{"id":8613,"date":"2025-11-13T12:47:37","date_gmt":"2025-11-13T12:47:37","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%85%d9%86-%d8%a7%d9%84%d8%b2%d9%88%d9%85%d8%a8\/"},"modified":"2025-12-01T03:51:28","modified_gmt":"2025-12-01T03:51:28","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%85%d9%86-%d8%a7%d9%84%d8%b2%d9%88%d9%85%d8%a8","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%85%d9%86-%d8%a7%d9%84%d8%b2%d9%88%d9%85%d8%a8\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621: \u0645\u0646 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629"},"content":{"rendered":"<p data-start=\"370\" data-end=\"887\">\u0625\u064a\u062c\u0627\u062f \u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0628\u0636 \u0642\u0644\u0628\u0643 \u0648\u062f\u0627\u0641\u0639\u0643 \u0645\u0631\u062a\u0641\u0639\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u063a\u064a\u0631 \u062a\u0645\u0627\u0645\u0627 \u0634\u0639\u0648\u0631\u0643 \u062a\u062c\u0627\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"529\" data-end=\"553\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u2014 \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0625\u064a\u062c\u0627\u062f <strong data-start=\"659\" data-end=\"675\">\u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u062a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062d\u0628 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u0627\u0642\u0635\u0629 \u0645\u062b\u0644 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0623\u0648 \u062a\u0641\u0636\u0644 \u062c\u0644\u0633\u0629 <strong data-start=\"776\" data-end=\"791\">\u0643\u0627\u0631\u062f\u064a\u0648 HIIT<\/strong> \u0628\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629\u060c \u0647\u0646\u0627\u0643 \u0634\u0643\u0644 \u0645\u0646 <strong data-start=\"819\" data-end=\"846\"><a href=\"https:\/\/viragofitness.ae\/blog\/zumba-vs-aerobics-vs-hiit-which-class-burns-more-calories\/\">\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629<\/a><\/strong> \u0644\u0643\u0644 \u0634\u062e\u0635\u064a\u0629 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629.  <\/p>\n<h2 data-start=\"894\" data-end=\"932\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0644\u0645\u0627\u0630\u0627 \u0647\u0648 \u0645\u0647\u0645<\/h2>\n<p data-start=\"934\" data-end=\"1232\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u2014 \u0627\u062e\u062a\u0635\u0627\u0631 <strong data-start=\"953\" data-end=\"980\">\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u2014 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u064a <strong data-start=\"997\" data-end=\"1017\">\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u062d\u0633\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 <strong data-start=\"1110\" data-end=\"1129\">\u062a\u0642\u0648\u064a<\/strong> \u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643\u060c \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u062f\u0639\u0645 <strong data-start=\"1209\" data-end=\"1231\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/p>\n<p data-start=\"1234\" data-end=\"1270\"><strong data-start=\"1247\" data-end=\"1265\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646:<\/p>\n<ul>\n<li data-start=\"1274\" data-end=\"1324\">\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"1282\" data-end=\"1308\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629<\/strong> \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/li>\n<li data-start=\"1327\" data-end=\"1379\">\u0627\u062f\u0639\u0645 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 <strong data-start=\"1365\" data-end=\"1377\">\u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/li>\n<li data-start=\"1382\" data-end=\"1418\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 <a href=\"https:\/\/viragofitness.ae\/blog\/how-exercise-supports-hormonal-balance-for-women\/\">\u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/a><\/li>\n<li data-start=\"1421\" data-end=\"1456\">\u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/li>\n<li data-start=\"1459\" data-end=\"1528\">\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a \u0623\u0648 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/li>\n<\/ul>\n<p data-start=\"1530\" data-end=\"1732\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u062e\u0627\u0635\u0629 \u0645\u0646 \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\u0630\u0627\u062a\u064a\u0629\u060c \u0641\u0625\u0646 \u0625\u0636\u0627\u0641\u0629 <strong data-start=\"1604\" data-end=\"1631\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/strong> 3-5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n<h2 data-start=\"1739\" data-end=\"1777\">\u0641\u0647\u0645 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/h2>\n<p data-start=\"1779\" data-end=\"1966\">\u0644\u064a\u0633\u062a <strong data-start=\"1787\" data-end=\"1815\">\u0643\u0644 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u062a\u062d\u0642\u0642 \u0646\u0641\u0633 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u0623\u0641\u0636\u0644 \u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0643 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 <a href=\"https:\/\/viragofitness.ae\/blog\/top-10-fitness-trends-for-2026-every-woman-should-know\/\">\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>\u060c \u0648\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062a\u0627\u062d\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0644\u062c\u0633\u0645\u0643 \u062a\u062d\u0645\u0644\u0647. <\/p>\n<h3 data-start=\"1968\" data-end=\"2000\">1. <strong data-start=\"1975\" data-end=\"1998\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629<\/strong><\/h3>\n<p data-start=\"2001\" data-end=\"2326\">\u0647\u0630\u0627 <strong data-start=\"2014\" data-end=\"2034\"><a href=\"https:\/\/viragofitness.ae\/blog\/zumba-vs-aerobics-vs-hiit-which-class-burns-more-calories\/\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/a><\/strong> \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 <strong data-start=\"2046\" data-end=\"2060\">\u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/strong> \u062b\u0627\u0628\u062a\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u062a\u0648\u0633\u0637 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 (\u0645\u0646 20 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629). \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062c\u0631\u064a\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639. \u0625\u0646\u0647 \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0648 \u0645\u0646 \u064a\u0639\u0648\u062f\u0648\u0646 \u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0636\u0639 \u0636\u063a\u0637\u0627 \u0643\u0628\u064a\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.  <\/p>\n<p data-start=\"2328\" data-end=\"2442\"><strong><em data-start=\"2330\" data-end=\"2341\">\u0627\u0644\u0623\u0641\u0636\u0644 \u0644:<\/em><\/strong> \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u062e\u0644\u0642 <strong data-start=\"2419\" data-end=\"2439\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0645\u0633\u062a\u062f\u0627\u0645.