{"id":8612,"date":"2025-11-17T12:58:42","date_gmt":"2025-11-17T12:58:42","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d9%82%d8%b1%d8%a7%d8%a1%d8%a9-%d8%a5%d8%b4%d8%a7%d8%b1%d8%a7%d8%aa-%d8%ac%d8%b3%d9%85%d9%83-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a\/"},"modified":"2025-12-01T03:51:08","modified_gmt":"2025-12-01T03:51:08","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d9%82%d8%b1%d8%a7%d8%a1%d8%a9-%d8%a5%d8%b4%d8%a7%d8%b1%d8%a7%d8%aa-%d8%ac%d8%b3%d9%85%d9%83-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d9%82%d8%b1%d8%a7%d8%a1%d8%a9-%d8%a5%d8%b4%d8%a7%d8%b1%d8%a7%d8%aa-%d8%ac%d8%b3%d9%85%d9%83-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0642\u0631\u0627\u0621\u0629 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data-start=\"421\" data-end=\"432\">\u062a\u0645\u0631\u064a\u0646<\/strong> \u064a\u0631\u0633\u0644 \u0625\u0634\u0627\u0631\u0627\u062a \u062a\u0643\u0634\u0641 \u0643\u064a\u0641 \u064a\u0634\u0639\u0631 \u062c\u0633\u062f\u0643\u060c \u0648\u064a\u062a\u0643\u064a\u0641\u060c \u0648\u064a\u062a\u0639\u0627\u0641\u0649. \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 <strong data-start=\"542\" data-end=\"558\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong>\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.  <\/p>\n<p data-start=\"613\" 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data-end=\"1144\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062d\u0627\u0644\u064a \u0645\u0639 <strong data-start=\"1162\" data-end=\"1179\">\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong>. \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u0623\u0646\u0645\u0627\u0637: \u0647\u0644 <strong data-start=\"1220\" data-end=\"1239\">\u0623\u0644\u0645 \u0639\u0636\u0644\u0627\u062a\u0643<\/strong> \u0637\u0628\u064a\u0639\u064a\u060c \u0623\u0645 \u0623\u0646\u0647 \u0639\u0644\u0627\u0645\u0629 \u062a\u062d\u0630\u064a\u0631\u064a\u0629\u061f \u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0637\u0627\u0642\u0629 \u0623\u0648 \u0627\u0633\u062a\u0646\u0632\u0627\u0641 \u0645\u0632\u0645\u0646\u061f   <\/p>\n<p data-start=\"1326\" data-end=\"1420\">\u0639\u0646\u062f\u0645\u0627 <strong data-start=\"1335\" data-end=\"1368\">\u062a\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u0625\u0634\u0627\u0631\u0627\u062a \u062c\u0633\u062f\u0643<\/strong>\u060c \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062b\u0644\u0627\u062b \u0631\u0633\u0627\u0626\u0644 \u0623\u0633\u0627\u0633\u064a\u0629:<\/p>\n<ol>\n<li data-start=\"1425\" data-end=\"1492\"><strong data-start=\"1425\" data-end=\"1440\">\u062a\u0644\u0627\u0624\u0645:<\/strong> \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0639\u064a\u062f \u0628\u0646\u0627\u0621 \u0646\u0641\u0633\u0647\u0627 \u0648\u0627\u0644\u0642\u0648\u0629 \u062a\u062a\u062d\u0633\u0646.<\/li>\n<li data-start=\"1496\" data-end=\"1560\"><strong data-start=\"1496\" data-end=\"1507\">\u0636\u063a\u0637:<\/strong> \u0623\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0628\u062c\u062f \u2014 \u0644\u0643\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u063a\u064a\u0631 \u0645\u0643\u062a\u0645\u0644.<\/li>\n<li data-start=\"1564\" data-end=\"1673\"><strong data-start=\"1564\" data-end=\"1577\">\u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f:<\/strong> \u0646\u0638\u0627\u0645 \u0627\u0644\u0625\u0646\u0630\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 ( <strong data-start=\"1607\" data-end=\"1625\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/strong>) \u064a\u062d\u0630\u0631\u0643 \u0645\u0646 \u0623\u0646\u0643 <strong data-start=\"1650\" data-end=\"1670\">\u062a\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0632\u0627\u0626\u062f\u0629<\/strong>.<\/li>\n<\/ol>\n<p data-start=\"1675\" data-end=\"1764\">\u062a\u062c\u0627\u0647\u0644 \u0647\u0630\u0647 \u0627\u0644\u0631\u0633\u0627\u0626\u0644 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <strong data-start=\"1708\" data-end=\"1728\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a 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data-end=\"2037\"><strong data-start=\"1919\" data-end=\"1939\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0636\u0644\u064a:<\/strong> <strong data-start=\"1945\" data-end=\"1964\">\u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0644\u0629<\/strong> \u062a\u0646\u0642\u0628\u0636\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u062a\u0645\u0632\u0642\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u062a\u0639\u064a\u062f \u0628\u0646\u0627\u0624\u0647\u0627 \u0623\u0642\u0648\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li>\n<li data-start=\"2040\" data-end=\"2129\"><strong data-start=\"2040\" data-end=\"2066\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a:<\/strong> \u064a\u0632\u062f\u0627\u062f <strong data-start=\"2067\" data-end=\"2081\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0644\u062a\u0648\u0635\u064a\u0644 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data-end=\"2306\">\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u0627\u062a<\/strong> (\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0633\u0639\u0627\u062f\u0629) <strong data-start=\"2332\" data-end=\"2351\">\u0648\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062c\u0647\u062f.<\/li>\n<\/ul>\n<p data-start=\"2387\" data-end=\"2649\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629\u060c \u064a\u0631\u062a\u0641\u0639 <strong data-start=\"2417\" data-end=\"2435\">\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636<\/strong> \u0644\u062f\u064a\u0643\u060c \u0648\u064a\u0645\u0643\u0646 <strong data-start=\"2453\" data-end=\"2467\">\u0623\u0646 \u064a\u0635\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/strong> \u0625\u0644\u0649 70\u201390\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 (\u064a\u0642\u0627\u0633 <strong data-start=\"2514\" data-end=\"2534\">\u0628\u0627\u0644\u0646\u0628\u0636\u0627\u062a \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/strong>). \u0628\u064a\u0646\u0645\u0627 \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0624\u0642\u062a\u060c \u0641\u0625\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0643\u062b\u064a\u0631\u0627 <strong data-start=\"2588\" data-end=\"2613\">\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629<\/strong> \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0628 \u0648\u0636\u0639\u0641 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. <\/p>\n<h2 data-start=\"2656\" data-end=\"2690\">\u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062f\u0644 \u0639\u0644\u0649 \u0623\u0646\u0643 \u062a\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0632\u0627\u0626\u062f\u0629<\/h2>\n<p data-start=\"2692\" data-end=\"2854\">\u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0634\u0639\u0631 <strong data-start=\"2712\" data-end=\"2731\">\u0628\u0623\u0644\u0645 \u0639\u0636\u0644\u064a<\/strong> \u0628\u0639\u062f <strong