">\u0627\u062e\u062a\u0631 <strong data-start=\"4499\" data-end=\"4524\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u0623\u0648 \u0645\u0646\u0632\u0644\u0643 \u0644\u062a\u0648\u0641\u064a\u0631 \u0648\u0642\u062a \u0627\u0644\u062a\u0646\u0642\u0644. \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 <strong data-start=\"4582\" data-end=\"4591\">\u0627\u0644\u0632\u064a\u0627\u0631\u0629<\/strong> \u0623\u0633\u0647\u0644 \u060c \u0632\u0627\u062f\u062a \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0628\u0642\u0627\u0626\u0643 \u0645\u062a\u0633\u0642\u0627. <\/li>\n<li data-start=\"4637\" data-end=\"4769\"><strong data-start=\"4637\" data-end=\"4688\">\u0627\u0644\u062e\u0637\u0648\u0629 2: \u0627\u062e\u062a\u0631 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/strong><br data-start=\"4688\" data-end=\"4691\">HIIT \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u0648 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0623\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n<li data-start=\"4772\" data-end=\"4941\"><strong data-start=\"4772\" data-end=\"4806\">\u0627\u0644\u062e\u0637\u0648\u0629 3: \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/strong><br data-start=\"4806\" data-end=\"4809\">\u0642\u0645 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0630\u064a \u064a\u0631\u0643\u0632 <strong data-start=\"4829\" data-end=\"4838\">\u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong> (\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643) \u0648\u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a (\u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629).<\/li>\n<li data-start=\"4944\" data-end=\"5093\"><strong data-start=\"4944\" data-end=\"4972\">\u0627\u0644\u062e\u0637\u0648\u0629 4: \u0627\u0628\u0642 \u0645\u0633\u0624\u0648\u0644\u0627<\/strong><br data-start=\"4972\" data-end=\"4975\">\u0633\u064a\u062f\u0639\u0645 <strong data-start=\"4984\" data-end=\"4992\">\u0627\u0644\u0646\u0627\u062f\u064a<\/strong> \u0627\u0644\u062c\u064a\u062f \u062a\u0642\u062f\u0645\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u062a\u062d\u0641\u064a\u0632 <strong data-start=\"5047\" data-end=\"5056\">\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629<\/strong> \u0648\u062a\u0633\u062c\u064a\u0644 \u0648\u0635\u0648\u0644 \u0627\u0644\u0645\u062f\u0631\u0628.<\/li>\n<\/ul>\n<p data-start=\"5095\" data-end=\"5302\">\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 <strong data-start=\"5104\" data-end=\"5122\">\u0645\u0631\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0645\u0639 \u0648\u0636\u0639 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631. \u064a\u0648\u0641\u0631 <strong data-start=\"5174\" data-end=\"5185\">\u062f\u0631\u0648\u0633\u0627<\/strong> \u064a\u0648\u0645\u064a\u0629 <strong data-start=\"5194\" data-end=\"5207\">\u0648\u0645\u0639\u062f\u0627\u062a<\/strong> \u062d\u062f\u064a\u062b\u0629 <strong data-start=\"5213\" data-end=\"5234\">\u0648\u0645\u0631\u0627\u0641\u0642 5 \u0646\u062c\u0648\u0645<\/strong> \u0644\u062c\u0639\u0644 \u0643\u0644 \u0632\u064a\u0627\u0631\u0629 \u0645\u0645\u062a\u0639\u0629 \u0648\u0639\u0645\u0644\u064a\u0629 <strong data-start=\"5283\" data-end=\"5299\">\u0644\u0633\u064a\u062f\u0627\u062a \u0639\u062c\u0645\u0627\u0646<\/strong>. <\/p>\n<h3 data-start=\"5309\" data-end=\"5353\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0628\u062f\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0623\u0643\u062b\u0631 \u062d\u064a\u0648\u064a\u0629<\/h3>\n<p data-start=\"5355\" data-end=\"5567\">\u0641\u064a \u0623\u0645\u0633\u064a\u0627\u062a \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0648 <strong data-start=\"5385\" data-end=\"5392\">\u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0639\u0644\u0649 \u0642\u064a\u062f \u0627\u0644\u062d\u064a\u0627\u0629. \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062f\u0627\u0641\u0639 \u0627\u0644\u0645\u0634\u062a\u0631\u0643 \u2013 \u0643\u0644 \u0630\u0644\u0643 \u064a\u062e\u0644\u0642 \u0645\u0633\u0627\u062d\u0629 <strong data-start=\"5485\" data-end=\"5496\">\u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629<\/strong> \u062d\u064a\u062b \u062a\u0639\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0634\u062d\u0646\u0647\u0627 \u0639\u0642\u0644\u064a\u0627 \u0648\u062c\u0633\u062f\u064a\u0627 \u0628\u0639\u062f \u064a\u0648\u0645 \u0637\u0648\u064a\u0644. <\/p>\n<p data-start=\"5569\" data-end=\"5619\">\u064a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u0627\u0626\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u0641\u0631\u064a\u062f\u0629:<\/p>\n<ul>\n<li data-start=\"5623\" data-end=\"5727\"><strong data-start=\"5623\" data-end=\"5644\">\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u062c\u062a\u0645\u0639:<\/strong> \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 \u0641\u0635\u0648\u0644 <strong data-start=\"5653\" data-end=\"5662\">\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629<\/strong> \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u064a\u0628\u0646\u064a \u0634\u0639\u0648\u0631\u0627 \u0628\u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0648\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621.