<\/p>\n<h3 data-start=\"2449\" data-end=\"2501\">2. <strong data-start=\"2456\" data-end=\"2499\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT)<\/strong><\/h3>\n<p data-start=\"2502\" data-end=\"2765\">\u062a\u062a\u063a\u064a\u0631 <strong data-start=\"2502\" data-end=\"2519\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong> \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0643\u062b\u0641 (\u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0627\u0644\u0628\u064a\u0631\u0628\u064a\u0632\u060c \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644) \u0648\u0641\u062a\u0631\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0642\u0635\u064a\u0631\u0629. \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0631\u0642 <strong data-start=\"2666\" data-end=\"2701\">\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631<\/strong> \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 <a href=\"https:\/\/viragofitness.ae\/blog\/zumba-vs-aerobics-vs-hiit-which-class-burns-more-calories\/\">\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0648\u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a<\/a>. <\/p>\n<p data-start=\"2767\" data-end=\"2888\"><em data-start=\"2769\" data-end=\"2780\">\u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0646\u0633\u0627\u0621<\/em> \u0636\u064a\u0642 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0643\u0641\u0627\u0621\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u064a\u0636 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 <strong data-start=\"2869\" data-end=\"2880\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> .<\/p>\n<p data-start=\"2890\" data-end=\"2965\"><strong><em data-start=\"2893\" data-end=\"2903\">\u0645\u062b\u0627\u0644:<\/em><\/strong> 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 + 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u00d7 10 \u062c\u0648\u0644\u0627\u062a.<\/p>\n<h3 data-start=\"2972\" data-end=\"3020\">3. <strong data-start=\"2979\" data-end=\"3018\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0635 (\u0632\u0648\u0645\u0628\u0627 \u0648\u0645\u0627 \u0628\u0639\u062f\u0647\u0627)<\/strong><\/h3>\n<p data-start=\"3021\" data-end=\"3245\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0628\u0627\u0631\u064a\u060c \u0648\u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0645\u0646 \u0627\u0644\u0631\u0642\u0635 \u062a\u062d\u0648\u0644 <strong data-start=\"3080\" data-end=\"3092\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0625\u0644\u0649 \u0627\u062d\u062a\u0641\u0627\u0644 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645. \u062a\u062c\u0645\u0639 \u0647\u0630\u0647 <strong data-start=\"3129\" data-end=\"3149\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0628\u064a\u0646 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u0644\u0627\u062a\u064a\u0646\u064a\u0629\u060c \u0648\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0647\u064a\u0628 \u0647\u0648\u0628\u060c \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u062a\u064a \u062a\u0634\u0631\u0643 \u0643\u0644 <strong data-start=\"3226\" data-end=\"3242\">\u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong>. <\/p>\n<p data-start=\"3247\" data-end=\"3346\"><strong><em data-start=\"3249\" data-end=\"3260\">\u0627\u0644\u0623\u0641\u0636\u0644 \u0644:<\/em><\/strong> \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 <strong data-start=\"3279\" data-end=\"3306\">\u0641\u064a \u062c\u0639\u0644 \u0642\u0644\u0628\u0647\u0646 \u064a\u0646\u0628\u0636<\/strong> \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n<p data-start=\"3348\" data-end=\"3456\"><strong><em data-start=\"3351\" data-end=\"3359\">\u0645\u0643\u0627\u0641\u0627\u0647:<\/em><\/strong> \u064a\u062d\u0631\u0642 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 400\u2013600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u0641\u0631\u062d \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0627 \u0628\u0642\u062f\u0631 \u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637.<\/p>\n<h3 data-start=\"3463\" data-end=\"3497\">4. <strong data-start=\"3470\" data-end=\"3495\">\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0648\u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/strong><\/h3>\n<p data-start=\"3498\" data-end=\"3815\">\u0642\u0644\u064a\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 <strong data-start=\"3511\" data-end=\"3521\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u062a\u0645\u0643\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629. \u0625\u0646\u0647 <strong data-start=\"3556\" data-end=\"3577\">\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645<\/strong> \u064a\u0645\u0632\u062c \u0628\u064a\u0646 \u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 <strong data-start=\"3641\" data-end=\"3661\">\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a. \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0627\u0644\u0644\u0643\u0645\u0627\u062a\u060c \u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0646\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.  <\/p>\n<p data-start=\"3817\" data-end=\"3893\"><strong><em data-start=\"3819\" data-end=\"3830\">\u0627\u0644\u0623\u0641\u0636\u0644 \u0644:<\/em> <\/strong>\u062a\u0639\u0632\u064a\u0632 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<h3 data-start=\"3900\" data-end=\"3929\">5. <strong data-start=\"3907\" data-end=\"3927\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u0629<\/strong><\/h3>\n<p data-start=\"3930\" data-end=\"4253\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0645\u0644\u0644 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0641\u0625\u0646 <strong data-start=\"3955\" data-end=\"3975\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u0629<\/strong> \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0641\u0648\u0627\u0626\u062f <strong data-start=\"4001\" data-end=\"4022\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"4027\" data-end=\"4046\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629<\/strong>. \u062a\u062f\u0648\u0631 \u0628\u064a\u0646 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0627\u0644\u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0644\u0627\u0646\u0632\u064a\u060c \u0645\u0639 \u0631\u0627\u062d\u0629 \u0642\u0644\u064a\u0644\u0629. \u0647\u0630\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 <strong data-start=\"4186\" data-end=\"4200\">\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/strong> \u0645\u0631\u062a\u0641\u0639\u0627 \u0645\u0639 \u062a\u062d\u062f\u064a <strong data-start=\"4233\" data-end=\"4250\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629<\/strong> \u0645\u062a\u0639\u062f\u062f\u0629.  <\/p>\n<p data-start=\"4255\" data-end=\"4362\"><strong><em data-start=\"4257\" data-end=\"4268\">\u0627\u0644\u0623\u0641\u0636\u0644 \u0644:<\/em><\/strong> \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 \u0639\u0646 \u062c\u0644\u0633\u0627\u062a \u0641\u0639\u0627\u0644\u0629 \u0648\u0645\u062a\u0646\u0648\u0639\u0629 \u062a\u0628\u0646\u064a \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0646\u0628\u0631\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<h2 data-start=\"4369\" data-end=\"4413\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/h2>\n<p data-start=\"4415\" data-end=\"4572\"><strong data-start=\"4426\" data-end=\"4456\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong> \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f <strong data-start=\"4494\" data-end=\"4511\">\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/strong>. \u0625\u0646\u0647\u0627 \u062a\u063a\u064a\u0631 \u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644 \u062c\u0633\u062f\u0643 \u0648\u0639\u0642\u0644\u0643 \u064a\u0648\u0645\u064a\u0627. <\/p>\n<ul>\n<li data-start=\"4576\" data-end=\"4658\"><strong data-start=\"4576\" data-end=\"4593\">\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628:<\/strong> \u064a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a.<\/li>\n<li data-start=\"4661\" data-end=\"4738\"><strong data-start=\"4661\" data-end=\"4686\">\u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629:<\/strong> \u064a\u0641\u0631\u0632 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062a\u0648\u062a\u0631.