data-start=\"2740\" data-end=\"2757\">\u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0642<\/strong>\u060c \u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0643\u0627\u0641\u062d \u0644\u0644\u062a\u0639\u0627\u0641\u064a. \u0627\u0646\u062a\u0628\u0647 \u0644\u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062d\u0630\u064a\u0631\u064a\u0629: <\/p>\n<div class=\"_tableContainer_1rjym_1\">\n<div class=\"group _tableWrapper_1rjym_13 flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2856\" data-end=\"3543\">\n<thead data-start=\"2856\" data-end=\"2907\">\n<tr data-start=\"2856\" data-end=\"2907\">\n<th data-start=\"2856\" data-end=\"2869\" data-col-size=\"sm\"><strong data-start=\"2858\" data-end=\"2868\">\u0625\u0634\u0627\u0631\u0629<\/strong><\/th>\n<th data-start=\"2869\" data-end=\"2889\" data-col-size=\"sm\"><strong data-start=\"2871\" data-end=\"2888\">\u0645\u0627\u0630\u0627 \u064a\u0639\u0646\u064a<\/strong><\/th>\n<p> \u0630\u0644\u0643<\/p>\n<th data-start=\"2889\" data-end=\"2907\" data-col-size=\"md\"><strong data-start=\"2891\" data-end=\"2905\">\u0645\u0627\u0630\u0627 \u062a\u0641\u0639\u0644<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2960\" data-end=\"3543\">\n<tr data-start=\"2960\" data-end=\"3084\">\n<td data-start=\"2960\" data-end=\"2992\" data-col-size=\"sm\">\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 (3+ \u0623\u064a\u0627\u0645)<\/td>\n<td data-start=\"2992\" data-end=\"3027\" data-col-size=\"sm\">\u0627\u0644\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0644\u0645 \u062a\u0644\u062a\u0626\u0645<\/td>\n<p> \u062a\u0645\u0627\u0645\u0627<\/p>\n<td data-start=\"3027\" data-end=\"3084\" data-col-size=\"md\">\u0623\u0636\u0641 <strong data-start=\"3033\" data-end=\"3046\">\u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629<\/strong>\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u062e\u0641\u064a\u0641\u0629\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629<\/td>\n<\/tr>\n<tr data-start=\"3085\" data-end=\"3206\">\n<td data-start=\"3085\" data-end=\"3104\" data-col-size=\"sm\">\u0625\u0631\u0647\u0627\u0642<\/td>\n<p> \u0645\u0633\u062a\u0645\u0631<\/p>\n<td data-start=\"3104\" data-end=\"3146\" data-col-size=\"sm\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u0646\u0642\u0635 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/td>\n<td data-start=\"3146\" data-end=\"3206\" data-col-size=\"md\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629\u060c <strong data-start=\"3188\" data-end=\"3204\">\u0648\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><\/td>\n<\/tr>\n<tr data-start=\"3207\" data-end=\"3317\">\n<td data-start=\"3207\" data-end=\"3237\" data-col-size=\"sm\">\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c<\/td>\n<td data-start=\"3237\" data-end=\"3273\" data-col-size=\"sm\"><strong data-start=\"3239\" data-end=\"3258\">\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> \u0645\u0641\u0631\u0637\u0629 \u0627\u0644\u0646\u0634\u0627\u0637<\/td>\n<td data-start=\"3273\" data-end=\"3317\" data-col-size=\"md\">\u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0623\u0648 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629<\/td>\n<\/tr>\n<tr data-start=\"3318\" data-end=\"3423\">\n<td data-start=\"3318\" data-end=\"3340\" data-col-size=\"sm\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0623\u062f\u0627\u0621<\/td>\n<td data-start=\"3340\" data-end=\"3379\" data-col-size=\"sm\"><strong data-start=\"3346\" data-end=\"3364\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/strong> \u0645\u062b\u0642\u0644 \u0628\u0627\u0644\u0637\u0627\u0642\u0629<\/td>\n<td data-start=\"3379\" data-end=\"3423\" data-col-size=\"md\">\u0642\u0644\u0644 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0634\u062f\u0629 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u062d\u062f<\/td>\n<\/tr>\n<tr data-start=\"3424\" data-end=\"3543\">\n<td data-start=\"3424\" data-end=\"3443\" data-col-size=\"sm\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645<\/td>\n<td data-start=\"3443\" data-end=\"3483\" data-col-size=\"sm\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0632\u0627\u0626\u062f \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/td>\n<p> \u0627\u0644\u062a\u0648\u062a\u0631<\/p>\n<td data-start=\"3483\" data-end=\"3543\" data-col-size=\"md\">\u062a\u062c\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u0644\u064a\u0644\u064a\u0629\u061b \u062c\u0631\u0628 \u0627\u0644\u0646\u0634\u0627\u0637 <strong data-start=\"3521\" data-end=\"3532\">\u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u0627\u0644\u0645\u0647\u062f\u0626<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"3545\" data-end=\"3649\">\ud83d\udc49 <strong data-start=\"3548\" data-end=\"3566\">\u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0639\u0627\u0645\u0629:<\/strong> \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062d\u062f\u064a \u0623\u0645\u0631 \u062c\u064a\u062f \u2014 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u064a\u0639\u0646\u064a <strong data-start=\"3623\" data-end=\"3637\">\u0623\u0646 \u062c\u0633\u0645\u0643 \u0628\u062d\u0627\u062c\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> .<\/p>\n<h2 data-start=\"3656\" data-end=\"3701\">\u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 &#8220;\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643&#8221;<\/h2>\n<p data-start=\"3703\" data-end=\"4072\">\u062f\u0648\u0631\u0627\u062a <strong data-start=\"3708\" data-end=\"3725\">\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0641\u064a \u062c\u0633\u0645\u0643<\/strong> \u062a\u062d\u0643\u0645\u0647\u0627 <strong data-start=\"3766\" data-end=\"3784\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/strong>. \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u0632\u064a\u062f <strong data-start=\"3809\" data-end=\"3839\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0648\u062f\u064a<\/strong> (\u0648\u0636\u0639 \u0627\u0644\u0642\u062a\u0627\u0644 \u0623\u0648 \u0627\u0644\u0647\u0631\u0648\u0628) <strong data-start=\"3873\" data-end=\"3887\">\u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong>\u060c \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u064a\u0642\u0638\u0629. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"3931\" data-end=\"3965\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0644\u0627\u0648\u062f\u064a<\/strong> (\u0648\u0636\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0647\u0636\u0645) \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0625\u0635\u0644\u0627\u062d <strong data-start=\"4015\" data-end=\"4032\">\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u062a\u062b\u0628\u064a\u062a <strong data-start=\"4048\" data-end=\"4061\">\u0627\u0644\u0647\u0636\u0645<\/strong> \u0648\u0627\u0644\u0646\u0648\u0645.  <\/p>\n<p data-start=\"4074\" data-end=\"4264\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u0645\u062d <strong data-start=\"4100\" data-end=\"4117\">\u0628\u0648\u0642\u062a \u0643\u0627\u0641 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>\u060c \u064a\u0628\u0642\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u2014 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0623\u0639\u0631\u0627\u0636 <strong data-start=\"4165\" data-end=\"4178\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/strong> \u0645\u062b\u0644 \u0636\u0639\u0641 \u0627\u0644\u062f\u0627\u0641\u0639\u060c <strong data-start=\"4212\" data-end=\"4231\">\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>\u060c \u0623\u0648 \u062d\u062a\u0649 <strong data-start=\"4241\" data-end=\"4261\">\u0643\u0633\u0648\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/strong>.<\/p>\n<p data-start=\"4266\" data-end=\"4447\">\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 <strong data-start=\"4288\" data-end=\"4302\">\u0634\u0639\u0648\u0631 \u062c\u0633\u0645\u0643<\/strong> \u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0643\u0644 \u062c\u0644\u0633\u0629 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 <a href=\"https:\/\/viragofitness.ae\/blog\/crossfit-for-beginners-a-womans-introduction-to-high-intensity-training\/\">\u0634\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/a>. \u062a\u0630\u0643\u0631: \u0627\u0644\u062a\u0642\u062f\u0645 \u064a\u062d\u062f\u062b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. <\/p>\n<h2 data-start=\"209\" data-end=\"251\">\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0644\u0627 \u062a\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u0628\u062f\u0627<\/h2>\n<p data-start=\"253\" data-end=\"559\">\u0643\u0644 <strong data-start=\"259\" data-end=\"270\">\u062a\u0645\u0631\u064a\u0646<\/strong> \u064a\u0648\u0641\u0631 \u062a\u063a\u0630\u064a\u0629 \u0641\u0639\u0644\u064a\u0629 \u2014 \u0644\u0643\u0646 \u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629. \u0628\u0639\u0636 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u062a\u0639\u0646\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062a\u0643\u064a\u0641\u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0647\u0648 \u062a\u062d\u0630\u064a\u0631 \u0645\u0628\u0643\u0631 \u0645\u0646 <strong data-start=\"411\" data-end=\"424\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u060c<\/strong> \u0623\u0648 \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0623\u0648 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a. \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0639\u0644\u0645 <strong data-start=\"482\" data-end=\"505\">\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643<\/strong>\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0634\u062f\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629.  <\/p>\n<p data-start=\"561\" data-end=\"657\">\u0625\u0644\u064a\u0643 \u0623\u0647\u0645 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0631\u0633\u0644\u0647\u0627 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u0627 \u062a\u0639\u0646\u064a\u0647 \u0641\u0639\u0644\u064a\u0627:<\/p>\n<h3 data-start=\"659\" data-end=\"701\">1. \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0641\u0627\u062c\u0626 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n<p data-start=\"702\" data-end=\"858\">\u0625\u0630\u0627 \u0627\u0646\u062e\u0641\u0636\u062a \u0637\u0627\u0642\u062a\u0643 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u062c\u0644\u0633\u0629\u060c \u0641\u0642\u062f \u0644\u0627 \u064a\u062f\u0639\u0645 <strong data-start=\"761\" data-end=\"775\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0639\u0646\u062f\u0645\u0627: <\/p>\n<ul>\n<li>\u0644\u0645 \u062a\u0623\u0643\u0644 \u0628\u0645\u0627 \u0641\u064a\u0647 \u0627\u0644\u0643\u0641\u0627\u064a\u0629<\/li>\n<li>\u0623\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062c\u0641\u0627\u0641<\/li>\n<li>\u0644\u0642\u062f \u062a\u062f\u0631\u0628\u062a \u0628\u062c\u062f \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0642<\/li>\n<\/ul>\n<p data-start=\"950\" data-end=\"1073\"><strong data-start=\"950\" data-end=\"965\">\u0645\u0627 \u064a\u062c\u0628 \u0641\u0639\u0644\u0647:<\/strong><br data-start=\"965\" data-end=\"968\">\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062d\u0631\u0643\u0629 \u0623\u062e\u0641 \u0623\u0648 \u0623\u0646\u0647 \u0627\u0644\u062c\u0644\u0633\u0629 \u0645\u0628\u0643\u0631\u0627. \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u064a\u062e\u0628\u0631\u0643 \u0623\u0646\u0647 \u0645\u0631\u0647\u0642. <\/p>\n<h3 data-start=\"1080\" data-end=\"1134\">2. \u0623\u0644\u0645 \u062d\u0627\u062f \u0623\u0648 \u0645\u0648\u0636\u0639\u064a (\u0644\u064a\u0633 \u0623\u0644\u0645\u0627 \u0637\u0628\u064a\u0639\u064a\u0627)<\/h3>\n<p data-start=\"1135\" data-end=\"1289\">\u0647\u0646\u0627\u0643 \u0641\u0631\u0642 \u0628\u064a\u0646 <strong data-start=\"1164\" data-end=\"1183\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0630\u064a \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0648\u062c\u0648\u062f \u0636\u0631\u0631.<br data-start=\"1213\" data-end=\"1216\">\u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u062d\u0627\u062f \u0623\u0648 \u0627\u0644\u0637\u0639\u0646 \u0623\u0648 \u0645\u0646 \u0637\u0631\u0641 \u0648\u0627\u062d\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u062f \u064a\u062f\u0644 \u0639\u0644\u0649:<\/p>\n<ul>\n<li data-start=\"1292\" data-end=\"1311\">\u0648\u062a\u0631 \u0645\u062a\u0648\u062a\u0631<\/li>\n<li data-start=\"1314\" data-end=\"1332\">\u062a\u0647\u064a\u062c \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/li>\n<li data-start=\"1335\" data-end=\"1370\">\u0628\u062f\u0627\u064a\u0629 <strong data-start=\"1348\" data-end=\"1368\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/strong><\/li>\n<\/ul>\n<p data-start=\"1372\" data-end=\"1488\"><strong data-start=\"1372\" data-end=\"1387\">\u0645\u0627 \u064a\u062c\u0628 \u0641\u0639\u0644\u0647:<\/strong><br data-start=\"1387\" data-end=\"1390\">\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0648\u0631\u0627. \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0633\u064a\u0632\u064a\u062f \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644. <\/p>\n<h3 data-start=\"1495\" data-end=\"1538\">3. \u062a\u0646\u0641\u0633 \u062b\u0642\u064a\u0644 \u064a\u0634\u0639\u0631 \u0648\u0643\u0623\u0646\u0647 &#8220;\u062e\u0627\u0637\u0626&#8221;<\/h3>\n<p data-start=\"1539\" data-end=\"1737\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u062a\u0631\u0641\u0639 \u062a\u0646\u0641\u0633\u0643 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632\u060c \u0623\u0648 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0623\u0648 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u062f\u0648\u0646 \u062c\u0647\u062f\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u064a\u0631\u0633\u0644 \u0625\u0634\u0627\u0631\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"1740\" data-end=\"1758\">\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0642\u0644\u0642<\/li>\n<li data-start=\"1761\" data-end=\"1776\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0636\u0639\u064a\u0641<\/li>\n<li data-start=\"1779\" data-end=\"1806\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0632\u0627\u0626\u062f\u0629<\/li>\n<\/ul>\n<p data-start=\"1808\" data-end=\"1887\">\u0647\u0630\u0647 \u0639\u0644\u0627\u0645\u0627\u062a \u0645\u0628\u0643\u0631\u0629 \u0639\u0644\u0649 <strong data-start=\"1833\" data-end=\"1853\">\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0641\u0631\u0637<\/strong> \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"1866\" data-end=\"1886\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>.