{"id":8619,"date":"2025-11-25T14:28:23","date_gmt":"2025-11-25T14:28:23","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d8%af%d9%84%d9%8a%d9%84-%d9%83%d8%a7%d9%85%d9%84-%d9%84%d8%a7%d8%ae%d8%aa%d9%8a%d8%a7%d8%b1-%d8%a7%d9%84%d8%b5%d9%81-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/"},"modified":"2025-11-25T14:28:23","modified_gmt":"2025-11-25T14:28:23","slug":"%d8%af%d9%84%d9%8a%d9%84-%d9%83%d8%a7%d9%85%d9%84-%d9%84%d8%a7%d8%ae%d8%aa%d9%8a%d8%a7%d8%b1-%d8%a7%d9%84%d8%b5%d9%81-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%af%d9%84%d9%8a%d9%84-%d9%83%d8%a7%d9%85%d9%84-%d9%84%d8%a7%d8%ae%d8%aa%d9%8a%d8%a7%d8%b1-%d8%a7%d9%84%d8%b5%d9%81-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"\u062f\u0644\u064a\u0644 \u0643\u0627\u0645\u0644 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 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\u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0622\u0646 \u062e\u064a\u0627\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649\u060c \u0645\u0646 <strong data-start=\"778\" data-end=\"789\">\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u0625\u0644\u0649 \u062c\u0644\u0633\u0627\u062a <strong data-start=\"809\" data-end=\"817\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0627\u0644\u0645\u0647\u062f\u0626\u0629\u060c \u0623\u0648 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629\u060c \u0623\u0648 \u0628\u0631\u0627\u0645\u062c <a href=\"https:\/\/viragofitness.ae\/classes\/pilates-classes-for-ladies-ajman\/\"><strong data-start=\"870\" data-end=\"881\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong><\/a> \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a <strong data-start=\"905\" data-end=\"923\">\u0628\u064a\u0626\u0627\u062a \u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062d\u062f\u064a\u062b\u0629. \u0645\u0639 \u0648\u062c\u0648\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a\u060c \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0623\u064a \u0623\u0633\u0644\u0648\u0628 \u062a\u062f\u0631\u064a\u0628 \u064a\u0646\u0627\u0633\u0628 \u062c\u0633\u0645\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643.  <\/p>\n<p data-start=\"1054\" data-end=\"1448\"><strong data-start=\"1068\" data-end=\"1077\">\u0627\u0644\u0635\u0641<\/strong> \u0627\u0644\u0645\u062e\u062a\u0627\u0631 \u0628\u0639\u0646\u0627\u064a\u0629 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0639\u0631\u0642. \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 \u0628\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0625\u0631\u0634\u0627\u062f \u0627\u0644\u0645\u062f\u0631\u0628\u060c \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 <strong data-start=\"1228\" data-end=\"1245\">\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong>. \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0648\u0639 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062e\u0627\u0637\u0626 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u0644\u0644\u060c \u0623\u0648 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0625\u062d\u0628\u0627\u0637. \u0644\u0643\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u061f \u0647\u0646\u0627 \u062a\u0646\u0645\u0648 \u0627\u0644\u062b\u0642\u0629\u060c \u0648\u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u064a\u0628\u062f\u0623 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.    <\/p>\n<p data-start=\"1450\" data-end=\"1956\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a\u060c \u0627\u0644\u0642\u0631\u0627\u0631 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0644\u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0647\u0646 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data-end=\"1703\">\u0645\u0628\u062a\u062f\u0626\u0627<\/strong> \u064a\u062e\u0637\u0648 \u062e\u0637\u0648\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0623\u0648 \u0627\u0645\u0631\u0623\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u062a\u0628\u062d\u062b \u0639\u0646 <strong data-start=\"1773\" data-end=\"1794\">\u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629<\/strong> \u0645\u0646\u0638\u0645\u060c \u0623\u0648 \u062a\u0628\u062d\u062b \u0639\u0646 <strong data-start=\"1835\" data-end=\"1846\">\u062a\u0645\u0631\u064a\u0646<\/strong> \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0644\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u0646\u0627\u0633\u0628 \u062c\u062f\u0648\u0644 \u0645\u0632\u062f\u062d\u0645\u060c \u0641\u0625\u0646 \u0641\u0647\u0645 \u062e\u064a\u0627\u0631\u0627\u062a\u0643 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u062a\u062e\u0627\u0630 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\u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0647\u0627\u062f\u0626\u0629 \u0648\u0627\u0644\u0648\u0627\u0639\u064a\u0629\u060c \u0633\u062a\u0643\u062a\u0634\u0641 \u0643\u064a\u0641 \u062a\u062d\u062f\u062f \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 <strong data-start=\"2251\" data-end=\"2262\">\u0639\u0644\u0649 \u0623\u0646 \u062a\u0635\u0628\u062d \u0644\u0627\u0626\u0642\u0627<\/strong>\u060c \u0648\u062a\u0628\u0642\u0649 \u0645\u062a\u062d\u0641\u0632\u0627\u060c \u0648\u062a\u062d\u0642\u0642 <strong data-start=\"2296\" data-end=\"2312\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/strong> \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/blog\/what-makes-a-women-only-gym-better-for-consistency-and-confidence\/\">\u062c\u0648 \u0622\u0645\u0646 \u0648\u062f\u0627\u0639\u0645<\/a>. <\/p>\n<h2 data-start=\"2353\" data-end=\"2422\"><strong data-start=\"2356\" data-end=\"2422\">\u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0641\u0635\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643<\/strong><\/h2>\n<p data-start=\"2424\" data-end=\"2726\">\u0642\u0628\u0644 \u0627\u0633\u062a\u0643\u0634\u0627\u0641 <strong data-start=\"2450\" data-end=\"2469\">\u062f\u0631\u0648\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0641\u0647\u0645 <strong data-start=\"2505\" data-end=\"2513\">\u0647\u062f\u0641\u0643<\/strong>. \u0643\u0644 <strong data-start=\"2521\" data-end=\"2530\">\u062d\u0635\u0629<\/strong>\u2014\u0645\u0646 <a href=\"https:\/\/viragofitness.ae\/blog\/best-cardio-workouts-for-women-from-zumba-to-boxing\/\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629\u2014\u064a\u0646\u062a\u062c \u0646\u062a\u0627\u0626\u062c \u0645\u062e\u062a\u0644\u0641\u0629. \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062e\u0637\u0623 \u0642\u062f \u064a\u0628\u0637\u0626 \u062a\u0642\u062f\u0645\u0643\u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u062c\u0644\u0628 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u0629.  <\/p>\n<h3 data-start=\"2728\" data-end=\"2763\"><strong data-start=\"2732\" data-end=\"2763\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/h3>\n<p data-start=\"2764\" data-end=\"2945\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 \u0639\u0646 <strong data-start=\"2782\" data-end=\"2797\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/strong>\u060c <a href=\"https:\/\/viragofitness.ae\/blog\/best-cardio-workouts-for-women-from-zumba-to-boxing\/\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u062d\u062b\u0646 <strong data-start=\"2849\" data-end=\"2868\">\u0639\u0646 \u062f\u0631\u0648\u0633 \u0644\u064a\u0627\u0642\u0629<\/strong> \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 \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0627\u062a <strong data-start=\"2927\" data-end=\"2937\">\u0639\u0636\u0644\u064a\u0629<\/strong> \u0645\u062a\u0639\u062f\u062f\u0629.