<\/li>\n<li data-start=\"4741\" data-end=\"4823\"><strong data-start=\"4741\" data-end=\"4763\">\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646:<\/strong> \u064a\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"4805\" data-end=\"4820\">\u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong> \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<li data-start=\"4826\" data-end=\"4914\"><strong data-start=\"4826\" data-end=\"4847\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a:<\/strong> \u064a\u0646\u0638\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0623\u0633\u0627\u0633\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629.<\/li>\n<li data-start=\"4917\" data-end=\"4997\"><strong data-start=\"4917\" data-end=\"4931\">\u0646\u0633\u0627\u0621:<\/strong> \u064a\u0639\u0632\u0632 <strong data-start=\"4951\" data-end=\"4969\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0623\u064a\u0636.<\/li>\n<\/ul>\n<p data-start=\"4999\" data-end=\"5161\">\u062d\u062a\u0649 <strong data-start=\"5013\" data-end=\"5033\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 <strong data-start=\"5097\" data-end=\"5113\">\u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0648\u062a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"5127\" data-end=\"5160\">\u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<h2 data-start=\"5168\" data-end=\"5218\">\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u0646\u0627\u0633\u0628\u0643<\/h2>\n<p data-start=\"5220\" data-end=\"5350\">\u062c\u0633\u062f \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u064a\u0633\u062a\u062c\u064a\u0628 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641. \u0627\u0644\u0633\u0631 \u0647\u0648 \u062e\u0644\u0637 <strong data-start=\"5282\" data-end=\"5301\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629<\/strong> \u0637\u0648\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u062a\u0639\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)\" style=\"height: 199px;\" width=\"631\" data-start=\"5352\" data-end=\"5777\">\n<thead data-start=\"5352\" data-end=\"5405\">\n<tr data-start=\"5352\" data-end=\"5405\">\n<th data-start=\"5352\" data-end=\"5363\" data-col-size=\"sm\"><strong data-start=\"5354\" data-end=\"5362\">\u0647\u062f\u0641<\/strong><\/th>\n<p>\u0623\u0641\u0636\u0644 \u062e\u064a\u0627\u0631 <\/p>\n<th data-start=\"5363\" data-end=\"5388\" data-col-size=\"sm\"><strong data-start=\"5365\" data-end=\"5387\">\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong><\/th>\n<th data-start=\"5388\" data-end=\"5405\" data-col-size=\"sm\"><strong data-start=\"5390\" data-end=\"5403\">\u062a\u0631\u062f\u062f<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"5461\" data-end=\"5777\">\n<tr data-start=\"5461\" data-end=\"5511\">\n<td data-start=\"5461\" data-end=\"5472\" data-col-size=\"sm\">\u0641\u0642\u062f\u0627\u0646<\/td>\n<p> \u0627\u0644\u062f\u0647\u0648\u0646<\/p>\n<td data-start=\"5472\" data-end=\"5488\" data-col-size=\"sm\">HIIT + \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629<\/td>\n<td data-start=\"5488\" data-end=\"5511\" data-col-size=\"sm\">3 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr data-start=\"5512\" data-end=\"5581\">\n<td data-start=\"5512\" data-end=\"5524\" data-col-size=\"sm\">\u0635\u0628\u0631<\/td>\n<td data-start=\"5524\" data-end=\"5558\" data-col-size=\"sm\">\u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/td>\n<p> \u0628\u062d\u0627\u0644\u0629 \u062b\u0627\u0628\u062a\u0629<\/p>\n<td data-start=\"5558\" data-end=\"5581\" data-col-size=\"sm\">4 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr data-start=\"5582\" data-end=\"5640\">\n\u062a\u062e\u0641\u064a\u0641 <\/p>\n<td data-start=\"5582\" data-end=\"5598\" data-col-size=\"sm\">\u0627\u0644\u062a\u0648\u062a\u0631<\/td>\n<td data-start=\"5598\" data-end=\"5615\" data-col-size=\"sm\">\u0631\u0642\u0635 \u0623\u0645 \u0632\u0648\u0645\u0628\u0627<\/td>\n<td data-start=\"5615\" data-end=\"5640\" data-col-size=\"sm\">2\u20133 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr data-start=\"5641\" data-end=\"5714\">\n<td data-start=\"5641\" data-end=\"5659\" data-col-size=\"sm\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0646\u063a\u0645\u0629<\/td>\n<td data-start=\"5659\" data-end=\"5691\" data-col-size=\"sm\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 + \u0648\u0632\u0646<\/td>\n<p> \u0627\u0644\u062c\u0633\u0645<\/p>\n<td data-start=\"5691\" data-end=\"5714\" data-col-size=\"sm\">3 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr data-start=\"5715\" data-end=\"5777\">\n<td data-start=\"5715\" data-end=\"5730\" data-col-size=\"sm\">\u0635\u062d\u0629<\/td>\n<p> \u0627\u0644\u0642\u0644\u0628<\/p>\n<td data-start=\"5730\" data-end=\"5759\" data-col-size=\"sm\">\u0627\u0644\u0645\u0634\u064a + \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/td>\n<p> \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/p>\n<td data-start=\"5759\" data-end=\"5777\" data-col-size=\"sm\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"5779\" data-end=\"5900\"><strong>\u0644\u0627 \u062a\u0646\u0633:<\/strong> <strong data-start=\"5797\" data-end=\"5812\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0644\u0628\u064a\u0629<\/strong> \u0647\u064a \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0641\u0639\u0644\u0627\u060c \u0644\u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u062a\u062a\u0641\u0648\u0642 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<h2 data-start=\"396\" data-end=\"442\">\u0628\u0646\u0627\u0621 \u062e\u0637\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/h2>\n<p data-start=\"444\" data-end=\"711\">\u0625\u0646\u0634\u0627\u0621 <strong data-start=\"464\" data-end=\"487\">\u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u062b\u0627\u0628\u062a\u0627\u060c \u0648\u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 <strong data-start=\"574\" data-end=\"594\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u060c <strong data-start=\"596\" data-end=\"604\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong>\u060c <strong data-start=\"610\" data-end=\"631\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0644\u0627 \u064a\u062d\u0633\u0646 <strong data-start=\"650\" data-end=\"666\">\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u062d\u0645\u0644. <\/p>\n<p data-start=\"713\" data-end=\"900\">\u0639\u0646\u062f \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0623\u0633\u0628\u0648\u0639\u0643\u060c \u0627\u062a\u0628\u0639 \u0625\u0631\u0634\u0627\u062f\u0627\u062a <strong data-start=\"749\" data-end=\"795\">ACSM (\u0627\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u0629):<\/strong><br data-start=\"806\" data-end=\"809\"><em data-start=\"812\" data-end=\"900\">150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0630\u0627\u062a \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0623\u0648 75 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0627.