<\/p>\n<h2 data-start=\"1894\" data-end=\"1952\">\u0641\u0647\u0645 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p data-start=\"1954\" data-end=\"2085\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u064a\u062a\u0643\u064a\u0641 \u062c\u0633\u0645\u0643 \u0628\u0637\u0631\u0642 \u0645\u062a\u0648\u0642\u0639\u0629. \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0645\u0639\u0631\u0641\u0629 \u0623\u064a \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0635\u062d\u064a\u0629 \u2014 \u0648\u0623\u064a\u0647\u0627 \u0644\u064a\u0633\u062a \u0643\u0630\u0644\u0643. <\/p>\n<h3 data-start=\"2087\" data-end=\"2114\">\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/h3>\n<p data-start=\"2115\" data-end=\"2167\">\u0647\u0630\u0647 \u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646 <strong data-start=\"2136\" data-end=\"2155\">\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0639\u0645\u0644:<\/p>\n<ul>\n<li data-start=\"2171\" data-end=\"2198\">\u0627\u0631\u062a\u0641\u0627\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645<\/li>\n<li data-start=\"2201\" data-end=\"2243\"><strong data-start=\"2206\" data-end=\"2225\">\u0623\u0644\u0645 \u0639\u0636\u0644\u064a<\/strong> \u062e\u0641\u064a\u0641 \u062e\u0644\u0627\u0644 24 \u0633\u0627\u0639\u0629<\/li>\n<li data-start=\"2246\" data-end=\"2295\">\u0632\u064a\u0627\u062f\u0629 <strong data-start=\"2256\" data-end=\"2270\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0644\u0629<\/li>\n<li data-start=\"2298\" data-end=\"2317\">\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0645\u0624\u0642\u062a<\/li>\n<li data-start=\"2320\" data-end=\"2355\">\u0645\u0632\u0627\u062c \u0623\u0641\u0636\u0644 \u0628\u0633\u0628\u0628 <strong data-start=\"2339\" data-end=\"2353\">\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u0627\u062a<\/strong><\/li>\n<\/ul>\n<p data-start=\"2357\" data-end=\"2412\">\u0643\u0644 \u0647\u0630\u0647 \u0622\u062b\u0627\u0631 \u0635\u062d\u064a\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628.<\/p>\n<h3 data-start=\"2414\" data-end=\"2458\">\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u062a\u062d\u0630\u064a\u0631\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 &#8220;\u062a\u0633\u062a\u0645\u0639 \u0625\u0644\u064a\u0647\u0627&#8221;<\/h3>\n<p data-start=\"2459\" data-end=\"2505\">\u0647\u0630\u0647 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u062a\u0638\u0647\u0631 \u0623\u0646 \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u062a\u0639\u0627\u0641\u0649:<\/p>\n<ul>\n<li data-start=\"2509\" data-end=\"2554\">\u0634\u0639\u0631\u062a <strong data-start=\"2517\" data-end=\"2528\">\u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong> \u0644\u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645<\/li>\n<li data-start=\"2557\" data-end=\"2575\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645<\/li>\n<li data-start=\"2578\" data-end=\"2607\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li data-start=\"2610\" data-end=\"2652\">\u0645\u0634\u0627\u0643\u0644 \u0647\u0636\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0623\u0648 \u0627\u0644\u063a\u062b\u064a\u0627\u0646<\/li>\n<li data-start=\"2655\" data-end=\"2679\">\u0627\u0644\u0644\u0627\u0645\u0628\u0627\u0644\u0627\u0629 \u062a\u062c\u0627\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<li data-start=\"2682\" data-end=\"2717\">\u0627\u0644\u0623\u0644\u0645 \u064a\u0633\u062a\u0645\u0631 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 3 \u0623\u064a\u0627\u0645<\/li>\n<\/ul>\n<p data-start=\"2719\" data-end=\"2866\">\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u062a\u062c\u0627\u0647\u0644\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u064a\u0646\u062a\u0647\u064a \u0628\u0647\u0646 \u0627\u0644\u0623\u0645\u0631 <strong data-start=\"2765\" data-end=\"2785\">\u0628\u0643\u0633\u0648\u0631 \u0625\u062c\u0647\u0627\u062f\u064a\u0629<\/strong>\u060c \u0623\u0648 \u062c\u0628\u0627\u0626\u0631 \u0641\u064a \u0627\u0644\u0633\u0627\u0642\u060c \u0623\u0648 \u0625\u0631\u0647\u0627\u0642 \u2014 \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u0637\u0628\u0642\u064a\u0629 \u062f\u0648\u0646 \u0631\u0627\u062d\u0629.<\/p>\n<h2 data-start=\"2873\" data-end=\"2928\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0633\u0645<\/h2>\n<p data-start=\"2930\" data-end=\"3047\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0631\u0633\u0644 \u062c\u0633\u0645\u0643 \u0625\u0634\u0627\u0631\u0627\u062a \u062e\u0641\u064a\u0629 \u0642\u0628\u0644 \u062d\u062f\u0648\u062b \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0644\u0643 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0644\u062a\u0648\u062c\u064a\u0647 \u062a\u062f\u0631\u064a\u0628\u0643. <\/p>\n<h3 data-start=\"3049\" data-end=\"3093\">\u0639\u062f\u0644 \u0627\u0644\u0634\u062f\u0629 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/h3>\n<p data-start=\"3094\" data-end=\"3235\">\u062a\u062a\u063a\u064a\u0631 \u062c\u0627\u0647\u0632\u064a\u0629 \u062c\u0633\u0645\u0643 \u064a\u0648\u0645\u064a\u0627 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0646\u062e\u0641\u0627\u0636 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\u0627\u0644\u0645\u0631\u0643\u0632\u064a<\/strong> \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0632\u0627\u0626\u062f.<\/p>\n<h3 data-start=\"3401\" data-end=\"3435\">\u0631\u0627\u0642\u0628 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u062a\u0648\u062a\u0631 \u0644\u062f\u064a\u0643<\/h3>\n<p data-start=\"3436\" data-end=\"3480\">\u062a\u0624\u062b\u0631 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0639\u0644\u0649:<\/p>\n<ul>\n<li data-start=\"3483\" data-end=\"3490\">\u0646\u0648\u0645<\/li>\n<li data-start=\"3493\" data-end=\"3504\">\u0647\u0636\u0645<\/li>\n<li data-start=\"3507\" data-end=\"3516\">\u062c\u0647\u062f<\/li>\n<li data-start=\"3519\" data-end=\"3531\">\u0627\u0644\u062d\u0627\u0641\u0632<\/li>\n<li data-start=\"3534\" data-end=\"3549\">\u0645\u062f\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<\/ul>\n<p data-start=\"3551\" data-end=\"3703\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062a\u0648\u062a\u0631 \u0644\u0643\u0646 \u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0642\u0644\u0628\u0627\u062a \u0645\u0632\u0627\u062c\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u062c\u0633\u0645\u0643 \u064a\u062e\u0628\u0631\u0643 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628\u0643 \u0645\u0643\u062b\u0641 <strong data-start=\"3677\" data-end=\"3702\">\u062c\u062f\u0627 \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629<\/strong>.