<\/p>\n<p data-start=\"2947\" data-end=\"2961\">\u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647:<\/p>\n<ul>\n<li data-start=\"2964\" data-end=\"3009\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 (<a href=\"https:\/\/viragofitness.ae\/classes\/hiits-traning-for-ladies-ajman\/\"><strong data-start=\"2964\" data-end=\"2972\">HIIT<\/strong><\/a>)<\/li>\n<li data-start=\"3012\" data-end=\"3036\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 <a href=\"https:\/\/viragofitness.ae\/classes\/zumba-dance-class-for-ladies-in-ajman\/\"><strong data-start=\"3012\" data-end=\"3021\">\u0627\u0644\u0631\u0627\u0642\u0635\u0629 \u0641\u064a \u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong><\/a><\/li>\n<li data-start=\"3039\" data-end=\"3070\"><a href=\"https:\/\/viragofitness.ae\/classes\/cycling-spining-for-ladies-ajman\/\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/a> \u0623\u0648 \u062c\u0644\u0633\u0627\u062a <strong data-start=\"3050\" data-end=\"3059\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/strong><\/li>\n<li data-start=\"3073\" data-end=\"3105\">\u062f\u0648\u0627\u0626\u0631 <a href=\"https:\/\/viragofitness.ae\/classes\/cardio-training-for-ladies-ajman\/\"><strong data-start=\"3073\" data-end=\"3094\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u0644\u062c\u0633\u0645<\/strong> <\/a><\/li>\n<li data-start=\"3108\" data-end=\"3141\"><a href=\"https:\/\/viragofitness.ae\/classes\/boxing-classes-for-ladies-ajman\/\">\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629<\/a> \u0648\u062a\u0647\u064a\u0626\u0629 <strong data-start=\"3119\" data-end=\"3126\">\u0627\u0644\u0635\u0646\u062f\u0648\u0642<\/strong><\/li>\n<\/ul>\n<p data-start=\"3143\" data-end=\"3332\">\u062a\u062e\u0644\u0642 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0648\u0633 <strong data-start=\"3178\" data-end=\"3192\">\u062c\u0648\u0627<\/strong> \u0645\u0644\u064a\u0626\u0627 \u0628\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629\u060c \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\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\u062d\u062a\u062c\u0646 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u0623\u0642\u0644 \u0648\u0642\u062a.<\/p>\n<h3 data-start=\"3334\" data-end=\"3371\"><strong data-start=\"3338\" data-end=\"3371\">\u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/h3>\n<p data-start=\"3372\" data-end=\"3540\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 <strong data-start=\"3391\" data-end=\"3399\">\u062a\u0642\u0648\u064a\u0629<\/strong> <a href=\"https:\/\/viragofitness.ae\/blog\/how-to-build-a-balanced-workout-routine-for-women-in-their-30s-and-40s\/\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0623\u0648 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0646\u062d\u064a\u0644\u0629<\/a>\u060c \u0623\u0648 \u062a\u0642\u0648\u064a\u0629 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0641\u0625\u0646 \u062f\u0631\u0648\u0633 <strong data-start=\"3458\" data-end=\"3479\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0623\u0648 \u0628\u0631\u0627\u0645\u062c <strong data-start=\"3491\" data-end=\"3520\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0647\u064a \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629.<\/p>\n<p data-start=\"3542\" data-end=\"3559\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n<ul>\n<li data-start=\"3562\" data-end=\"3581\">\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0648\u0629<\/li>\n<li data-start=\"3584\" data-end=\"3613\"><strong data-start=\"3599\" data-end=\"3611\">\u062a\u062f\u0631\u064a\u0628<\/strong> \u062a\u0639\u0644\u064a\u0642 TRX<\/li>\n<li data-start=\"3616\" data-end=\"3645\">\u0641\u0626\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/li>\n<li data-start=\"3648\" data-end=\"3685\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/li>\n<li data-start=\"3688\" data-end=\"3710\"><strong data-start=\"3688\" data-end=\"3700\">\u0645\u062c\u062f\u062f<\/strong> \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/li>\n<\/ul>\n<p data-start=\"3712\" data-end=\"3924\">\u062f\u0631\u0648\u0633 \u0627\u0644\u0642\u0648\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 <a href=\"https:\/\/viragofitness.ae\/blog\/best-cardio-workouts-for-women-from-zumba-to-boxing\/\">\u0644\u0646\u062d\u062a \u0627\u0644\u062c\u0633\u0645<\/a>\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u064a\u0636. \u0648\u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0646\u0633\u0627\u0621 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\u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p data-start=\"4069\" data-end=\"4094\">\u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629:<\/p>\n<ul>\n<li data-start=\"4097\" data-end=\"4136\"><strong data-start=\"4097\" data-end=\"4105\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> (\u0647\u0627\u062b\u0627\u060c \u0641\u064a\u0646\u064a\u0627\u0633\u0627\u060c \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u064a\u0646)<\/li>\n<li data-start=\"4139\" data-end=\"4162\">\u0641\u0626\u0627\u062a \u062a\u062f\u0641\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li data-start=\"4165\" data-end=\"4190\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u062f\u062f + \u0627\u0644\u062c\u0630\u0639<\/li>\n<li data-start=\"4193\" data-end=\"4232\">\u062f\u0631\u0648\u0633 \u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0631 <strong data-start=\"4203\" data-end=\"4213\">\u0648\u0627\u0644\u0628\u0627\u0644\u064a\u0647<\/strong><\/li>\n<li data-start=\"4235\" data-end=\"4255\"><strong data-start=\"4242\" data-end=\"4253\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n<\/ul>\n<p data-start=\"4257\" data-end=\"4380\">\u062a\u062e\u0644\u0642 \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0627\u0645\u062c <strong data-start=\"4297\" data-end=\"4311\">\u062c\u0648\u0627<\/strong> \u0623\u0643\u062b\u0631 \u0647\u062f\u0648\u0621\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u060c <a href=\"https:\/\/viragofitness.ae\/blog\/the-link-between-fitness-and-mental-health-for-women\/\">\u0648\u062a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/a>\u060c \u0648\u062a\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0639\u062f \u0623\u064a\u0627\u0645 <strong data-start=\"4363\" data-end=\"4374\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u0645\u0643\u062b\u0641\u0629.<\/p>\n<h3 data-start=\"4382\" data-end=\"4427\"><strong data-start=\"4386\" data-end=\"4427\">\u062f\u0631\u0648\u0633 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong><\/h3>\n<p data-start=\"4428\" data-end=\"4548\">\u0625\u0630\u0627 \u0643\u0646\u062a <strong data-start=\"4441\" data-end=\"4453\">\u0645\u0628\u062a\u062f\u0626\u0627<\/strong>\u060c \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0623\u0648 \u062a\u0641\u0636\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0647\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627:<\/p>\n<ul>\n<li data-start=\"4552\" data-end=\"4559\">\u0628\u0631\u064a<\/li>\n<li data-start=\"4562\" data-end=\"4584\"><strong data-start=\"4571\" data-end=\"4582\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/li>\n<li data-start=\"4587\" data-end=\"4611\">\u0627\u0644\u062a\u0646\u0642\u0644 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0634\u062f\u0629<\/li>\n<li data-start=\"4614\" data-end=\"4646\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n<li data-start=\"4649\" data-end=\"4693\">\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0644\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u062f\u0642\u0629<\/li>\n<\/ul>\n<p data-start=\"4695\" data-end=\"4827\">\u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0648\u0633 \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u2014 \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062c\u062f\u062f \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0623\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062c\u062f\u062f \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0623\u0648 \u0625\u0639\u0627\u062f\u0629 \u0628\u062f\u0621 \u0631\u0648\u062a\u064a\u0646\u0647\u0646.