<\/em><\/p>\n<p data-start=\"902\" data-end=\"951\">\u0625\u0644\u064a\u0643 <strong data-start=\"918\" data-end=\"950\">\u0646\u0645\u0648\u0630\u062c \u062e\u0637\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong>:<\/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)\" style=\"height: 275px;\" width=\"820\" data-start=\"953\" data-end=\"1649\">\n<thead data-start=\"953\" data-end=\"1010\">\n<tr data-start=\"953\" data-end=\"1010\">\n<th data-start=\"953\" data-end=\"963\" data-col-size=\"sm\"><strong data-start=\"955\" data-end=\"962\">\u064a\u0648\u0645<\/strong><\/th>\n<p>\u0646\u0648\u0639 <\/p>\n<th data-start=\"963\" data-end=\"982\" data-col-size=\"md\"><strong data-start=\"965\" data-end=\"981\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/th>\n<th data-start=\"982\" data-end=\"997\" data-col-size=\"sm\"><strong data-start=\"984\" data-end=\"996\">\u0645\u062f\u0629<\/strong><\/th>\n<th data-start=\"997\" data-end=\"1010\" data-col-size=\"sm\"><strong data-start=\"999\" data-end=\"1008\">\u0631\u0643\u0632<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"1072\" data-end=\"1649\">\n<tr data-start=\"1072\" data-end=\"1158\">\n<td data-start=\"1072\" data-end=\"1081\" data-col-size=\"sm\">\u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/td>\n<td data-start=\"1081\" data-end=\"1125\" data-col-size=\"md\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629 (\u0627\u0644\u0631\u0643\u0636\u060c \u0627\u0644\u062f\u0631\u0627\u062c\u0629\u060c \u0623\u0648 \u0627\u0644\u0645\u0634\u064a)<\/td>\n<td data-start=\"1125\" data-end=\"1137\" data-col-size=\"sm\">30\u201345 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1137\" data-end=\"1158\" data-col-size=\"sm\">\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/td>\n<\/tr>\n<tr data-start=\"1159\" data-end=\"1254\">\n<td data-start=\"1159\" data-end=\"1169\" data-col-size=\"sm\">\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/td>\n<td data-start=\"1169\" data-end=\"1222\" data-col-size=\"md\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 HIIT (\u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644\u060c \u0627\u0644\u0628\u064a\u0631\u0628\u064a\u0632\u060c \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639)<\/td>\n<td data-start=\"1222\" data-end=\"1234\" data-col-size=\"sm\">20\u201330 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1234\" data-end=\"1254\" data-col-size=\"sm\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0631\u0639\u0629<\/td>\n<\/tr>\n<tr data-start=\"1255\" data-end=\"1348\">\n<td data-start=\"1255\" data-end=\"1267\" data-col-size=\"sm\">\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/td>\n<td data-start=\"1267\" data-end=\"1314\" data-col-size=\"md\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 (\u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0627\u0644\u062d\u0631\u0643\u0629)<\/td>\n<td data-start=\"1314\" data-end=\"1323\" data-col-size=\"sm\">20 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1323\" data-end=\"1348\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/td>\n<\/tr>\n<tr data-start=\"1349\" data-end=\"1421\">\n<td data-start=\"1349\" data-end=\"1360\" data-col-size=\"sm\">\u0627\u0644\u062e\u0645\u064a\u0633<\/td>\n<td data-start=\"1360\" data-end=\"1383\" data-col-size=\"md\">\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0623\u0648 \u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a<\/td>\n<td data-start=\"1383\" data-end=\"1392\" data-col-size=\"sm\">30 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1392\" data-end=\"1421\" data-col-size=\"sm\">\u0642\u0648\u0629 \u0627\u0644\u0646\u0648\u0627\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642<\/td>\n<\/tr>\n<tr data-start=\"1422\" data-end=\"1515\">\n<td data-start=\"1422\" data-end=\"1431\" data-col-size=\"sm\">\u0627\u0644\u062c\u0645\u0639\u0629<\/td>\n<td data-start=\"1431\" data-end=\"1479\" data-col-size=\"md\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 (\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629)<\/td>\n<td data-start=\"1479\" data-end=\"1488\" data-col-size=\"sm\">40 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1488\" data-end=\"1515\" data-col-size=\"sm\">\u0627\u0644\u0642\u0648\u0629 + \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0648\u0645\u0628\u0648<\/td>\n<\/tr>\n<tr data-start=\"1516\" data-end=\"1589\">\n<td data-start=\"1516\" data-end=\"1527\" data-col-size=\"sm\">\u0627\u0644\u0633\u0628\u062a<\/td>\n<td data-start=\"1527\" data-end=\"1551\" data-col-size=\"md\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/td>\n<p> \u0627\u0644\u0631\u0627\u0642\u0635\u0629<\/p>\n<td data-start=\"1551\" data-end=\"1560\" data-col-size=\"sm\">45 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1560\" data-end=\"1589\" data-col-size=\"sm\">\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u0645\u062a\u0639<\/td>\n<\/tr>\n<tr data-start=\"1590\" data-end=\"1649\">\n<td data-start=\"1590\" data-end=\"1599\" data-col-size=\"sm\">\u0627\u0644\u0623\u062d\u062f<\/td>\n<td data-start=\"1599\" data-end=\"1621\" data-col-size=\"md\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a<\/td>\n<p> \u0627\u0644\u0647\u0627\u062f\u0626<\/p>\n<td data-start=\"1621\" data-end=\"1630\" data-col-size=\"sm\">30 \u062f\u0642\u064a\u0642\u0629<\/td>\n<td data-start=\"1630\" data-end=\"1649\" data-col-size=\"sm\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"1651\" data-end=\"1801\"><strong>T<em data-start=\"1653\" data-end=\"1659\">ip:<\/em><\/strong> \u0639\u062f\u0644 \u0627\u0644\u0634\u062f\u0629 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 <strong data-start=\"1691\" data-end=\"1708\">\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0648\u0637\u0627\u0642\u062a\u0643. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u062c\u0644\u0633\u0627\u062a \u0623\u0642\u0635\u0631 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a \u0623\u0648 \u0627\u0644\u062c\u0647\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u0627. <\/p>\n<h2 data-start=\"1808\" data-end=\"1851\">\u0641\u0647\u0645 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0634\u062f\u062f\u0647<\/h2>\n<p data-start=\"1853\" data-end=\"2058\">\u0645\u0639\u0631\u0641\u0629 <strong data-start=\"1866\" data-end=\"1893\">\u0645\u0646\u0627\u0637\u0642 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/strong> \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 <strong data-start=\"1912\" data-end=\"1931\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629. \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0642\u064a\u0627\u0633 <strong data-start=\"1964\" data-end=\"2000\">\u0645\u0639\u062f\u0644 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u062f\u0631\u0643 (RPE)<\/strong> \u0623\u0648 \u0633\u0627\u0639\u0629 \u0630\u0643\u064a\u0629 \u0644\u0642\u064a\u0627\u0633 \u0645\u062f\u0649 \u062c\u0647\u062f\u0643. <\/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=\"2060\" data-end=\"2454\">\n<thead data-start=\"2060\" data-end=\"2148\">\n<tr data-start=\"2060\" data-end=\"2148\">\n\u0645\u0633\u062a\u0648\u0649 <\/p>\n<th data-start=\"2060\" data-end=\"2082\" data-col-size=\"sm\"><strong data-start=\"2062\" data-end=\"2081\">\u0627\u0644\u0634\u062f\u0629<\/strong><\/th>\n<th data-start=\"2082\" data-end=\"2108\" data-col-size=\"sm\"><strong data-start=\"2084\" data-end=\"2107\">\u0646\u0633\u0628\u0629 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a<\/strong><\/th>\n<p> \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0642\u0635\u0648\u0649<\/p>\n<th data-start=\"2108\" data-end=\"2125\" data-col-size=\"sm\"><strong data-start=\"2110\" data-end=\"2124\">RPE (1\u201310)<\/strong><\/th>\n<th data-start=\"2125\" data-end=\"2148\" data-col-size=\"sm\"><strong data-start=\"2127\" data-end=\"2146\">\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2242\" data-end=\"2454\">\n<tr data-start=\"2242\" data-end=\"2299\">\n<td data-start=\"2242\" data-end=\"2258\" data-col-size=\"sm\">\u0645\u0646\u062e\u0641\u0636 (\u0627\u0644\u0625\u062d\u0645\u0627\u0621)<\/td>\n<td data-start=\"2258\" data-end=\"2267\" data-col-size=\"sm\">50\u201360\u066a<\/td>\n<td data-start=\"2267\" data-end=\"2273\" data-col-size=\"sm\">2\u20133<\/td>\n<td data-start=\"2273\" data-end=\"2299\" data-col-size=\"sm\">\u064a\u0628\u0646\u064a \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/td>\n<\/tr>\n<tr data-start=\"2300\" data-end=\"2373\">\n<td data-start=\"2300\" data-end=\"2321\" data-col-size=\"sm\">\u0627\u0644\u0645\u0639\u062a\u062f\u0644 (\u0627\u0644\u0647\u0648\u0627\u0626\u064a)<\/td>\n<td data-start=\"2321\" data-end=\"2330\" data-col-size=\"sm\">60\u201375\u066a<\/td>\n<td data-start=\"2330\" data-end=\"2336\" data-col-size=\"sm\">4\u20136<\/td>\n<td