<\/p>\n<h3 data-start=\"3710\" data-end=\"3737\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0644\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631<\/h3>\n<p data-start=\"3738\" data-end=\"3810\">\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a.<br data-start=\"3766\" data-end=\"3769\"><strong data-start=\"3769\" data-end=\"3790\">\u0623\u0644\u0645 \u0623\u0645 \u062a\u0648\u0631\u0645\u061f<\/strong> \u0647\u0630\u0627 \u062f\u0644\u064a\u0644 \u0639\u0644\u0649:<\/p>\n<ul>\n<li data-start=\"3813\" data-end=\"3827\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0632\u0627\u0626\u062f<\/li>\n<li data-start=\"3830\" data-end=\"3863\">\u062a\u0645\u0632\u0642\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0644\u0645 \u062a\u0644\u062a\u0626\u0645 \u0628\u0639\u062f<\/li>\n<li data-start=\"3866\" data-end=\"3880\">\u0625\u0644\u062a\u0647\u0627\u0628<\/li>\n<\/ul>\n<p data-start=\"3882\" data-end=\"3950\">\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u062d\u062a\u0649 \u064a\u0632\u0648\u0644 \u0627\u0644\u0623\u0644\u0645.<\/p>\n<h3 data-start=\"3957\" data-end=\"3996\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u062e\u062a\u0628\u0627\u0631 &#8220;\u0627\u0644\u062d\u062f\u064a\u062b&#8221; \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/h3>\n<p data-start=\"3997\" data-end=\"4213\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062a\u062d\u062f\u062b \u0628\u0628\u0636\u0639 \u0643\u0644\u0645\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u062a\u0639\u0645\u0644 \u0628\u0645\u0633\u062a\u0648\u0649 \u0645\u0639\u062a\u062f\u0644 \u0648\u0635\u062d\u064a.<br data-start=\"4095\" data-end=\"4098\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u0627\u0644\u062a\u062d\u062f\u062b \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0639\u0631\u0636\u0627 \u0644\u062e\u0637\u0631 <strong data-start=\"4147\" data-end=\"4163\">\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u062d\u062f\u062b \u0630\u0644\u0643 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062c\u0644\u0633\u0629.<\/p>\n<h2 data-start=\"213\" data-end=\"280\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a: \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0631\u0633\u0644\u0647\u0627 \u062c\u0633\u0645\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p data-start=\"282\" data-end=\"454\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062a\u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u064a\u0633\u062a\u0645\u0631 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0635\u0644. \u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0641\u0647\u0645 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0634\u0639\u0631 \u0628\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. <\/p>\n<h3 data-start=\"456\" data-end=\"492\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u063a\u064a\u0631 \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0641\u0627\u0648\u0636<\/h3>\n<p data-start=\"493\" data-end=\"706\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u064a\u0633\u062a &#8220;\u0643\u0633\u0644\u0627&#8221; \u2014 \u0628\u0644 \u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0639\u0646\u062f\u0645\u0627 <strong data-start=\"615\" data-end=\"638\">\u062a\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643<\/strong>\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0639\u0627\u0641\u064a \u0646\u0634\u0637 \u0644\u0637\u064a\u0641 \u0623\u0648 \u0631\u0627\u062d\u0629 \u0643\u0627\u0645\u0644\u0629. <\/p>\n<p data-start=\"708\" data-end=\"747\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"750\" data-end=\"791\"><strong data-start=\"756\" data-end=\"775\">\u0623\u0644\u0645 \u0639\u0636\u0644\u064a<\/strong> \u062e\u0641\u064a\u0641 (24\u201348 \u0633\u0627\u0639\u0629)<\/li>\n<li data-start=\"794\" data-end=\"828\"><strong data-start=\"801\" data-end=\"815\">\u062a\u062f\u0641\u0642 \u062f\u0645<\/strong> \u062b\u0627\u0628\u062a \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"831\" data-end=\"860\">\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0628\u0633\u0628\u0628 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u0627\u062a<\/li>\n<li data-start=\"863\" data-end=\"879\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645<\/li>\n<\/ul>\n<p data-start=\"881\" data-end=\"997\">\u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u063a\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a\u060c \u064a\u062d\u0630\u0631\u0643 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0623\u0646 <strong data-start=\"946\" data-end=\"965\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0645\u0643\u062b\u0641 \u062c\u062f\u0627 \u0623\u0648 \u0645\u062a\u0643\u0631\u0631 \u062c\u062f\u0627.<\/p>\n<h2 data-start=\"1004\" data-end=\"1044\">\u0625\u0634\u0627\u0631\u0627\u062a \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0648\u0642\u062a \u062a\u0639\u0627\u0641\u064a \u0623\u0637\u0648\u0644<\/h2>\n<h3 data-start=\"1046\" data-end=\"1094\">1. \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628&#8221;\u0627\u0644\u0625\u0631\u0647\u0627\u0642&#8221;<\/h3>\n<p data-start=\"1095\" data-end=\"1347\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0644\u0633\u0627\u0639\u0627\u062a \u2014 \u0623\u0648 \u062d\u062a\u0649 \u0623\u064a\u0627\u0645 \u2014 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0647\u0630\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 <strong data-start=\"1185\" data-end=\"1203\">\u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a<\/strong> \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0645 \u062a\u062d\u0638 <strong data-start=\"1235\" data-end=\"1254\">\u0628\u0648\u0642\u062a \u0643\u0627\u0641 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>.<br data-start=\"1255\" data-end=\"1258\">\u062a\u0628\u0642\u0649 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0633\u0645\u0643 \u0645\u0631\u062a\u0641\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<h3 data-start=\"1349\" data-end=\"1392\">2. \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d<\/h3>\n<p data-start=\"1393\" data-end=\"1602\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0642\u0644\u0628\u0643 \u064a\u0646\u0628\u0636 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638\u060c \u0641\u062c\u0633\u0645\u0643 \u064a\u062e\u0628\u0631\u0643 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0641\u064a \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0644\u0644\u062a\u0648\u062a\u0631.<br data-start=\"1511\" data-end=\"1514\">\u0647\u0630\u0627 \u0634\u0627\u0626\u0639 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0642\u0645\u0646 \u0628\u062c\u0644\u0633\u0627\u062a \u0645\u0643\u062b\u0641\u0629 \u0643\u062b\u064a\u0631\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0628\u062f\u0648\u0646 \u0623\u064a\u0627\u0645 \u062a\u0639\u0627\u0641\u064a.