<\/li>\n<li data-start=\"5730\" data-end=\"5831\"><strong data-start=\"5730\" data-end=\"5756\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642:<\/strong> \u064a\u062a\u0645 \u062a\u0633\u062e\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0628\u062d\u0631\u0643\u0627\u062a \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629.<\/li>\n<li data-start=\"5834\" data-end=\"5945\"><strong data-start=\"5834\" data-end=\"5852\">\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631:<\/strong> \u062a\u0637\u0644\u0642 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 <strong data-start=\"5904\" data-end=\"5922\">\u0648\u062a\u0634\u0639\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643<\/strong> \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u0632\u0644.<\/li>\n<\/ul>\n<p data-start=\"5947\" data-end=\"6178\">\u0641\u064a <strong data-start=\"5950\" data-end=\"5968\">Virago Fitness<\/strong> \u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u0646\u062d\u0648 <strong data-start=\"6054\" data-end=\"6071\">\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0646. \u0625\u0646\u0647 \u0644\u064a\u0633 <strong data-start=\"6089\" data-end=\"6098\">\u0645\u062c\u0631\u062f \u0645\u0643\u0627\u0646<\/strong> \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u2013 \u0625\u0646\u0647 <strong data-start=\"6123\" data-end=\"6135\">\u0645\u0631\u0641\u0642<\/strong> \u0622\u0645\u0646 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646. <\/p>\n<h3 data-start=\"6185\" data-end=\"6238\">\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u0643\u064a\u0641 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0643\u0644 \u064a\u0648\u0645<\/h3>\n<p data-start=\"6240\" data-end=\"6398\">\u062d\u062a\u0649 <strong data-start=\"6265\" data-end=\"6273\">\u0627\u0644\u0633\u064a\u062f\u0629<\/strong> \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0635\u0645\u064a\u0645\u0627 \u0644\u062f\u064a\u0647\u0627 \u0623\u064a\u0627\u0645 \u0639\u0637\u0644\u0629. \u064a\u0643\u0645\u0646 \u0633\u0631 \u0627\u0644\u062a\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0641\u064a \u062c\u0639\u0644 <strong data-start=\"6341\" data-end=\"6357\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u062c\u0632\u0621\u0627 \u063a\u064a\u0631 \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0641\u0627\u0648\u0636 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643. <\/p>\n<p data-start=\"6400\" data-end=\"6494\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u0648\u0635\u064a \u0628\u0647 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 <strong data-start=\"6416\" data-end=\"6426\">\u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/strong> \u0641\u064a <strong data-start=\"6439\" data-end=\"6457\">Virago Fitness<\/strong> \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642:<\/p>\n<ul>\n<li data-start=\"6497\" data-end=\"6560\"><strong data-start=\"6497\" data-end=\"6516\">\u062e\u0637\u0637 \u0644\u0623\u0633\u0628\u0648\u0639\u0643:<\/strong> \u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0645\u0648\u0627\u0639\u064a\u062f \u0645\u0647\u0645\u0629.<\/li>\n<li data-start=\"6563\" data-end=\"6636\"><strong data-start=\"6563\" data-end=\"6591\">\u0627\u062c\u0639\u0644\u0647\u0627 \u0642\u0635\u064a\u0631\u0629 \u0648\u0630\u0643\u064a\u0629:<\/strong> \u062d\u062a\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0631\u0643\u0632 \u0645\u0647\u0645\u0629.<\/li>\n<li data-start=\"6639\" data-end=\"6736\"><strong data-start=\"6639\" data-end=\"6666\">\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629:<\/strong> \u062a\u062d\u0627\u0641\u0638 \u0627\u0644\u0641\u0635\u0648\u0644 <strong data-start=\"6667\" data-end=\"6676\">\u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0627\u0644\u0639\u0627\u0644\u064a \u0648\u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629 \u0623\u0642\u0648\u0649.<\/li>\n<li data-start=\"6739\" data-end=\"6843\"><strong data-start=\"6739\" data-end=\"6764\">\u0627\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629:<\/strong> \u0627\u0644\u062a\u0642\u062f\u0645 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u0648\u0632\u0646 \u2013 \u0625\u0646\u0647 \u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 <strong data-start=\"6830\" data-end=\"6840\">\u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"6845\" data-end=\"7065\">\u062a\u062a\u0645\u062b\u0644 \u0645\u0647\u0645\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631 <strong data-start=\"6891\" data-end=\"6910\">\u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0647\u0646<\/strong> \u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642. \u062a\u062a\u0636\u0645\u0646 \u0643\u0644 <strong