data-start=\"2336\" data-end=\"2373\" data-col-size=\"sm\">\u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0639\u0645\u0644\u064a\u0629 \u0623\u064a\u0636 \u0627\u0644\u062f\u0647\u0648\u0646<\/td>\n<\/tr>\n<tr data-start=\"2374\" data-end=\"2454\">\n<td data-start=\"2374\" data-end=\"2401\" data-col-size=\"sm\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 (HIIT \u0623\u0648 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629)<\/td>\n<td data-start=\"2401\" data-end=\"2410\" data-col-size=\"sm\">75\u201390\u066a<\/td>\n<td data-start=\"2410\" data-end=\"2416\" data-col-size=\"sm\">7\u20139<\/td>\n<td data-start=\"2416\" data-end=\"2454\" data-col-size=\"sm\">\u064a\u0632\u064a\u062f \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0633\u0631\u0639\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"2456\" data-end=\"2637\">\u0644\u062a\u062d\u062f\u064a\u062f <strong data-start=\"2469\" data-end=\"2487\">\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/strong>\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0635\u064a\u063a\u0629:<br data-start=\"2505\" data-end=\"2508\">\ud83d\udc49 <strong data-start=\"2511\" data-end=\"2561\">220 \u2013 \u0639\u0645\u0631\u0643 = \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (\u0628\u0645\u0639\u062f\u0644 \u0646\u0628\u0636\u0627\u062a \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629).<\/strong><br data-start=\"2561\" data-end=\"2564\">\u062b\u0645\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u0636\u0645\u0646 \u0645\u0646\u0637\u0642\u062a\u0643 \u0627\u0644\u0645\u062e\u062a\u0627\u0631\u0629 \u062e\u0644\u0627\u0644 <strong data-start=\"2618\" data-end=\"2636\">\u062c\u0644\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>.<\/p>\n<h2 data-start=\"2644\" data-end=\"2688\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 (HIIT): \u0627\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644<\/h2>\n<p data-start=\"2690\" data-end=\"2940\"><strong data-start=\"2690\" data-end=\"2733\">\u064a\u0638\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT)<\/strong> \u0648\u0627\u062d\u062f\u0627 <strong data-start=\"2753\" data-end=\"2777\">\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629. \u064a\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0642\u0635\u064a\u0631\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 <strong data-start=\"2883\" data-end=\"2909\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0645\u0639<\/strong> \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0643\u0641\u0627\u0621\u0629. <\/p>\n<p data-start=\"2942\" data-end=\"3012\">\u0625\u0644\u064a\u0643 \u0646\u0645\u0648\u0630\u062c\u0627 <strong data-start=\"2958\" data-end=\"2991\">\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 HIIT \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629<\/strong> \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646:<\/p>\n<ol>\n<li data-start=\"3017\" data-end=\"3041\">\u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644 \u2013 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3045\" data-end=\"3064\">\u0627\u0644\u0631\u0627\u062d\u0629 \u2013 15 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3068\" data-end=\"3090\">\u0628\u064a\u0631\u0628\u064a\u0632 \u2013 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3094\" data-end=\"3113\">\u0627\u0644\u0631\u0627\u062d\u0629 \u2013 15 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3117\" data-end=\"3143\">\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u2013 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3147\" data-end=\"3179\">\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644 \u2013 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3183\" data-end=\"3202\">\u0627\u0644\u0631\u0627\u062d\u0629 \u2013 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3206\" data-end=\"3229\">\u0643\u0631\u0631 \u0627\u0644\u0644\u0639\u0628 \u0644\u0645\u062f\u0629 3\u20134 \u062c\u0648\u0644\u0627\u062a<\/li>\n<\/ol>\n<p data-start=\"3231\" data-end=\"3422\"><strong><em data-start=\"3234\" data-end=\"3249\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644:<\/em><\/strong> \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0631\u062a\u0641\u0639\u0627 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0623\u064a\u0636 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0647\u062f\u0641\u0646 <strong data-start=\"3375\" data-end=\"3387\">\u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u062f\u0648\u0646 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n<h2 data-start=\"3429\" data-end=\"3460\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/h2>\n<p data-start=\"3462\" data-end=\"3685\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0628\u064a\u0626\u0629 \u0645\u0646\u0638\u0645\u0629\u060c \u064a\u0645\u0643\u0646 \u0644\u0623\u062c\u0647\u0632\u0629 <strong data-start=\"3502\" data-end=\"3516\">\u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u062e\u0635\u064a\u0635 <strong data-start=\"3551\" data-end=\"3567\">\u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646\u0643<\/strong> \u0644\u062a\u0646\u0627\u0633\u0628 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u062f\u0642\u064a\u0642\u0629. \u0627\u062c\u0645\u0639 <strong data-start=\"3607\" data-end=\"3626\">\u0628\u064a\u0646 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0644\u0645\u0646\u0639 \u0627\u0644\u0645\u0644\u0644 \u0648\u0627\u0633\u062a\u0647\u062f\u0641 <strong data-start=\"3667\" data-end=\"3684\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629<\/strong> \u0645\u062e\u062a\u0644\u0641\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=\"3687\" data-end=\"4222\">\n<thead data-start=\"3687\" data-end=\"3744\">\n<tr data-start=\"3687\" data-end=\"3744\">\n<th data-start=\"3687\" data-end=\"3701\" data-col-size=\"sm\"><strong data-start=\"3689\" data-end=\"3700\">\u0622\u0644\u0629<\/strong><\/th>\n<th data-start=\"3701\" data-end=\"3723\" data-col-size=\"sm\"><strong data-start=\"3703\" data-end=\"3722\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong><\/th>\n<p> \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/p>\n<th data-start=\"3723\" data-end=\"3744\" data-col-size=\"md\"><strong data-start=\"3725\" data-end=\"3742\">\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"3804\" data-end=\"4222\">\n<tr data-start=\"3804\" data-end=\"3895\">\n<td data-start=\"3804\" data-end=\"3816\" data-col-size=\"sm\">\u0645\u0641\u0631\u063a\u0647<\/td>\n<td data-start=\"3816\" data-end=\"3852\" data-col-size=\"sm\">\u064a\u0628\u0646\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/td>\n<td data-start=\"3852\" data-end=\"3895\" data-col-size=\"md\">\u0623\u0636\u0641 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/td>\n<\/tr>\n<tr data-start=\"3896\" data-end=\"3980\">\n<td data-start=\"3896\" data-end=\"3909\" data-col-size=\"sm\">\u0625\u0647\u0644\u064a\u0644\u062c\u064a<\/td>\n<p>\u062a\u0645\u0631\u064a\u0646 <\/p>\n<td data-start=\"3909\" data-end=\"3940\" data-col-size=\"sm\">\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/td>\n<td data-start=\"3940\" data-end=\"3980\" data-col-size=\"md\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/td>\n<\/tr>\n<tr data-start=\"3981\" data-end=\"4063\">\n\u0622\u0644\u0629 <\/p>\n<td data-start=\"3981\" data-end=\"3998\" data-col-size=\"sm\">\u0627\u0644\u062a\u062c\u062f\u064a\u0641<\/td>\n<td data-start=\"3998\" data-end=\"4026\" data-col-size=\"sm\">\u064a\u062a\u0641\u0627\u0639\u0644 \u0644\u0644\u062e\u0644\u0641\u060c \u0630\u0631\u0627\u0639\u064a\u0647 \u0648\u0633\u0627\u0642\u064a\u0647<\/td>\n<td data-start=\"4026\" data-end=\"4063\" data-col-size=\"md\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629<\/td>\n<\/tr>\n<tr data-start=\"4064\" data-end=\"4148\">\n<td