<\/p>\n<h3 data-start=\"1604\" data-end=\"1646\">3. \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0647\u0636\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/h3>\n<p data-start=\"1647\" data-end=\"1864\">\u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0623\u0648 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0623\u0648 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u062f\u064a <strong data-start=\"1691\" data-end=\"1711\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629<\/strong> \u0625\u0644\u0649 \u062a\u062d\u0648\u064a\u0644 <strong data-start=\"1722\" data-end=\"1736\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<br data-start=\"1768\" data-end=\"1771\">\u0625\u0630\u0627 \u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u0646\u0645\u0637\u0627\u060c \u0641\u0647\u0648 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u062f\u0629 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0648\u0627\u0644\u0648\u0642\u0648\u062f.<\/p>\n<h3 data-start=\"1866\" data-end=\"1913\">4. \u0623\u0644\u0645 \u064a\u0633\u062a\u0645\u0631 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 72 \u0633\u0627\u0639\u0629<\/h3>\n<p data-start=\"1914\" data-end=\"2004\">\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0623\u0648 \u0627\u0644\u0625\u062d\u0633\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u0627\u062f\u0629 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0628\u062f\u0627\u064a\u0629 <strong data-start=\"1972\" data-end=\"1992\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/strong>\u060c \u0645\u062b\u0644:<\/p>\n<ul>\n<li data-start=\"2007\" data-end=\"2021\">\u062c\u0628\u0627\u0626\u0631 \u0627\u0644\u0633\u0627\u0642<\/li>\n<li data-start=\"2024\" data-end=\"2042\">\u0643\u0633\u0648\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/li>\n<li data-start=\"2045\" data-end=\"2064\">\u062a\u0647\u064a\u062c \u0627\u0644\u0648\u062a\u0631<\/li>\n<\/ul>\n<p data-start=\"2066\" data-end=\"2164\">\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 <strong data-start=\"2098\" data-end=\"2109\">\u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u062e\u064a\u0627\u0631\u0627\u062a \u0623\u0641\u0636\u0644 \u0645\u0646 \u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0644\u0645.<\/p>\n<h2 data-start=\"2171\" data-end=\"2228\">\u0625\u0634\u0627\u0631\u0627\u062a \u0646\u0641\u0633\u064a\u0629: \u0639\u0642\u0644\u0643 \u064a\u0631\u0633\u0644 \u0623\u064a\u0636\u0627 \u062a\u062d\u0630\u064a\u0631\u0627\u062a<\/h2>\n<p data-start=\"2230\" data-end=\"2316\">\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0647\u064a \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u0645\u0624\u0634\u0631\u0627\u062a \u0639\u0644\u0649 \u0623\u0646\u0643 <strong data-start=\"2295\" data-end=\"2315\">\u062a\u0636\u063a\u0637 \u0628\u0642\u0648\u0629<\/strong> \u0632\u0627\u0626\u062f\u0629.<\/p>\n<p data-start=\"2318\" data-end=\"2334\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0644\u0627\u0641\u062a\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"2337\" data-end=\"2390\">\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0639\u0627\u062f\u0629<\/li>\n<li data-start=\"2393\" data-end=\"2422\">\u0627\u0644\u062a\u0647\u064a\u062c \u0623\u0648 \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c<\/li>\n<li data-start=\"2425\" data-end=\"2443\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/li>\n<li data-start=\"2446\" data-end=\"2494\">\u0627\u0644\u0631\u0647\u0628\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637<\/li>\n<li data-start=\"2497\" data-end=\"2516\">\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645<\/li>\n<\/ul>\n<p data-start=\"2518\" data-end=\"2627\">\u0647\u0630\u0647 \u0631\u0633\u0627\u0626\u0644 \u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u062a\u0637\u0644\u0628 \u0648\u0642\u062a\u0627 \u0644\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 <strong data-start=\"2606\" data-end=\"2626\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0623\u062e\u0641.<\/p>\n<h2 data-start=\"2634\" data-end=\"2685\">\u0643\u064a\u0641 \u062a\u062a\u062f\u0631\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643<\/h2>\n<p data-start=\"2687\" data-end=\"2772\">\u062a\u0639\u0644\u0645 \u0642\u0631\u0627\u0621\u0629 \u0625\u0634\u0627\u0631\u0627\u062a\u0643 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f \u062f\u0648\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<p data-start=\"2774\" data-end=\"2795\">\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a:<\/p>\n<h3 data-start=\"2797\" data-end=\"2842\">1. \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0639\u062f\u0644 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u062f\u0631\u0643 (RPE)<\/h3>\n<p data-start=\"2843\" data-end=\"2914\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u0646 \u062a\u0628\u0630\u0644 \u0643\u0644 \u0645\u0627 \u0641\u064a \u0648\u0633\u0639\u0643 \u0643\u0644 \u064a\u0648\u0645\u060c \u062f\u0639 \u062c\u0633\u062f\u0643 \u064a\u0642\u0631\u0631 \u0645\u062f\u0649 \u0627\u0644\u0634\u062f\u0629:<\/p>\n<ul>\n<li data-start=\"2917\" data-end=\"2944\">RPE 4\u20136 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629<\/li>\n<li data-start=\"2947\" data-end=\"2974\">RPE 7\u20138 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629<\/li>\n<li data-start=\"2977\" data-end=\"3005\">RPE 9\u201310 \u0641\u0642\u0637 \u0628\u064a\u0646 \u0627\u0644\u062d\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631<\/li>\n<\/ul>\n<h3 data-start=\"3007\" data-end=\"3040\">2. \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0628\u062f\u064a\u0644\u0629<\/h3>\n<p data-start=\"3041\" data-end=\"3058\">\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"3061\" data-end=\"3076\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/li>\n<li data-start=\"3079\" data-end=\"3096\">\u0623\u064a\u0627\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/li>\n<li data-start=\"3099\" data-end=\"3132\"><strong data-start=\"3099\" data-end=\"3107\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong> \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/li>\n<li data-start=\"3135\" data-end=\"3159\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u062f<\/li>\n<\/ul>\n<p data-start=\"3161\" data-end=\"3233\">\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u064a\u062f\u0639\u0645 \u062a\u0648\u0627\u0632\u0646 \u0647\u0631\u0645\u0648\u0646\u064a \u0623\u0641\u0636\u0644.<\/p>\n<h3 data-start=\"3235\" data-end=\"3266\">3. \u0627\u062d\u062a\u0631\u0645 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h3>\n<p data-start=\"3267\" data-end=\"3371\">\u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0623\u0642\u0648\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u062a\u0627\u062d \u2014 \u0648\u0644\u064a\u0633 \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0644\u0627 \u062a\u0648\u0642\u0641.