data-start=\"6949\" data-end=\"6963\">\u0639\u0636\u0648\u064a\u0629<\/strong> \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0644\u062c\u0639\u0644 <strong data-start=\"6995\" data-end=\"7011\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0645\u0645\u062a\u0639\u0627 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0627 \u0648\u0645\u0635\u0645\u0645\u0627 \u0648\u0641\u0642\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643. <\/p>\n<h3 data-start=\"7072\" data-end=\"7117\">\u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"7119\" data-end=\"7323\">\u0645\u0627 \u064a\u062c\u0639\u0644 <strong data-start=\"7132\" data-end=\"7146\">\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<\/strong> \u0641\u064a <strong data-start=\"7150\" data-end=\"7159\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627 \u0647\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0627\u0644\u0630\u064a \u062a\u062c\u0644\u0628\u0647. \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"7226\" data-end=\"7234\">\u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645<\/strong> \u0625\u0644\u0649 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0648\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0623\u0633\u0627\u0644\u064a\u0628 \u062a\u062f\u0631\u064a\u0628 \u062c\u062f\u064a\u062f\u0629 \u0648\u062f\u0641\u0639 \u0627\u0644\u062d\u062f\u0648\u062f \u0641\u064a \u0645\u0643\u0627\u0646 \u0622\u0645\u0646 \u0648\u0645\u0634\u062c\u0639. <\/p>\n<p data-start=\"7325\" data-end=\"7655\">\u0641\u064a <strong data-start=\"7328\" data-end=\"7346\">Virago Fitness<\/strong> \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0635\u0641 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 <strong data-start=\"7375\" data-end=\"7389\">\u0627\u0644\u062a\u062c\u0631\u0628\u0629<\/strong> \u0628\u0623\u0646\u0647\u0627 \u063a\u064a\u0631\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u2013 \u0644\u064a\u0633 \u0641\u0642\u0637 \u062c\u0633\u062f\u064a\u0627 \u060c \u0648\u0644\u0643\u0646 \u0639\u0642\u0644\u064a\u0627 \u0648\u0639\u0627\u0637\u0641\u064a\u0627. \u0645\u0646 <strong data-start=\"7467\" data-end=\"7477\">\u0623\u062d\u062f\u062b<\/strong> <strong data-start=\"7487\" data-end=\"7500\">\u0645\u0639\u062f\u0627\u062a<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0625\u0644\u0649 <strong data-start=\"7519\" data-end=\"7530\">\u0627\u0644\u062e\u062f\u0645\u0629<\/strong> \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0648\u0627\u0644\u0623\u062c\u0648\u0627\u0621 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u060c \u064a\u0645\u0646\u062d <strong data-start=\"7561\" data-end=\"7571\">\u0627\u0644\u0645\u0631\u0643\u0632<\/strong> \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0644\u062a\u0648\u0644\u064a <strong data-start=\"7626\" data-end=\"7642\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0647\u0646<\/strong> \u0643\u0644 \u064a\u0648\u0645. <\/p>\n<h3 data-start=\"7662\" data-end=\"7701\">\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u064a\u062a\u0637\u0648\u0631 \u0645\u0639\u0643<\/h3>\n<p data-start=\"7703\" data-end=\"7906\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u064a\u0633\u062a \u0645\u0634\u0631\u0648\u0639\u0627 \u0642\u0635\u064a\u0631 \u0627\u0644\u0623\u062c\u0644 \u2013 \u0625\u0646\u0647\u0627 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u064a\u0646\u0645\u0648 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644. \u0645\u0639 \u062a\u063a\u064a\u0631 \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a \u0623\u0648 \u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a\u0643 \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u063a\u064a\u0631 <strong data-start=\"7837\" data-end=\"7853\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong>. \u0645\u0627 \u064a\u0647\u0645 \u0623\u0643\u062b\u0631 \u0647\u0648 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0627\u062a\u0633\u0627\u0642.  <\/p>\n<p data-start=\"7908\" data-end=\"8128\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0637\u0627\u0644\u0628\u0627 \u0623\u0648 \u0645\u062d\u062a\u0631\u0641\u0627 \u0639\u0627\u0645\u0644\u0627 \u0623\u0648 \u0623\u0645\u0627 \u060c \u064a\u0642\u062f\u0645 <strong data-start=\"7980\" data-end=\"7988\">\u0646\u0627\u062f\u064a<\/strong> \u0641\u064a\u0631\u0627\u063a\u0648 <strong data-start=\"7998\" data-end=\"8052\">\u0639\u0636\u0648\u064a\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u062a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0644\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u062c\u0644\u0633\u0627\u062a <strong data-start=\"8075\" data-end=\"8084\">\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0648\u0634\u062e\u0635\u064a\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p data-start=\"8130\" data-end=\"8272\">\u062a\u0635\u0628\u062d \u0643\u0644 \u0632\u064a\u0627\u0631\u0629 \u0625\u0644\u0649 <strong data-start=\"8145\" data-end=\"8163\">Virago Fitness<\/strong> \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 \u2013 \u0625\u0646\u0647\u0627 \u0644\u062d\u0638\u0629 \u062a\u0645\u0643\u064a\u0646 \u0641\u064a \u0631\u062d\u0644\u0629 <strong data-start=\"8229\" data-end=\"8261\">\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong> .