data-start=\"4064\" data-end=\"4080\" data-col-size=\"sm\">\u0645\u062a\u0633\u0644\u0642<\/td>\n<p> \u0627\u0644\u062f\u0631\u062c<\/p>\n<td data-start=\"4080\" data-end=\"4103\" data-col-size=\"sm\">\u0627\u0644\u0646\u063a\u0645\u0627\u062a\u060c \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0629<\/td>\n<td data-start=\"4103\" data-end=\"4148\" data-col-size=\"md\">\u062c\u0631\u0628 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n<tr data-start=\"4149\" data-end=\"4222\">\n<td data-start=\"4149\" data-end=\"4161\" data-col-size=\"sm\">\u062f\u0631\u0627\u062c\u0629<\/td>\n<p> \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 <\/p>\n<td data-start=\"4161\" data-end=\"4182\" data-col-size=\"sm\">\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/td>\n<td data-start=\"4182\" data-end=\"4222\" data-col-size=\"md\">\u0627\u0645\u0632\u062c \u0627\u0644\u062f\u0648\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0645\u0639 \u0627\u0646\u0641\u062c\u0627\u0631\u0627\u062a HIIT<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"4224\" data-end=\"4387\"><strong><em data-start=\"4227\" data-end=\"4237\">\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u0629:<\/em><\/strong> \u0627\u0645\u0632\u062c <strong data-start=\"4242\" data-end=\"4256\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0645\u0639 <strong data-start=\"4262\" data-end=\"4283\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u064a\u0636. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631\u060c \u062d\u062a\u0649 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062f\u0647\u0648\u0646. <\/p>\n<h2 data-start=\"4394\" data-end=\"4441\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 (\u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0645\u0639\u062f\u0627\u062a)<\/h2>\n<p data-start=\"4443\" data-end=\"4643\">\u0644\u0627 \u064a\u0648\u062c\u062f \u0646\u0627\u062f\u064a \u0631\u064a\u0627\u0636\u064a\u061f \u0644\u0627 \u062a\u0648\u062c\u062f \u0645\u0634\u0643\u0644\u0629. \u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0623\u062f\u0627\u0621 <strong data-start=\"4494\" data-end=\"4514\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0642\u0648\u064a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637. \u0647\u0630\u0647 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062a\u062d\u0633\u0646 <strong data-start=\"4566\" data-end=\"4579\">\u0627\u0644\u062a\u062d\u0645\u0644<\/strong>\u060c <strong data-start=\"4581\" data-end=\"4597\">\u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642\u060c<\/strong> <strong data-start=\"4603\" data-end=\"4619\">\u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong>\u060c \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0648\u0642\u062a.   <\/p>\n<p data-start=\"4645\" data-end=\"4690\">\u062c\u0631\u0628 \u0647\u0630\u0627 <strong data-start=\"4654\" data-end=\"4687\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0646\u0632\u0644\u064a \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642 15 \u062f\u0642\u064a\u0642\u0629<\/strong>:<\/p>\n<ol>\n<li data-start=\"4695\" data-end=\"4721\">\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0642\u0641\u0632 \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/li>\n<li data-start=\"4725\" data-end=\"4755\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/li>\n<li data-start=\"4759\" data-end=\"4801\">\u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644 (\u062e\u064a\u0627\u0644\u064a \u0623\u0648 \u062d\u0642\u064a\u0642\u064a) \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/li>\n<li data-start=\"4805\" data-end=\"4824\">\u0627\u0644\u0631\u0627\u062d\u0629 \u2013 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"4828\" data-end=\"4858\">\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644 \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/li>\n<li data-start=\"4862\" data-end=\"4888\">\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u0627\u0644\u0645\u062a\u0632\u0644\u062c \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/li>\n<li data-start=\"4892\" data-end=\"4915\">\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0627\u062a \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/li>\n<li data-start=\"4919\" data-end=\"4940\">\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 3 \u062c\u0648\u0644\u0627\u062a<\/li>\n<\/ol>\n<p data-start=\"4942\" data-end=\"5039\">\u0623\u0636\u0641 \u0645\u0648\u0633\u064a\u0642\u0649 \u0623\u0648 \u062c\u0631\u0628 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0639 \u062c\u0644\u0633\u0629 \u0632\u0648\u0645\u0628\u0627 \u0639\u0644\u0649 \u064a\u0648\u062a\u064a\u0648\u0628 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u062d\u0641\u064a\u0632.<\/p>\n<h2 data-start=\"5046\" data-end=\"5087\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 + \u0627\u0644\u0642\u0648\u0629: \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629<\/h2>\n<p data-start=\"5089\" data-end=\"5338\">\u0628\u064a\u0646\u0645\u0627 <strong data-start=\"5095\" data-end=\"5115\">\u062a\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 <strong data-start=\"5138\" data-end=\"5154\">\u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong>\u060c \u0641\u0625\u0646 \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 <strong data-start=\"5174\" data-end=\"5195\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0628\u0646\u0627\u0621 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u062f\u0631\u062c\u0646 \u0643\u0644\u064a\u0647\u0645\u0627 \u064a\u062d\u0642\u0642\u0646 \u0646\u062a\u0627\u0626\u062c \u0623\u0633\u0631\u0639 \u0648\u0646\u062a\u0627\u0626\u062c \u0635\u062d\u064a\u0629 \u0623\u0641\u0636\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. <\/p>\n<p data-start=\"5340\" data-end=\"5354\">\u062d\u0627\u0648\u0644 \u062f\u0645\u062c:<\/p>\n<ul>\n<li data-start=\"5358\" data-end=\"5415\">3 \u0623\u064a\u0627\u0645 <strong data-start=\"5368\" data-end=\"5387\">\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> (\u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0631\u0642\u0635\u060c \u0623\u0648 \u062c\u0631\u064a)<\/li>\n<li data-start=\"5418\" data-end=\"5483\">\u064a\u0648\u0645\u0627\u0646 <strong data-start=\"5428\" data-end=\"5451\">\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> (\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0623\u0631\u0628\u0637\u0629 \u0645\u0642\u0627\u0648\u0645\u0629)<\/li>\n<li data-start=\"5486\" data-end=\"5530\">\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 <strong data-start=\"5495\" data-end=\"5515\">\u0627\u0644\u062a\u0646\u0642\u0644 \u0623\u0648 \u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<\/ul>\n<p data-start=\"5532\" data-end=\"5632\">\u0647\u0630\u0627 \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u062f\u0639\u0645 <strong data-start=\"5564\" data-end=\"5576\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f.<\/p>\n<h2 data-start=\"359\" data-end=\"416\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0644\u0644\u0646\u0633\u0627\u0621 (\u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646)<\/h2>\n<p data-start=\"418\" data-end=\"604\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0648 \u0648\u0627\u062b\u0642\u0627 \u0628\u0627\u0644\u0641\u0639\u0644 \u0645\u0646 <strong data-start=\"478\" data-end=\"497\">\u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong>\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 <strong data-start=\"505\" data-end=\"524\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629<\/strong> \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u2014 \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0643\u0627\u0646 \u062a\u062f\u0631\u064a\u0628\u0643.