<br data-start=\"3338\" data-end=\"3341\">\u062a\u0634\u0645\u0644 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062c\u064a\u062f\u0629:<\/p>\n<ul>\n<li data-start=\"3374\" data-end=\"3394\">\u0627\u0644\u0646\u0648\u0645 7\u20139 \u0633\u0627\u0639\u0627\u062a<\/li>\n<li data-start=\"3397\" data-end=\"3412\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n<li data-start=\"3415\" data-end=\"3434\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0644\u0637\u064a\u0641<\/li>\n<li data-start=\"3437\" data-end=\"3458\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633<\/li>\n<li data-start=\"3461\" data-end=\"3496\">\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0623\u0646\u0634\u0637\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629<\/li>\n<\/ul>\n<h3 data-start=\"3498\" data-end=\"3545\">4. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0642\u0648\u062f \u0648\u062a\u0631\u0637\u064a\u0628 \u0645\u0646\u062a\u0638\u0645\u064a\u0646<\/h3>\n<p data-start=\"3546\" data-end=\"3624\">\u0646\u0642\u0635 \u0627\u0644\u0648\u0642\u0648\u062f \u064a\u0632\u064a\u062f <strong data-start=\"3574\" data-end=\"3586\">\u0645\u0646 \u0627\u0644\u0623\u0644\u0645<\/strong> \u0648\u064a\u0628\u0637\u0626 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<br data-start=\"3611\" data-end=\"3614\">\u0627\u0633\u062a\u0647\u062f\u0641:<\/p>\n<ul>\n<li data-start=\"3627\" data-end=\"3654\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u0637\u0627\u0642\u0629<\/li>\n<li data-start=\"3657\" data-end=\"3691\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 <a href=\"https:\/\/viragofitness.ae\/blog\/the-art-of-recovery-essential-strategies-for-womens-muscle-repair-and-injury-prevention\/\">\u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/li>\n<li data-start=\"3694\" data-end=\"3731\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0644\u062f\u0639\u0645 <strong data-start=\"3715\" data-end=\"3729\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong><\/li>\n<\/ul>\n<h2 data-start=\"3738\" data-end=\"3769\">\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0627 \u0645\u0647\u0645 \u0644\u0644\u0646\u0633\u0627\u0621<\/h2>\n<p data-start=\"3771\" data-end=\"3825\">\u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0646\u0633\u0627\u0621 <a href=\"https:\/\/viragofitness.ae\/blog\/how-exercise-supports-hormonal-balance-for-women\/\">\u0645\u0646 \u062a\u063a\u064a\u0631\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0637\u0628\u064a\u0639\u064a\u0629<\/a> \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a:<\/p>\n<ul>\n<li data-start=\"3828\" data-end=\"3849\">\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/li>\n<li data-start=\"3852\" data-end=\"3871\">\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/li>\n<li data-start=\"3874\" data-end=\"3889\">\u0641\u062a\u0631\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b<\/li>\n<li data-start=\"3892\" data-end=\"3913\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/li>\n<\/ul>\n<p data-start=\"3915\" data-end=\"4087\">\u062a\u0624\u062b\u0631 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u0648\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<br data-start=\"3977\" data-end=\"3980\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c &#8220;\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643&#8221; \u0644\u064a\u0633 \u062e\u064a\u0631\u0627 \u2014 \u0628\u0644 \u0647\u0648 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062a\u0642\u062f\u0645 \u0648\u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633.<\/p>\n<p data-start=\"4089\" data-end=\"4256\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0647\u0645 \u0625\u0634\u0627\u0631\u0627\u062a \u062c\u0633\u0645\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 <strong data-start=\"4150\" data-end=\"4169\">\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646\u0643<\/strong> \u0628\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0645\u064a \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<h2 data-start=\"4263\" data-end=\"4310\">\u062a\u062f\u0631\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631\u060c \u0648\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u2014 \u0645\u0639 \u0641\u064a\u0631\u0627\u062c\u0648<\/h2>\n<p data-start=\"4312\" data-end=\"4598\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u062e\u0628\u0631\u0627\u0621 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0644\u062c\u0633\u062f\u0643\u060c \u0648\u062a\u0639\u062f\u064a\u0644 \u062a\u062f\u0631\u064a\u0628\u0643\u060c \u0648\u0645\u0646\u0639 <strong data-start=\"4416\" data-end=\"4429\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u0641\u0625\u0646 <strong data-start=\"4431\" data-end=\"4449\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong> \u0647\u0646\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643.<br data-start=\"4466\" data-end=\"4469\">\u062a\u062a\u062e\u0635\u0635 \u0645\u062f\u0631\u0628\u0627\u062a\u0646\u0627 \u0641\u064a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0644\u0636\u0645\u0627\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0642\u0648\u0629 \u062f\u0648\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<p data-start=\"4600\" data-end=\"4691\">\ud83d\udc49 <a href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u0627\u062d\u062c\u0632 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/a> \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"4633\" data-end=\"4643\">\u0641\u064a\u0631\u0627\u062c\u0648<\/strong><\/a> \u0648\u0627\u0643\u062a\u0634\u0641 \u062a\u062f\u0631\u064a\u0628\u0627 \u0623\u0630\u0643\u0649 \u0648\u0623\u0645\u0627\u0646\u0627 \u0648\u0623\u0642\u0648\u0649.<\/p>\n<h2 data-start=\"4600\" data-end=\"4691\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n<h3 data-start=\"251\" data-end=\"325\"><strong data-start=\"255\" data-end=\"323\">1. \u0645\u0627\u0630\u0627 \u064a\u0639\u0646\u064a &#8220;\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643&#8221; \u062d\u0642\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong><\/h3>\n<p data-start=\"326\" data-end=\"583\">\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u064a\u0639\u0646\u064a \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0645\u062b\u0644 <strong data-start=\"391\" data-end=\"410\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0627\u0644\u062a\u0639\u0628\u060c \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0630\u0647\u0646\u064a\u0629. \u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 <strong data-start=\"506\" data-end=\"519\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0643 \u0645\u0633\u062a\u062f\u0627\u0645\u0627. <\/p>\n<h3 data-start=\"585\" data-end=\"654\"><strong data-start=\"589\" data-end=\"652\">2. \u0643\u064a\u0641 \u0623\u0639\u0631\u0641 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a \u064a\u0636\u063a\u0637 \u0643\u062b\u064a\u0631\u0627\u061f<\/strong><\/h3>\n<p