<\/p>\n<h2 data-start=\"176\" data-end=\"264\">\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \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 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h2>\n<h3 data-start=\"266\" data-end=\"323\">\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u0627: \u0643\u064a\u0641 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0639\u0627\u062f\u0629<\/h3>\n<p data-start=\"325\" data-end=\"653\">\u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 <strong data-start=\"345\" data-end=\"361\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0647\u0648 \u0646\u0635\u0641 \u0627\u0644\u0631\u062d\u0644\u0629 \u0641\u0642\u0637 \u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u0627 \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0628\u062f\u0623 \u0641\u064a\u0647 \u0627\u0644\u062a\u062d\u0648\u0644 \u062d\u0642\u0627. \u062a\u0628\u062f\u0623 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <strong data-start=\"451\" data-end=\"467\">\u0633\u064a\u062f\u0627\u062a \u0639\u062c\u0645\u0627\u0646<\/strong> \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0642\u0648\u0629 \u0648\u0644\u0643\u0646\u0647\u0646 \u064a\u0643\u0627\u0641\u062d\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u062f\u0627\u0641\u0639 \u0628\u0639\u062f \u0623\u0633\u0627\u0628\u064a\u0639. \u064a\u0643\u0645\u0646 \u0627\u0644\u062d\u0644 \u0641\u064a \u0628\u0646\u0627\u0621 \u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u064a \u062a\u0628\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062e\u0641\u0636 \u0627\u0644\u0637\u0627\u0642\u0629.  <\/p>\n<p data-start=\"655\" data-end=\"875\">\u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"658\" data-end=\"676\">Virago Fitness<\/strong><\/a> \u060c \u064a\u062a\u0645 \u062a\u0634\u062c\u064a\u0639 \u0643\u0644 <strong data-start=\"684\" data-end=\"692\">\u0633\u064a\u062f\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u062a\u062f\u0631\u064a\u0628\u0647\u0627 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0639\u0645\u0644 \u0645\u0646 \u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u0648\u0644\u064a\u0633 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645. \u064a\u0646\u0645\u0648 \u0627\u0644\u062f\u0627\u0641\u0639 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062a\u062c\u0631\u0628\u062a\u0643 <strong data-start=\"805\" data-end=\"812\">\u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648\u062f\u0627\u0639\u0645\u0629 \u0648\u062a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643. <\/p>\n<p data-start=\"877\" data-end=\"954\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u062d\u0641\u064a\u0632\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u0627:<\/p>\n<ul>\n<li data-start=\"957\" data-end=\"1062\"><strong data-start=\"957\" data-end=\"977\">\u0636\u0639 \u0623\u0647\u062f\u0627\u0641\u0627 \u0648\u0627\u0636\u062d\u0629:<\/strong> \u062d\u062f\u062f \u0645\u0627 \u064a\u0639\u0646\u064a\u0647 \u0627\u0644\u0646\u062c\u0627\u062d \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u060c \u0623\u0648 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0623\u0648 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u060c \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629.<\/li>\n<li data-start=\"1065\" data-end=\"1176\"><strong data-start=\"1065\" data-end=\"1084\">\u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645:<\/strong> \u0627\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"1094\" data-end=\"1133\">\u0639\u0636\u0648\u064a\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639<\/strong> \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a \u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627.<\/li>\n<li data-start=\"1179\" data-end=\"1257\"><strong data-start=\"1179\" data-end=\"1202\">\u062a\u062f\u0631\u0628 \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621:<\/strong> \u062a\u062c\u0639\u0644 \u0627\u0644\u0641\u0635\u0648\u0644 <strong data-start=\"1203\" data-end=\"1212\">\u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u062a\u0639\u0629 \u0648\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629.<\/li>\n<li data-start=\"1260\" data-end=\"1375\"><strong data-start=\"1260\" data-end=\"1285\">\u0627\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u0625\u0646\u062c\u0627\u0632\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u0632\u0629:<\/strong> \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u0644 \u0641\u0648\u0632 \u060c \u0645\u0646 \u062d\u0636\u0648\u0631 \u062b\u0644\u0627\u062b\u0629 \u0641\u0635\u0648\u0644 \u0645\u062a\u062a\u0627\u0644\u064a\u0629 \u0625\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629.