<\/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=\"606\" data-end=\"1311\">\n<thead data-start=\"606\" data-end=\"664\">\n<tr data-start=\"606\" data-end=\"664\">\n<th data-start=\"606\" data-end=\"617\" data-col-size=\"sm\"><strong data-start=\"608\" data-end=\"616\">\u0647\u062f\u0641<\/strong><\/th>\n<th data-start=\"617\" data-end=\"644\" data-col-size=\"sm\"><strong data-start=\"619\" data-end=\"643\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646<\/strong><\/th>\n<p> \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/p>\n<th data-start=\"644\" data-end=\"664\" data-col-size=\"md\"><strong data-start=\"646\" data-end=\"662\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"725\" data-end=\"1311\">\n<tr data-start=\"725\" data-end=\"824\">\n<td data-start=\"725\" data-end=\"743\" data-col-size=\"sm\"><strong data-start=\"727\" data-end=\"742\">\u0641\u0642\u062f\u0627\u0646<\/strong><\/td>\n<p> \u0627\u0644\u0648\u0632\u0646<\/p>\n<td data-start=\"743\" data-end=\"773\" data-col-size=\"sm\">\u0641\u062a\u0631\u0627\u062a HIIT \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644<\/td>\n<td data-start=\"773\" data-end=\"824\" data-col-size=\"md\">\u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u064a\u0636<\/td>\n<\/tr>\n<tr data-start=\"825\" data-end=\"919\">\n<td data-start=\"825\" data-end=\"850\" data-col-size=\"sm\"><strong data-start=\"827\" data-end=\"849\">\u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0648\u0627\u0644\u0646\u062d\u062a<\/strong><\/td>\n<td data-start=\"850\" data-end=\"875\" data-col-size=\"sm\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629<\/td>\n<td data-start=\"875\" data-end=\"919\" data-col-size=\"md\">\u064a\u062a\u0641\u0627\u0639\u0644 \u0645\u0639 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0631\u0634\u064a\u0642\u0629<\/td>\n<\/tr>\n<tr data-start=\"920\" data-end=\"1034\">\n<td data-start=\"920\" data-end=\"939\" data-col-size=\"sm\"><strong data-start=\"922\" data-end=\"938\">\u0635\u062d\u0629<\/strong><\/td>\n<p> \u0627\u0644\u0642\u0644\u0628<\/p>\n<td data-start=\"939\" data-end=\"979\" data-col-size=\"sm\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629<\/td>\n<p> \u0627\u0644\u062b\u0627\u0628\u062a<\/p>\n<td data-start=\"979\" data-end=\"1034\" data-col-size=\"md\">\u064a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/td>\n<\/tr>\n<tr data-start=\"1035\" data-end=\"1118\">\n<td data-start=\"1035\" data-end=\"1051\" data-col-size=\"sm\"><strong data-start=\"1037\" data-end=\"1050\">\u0635\u0628\u0631<\/strong><\/td>\n<td data-start=\"1051\" data-end=\"1080\" data-col-size=\"sm\">\u0627\u0644\u062c\u0631\u064a\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0623\u0648 \u0627\u0644\u062a\u062f\u062d\u0631\u062c<\/td>\n<td data-start=\"1080\" data-end=\"1118\" data-col-size=\"md\">\u064a\u062d\u0633\u0646 \u0633\u0639\u0629 \u0627\u0644\u0631\u0626\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/td>\n<\/tr>\n<tr data-start=\"1119\" data-end=\"1209\">\n\u062a\u062e\u0641\u064a\u0641 <\/p>\n<td data-start=\"1119\" data-end=\"1139\" data-col-size=\"sm\"><strong data-start=\"1121\" data-end=\"1138\">\u0627\u0644\u062a\u0648\u062a\u0631<\/strong><\/td>\n<td data-start=\"1139\" data-end=\"1170\" data-col-size=\"sm\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0623\u0648 \u0627\u0644\u0631\u0642\u0635<\/td>\n<p> \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/p>\n<td data-start=\"1170\" data-end=\"1209\" data-col-size=\"md\">\u064a\u0637\u0644\u0642 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u0627\u062a \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c<\/td>\n<\/tr>\n<tr data-start=\"1210\" data-end=\"1311\">\n\u0627\u0644\u0644\u064a\u0627\u0642\u0629 <\/p>\n<td data-start=\"1210\" data-end=\"1235\" data-col-size=\"sm\"><strong data-start=\"1212\" data-end=\"1234\">\u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/strong><\/td>\n<p>\u0627\u0644\u0623\u064a\u0631\u0648\u0628\u064a\u0643 <\/p>\n<td data-start=\"1235\" data-end=\"1265\" data-col-size=\"sm\">\u0627\u0644\u0628\u064a\u0636\u0627\u0648\u064a \u0623\u0648 \u0627\u0644\u0645\u0627\u0626\u064a<\/td>\n<td data-start=\"1265\" data-end=\"1311\" data-col-size=\"md\">\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0631\u0627\u0626\u0639 \u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"1313\" data-end=\"1498\"><strong><em data-start=\"1315\" data-end=\"1321\">\u0628\u0642\u0634\u064a\u0634:<\/em> <\/strong>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0627\u062c\u0645\u0639 <strong data-start=\"1348\" data-end=\"1368\">\u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> (\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629) <strong data-start=\"1392\" data-end=\"1407\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 HIIT<\/strong> (\u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f) \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 <strong data-start=\"1472\" data-end=\"1486\">\u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/strong> \u0645\u0631\u062a\u0641\u0639\u0627.<\/p>\n<h2 data-start=\"1505\" data-end=\"1554\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0645\u062a\u0639\u0627 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0627<\/h2>\n<p data-start=\"1556\" data-end=\"1647\">\u062d\u062a\u0649 <strong data-start=\"1565\" data-end=\"1593\">\u0623\u0641\u0636\u0644 \u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0644\u0646 \u062a\u0646\u062c\u062d \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062a\u0643\u0631\u0627\u0631. \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0641\u0632\u0627: <\/p>\n<ul>\n<li data-start=\"1651\" data-end=\"1731\"><strong data-start=\"1654\" data-end=\"1679\">\u063a\u064a\u0631 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643:<\/strong> \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u062f\u0631\u0643.<\/li>\n<li data-start=\"1734\" data-end=\"1827\"><strong data-start=\"1740\" data-end=\"1763\">\u062a\u062f\u0631\u0628 \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621:<\/strong> \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0623\u0648 \u062f\u0631\u0648\u0633 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u062a\u062c\u0639\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0645\u0645\u062a\u0639\u0627.<\/li>\n<li data-start=\"1830\" data-end=\"1940\"><strong data-start=\"1833\" data-end=\"1857\">\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643:<\/strong> \u0627\u0645\u0632\u062c <strong data-start=\"1862\" data-end=\"1898\">\u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629<\/strong> \u0648\u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/li>\n<li data-start=\"1943\" data-end=\"2049\"><strong data-start=\"1950\" data-end=\"1982\">\u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629:<\/strong> \u0627\u0633\u062a\u0628\u062f\u0644\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0645\u0634\u064a \u0645\u0639 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n<li data-start=\"2052\" data-end=\"2174\"><strong data-start=\"2055\" data-end=\"2074\">\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u0627\u0631:<\/strong> \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0630\u0643\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0644\u0645\u0631\u0627\u0642\u0628\u0629 <strong data-start=\"2111\" data-end=\"2131\">\u0645\u0646\u0627\u0637\u0642 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong>\u060c \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629\u060c \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li>\n<\/ul>\n<p data-start=\"2176\" data-end=\"2380\"><em><strong>\u062a\u0630\u0643\u0631:<\/strong> <\/em><strong data-start=\"2195\" data-end=\"2214\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/strong> \u0644\u064a\u0633\u062a \u0641\u0642\u0637 <strong data-start=\"2231\" data-end=\"2243\">\u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>\u061b \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0644\u062f\u0639\u0645 <strong data-start=\"2275\" data-end=\"2293\">\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629<\/strong>\u060c \u0648\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"2303\" data-end=\"2329\">\u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"2346\" data-end=\"2363\">\u0642\u0644\u0628 \u0635\u062d\u064a<\/strong> \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0643.