data-start=\"655\" data-end=\"907\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u062d\u0627\u062f \u0623\u0648 \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0623\u0648 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0630\u0647\u0646\u064a\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 <strong data-start=\"750\" data-end=\"770\">\u062a\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0632\u0627\u0626\u062f\u0629<\/strong>. <strong data-start=\"777\" data-end=\"803\">\u064a\u0631\u0633\u0644 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a<\/strong> \u0625\u0634\u0627\u0631\u0627\u062a \u0645\u062b\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0644\u062a\u062d\u0630\u064a\u0631\u0643 \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c <strong data-start=\"887\" data-end=\"906\">\u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>. <\/p>\n<h3 data-start=\"909\" data-end=\"984\"><strong data-start=\"913\" data-end=\"982\">3. \u0647\u0644 \u0627\u0644\u0623\u0644\u0645 \u0637\u0628\u064a\u0639\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0645 \u0623\u0646\u0647 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0648\u062c\u0648\u062f \u0645\u0634\u0643\u0644\u0629\u061f<\/strong><\/h3>\n<p data-start=\"985\" data-end=\"1252\"><strong data-start=\"990\" data-end=\"1009\">\u0623\u0644\u0645 \u0639\u0636\u0644\u064a<\/strong> \u062e\u0641\u064a\u0641 \u0628\u0639\u062f 24\u201348 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a. \u0644\u0643\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0645\u0631 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 72 \u0633\u0627\u0639\u0629 \u0642\u062f \u064a\u0634\u064a\u0631 <strong data-start=\"1103\" data-end=\"1123\">\u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/strong>\u060c \u0645\u062b\u0644 <strong data-start=\"1133\" data-end=\"1149\">\u062c\u0628\u0627\u0626\u0631 \u0627\u0644\u0633\u0627\u0642<\/strong>\u060c \u0623\u0648 \u0627\u0644\u0643\u0633\u0648\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u064a\u0629\u060c \u0623\u0648 \u0623\u0644\u064a\u0627\u0641 <strong data-start=\"1181\" data-end=\"1198\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0645\u062a\u0648\u062a\u0631\u0629. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u063a\u064a\u0631 \u0645\u0633\u062a\u0642\u0631 \u0623\u0648 \u0645\u062a\u0635\u0644\u0628\u060c \u062e\u0630 \u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629.  <\/p>\n<h3 data-start=\"1254\" data-end=\"1318\"><strong data-start=\"1258\" data-end=\"1316\">4. \u0645\u0627 \u0647\u064a \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0632\u0627\u0626\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u061f<\/strong><\/h3>\n<p data-start=\"1319\" data-end=\"1576\">\u062a\u0634\u0645\u0644 \u0639\u0644\u0627\u0645\u0627\u062a <strong data-start=\"1328\" data-end=\"1344\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0632\u0627\u0626\u062f<\/strong> \u0627\u0644\u063a\u062b\u064a\u0627\u0646\u060c \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u063a\u0645\u0627\u0621\u060c \u0623\u0648 \u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629. \u062a\u0634\u0645\u0644 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0637\u0621 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0633\u0648\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631. \u062a\u0638\u0647\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0623\u0646 <strong data-start=\"1543\" data-end=\"1562\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0631\u062a\u0641\u0639\u0629.  <\/p>\n<h3 data-start=\"1578\" data-end=\"1643\"><strong data-start=\"1582\" data-end=\"1641\">5. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u061f<\/strong><\/h3>\n<p data-start=\"1644\" data-end=\"1909\">\u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0642\u0645 \u0628\u062a\u063a\u064a\u064a\u0631 \u0634\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u064a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"1705\" data-end=\"1716\">\u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u062a\u062a\u0628\u0639 \u0643\u064a\u0641 \u062a\u062a\u063a\u064a\u0631 \u0625\u0634\u0627\u0631\u0627\u062a <strong data-start=\"1755\" data-end=\"1772\">\u062c\u0633\u0645\u0643 \u0627\u0644\u0641\u0631\u064a\u062f\u0629<\/strong> \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0645\u0646\u0639 <strong data-start=\"1871\" data-end=\"1891\">\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/strong> \u0648\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/p>\n<h3 data-start=\"1911\" data-end=\"1974\"><strong data-start=\"1915\" data-end=\"1972\">6. \u0644\u0645\u0627\u0630\u0627 \u064a\u062a\u063a\u064a\u0631 \u0627\u0644\u0647\u0636\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629\u061f<\/strong><\/h3>\n<p data-start=\"1975\" data-end=\"2198\">\u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641\u060c \u064a\u0646\u062a\u0642\u0644 <strong data-start=\"2000\" data-end=\"2014\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0646\u062d\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0644\u0629\u060c \u0648\u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632\u060c \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646. \u0625\u0630\u0627 \u0623\u0628\u0637\u0623 \u0627\u0644\u0647\u0636\u0645 \u0623\u0648 \u0633\u0628\u0628 \u0627\u0646\u0632\u0639\u0627\u062c\u0627\u060c \u0641\u0647\u0630\u0627 \u0645\u0624\u0634\u0631 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0642\u0648\u062f \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0637\u064a\u0628. <\/p>\n<h3 data-start=\"2200\" data-end=\"2268\"><strong data-start=\"2204\" data-end=\"2266\">7. \u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u0627\u062d\u0629 \u062c\u0633\u0645\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0628\u0629\u061f<\/strong><\/h3>\n<p data-start=\"2269\" data-end=\"2542\">\u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u0633\u0645\u062d <strong data-start=\"2286\" data-end=\"2304\">\u0644\u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a<\/strong> \u0648\u0639\u0638\u0627\u0645\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u062a\u062f\u0639\u0645 <strong data-start=\"2358\" data-end=\"2374\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>\u060c \u0648\u062a\u062d\u0627\u0641\u0638 <strong data-start=\"2396\" data-end=\"2415\">\u0639\u0644\u0649 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0635\u062d\u064a\u0629 \u0644\u0644\u062a\u0648\u062a\u0631<\/strong>\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0635\u0644\u0627\u062d <strong data-start=\"2434\" data-end=\"2451\">\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>. \u0628\u062f\u0648\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646\u060c \u0642\u062f \u064a\u0639\u0627\u0646\u064a \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628 \u0648\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 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