<\/li>\n<\/ul>\n<p data-start=\"1377\" data-end=\"1506\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0625\u0644\u0649 \u0639\u0627\u062f\u0627\u062a \u060c \u064a\u0635\u0628\u062d \u201c<strong data-start=\"1423\" data-end=\"1439\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong>\u201d \u062c\u0632\u0621\u0627 \u0645\u0646 \u0647\u0648\u064a\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u060c \u0648\u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0645\u0647\u0645\u0629 \u0645\u062c\u062f\u0648\u0644\u0629.<\/p>\n<h3 data-start=\"1513\" data-end=\"1551\">\u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h3>\n<p data-start=\"1553\" data-end=\"1764\">\u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u062a\u0643\u0628\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u2013 \u0627\u0644\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u062f\u0648\u0646 \u0648\u0642\u062a \u0643\u0627\u0641 \u0644\u0644\u062a\u0639\u0627\u0641\u064a. \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u0631\u0627\u062d\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0644\u062d \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0646\u0645\u0648 \u0623\u0642\u0648\u0649.  <\/p>\n<p data-start=\"1766\" data-end=\"2051\">\u0641\u064a <strong data-start=\"1769\" data-end=\"1787\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u060c \u064a\u062e\u0637\u0637 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0628\u0639\u0646\u0627\u064a\u0629 \u0644\u0643\u0644 <strong data-start=\"1818\" data-end=\"1827\">\u0641\u0635\u0644<\/strong> \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u062f\u0627\u0621. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0641\u064a \u062c\u0644\u0633\u0629 <strong data-start=\"1895\" data-end=\"1903\">HIIT<\/strong> \u0623\u0648 <strong data-start=\"1905\" data-end=\"1916\">\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u060c \u064a\u0636\u0645\u0646 <strong data-start=\"1953\" data-end=\"1964\">\u0645\u062f\u0631\u0628\u0643<\/strong> \u0623\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u064a\u062a\u0636\u0645\u0646 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0643\u0644 \u0623\u0633\u0628\u0648\u0639. <\/p>\n<p data-start=\"2053\" data-end=\"2079\"><strong data-start=\"2053\" data-end=\"2077\">\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f \u0627\u0644\u0630\u0643\u064a:<\/strong><\/p>\n<ul>\n<li data-start=\"2082\" data-end=\"2133\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 7-8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u062b\u0644.<\/li>\n<li data-start=\"2136\" data-end=\"2226\">\u0631\u0637\u0628 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u2013 \u064a\u062c\u0639\u0644 \u0645\u0646\u0627\u062e <strong data-start=\"2163\" data-end=\"2187\">\u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629<\/strong> \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0623\u0645\u0631\u0627 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629.<\/li>\n<li data-start=\"2229\" data-end=\"2273\">\u062c\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0623\u0648 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li>\n<li data-start=\"2276\" data-end=\"2350\">\u062d\u062f\u062f \u0645\u0648\u0639\u062f\u0627 \u0644\u062c\u0644\u0633\u0627\u062a <strong data-start=\"2285\" data-end=\"2296\">\u0627\u0644\u062a\u062f\u0644\u064a\u0643<\/strong> \u0623\u0648 \u0644\u0641 \u0627\u0644\u0631\u063a\u0648\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ul>\n<p data-start=\"2352\" data-end=\"2523\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u0634\u0637\u0643 <strong data-start=\"2357\" data-end=\"2373\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u2013 \u0648\u0644\u064a\u0633 \u0625\u0631\u0647\u0627\u0642\u0643. \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u0625\u0634\u0627\u0631\u0627\u062a \u062c\u0633\u0645\u0643; \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0634\u064a\u0631 \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u062a\u0647\u064a\u062c \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0639\u0627\u0641\u064a \u0625\u0636\u0627\u0641\u064a. <\/p>\n<h3 data-start=\"2530\" data-end=\"2577\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u0624\u0648\u0644\u0627<\/h3>\n<p data-start=\"2579\" data-end=\"2790\">\u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u0626\u064a\u0629 \u0641\u062d\u0633\u0628 \u2013 \u0628\u0644 \u062a\u0634\u0645\u0644 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u0624\u0648\u0644\u0627 \u060c \u062d\u062f\u062f \u0623\u0647\u062f\u0627\u0641\u0627 \u0645\u062d\u062f\u062f\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u0645\u0631\u062a\u0628\u0637\u0629 <strong data-start=\"2771\" data-end=\"2787\">\u0628\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong>. <\/p>\n<p data-start=\"2792\" data-end=\"2806\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644:<\/p>\n<ul>\n<li data-start=\"2809\" data-end=\"2865\">\u201d <strong data-start=\"2817\" data-end=\"2825\">\u0633\u0623\u0646\u0636\u0645 \u0625\u0644\u0649<\/strong> \u062b\u0644\u0627\u062b\u0629 <strong data-start=\"2840\" data-end=\"2851\">\u0641\u0635\u0648\u0644<\/strong> \u0645\u0633\u0627\u0626\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.