<\/p>\n<h2 data-start=\"2387\" data-end=\"2420\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u2013 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0646\u0633\u0627\u0626\u064a\u0629<\/h2>\n<p data-start=\"2422\" data-end=\"2624\"><strong data-start=\"2422\" data-end=\"2474\">1. \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/strong><br data-start=\"2474\" data-end=\"2477\">\u0627\u0628\u062f\u0623 <strong data-start=\"2488\" data-end=\"2525\">\u0628\u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0642\u0635\u0629<\/strong> \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0647\u0630\u0647 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0645\u0641\u0627\u0635\u0644\u0643. <\/p>\n<p data-start=\"2626\" data-end=\"2831\"><strong data-start=\"2626\" data-end=\"2677\">2. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/strong><br data-start=\"2677\" data-end=\"2680\">\u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 <strong data-start=\"2704\" data-end=\"2736\">3\u20135 \u062c\u0644\u0633\u0627\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u0627<\/strong>. \u0644\u0641\u0642\u062f\u0627\u0646 <strong data-start=\"2742\" data-end=\"2757\">\u0627\u0644\u0648\u0632\u0646<\/strong>\u060c \u0627\u062c\u0645\u0639 <strong data-start=\"2767\" data-end=\"2775\">\u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong> <strong data-start=\"2780\" data-end=\"2803\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629<\/strong> \u0645\u0639 <strong data-start=\"2809\" data-end=\"2830\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>. <\/p>\n<p data-start=\"2833\" data-end=\"3046\"><strong data-start=\"2833\" data-end=\"2898\">3. \u0647\u0644 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0642\u0628\u0644 \u0623\u0645 \u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u061f<\/strong><br data-start=\"2898\" data-end=\"2901\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 <strong data-start=\"2920\" data-end=\"2938\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648\u0644\u0627\u061b \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 <strong data-start=\"2976\" data-end=\"3001\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u062a\u062d\u0645\u0644<\/strong>\u060c \u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0648\u0644\u0627 \u0623\u0648 \u062a\u062f\u0631\u0628 \u0641\u064a \u0623\u064a\u0627\u0645 \u0645\u062a\u0646\u0627\u0648\u0628\u0629.<\/p>\n<p data-start=\"3048\" data-end=\"3233\"><strong data-start=\"3048\" data-end=\"3092\">4. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u062d\u062f\u0647 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0646\u064a \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><br data-start=\"3092\" data-end=\"3095\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"3138\" data-end=\"3161\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0636\u0645\u0646 <strong data-start=\"3202\" data-end=\"3214\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u062f\u0627\u0645 \u0648\u0639\u0636\u0644\u0627\u062a \u0645\u0634\u062f\u0648\u062f\u0629.<\/p>\n<p data-start=\"3235\" data-end=\"3453\"><strong data-start=\"3235\" data-end=\"3287\">5. \u0647\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u061f<\/strong><br data-start=\"3287\" data-end=\"3290\">\u0645\u0637\u0644\u0642\u0627! \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"3302\" data-end=\"3310\">HIIT<\/strong>\u060c <strong data-start=\"3312\" data-end=\"3325\">\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644<\/strong>\u060c \u0623\u0648 <strong data-start=\"3330\" data-end=\"3354\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0642\u0642 \u0646\u0641\u0633 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629 \u2014 \u0637\u0627\u0644\u0645\u0627 \u062d\u0627\u0641\u0638\u062a \u0639\u0644\u0649 \u0634\u062f\u0629 \u0648\u062b\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u064a\u0646.<\/p>\n<h2 data-start=\"3460\" data-end=\"3513\">\u0623\u0647\u0645 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u062e\u0644\u0635\u0629: \u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0641\u0636\u0644 \u062d\u0644\u064a\u0641 \u0644\u0644\u0645\u0631\u0623\u0629<\/h2>\n<ul>\n<li data-start=\"3517\" data-end=\"3602\"><strong data-start=\"3525\" data-end=\"3552\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629<\/strong> \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u064a\u0636 \u0648\u062a\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629.<\/li>\n<li data-start=\"3605\" data-end=\"3679\">\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"3612\" data-end=\"3620\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong> <strong data-start=\"3625\" data-end=\"3645\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u064a\u0639\u0638\u0645 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644.<\/li>\n<li data-start=\"3682\" data-end=\"3760\"><strong data-start=\"3682\" data-end=\"3721\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629\u060c \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a<\/strong> \u064a\u062c\u0639\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0645\u062b\u064a\u0631\u0629 \u0648\u062a\u0645\u0643\u064a\u0646\u064a\u0629.<\/li>\n<li data-start=\"3763\" data-end=\"3856\">\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 <strong data-start=\"3785\" data-end=\"3806\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u064a\u0628\u0646\u064a \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f.<\/li>\n<li data-start=\"3859\" data-end=\"3958\">\u0623\u0641\u0636\u0644 <strong data-start=\"3868\" data-end=\"3897\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0647\u064a \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u0643 \u0648\u062b\u0642\u062a\u0643 \u0648\u0642\u0648\u062a\u0643.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u064a\u062c\u0627\u062f \u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0628\u0636 \u0642\u0644\u0628\u0643 \u0648\u062f\u0627\u0641\u0639\u0643 \u0645\u0631\u062a\u0641\u0639\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u063a\u064a\u0631 \u062a\u0645\u0627\u0645\u0627 \u0634\u0639\u0648\u0631\u0643 \u062a\u062c\u0627\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u2014 \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0625\u064a\u062c\u0627\u062f [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":8616,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[163],"tags":[],"class_list":["post-8613","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-ar"],"_links":{"self":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/comments?post=8613"}],"version-history":[{"count":1,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8613\/revisions"}],"predecessor-version":[{"id":8622,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8613\/revisions\/8622"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media\/8616"}],"wp:attachment":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media?parent=8613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/categories?post=8613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/tags?post=8613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}