\u201d<\/li>\n<li data-start=\"2868\" data-end=\"2924\">\u201c\u0633\u0623\u0642\u0648\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0642\u0628\u0636\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0645\u0646 30 \u0625\u0644\u0649 45 \u062b\u0627\u0646\u064a\u0629.\u201d<\/li>\n<li data-start=\"2927\" data-end=\"2982\">\u201c\u0633\u0623\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u064a \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u0627 \u0645\u062a\u062a\u0627\u0644\u064a\u0627.\u201d<\/li>\n<\/ul>\n<p data-start=\"2984\" data-end=\"3312\">\u0641\u064a <strong data-start=\"2987\" data-end=\"3005\">Virago Fitness<\/strong> \u060c \u064a\u062a\u0644\u0642\u0649 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0645\u0646 <strong data-start=\"3037\" data-end=\"3055\">\u0645\u062f\u0631\u0628\u064a\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u064a\u0633\u0627\u0639\u062f\u0648\u0646\u0647\u0645 \u0639\u0644\u0649 \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0639\u0628\u0631 \u0623\u0628\u0639\u0627\u062f \u0645\u062a\u0639\u062f\u062f\u0629 \u2013 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 <strong data-start=\"3151\" data-end=\"3161\">\u0648\u0627\u0644\u0635\u062d\u0629<\/strong>. \u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0623\u064a\u0636\u0627 \u0628\u0645\u0631\u0627\u062c\u0639\u0629 \u062c\u0644\u0633\u0627\u062a\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062e\u0637\u062a\u0643 <strong data-start=\"3228\" data-end=\"3258\">\u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643<\/strong> \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0645\u0648\u0627\u0635\u0644\u0629 \u0627\u0644\u062a\u062d\u0633\u0646. <\/p>\n<p data-start=\"3314\" data-end=\"3441\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0634\u062e\u0635\u064a \u064a\u062c\u0639\u0644 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0624\u064a\u0629 \u0648\u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0647\u0627 \u2013 \u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p>\n<h3 data-start=\"3448\" data-end=\"3505\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0627\u0646 \u0644\u0644\u0637\u0627\u0642\u0629<\/h3>\n<p data-start=\"3507\" data-end=\"3698\">\u0644\u0646 \u064a\u0642\u062f\u0645 <strong data-start=\"3512\" data-end=\"3528\">\u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0648\u0646 \u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646. \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u064a\u0643\u0645\u0644\u0627\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u0645. <\/p>\n<p data-start=\"3700\" data-end=\"3757\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0645\u0648\u0627\u0621\u0645\u0629 \u0637\u0639\u0627\u0645\u0643 \u0645\u0639 \u062a\u0648\u0642\u064a\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n<p data-start=\"3759\" data-end=\"3786\"><strong data-start=\"3759\" data-end=\"3784\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0635\u0628\u0627\u062d\u064a:<\/strong><\/p>\n<ul>\n<li data-start=\"3789\" data-end=\"3848\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0639\u0635\u064a\u0631 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/li>\n<li data-start=\"3851\" data-end=\"3908\">\u0627\u062a\u0628\u0639 \u0630\u0644\u0643 \u0628\u0648\u062c\u0628\u0629 \u0641\u0637\u0648\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0636 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li>\n<\/ul>\n<p data-start=\"3910\" data-end=\"3937\"><strong data-start=\"3910\" data-end=\"3935\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"3940\" data-end=\"3998\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u063a\u062f\u0627\u0621 \u062e\u0641\u064a\u0641\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0645\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<li data-start=\"4001\" data-end=\"4076\">\u062c\u062f\u062f \u0628\u0639\u062f \u062c\u0644\u0633\u0629 <strong data-start=\"4022\" data-end=\"4029\">\u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0628\u0627\u0644\u062f\u062c\u0627\u062c \u0623\u0648 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0623\u0648 \u0627\u0644\u0639\u0635\u064a\u0631.<\/li>\n<\/ul>\n<p data-start=\"4078\" data-end=\"4237\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0645\u0647\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631. \u0627\u062d\u062a\u0641\u0638 \u0628\u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621 \u0641\u064a \u0645\u0643\u0627\u0646 \u0642\u0631\u064a\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u2014 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062c\u0641\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u062f\u0648\u062e\u0629 \u0623\u0648 \u0627\u0644\u062a\u0639\u0628\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0623\u0634\u0647\u0631 \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u062f\u0641\u0626\u0627. <\/p>\n<h3 data-start=\"4244\" data-end=\"4289\">\u062e\u0644\u0642 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u064a\u062f\u0648\u0645<\/h3>\n<p data-start=\"4291\" data-end=\"4493\">\u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u060c \u0628\u0644 \u062a\u062a\u0639\u0644\u0642 \u0628\u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0648\u0645 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 <strong data-start=\"4390\" data-end=\"4406\">\u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 <strong data-start=\"4429\" data-end=\"4436\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0648\u0645\u062c\u062a\u0645\u0639 \u064a\u062c\u0639\u0644 \u0627\u0644\u0638\u0647\u0648\u0631 \u0633\u0647\u0644\u0627 \u0648\u0645\u0645\u062a\u0639\u0627. <\/p>\n<p data-start=\"4495\" data-end=\"4766\">\u0641\u064a <strong data-start=\"4498\" data-end=\"4516\">Virago Fitness<\/strong> \u060c \u064a\u0646\u0635\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0643\u064a\u0646 \u0627\u0644\u0645\u0631\u0623\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u062a\u0633\u0627\u0642. \u064a\u0648\u0641\u0631 <strong data-start=\"4576\" data-end=\"4588\">\u0627\u0644\u0645\u0631\u0641\u0642<\/strong> \u0633\u0627\u0639\u0627\u062a \u0645\u0631\u0646\u0629 <strong data-start=\"4621\" data-end=\"4634\">\u0648\u0645\u0639\u062f\u0627\u062a<\/strong> \u062d\u062f\u064a\u062b\u0629 <strong data-start=\"4652\" data-end=\"4661\">\u0648\u0645\u0643\u0627\u0646\u0627<\/strong> \u062a\u0631\u062d\u064a\u0628\u064a\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645. \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u0627\u0644\u0638\u0647\u064a\u0631\u0629 \u0623\u0648 \u0627\u0644\u0644\u064a\u0644 \u060c \u064a\u0645\u0643\u0646 \u0644\u0643\u0644 <strong data-start=\"4726\" data-end=\"4734\">\u0633\u064a\u062f\u0629<\/strong> <strong data-start=\"4739\" data-end=\"4747\">\u0623\u0646 \u062a\u062c\u062f<\/strong> \u0623\u0641\u0636\u0644 \u0625\u064a\u0642\u0627\u0639 \u0644\u062f\u064a\u0647\u0627.  <\/p>\n<p data-start=\"4768\" data-end=\"5000\">\u0646\u0647\u062c \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0647\u0630\u0627 \u064a\u0628\u0646\u064a \u0627\u0644\u062b\u0642\u0629 \u062e\u0627\u0631\u062c \u062c\u062f\u0631\u0627\u0646 <strong data-start=\"4834\" data-end=\"4842\">\u0627\u0644\u0646\u0627\u062f\u064a<\/strong>. \u0623\u0628\u0644\u063a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0639\u0646 \u0634\u0639\u0648\u0631\u0647\u0645 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0648\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u060c \u0648\u0647\u0648 \u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0623\u0646 <strong data-start=\"4936\" data-end=\"4952\">\u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u062d\u0633\u0646 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629. <\/p>\n<h3 data-start=\"5007\" data-end=\"5051\">\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0639\u0636\u0648\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"5053\" data-end=\"5217\">\u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"5070\" data-end=\"5084\">\u0639\u0636\u0648\u064a\u0629<\/strong>\u060c \u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u0642\u064a\u0645\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u0645\u062d \u0644\u0643 \u0627\u0644\u062e\u064a\u0627\u0631 <strong data-start=\"5132\" data-end=\"5140\">\u0627\u0644\u0623\u0641\u0636\u0644<\/strong> \u0628\u062d\u0636\u0648\u0631 <strong data-start=\"5175\" data-end=\"5186\">\u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629<\/strong> \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0637\u0627\u0642\u062a\u0643 \u0623\u0639\u0644\u0649. <\/p>\n<p data-start=\"5219\" data-end=\"5379\">\u0641\u064a <strong data-start=\"5222\" data-end=\"5240\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 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\u0645\u0639 \u0645\u0646\u0627\u0637\u0642 \u062a\u0645\u0631\u064a\u0646 \u062e\u0627\u0635\u0629<\/li>\n<li data-start=\"5473\" data-end=\"5537\"><strong data-start=\"5486\" data-end=\"5497\">\u062e\u062f\u0645\u0629<\/strong> \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0648\u062a\u0648\u062c\u064a\u0647 \u0645\u0646 \u0645\u062f\u0631\u0628\u064a\u0646 <strong data-start=\"5516\" data-end=\"5526\">\u062e\u0628\u0631\u0627\u0621<\/strong><\/li>\n<li data-start=\"5540\" data-end=\"5584\">\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 <strong data-start=\"5554\" data-end=\"5564\">\u0623\u062d\u062f\u062b<\/strong> \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/li>\n<li data-start=\"5587\" data-end=\"5652\">\u0628\u064a\u0626\u0629 <strong data-start=\"5589\" data-end=\"5600\">\u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629<\/strong> \u062a\u0634\u062c\u0639 \u0639\u0644\u0649 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\u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h3>\n<p data-start=\"5826\" data-end=\"6042\"><strong data-start=\"5826\" data-end=\"5877\">1. \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629\u061f<\/strong><br data-start=\"5877\" data-end=\"5880\">\u064a\u0639\u062a\u0645\u062f \u0623\u0641\u0636\u0644 <strong data-start=\"5889\" data-end=\"5905\">\u0648\u0642\u062a \u0644\u0644\u064a\u0627\u0642\u0629 \u0639\u0644\u0649<\/strong> \u0646\u0645\u0637 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0643. \u062a\u0639\u0632\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0645\u0644 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data-start=\"6148\" data-end=\"6164\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u060c \u0648\u064a\u0648\u0641\u0631 \u062a\u0648\u0642\u064a\u062a\u0627\u062a \u0645\u0631\u0646\u0629 <strong data-start=\"6203\" data-end=\"6214\">\u0648\u062f\u0631\u0648\u0633<\/strong> \u0645\u062e\u0635\u0635\u0629 \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.<\/p>\n<p data-start=\"6251\" data-end=\"6419\"><strong data-start=\"6251\" data-end=\"6285\">3. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0632\u064a\u0627\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645\u061f<\/strong><br data-start=\"6285\" data-end=\"6288\">\u0645\u0637\u0644\u0642\u0627! \u064a\u0645\u0643\u0646\u0643 <strong data-start=\"6308\" data-end=\"6317\">\u0632\u064a\u0627\u0631\u0629<\/strong> <strong data-start=\"6322\" data-end=\"6332\">\u0627\u0644\u0645\u0631\u0643\u0632<\/strong> \u0644\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 <strong data-start=\"6344\" data-end=\"6358\">\u0627\u0644\u0645\u0631\u0627\u0641\u0642<\/strong> \u0648\u062a\u062c\u0631\u0628\u0629 \u062c\u0644\u0633\u0629 \u062a\u0645\u0647\u064a\u062f\u064a\u0629 <strong data-start=\"6369\" data-end=\"6377\">\u0645\u062c\u0627\u0646\u064a\u0629<\/strong> \u0642\u0628\u0644 \u0627\u0644\u062a\u0633\u062c\u064a\u0644. <\/p>\n<p data-start=\"6421\" data-end=\"6593\"><strong data-start=\"6421\" data-end=\"6463\">4. \u0645\u0627 \u0646\u0648\u0639 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u0645\u062a\u0627\u062d\u0629\u061f<\/strong><br data-start=\"6463\" data-end=\"6466\">\u064a\u0642\u062f\u0645 Virago <strong data-start=\"6503\" data-end=\"6514\">\u062f\u0631\u0648\u0633\u0627<\/strong> <strong data-start=\"6480\" data-end=\"6489\">\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0648\u0634\u062e\u0635\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 <strong data-start=\"6525\" data-end=\"6536\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0648\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<p data-start=\"6595\" data-end=\"6806\"><strong data-start=\"6595\" data-end=\"6644\">5. \u0643\u064a\u0641 \u0623\u0639\u0631\u0641 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u064a \u0645\u0646\u0627\u0633\u0628\u0627\u061f<\/strong><br data-start=\"6644\" data-end=\"6647\">\u0633\u062a\u0639\u0631\u0641 <strong data-start=\"6664\" data-end=\"6689\">\u0623\u0646 \u0648\u0642\u062a \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628<\/strong> \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0637\u0627\u0642\u062a\u0643 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u0634\u0639\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0648\u0643\u0623\u0646\u0647\u0627 \u062c\u0632\u0621 \u0645\u0645\u062a\u0639 \u0645\u0646 <strong data-start=\"6771\" data-end=\"6803\">\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong>.<\/p>\n<h3 data-start=\"6813\" data-end=\"6866\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633: \u062d\u064a\u062b \u062a\u0634\u0639\u0631 \u0643\u0644 \u0633\u064a\u062f\u0629 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0647\u0627<\/h3>\n<p data-start=\"6868\" data-end=\"7185\">\u0641\u064a <strong data-start=\"6871\" data-end=\"6889\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 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data-end=\"7992\">\u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/strong> \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u062c\u0648\u0627\u0621 <strong data-start=\"7998\" data-end=\"8009\">\u0627\u0644\u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u0644\u0647\u0645\u0643 <strong data-start=\"8042\" data-end=\"8060\">\u0644\u062a\u0634\u0639\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643<\/strong> \u0645\u0639 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n<p data-start=\"8084\" data-end=\"8165\">\u0644\u0630\u0627 \u060c \u0627\u062a\u062e\u0630 \u0627\u0644\u062e\u0637\u0648\u0629. <strong data-start=\"8103\" data-end=\"8111\">\u0627\u0646\u0636\u0645<\/strong> \u0627\u0644\u064a\u0648\u0645 \u060c \u0648\u0627\u062c\u0639\u0644 \u0643\u0644 \u0644\u062d\u0638\u0629 <strong data-start=\"8146\" data-end=\"8162\">\u0648\u0642\u062a 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