<\/p>\n<h2 data-start=\"4834\" data-end=\"4900\"><strong data-start=\"4837\" data-end=\"4900\">\u0641\u0647\u0645 \u0623\u0633\u0644\u0648\u0628 \u062a\u062f\u0631\u064a\u0628\u0643: \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062d\u0641\u0632\u0643\u061f<\/strong><\/h2>\n<p data-start=\"4902\" data-end=\"5022\">\u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"4921\" data-end=\"4930\">\u0627\u0644\u0641\u0626\u0629<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0639\u0646 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0634\u062e\u0635\u064a\u062a\u0643 \u0648\u0623\u0633\u0644\u0648\u0628 \u062f\u0627\u0641\u0639\u0643 \u0644\u0647\u0645\u0627 \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631. <\/p>\n<h3 data-start=\"5024\" data-end=\"5075\"><strong data-start=\"5028\" data-end=\"5075\">\u0647\u0644 \u062a\u0641\u0636\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0647\u0627\u062f\u0626\u0629 \u0648\u0627\u0644\u0645\u0631\u0643\u0632\u0629\u061f<\/strong><\/h3>\n<p data-start=\"5076\" data-end=\"5179\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u060c <strong data-start=\"5139\" data-end=\"5151\">\u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u0627\u0644\u0645\u0642\u0635\u0648\u062f\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0632\u062f\u0647\u0631 \u0641\u064a:<\/p>\n<ul>\n<li data-start=\"5182\" data-end=\"5188\">\u064a\u0648\u062c\u0627<\/li>\n<li data-start=\"5191\" data-end=\"5200\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/li>\n<li data-start=\"5203\" data-end=\"5222\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0625\u0635\u0644\u0627\u062d<\/li>\n<li data-start=\"5225\" data-end=\"5232\">\u0628\u0631\u064a<\/li>\n<li data-start=\"5235\" data-end=\"5250\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n<p data-start=\"5252\" data-end=\"5364\">\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0648\u0627\u0639\u064a\u0627\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u2014 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u062c\u062f\u0627\u0648\u0644 \u0645\u0631\u0647\u0642\u0629.<\/p>\n<h3 data-start=\"5366\" data-end=\"5418\"><strong data-start=\"5370\" data-end=\"5418\">\u0647\u0644 \u062a\u062d\u0628 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0633\u0631\u064a\u0639\u0629\u061f<\/strong><\/h3>\n<p data-start=\"5419\" data-end=\"5495\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u0635\u0627\u062e\u0628\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u060c \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0627\u062e\u062a\u0631:<\/p>\n<ul>\n<li data-start=\"5498\" data-end=\"5504\">HIIT<\/li>\n<li data-start=\"5507\" data-end=\"5530\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0642\u0635\u0629 \u0623\u0648 \u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/li>\n<li data-start=\"5533\" data-end=\"5554\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629<\/li>\n<li data-start=\"5557\" data-end=\"5566\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/li>\n<li data-start=\"5569\" data-end=\"5597\">\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"5599\" data-end=\"5752\">\u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 \u0639\u0646 \u062c\u0644\u0633\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0645\u0643\u062b\u0641\u0629 \u0648\u0645\u062b\u064a\u0631\u0629 \u062f\u0627\u062e\u0644 <strong data-start=\"5733\" data-end=\"5751\">\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0644\u064a\u0627\u0642\u0629<\/strong> <strong data-start=\"5715\" data-end=\"5732\">\u0645\u062c\u0647\u0632\u0629 \u062c\u064a\u062f\u0627<\/strong>.<\/p>\n<h3 data-start=\"5754\" data-end=\"5799\"><strong data-start=\"5758\" data-end=\"5799\">\u0647\u0644 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0631\u0634\u0627\u062f \u0648\u062a\u0648\u062c\u064a\u0647\u061f<\/strong><\/h3>\n<p data-start=\"5800\" data-end=\"5959\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u062b\u0642\u0629 \u0623\u0643\u0628\u0631 \u0628\u062f\u0639\u0645 <strong data-start=\"5848\" data-end=\"5862\">\u0645\u0646 \u0645\u062f\u0631\u0628<\/strong> <strong data-start=\"5878\" data-end=\"5889\">\u0623\u0648<\/strong> <strong data-start=\"5864\" data-end=\"5873\">\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 \u0645\u062f\u0631\u0628\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 <strong data-start=\"5902\" data-end=\"5919\">\u0627\u0644\u062d\u0635\u0635 \u0627\u0644\u0635\u063a\u064a\u0631\u0629<\/strong> \u0623\u0648 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0634\u0628\u0647 \u0627\u0644\u062e\u0627\u0635\u0629 \u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644.<\/p>\n<p data-start=\"5961\" data-end=\"5982\">\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0635\u064a\u063a:<\/p>\n<ul>\n<li data-start=\"5985\" data-end=\"6010\">\u0627\u0647\u062a\u0645\u0627\u0645 \u0634\u062e\u0635\u064a \u0623\u0643\u062b\u0631<\/li>\n<li data-start=\"6013\" data-end=\"6027\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/li>\n<li data-start=\"6030\" data-end=\"6059\">\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0635\u062d\u064a\u062d <strong data-start=\"6044\" data-end=\"6057\">\u0644\u0644\u0645\u0639\u062f\u0627\u062a<\/strong><\/li>\n<li data-start=\"6062\" data-end=\"6081\">\u062a\u0642\u062f\u0645 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627<\/li>\n<li data-start=\"6084\" data-end=\"6110\">\u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u0627\u0644\u0628\u0646\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"6112\" data-end=\"6247\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 <a href=\"https:\/\/viragofitness.ae\/blog\/what-makes-a-women-only-gym-better-for-consistency-and-confidence\/\">\u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629<\/a> \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062d\u0642\u0642\u0646 <strong data-start=\"6156\" data-end=\"6172\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/strong> \u0641\u064a \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u0645\u0648\u062c\u0647\u0629\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a <strong data-start=\"6206\" data-end=\"6221\">\u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621.<\/p>\n<h2 data-start=\"227\" data-end=\"292\"><strong data-start=\"230\" data-end=\"292\">\u0643\u064a\u0641 \u062a\u0642\u062f\u0645 \u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u062a\u062c\u0631\u0628\u0629 \u062a\u062f\u0631\u064a\u0628 \u0623\u0641\u0636\u0644<\/strong><\/h2>\n<p data-start=\"294\" data-end=\"737\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0641\u0636\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a <strong data-start=\"324\" data-end=\"347\">\u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0623\u0648 \u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0647\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0644\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0628\u064a\u0626\u0627\u062a \u062a\u0648\u0641\u0631 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u0648\u0627\u0644\u0623\u062c\u0648\u0627\u0621 \u0627\u0644\u062f\u0627\u0639\u0645\u0629. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629\u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 <strong data-start=\"511\" data-end=\"529\">\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062d\u0635\u0631\u064a \u0644\u0644\u0646\u0633\u0627\u0621 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062a\u0631\u0647\u064a\u0628 \u0648\u062e\u0644\u0642 \u0645\u0633\u0627\u062d\u0629 \u0622\u0645\u0646\u0629 \u0648\u0645\u0634\u062c\u0639\u0629 \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0644\u0643\u0644 <strong data-start=\"617\" data-end=\"625\">\u0627\u0645\u0631\u0623\u0629<\/strong> \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u062b\u0642\u0629. \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0645\u0647\u0645 \u062c\u062f\u0627\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u0627\u062a \u0623\u0648 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u062f\u0646 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0627\u0633\u062a\u0631\u0627\u062d\u0629.  <\/p>\n<p data-start=\"739\" data-end=\"1171\">\u0641\u064a \u0628\u064a\u0626\u0629 <strong data-start=\"748\" data-end=\"763\">\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637<\/strong> \u060c \u0643\u0644 \u0634\u064a\u0621 &#8211; \u0645\u0646 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0635\u0641 \u0625\u0644\u0649 <a href=\"https:\/\/viragofitness.ae\/blog\/what-makes-a-women-only-gym-better-for-consistency-and-confidence\/\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/a> &#8211; \u0645\u0635\u0645\u0645 \u062e\u0635\u064a\u0635\u0627 \u0644\u0644\u0646\u0633\u0627\u0621. \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u062a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u062a\u0631\u062d\u064a\u0628\u0627\u060c \u0648\u0627\u0644\u0623\u062c\u0648\u0627\u0621 \u0634\u0627\u0645\u0644\u0629\u060c \u0648\u064a\u062a\u062d\u0648\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0623\u062f\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0634\u062e\u0635\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0630\u0627\u062a. \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u0627 \u064a\u0642\u0644\u0642\u0646 \u0628\u0634\u0623\u0646 \u0627\u0644\u062d\u0643\u0645\u060c \u0623\u0648 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0647\u064a\u0645\u0646 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646\u0647\u0646 \u0645\u0631\u0627\u0642\u0628\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062a\u062c\u0631\u0628\u0629 \u062d\u0631\u0643\u0627\u062a \u062c\u062f\u064a\u062f\u0629. \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u064a\u0629 \u062a\u0632\u064a\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639.   <\/p>\n<p data-start=\"1173\" data-end=\"1522\">\u062a\u0633\u0645\u062d \u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0623\u064a\u0636\u0627 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0628\u062a\u0635\u0645\u064a\u0645 <strong data-start=\"1237\" data-end=\"1266\">\u062f\u0631\u0648\u0633 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0628\u062f\u0642\u0629. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0623\u0646\u0645\u0627\u0637 \u0637\u0627\u0642\u0629\u060c \u0648\u0645\u064a\u0648\u0644 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0641\u0642 \u0627\u0644\u0630\u064a \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0647\u0630\u0647 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0631\u0645\u062c\u0629 \u0630\u0643\u064a\u0629 \u0645\u062a\u062c\u0630\u0631\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0642\u0648\u0629.  <\/p>\n<p data-start=\"1524\" data-end=\"1852\">\u0627\u0644\u0628\u064a\u0626\u0629 \u062a\u062f\u0639\u0645 \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u0641\u0636\u064a\u0644\u0627\u062a \u0627\u0644\u062b\u0642\u0627\u0641\u064a\u0629. \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0642\u062f\u0631\u0646 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u0648\u0627\u0644\u062d\u064a\u0627\u0621. <strong data-start=\"1658\" data-end=\"1665\">\u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u0645\u062e\u0635\u0635 \u0644\u0644\u0646\u0633\u0627\u0621 \u064a\u0645\u0646\u062d\u0647\u0646 \u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u062c\u0633\u0627\u0645\u0647\u0646 \u0648\u0635\u062d\u062a\u0647\u0646 \u062f\u0648\u0646 \u0623\u064a \u0627\u0646\u0632\u0639\u0627\u062c. \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621 \u064a\u0634\u062c\u0639 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062f\u0627\u0641\u0639 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.   <\/p>\n<h2 data-start=\"1859\" data-end=\"1926\"><strong data-start=\"1862\" data-end=\"1926\">\u0623\u0646\u0648\u0627\u0639 \u062f\u0631\u0648\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u0645\u0639\u0631\u0641\u0629 \u0623\u064a \u0645\u0646\u0647\u0627 \u064a\u0646\u0627\u0633\u0628\u0643<\/strong><\/h2>\n<p data-start=\"1928\" data-end=\"2165\">\u062a\u0642\u062f\u0645 \u0635\u0646\u0627\u0639\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u064a \u062a\u062e\u062f\u0645 \u0623\u0647\u062f\u0627\u0641\u0627 \u0645\u062e\u062a\u0644\u0641\u0629. \u0641\u0647\u0645 \u0637\u0628\u064a\u0639\u0629 \u0643\u0644 <strong data-start=\"2060\" data-end=\"2069\">\u0645\u0627\u062f\u0629<\/strong> \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631 \u0623\u0641\u0636\u0644 \u0648\u062a\u062c\u0646\u0628 \u0625\u0636\u0627\u0639\u0629 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0635\u064a\u063a \u0644\u0627 \u062a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643. <\/p>\n<h3 data-start=\"2167\" data-end=\"2220\"><strong data-start=\"2171\" data-end=\"2220\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/strong><\/h3>\n<p data-start=\"2222\" data-end=\"2675\"><strong data-start=\"2222\" data-end=\"2233\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 \u0639\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u0645\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u062a\u064a \u062a\u0646\u0634\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629\u060c \u062e\u0627\u0635\u0629 \u0627\u0644\u062c\u0630\u0639. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0647\u062a\u0645\u0627 \u0628\u0622\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0644\u0627\u062d\u060c \u0623\u0648 \u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u062d\u0635\u064a\u0631\u060c \u0623\u0648 \u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0646\u062d\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0648\u0631\u0629 \u062a\u062f\u0639\u0645 \u062c\u0633\u0645\u0643 \u062f\u0648\u0646 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0645\u062a\u0627\u0632 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \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\u062f\u0639\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0645\u062d\u062f\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.   <\/p>\n<h3 data-start=\"2677\" data-end=\"2733\"><strong data-start=\"2681\" data-end=\"2733\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062a\u0646\u064a\u0646 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f<\/strong><\/h3>\n<p data-start=\"2735\" data-end=\"3170\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 <strong data-start=\"2754\" data-end=\"2762\">\u062a\u0642\u0648\u064a\u0629<\/strong> \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0625\u0639\u0627\u062f\u0629 \u062a\u0634\u0643\u064a\u0644 \u062c\u0633\u0645\u0643\u060c \u0641\u0625\u0646 \u062c\u0644\u0633\u0627\u062a <strong data-start=\"2805\" data-end=\"2826\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c TRX\u060c \u0623\u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u062d\u0631\u0643\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u062a\u0633\u0627\u0639\u062f \u062f\u0631\u0648\u0633 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u064a\u0636 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0648\u0627\u0636\u062d\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062d\u0642\u0642\u0646 \u0623\u0641\u0636\u0644 \u062a\u0642\u062f\u0645 \u0644\u0647\u0646 \u0641\u064a \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0638\u0645\u0629.   <\/p>\n<h3 data-start=\"3172\" data-end=\"3217\"><strong data-start=\"3176\" data-end=\"3217\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u0643\u0641\u0627\u0621\u0629<\/strong><\/h3>\n<p data-start=\"3219\" data-end=\"3626\">\u064a\u062c\u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 (<strong data-start=\"3219\" data-end=\"3227\">HIIT<\/strong>) \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u062e\u0644\u0642 <strong data-start=\"3350\" data-end=\"3361\">\u062a\u0645\u0631\u064a\u0646<\/strong> \u0633\u0631\u064a\u0639 \u0648\u0642\u0648\u064a. \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0628\u0633\u0631\u0639\u0629\u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0643\u0641\u0627\u0621\u0629. HIIT \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062c\u0644\u0633\u0627\u062a \u0641\u0639\u0627\u0644\u0629 \u062f\u0648\u0646 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0645\u062a\u0627\u0632 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633.   <\/p>\n<h3 data-start=\"3628\" data-end=\"3690\"><strong data-start=\"3632\" data-end=\"3690\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u0631\u0628\u0637 \u0627\u0644\u0639\u0642\u0644 \u0628\u0627\u0644\u062c\u0633\u0645<\/strong><\/h3>\n<p data-start=\"3692\" data-end=\"4057\"><strong data-start=\"3692\" data-end=\"3700\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 <strong data-start=\"3753\" data-end=\"3764\">\u0641\u064a \u062c\u0644\u0633\u0629<\/strong> \u0647\u0627\u062f\u0626\u0629 \u0648\u0645\u062b\u0628\u062a\u0629 \u062a\u0642\u0648\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u0646 \u0648\u0636\u0648\u062d \u0627\u0644\u0630\u0647\u0646. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0641\u064a\u0646\u064a\u0627\u0633\u0627\u060c \u0647\u0627\u062b\u0627\u060c \u064a\u064a\u0646\u060c \u0623\u0648 \u0628\u0627\u0648\u0631 \u064a\u0648\u063a\u0627\u060c \u062a\u0642\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0648\u0633 \u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0641\u0633 \u0648\u0637\u0627\u0642\u0629 \u0647\u0627\u062f\u0626\u0629. \u0627\u0644\u064a\u0648\u063a\u0627 \u062e\u064a\u0627\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062d\u062a\u062c\u0646 \u0625\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0639\u0627\u0637\u0641\u064a\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0639\u0645\u064a\u0642\u0629\u060c \u0623\u0648 \u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0623\u0648 \u062d\u0631\u0643\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.  <\/p>\n<h3 data-start=\"4059\" data-end=\"4100\"><strong data-start=\"4063\" data-end=\"4100\">\u062f\u0631\u0648\u0633 \u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0644\u0628\u0627\u0644\u064a\u0647<\/strong><\/h3>\n<p data-start=\"4102\" data-end=\"4362\">\u064a\u0645\u0632\u062c \u0628\u0627\u0631\u064a \u0628\u064a\u0646 \u062a\u0642\u0646\u064a\u0627\u062a \u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u064a\u0647 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0623\u0635\u063a\u0631\u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0647\u0630\u0627 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0645\u0645\u062a\u0627\u0632 <strong data-start=\"4289\" data-end=\"4312\">\u0644\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u0627\u0644\u062a\u064a<\/strong> \u062a\u0633\u0639\u0649 \u0644\u062a\u0642\u062f\u064a\u0645 \u062d\u0631\u0643\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u0644\u0643\u0646 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629.  <\/p>\n<h3 data-start=\"4364\" data-end=\"4401\"><strong data-start=\"4368\" data-end=\"4401\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0627\u0644\u0631\u0642\u0635 \u0648\u062f\u0631\u0648\u0633 \u0627\u0644\u0642\u0644\u0628<\/strong><\/h3>\n<p data-start=\"4403\" data-end=\"4637\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0628 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0648\u0627\u0644\u0628\u064a\u0626\u0627\u062a \u0627\u0644\u0646\u0634\u064a\u0637\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 <strong data-start=\"4449\" data-end=\"4458\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0642\u0635\u0629 \u0647\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0643. \u062a\u062d\u0633\u0646 \u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0646\u0633\u064a\u0642\u060c \u0648\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0632\u0627\u062c \u0627\u0644\u0639\u0627\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0645\u062a\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631.  <\/p>\n<h3 data-start=\"4639\" data-end=\"4670\"><strong data-start=\"4643\" data-end=\"4670\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong><\/h3>\n<p data-start=\"4672\" data-end=\"4958\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u062f\u0627\u062e\u0644 \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0647\u0648 \u0623\u062d\u062f <strong data-start=\"4714\" data-end=\"4740\">\u0623\u0643\u062b\u0631 \u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0634\u0639\u0628\u064a\u0629. \u064a\u0642\u062f\u0645 \u0628\u064a\u0626\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0639 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0648\u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0648\u0625\u0634\u0627\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0642\u0648\u064a\u0629 \u062a\u062f\u0641\u0639\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0648\u0631\u0627\u0621 \u062d\u062f\u0648\u062f\u0643. \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.  <\/p>\n<h2 data-start=\"4965\" data-end=\"5036\"><strong data-start=\"4968\" data-end=\"5036\">\u062f\u0648\u0631 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0635\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628<\/strong><\/h2>\n<p data-start=\"5038\" data-end=\"5299\"><strong data-start=\"5055\" data-end=\"5069\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> <strong data-start=\"5071\" data-end=\"5080\">\u0623\u0648<\/strong> <strong data-start=\"5085\" data-end=\"5096\">\u0627\u0644\u0645\u062f\u0631\u0628 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u0627\u0644\u0645\u0627\u0647\u0631 \u062c\u062f\u0627 \u064a\u0645\u0643\u0646\u0647 \u062a\u063a\u064a\u064a\u0631 \u0646\u062a\u064a\u062c\u0629 \u062a\u062f\u0631\u064a\u0628\u0643 \u062a\u0645\u0627\u0645\u0627. \u062a\u0633\u062a\u062c\u064a\u0628 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u0625\u0631\u0634\u0627\u062f \u0628\u0648\u0636\u0648\u062d \u0648\u062f\u0639\u0645 \u0648\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0641\u0626\u0629\u060c \u0627\u0646\u062a\u0628\u0647 \u062c\u064a\u062f\u0627 \u0625\u0644\u0649:  <\/p>\n<ul>\n<li data-start=\"5303\" data-end=\"5350\">\u0645\u062f\u0649 \u0648\u0636\u0648\u062d \u0634\u0631\u062d \u0627\u0644\u0645\u062f\u0631\u0628 \u0644\u0644\u062d\u0631\u0643\u0627\u062a<\/li>\n<li data-start=\"5353\" data-end=\"5391\">\u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0634\u0643\u0644 \u0628\u0623\u0645\u0627\u0646<\/li>\n<li data-start=\"5394\" data-end=\"5440\">\u062a\u062c\u0631\u0628\u062a\u0647\u0645 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0648\u062c\u0647 \u0644\u0644\u0646\u0633\u0627\u0621<\/li>\n<li data-start=\"5443\" data-end=\"5510\">\u0641\u0647\u0645\u0647\u0645 \u0644\u0644\u062a\u0646\u0642\u0644 <strong data-start=\"5476\" data-end=\"5489\">\u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/strong> \u0648\u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a<\/li>\n<li data-start=\"5513\" data-end=\"5546\">\u0637\u0627\u0642\u062a\u0647\u0645 \u0648\u0623\u0633\u0644\u0648\u0628 \u062a\u062f\u0631\u064a\u0633\u0647\u0645<\/li>\n<\/ul>\n<p data-start=\"5548\" data-end=\"5808\">\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u062c\u064a\u062f\u0648\u0646 \u064a\u0636\u0645\u0646\u0648\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0641\u064a \u0627\u0644\u063a\u0631\u0641\u0629 \u0628\u0623\u0646\u0647\u0627 \u0642\u0627\u062f\u0631\u0629 \u0648\u0648\u0627\u062b\u0642\u0629 \u0648\u062a\u0645\u0643\u064a\u0646. \u062a\u062e\u0644\u0642 <strong data-start=\"5669\" data-end=\"5683\">\u062c\u0648\u0627<\/strong> \u0645\u0634\u062c\u0639\u0627\u060c \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062f\u0641\u0639 \u062d\u062f\u0648\u062f\u0643 \u0628\u0623\u0645\u0627\u0646\u060c \u0648\u062a\u0636\u0645\u0646 \u0623\u0646 <strong data-start=\"5739\" data-end=\"5750\">\u0627\u0644\u062c\u0644\u0633\u0629<\/strong> \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0645\u0633\u062a\u0648\u0627\u0643 \u2014 \u0645\u0628\u062a\u062f\u0626 \u0623\u0648 \u0645\u062a\u0648\u0633\u0637 \u0623\u0648 \u0645\u062a\u0642\u062f\u0645. <\/p>\n<p data-start=\"5810\" data-end=\"6184\">\u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u064a\u0641\u0647\u0645 \u0646\u0648\u0639 \u0623\u062c\u0633\u0627\u0645\u0647\u0646 \u0648\u0646\u0642\u0627\u0637 \u0642\u0648\u062a\u0647\u0646 \u0648\u0636\u0639\u0641\u0647\u0646 \u0648\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u062a\u0647\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u062f\u0642\u064a\u0642 \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0645\u062d\u062f\u062f\u0629\u060c \u0641\u0625\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u064a \u064a\u062f\u0631\u0633\u0647\u0627 <strong data-start=\"6063\" data-end=\"6072\">\u0645\u062f\u0631\u0628<\/strong> \u0642\u0648\u064a \u0623\u0648 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a \u062f\u0627\u062e\u0644 <strong data-start=\"6133\" data-end=\"6149\">\u0646\u0627\u062f\u064a \u0644\u064a\u0627\u0642\u0629<\/strong> <strong data-start=\"6115\" data-end=\"6132\">\u0645\u062c\u0647\u0632 \u062c\u064a\u062f\u0627<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. <\/p>\n<h2 data-start=\"6191\" data-end=\"6244\"><strong data-start=\"6194\" data-end=\"6244\">\u0644\u0645\u0627\u0630\u0627 \u0634\u0643\u0644 \u0627\u0644\u0635\u0641 \u0623\u0647\u0645 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f\u0647 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong><\/h2>\n<p data-start=\"6246\" data-end=\"6539\">\u0647\u064a\u0643\u0644 <strong data-start=\"6265\" data-end=\"6274\">\u0627\u0644\u0635\u0641<\/strong> \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639. \u0628\u0639\u0636 \u0627\u0644\u0635\u064a\u063a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0648\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0628\u0637\u064a\u0621 \u0648\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0648\u0645\u0642\u0635\u0648\u062f. \u0641\u0647\u0645 \u0634\u062e\u0635\u064a\u062a\u0643 \u0648\u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0633\u0644\u0648\u0628 \u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f.  <\/p>\n<p data-start=\"6541\" data-end=\"6838\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0633\u062a\u0645\u062a\u0639\u0646 \u0628\u0628\u064a\u0626\u0627\u062a \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0641\u0636\u0644\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0642\u0635\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0623\u0648 \u062f\u0631\u0648\u0633 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. \u0623\u0645\u0627 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u064a\u062f\u0648\u0646 \u062d\u0631\u0643\u0629 \u0647\u0627\u062f\u0626\u0629 \u0641\u064a\u0646\u062c\u0630\u0628\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u0628\u0627\u0631\u060c \u0623\u0648 \u062f\u0631\u0648\u0633 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0631\u0627\u063a\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u062d\u062f\u064a \u064a\u062e\u062a\u0627\u0631\u0646 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644.  <\/p>\n<p data-start=\"6840\" data-end=\"6939\">\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0645\u0639 \u0634\u062e\u0635\u064a\u062a\u0643\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0637\u0628\u064a\u0639\u064a\u0627 \u2014 \u0648\u064a\u0635\u0628\u062d \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0633\u0647\u0644\u0629.<\/p>\n<h2 data-start=\"206\" data-end=\"275\"><strong data-start=\"209\" data-end=\"275\">\u0643\u064a\u0641\u064a\u0629 \u0645\u0637\u0627\u0628\u0642\u0629 \u0641\u0626\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0639 \u0634\u062e\u0635\u064a\u062a\u0643 \u0648\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643<\/strong><\/h2>\n<p data-start=\"277\" data-end=\"650\">\u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"296\" data-end=\"313\">\u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/strong> \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u2014 \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0623\u064a\u0636\u0627 \u0628\u0645\u0637\u0627\u0628\u0642\u0629 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u062c\u062f\u0648\u0644\u0643\u060c \u0648\u0634\u062e\u0635\u064a\u062a\u0643\u060c \u0648\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. \u062a\u0633\u062a\u062c\u064a\u0628 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0644\u0628\u064a\u0626\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0627\u0644\u0635\u064a\u063a \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0645\u0627\u062f\u0629 \u062d\u0642\u0627 \u0645\u0639 \u0634\u062e\u0635\u064a\u062a\u0643\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u0627\u060c \u0648\u064a\u0631\u062a\u0641\u0639 \u0627\u0644\u062f\u0627\u0641\u0639\u060c \u0648\u062a\u0628\u062f\u0648 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0633\u0647\u0644\u0629.  <\/p>\n<p data-start=\"652\" data-end=\"1032\">\u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0639\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u062d\u0631\u0643\u0627\u062a \u0647\u0627\u062f\u0626\u0629 \u0648\u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627 \u0645\u062b\u0644 <strong data-start=\"704\" data-end=\"712\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0623\u0648 <strong data-start=\"716\" data-end=\"727\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong>\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0632\u062f\u0647\u0631 \u0623\u062e\u0631\u064a\u0627\u062a \u0641\u064a <strong data-start=\"764\" data-end=\"781\">\u062f\u0631\u0648\u0633 \u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u062b\u0644 HIIT \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0642\u0635. \u0628\u0639\u0636\u0647\u0645 \u064a\u0631\u064a\u062f <strong data-start=\"830\" data-end=\"851\">\u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629<\/strong> \u0645\u0643\u062b\u0641\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0641\u0636\u0644 \u0622\u062e\u0631\u0648\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0621. \u0641\u0647\u0645 \u0643\u064a\u0641 \u062a\u0631\u062a\u0628\u0637 \u0634\u062e\u0635\u064a\u062a\u0643 \u0628\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0635\u0641 \u064a\u0636\u0645\u0646 \u0623\u0646 \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u064a\u0628\u062f\u0648 \u0637\u0628\u064a\u0639\u064a\u0627 \u0648\u0645\u0645\u062a\u0639\u0627 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0627.  <\/p>\n<p data-start=\"1034\" data-end=\"1437\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u0644\u062f\u064a\u0647\u0646 \u0648\u0638\u0627\u0626\u0641 \u0645\u0632\u062f\u062d\u0645\u0629\u060c \u0623\u0648 \u062c\u062f\u0627\u0648\u0644 \u0645\u062a\u0623\u062e\u0631\u0629\u060c \u0623\u0648 \u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u0639\u0627\u0626\u0644\u064a\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0641\u0636\u0644\u0646 \u062c\u0644\u0633\u0627\u062a \u0641\u0639\u0627\u0644\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629 \u0648\u0642\u0648\u064a\u0629. \u0648\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0633\u0639\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u0627\u0644\u0635\u0641\u0627\u0621 \u0627\u0644\u0630\u0647\u0646\u064a\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0648\u0627\u0644\u0628\u0627\u0631\u064a\u060c \u0623\u0648 <strong data-start=\"1348\" data-end=\"1360\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0646\u0627\u0633\u0628 \u0631\u0648\u062a\u064a\u0646\u0643 \u0645\u0639 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643\u060c \u0644\u0627 \u062a\u0644\u062a\u0632\u0645 \u0641\u0642\u0637 \u2014 \u0628\u0644 \u062a\u0646\u0645\u0648.  <\/p>\n<h2 data-start=\"1444\" data-end=\"1520\"><strong data-start=\"1447\" data-end=\"1520\">\u062f\u0648\u0631 \u0627\u0644\u0628\u064a\u0626\u0629: \u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0628\u0648\u062a\u064a\u0643 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629<\/strong><\/h2>\n<p data-start=\"1522\" data-end=\"1789\">\u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u064a\u0646 \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062c\u0627\u0631\u064a\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0623\u0648 \u0645\u0631\u0627\u0641\u0642 \u0645\u062a\u062e\u0635\u0635\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0623\u0648 <strong data-start=\"1632\" data-end=\"1660\">\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0641\u0627\u062e\u0631\u0629<\/strong>. \u0643\u0644 \u0628\u064a\u0626\u0629 \u062a\u062e\u0644\u0642 \u062a\u062c\u0631\u0628\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062c\u0648 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u0639\u062a\u0642\u062f \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633. <\/p>\n<p data-start=\"1791\" data-end=\"2171\">\u062a\u0648\u0641\u0631 \u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0628\u0648\u062a\u064a\u0643 \u0628\u064a\u0626\u0629 \u0623\u0643\u062b\u0631 \u062a\u062e\u0635\u064a\u0635\u0627 \u0648\u062d\u0645\u064a\u0645\u064a\u0629 \u0645\u0639 \u062d\u0635\u0635 \u0635\u063a\u064a\u0631\u0629\u060c \u0648\u0627\u0647\u062a\u0645\u0627\u0645 \u062f\u0642\u064a\u0642 \u0628\u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644\u060c \u0648\u0625\u062d\u0633\u0627\u0633 \u0642\u0648\u064a \u0628\u0627\u0644\u0645\u062c\u062a\u0645\u0639. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062a\u0636\u0645\u0646 \u062a\u0635\u0645\u064a\u0645\u0627 \u0641\u0627\u062e\u0631\u0627\u060c \u0625\u0636\u0627\u0621\u0629 \u0646\u0627\u0639\u0645\u0629\u060c \u0645\u0648\u0633\u064a\u0642\u0649 \u0645\u062e\u062a\u0627\u0631\u0629 \u0648\u0645\u0639\u062f\u0627\u062a <strong data-start=\"2032\" data-end=\"2045\">\u0645\u0635\u0627\u0646\u0629<\/strong> \u062c\u064a\u062f\u0627. \u0647\u0630\u0627 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0645\u0647\u0645 \u2014 \u0641\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0634\u0639\u0631\u0646 \u0628\u062f\u0627\u0641\u0639 \u0648\u062a\u0645\u0643\u064a\u0646 \u0623\u0643\u0628\u0631 \u0639\u0646\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0645\u0643\u0627\u0646 \u0646\u0638\u064a\u0641 \u0648\u0645\u0644\u0647\u0645 \u0648\u0639\u0635\u0631\u064a.  <\/p>\n<p data-start=\"2173\" data-end=\"2527\">\u0623\u0645\u0627 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629\u060c \u0641\u0647\u064a \u062a\u0642\u062f\u0645 \u062a\u0646\u0648\u0639\u0627 \u0648\u0645\u0631\u0627\u0641\u0642 \u0648\u0627\u0633\u0639\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0632\u062f\u062d\u0627\u0645 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642\u060c \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 <strong data-start=\"2305\" data-end=\"2313\">\u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0627\u0644\u062a\u064a \u062a\u0641\u0636\u0644 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629. \u0642\u062f \u062a\u0646\u062a\u0634\u0631 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0639\u0628\u0631 \u0645\u0633\u0627\u062d\u0627\u062a \u0645\u0641\u062a\u0648\u062d\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0634\u062a\u0631\u0643\u0629 \u0645\u0639 \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0637\u0627\u0642\u0629 \u0627\u0644\u0635\u0641 \u062d\u0633\u0628 \u0627\u0644\u0645\u062f\u0631\u0628 \u0623\u0648 \u0639\u062f\u062f \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0642\u062f \u064a\u0634\u0639\u0631 \u0647\u0630\u0627 \u0628\u0627\u0644\u0631\u0647\u0628\u0629.  <\/p>\n<p data-start=\"2529\" data-end=\"2948\">\u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0648 <strong data-start=\"2554\" data-end=\"2577\">\u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0626\u064a\u0629<\/strong> \u0641\u0642\u0637 \u062a\u062d\u0642\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a. \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0628\u064a\u0626\u0627\u062a \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629\u060c \u0648\u062c\u0648\u0627 \u064a\u0642\u0648\u062f\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0648\u0634\u0639\u0648\u0631\u0627 \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u0627\u062a. \u0646\u0638\u0631\u0627 \u0644\u0623\u0646 \u0627\u0644\u062f\u0631\u0648\u0633 \u0645\u0635\u0645\u0645\u0629 \u062d\u0648\u0644 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0641\u0625\u0646 <strong data-start=\"2785\" data-end=\"2799\">\u0627\u0644\u0623\u062c\u0648\u0627\u0621<\/strong> \u062a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627 \u0648\u0647\u062f\u0648\u0621 \u0648\u062f\u0639\u0645\u0627. \u0647\u0630\u0627 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u062a\u0639\u0632\u0632 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f \u0648\u062a\u0634\u062c\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u062c\u0631\u0628\u0629 \u0623\u0634\u0643\u0627\u0644 \u062c\u062f\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.   <\/p>\n<h2 data-start=\"2955\" data-end=\"3031\"><strong data-start=\"2958\" data-end=\"3031\">\u0634\u0631\u062d \u0627\u0644\u0635\u064a\u063a: \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0634\u062f\u064a\u062f \u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/strong><\/h2>\n<p data-start=\"3033\" data-end=\"3192\">\u0641\u0647\u0645 \u0635\u064a\u063a \u0627\u0644\u0635\u0641\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631\u0627\u062a \u0645\u0633\u062a\u0646\u064a\u0631\u0629 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u062d\u0631\u0643 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0648\u0627\u0644\u062a\u0642\u062f\u0645. \u0643\u0644 \u0623\u0633\u0644\u0648\u0628 \u062a\u062f\u0631\u064a\u0628 \u064a\u0642\u062f\u0645 \u0641\u0648\u0627\u0626\u062f \u0641\u0631\u064a\u062f\u0629. <\/p>\n<h3 data-start=\"3194\" data-end=\"3217\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644<\/h3>\n<p data-start=\"3218\" data-end=\"3484\"><strong data-start=\"3220\" data-end=\"3241\">\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645<\/strong> \u064a\u0634\u0631\u0643\u0632 \u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629. \u0647\u0630\u0647 \u0627\u0644\u062f\u0648\u0631\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0646\u062a\u0627\u0626\u062c \u0641\u0639\u0627\u0644\u0629 \u0648\u0645\u0648\u0641\u0631\u0629 \u0644\u0644\u0648\u0642\u062a. \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u062a\u0646\u0633\u064a\u0642. \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0633\u0631\u064a\u0639 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062d\u0628\u0628\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0633\u064a\u0642.   <\/p>\n<h3 data-start=\"3486\" data-end=\"3517\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h3>\n<p data-start=\"3518\" data-end=\"3799\">\u0645\u0635\u0645\u0645\u0629 \u0644\u0644\u0623\u062f\u0627\u0621\u060c \u062a\u0631\u0643\u0632 \u062f\u0631\u0648\u0633 <strong data-start=\"3544\" data-end=\"3573\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0646\u060c \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645. \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0647\u062f\u0641\u0646 \u0625\u0644\u0649 \u062a\u062d\u0648\u0644 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u064a\u0633\u062a\u0641\u064a\u062f\u0646 \u0647\u0646\u0627 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.  <\/p>\n<h3 data-start=\"3801\" data-end=\"3810\">TRX<\/h3>\n<p data-start=\"3811\" data-end=\"4084\"><strong data-start=\"3826\" data-end=\"3838\">\u062a\u062f\u0631\u064a\u0628<\/strong> \u0627\u0644\u062a\u0639\u0644\u064a\u0642 TRX \u064a\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0644\u062e\u0644\u0642 \u062d\u0631\u0643\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0646\u0647 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u062a\u0648\u0646\u064a\u0646\u060c \u0648\u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u064a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u062a\u0627\u062d\u0627 \u0644\u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629.  <\/p>\n<h3 data-start=\"4086\" data-end=\"4097\">\u0628\u0631\u064a<\/h3>\n<p data-start=\"4098\" data-end=\"4330\">\u064a\u0645\u0632\u062c \u0628\u0627\u0631\u064a \u0628\u064a\u0646 \u062a\u0642\u0646\u064a\u0629 <strong data-start=\"4111\" data-end=\"4121\">\u0627\u0644\u0628\u0627\u0644\u064a\u0647<\/strong> \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629. \u0625\u0646\u0647\u0627 \u0645\u0627\u062f\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a <strong data-start=\"4217\" data-end=\"4225\">\u0627\u0644\u062a\u0644\u0648\u064a\u0646<\/strong>\u060c \u0648\u0627\u0644\u0646\u062d\u062a\u060c \u0648\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u064a\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u063a\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u062a\u0642\u0648\u064a\u062a\u0647\u0627.  <\/p>\n<h3 data-start=\"4671\" data-end=\"4691\">\u062f\u0631\u0648\u0633 \u0627\u0644\u0642\u0644\u0628<\/h3>\n<p data-start=\"4692\" data-end=\"4888\">\u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062b\u0644 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u062f\u0631\u0648\u0633 \u0627\u0644\u062d\u0644\u0628\u0629\u060c \u0623\u0648 \u0627\u0644\u0631\u0642\u0635 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 <strong data-start=\"4876\" data-end=\"4887\">\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c. <\/p>\n<p data-start=\"4890\" data-end=\"5037\">\u0643\u0644 \u0646\u0645\u0637 \u0635\u0641 \u064a\u0642\u062f\u0645 \u0645\u0633\u0627\u0631\u0627 \u0645\u062e\u062a\u0644\u0641\u0627 \u0646\u062d\u0648 \u0627\u0644\u062a\u062d\u0648\u0644. \u0645\u0637\u0627\u0628\u0642\u0629 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0645\u0639 \u0634\u062e\u0635\u064a\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0636\u0645\u0627\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/p>\n<h2 data-start=\"5044\" data-end=\"5093\"><strong data-start=\"5047\" data-end=\"5093\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u0645\u0648\u062c\u0647\u0629<\/strong><\/h2>\n<p data-start=\"5095\" data-end=\"5402\">\u062a\u062d\u0642\u0642 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"5118\" data-end=\"5134\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/strong> \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u0636\u0631\u0646 \u062f\u0631\u0648\u0633\u0627 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 <strong data-start=\"5180\" data-end=\"5194\">\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 <strong data-start=\"5196\" data-end=\"5205\">\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 <strong data-start=\"5210\" data-end=\"5221\">\u0645\u062f\u0631\u0628<\/strong> \u0645\u0627\u0647\u0631. \u0648\u062c\u0648\u062f \u062e\u0628\u064a\u0631 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u062b\u0642\u0629. \u0627\u0644\u0625\u0631\u0634\u0627\u062f \u0627\u0644\u0635\u062d\u064a\u062d \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0629\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0623\u0643\u062b\u0631 \u0645\u062a\u0639\u0629.  <\/p>\n<p data-start=\"5404\" data-end=\"5422\">\u0645\u062f\u0631\u0628 \u062c\u064a\u062f:<\/p>\n<ul>\n<li data-start=\"5426\" data-end=\"5448\">\u064a\u0639\u0644\u0645 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/li>\n<li data-start=\"5451\" data-end=\"5482\">\u064a\u0642\u062f\u0645 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u0629<\/li>\n<li data-start=\"5485\" data-end=\"5506\">\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629<\/li>\n<li data-start=\"5509\" data-end=\"5567\">\u064a\u0636\u0628\u0637 \u0627\u0644\u0634\u062f\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0648 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646<\/li>\n<li data-start=\"5570\" data-end=\"5598\">\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<li data-start=\"5601\" data-end=\"5648\">\u064a\u0628\u0646\u064a <strong data-start=\"5632\" data-end=\"5646\">\u062c\u0648\u0627<\/strong> \u062f\u0627\u0639\u0645\u0627 \u0648\u0645\u0634\u062c\u0639\u0627<\/li>\n<\/ul>\n<p data-start=\"5650\" data-end=\"5938\"><strong data-start=\"5657\" data-end=\"5683\">\u062a\u0648\u0641\u0631 \u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0627\u0644\u0645\u0648\u062c\u0647\u0629 \u0623\u064a\u0636\u0627 \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629. \u062a\u0634\u0639\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0644\u062d\u0636\u0648\u0631 \u0644\u0623\u0646 \u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u064a\u062a\u0648\u0642\u0639 \u0648\u062c\u0648\u062f\u0647\u0646 \u0647\u0646\u0627\u0643. \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0623\u0646\u062f\u064a\u0629 <strong data-start=\"5842\" data-end=\"5857\">\u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0623\u0648 \u0627\u0644\u0646\u0648\u0627\u062f\u064a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0627\u0644\u062a\u062c\u0631\u0628\u0629.  <\/p>\n<p data-start=\"5940\" data-end=\"6172\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0641\u0636\u0644\u0646 \u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0648\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u064a\u0633\u062a\u0641\u064a\u062f\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0647\u0629. \u0645\u0646 \u064a\u0631\u063a\u0628 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u0646 \u0623\u0648 \u0623\u0647\u062f\u0627\u0641 \u0645\u062d\u062f\u062f\u0629 \u064a\u0645\u0643\u0646\u0647 \u0623\u064a\u0636\u0627 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 <strong data-start=\"6101\" data-end=\"6121\">\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a<\/strong> \u062f\u0627\u062e\u0644 <strong data-start=\"6131\" data-end=\"6147\">\u0646\u0627\u062f\u064a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u0623\u0648 \u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621. <\/p>\n<h2 data-start=\"6179\" data-end=\"6233\"><strong data-start=\"6182\" data-end=\"6233\">\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062d\u0635\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643<\/strong><\/h2>\n<p data-start=\"6235\" data-end=\"6389\">\u0627\u0644\u0635\u0641 \u0647\u0648 \u0627\u0644\u0623\u0646\u0633\u0628 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0634\u062e\u0635\u064a\u062a\u0643\u060c \u0645\u0633\u062a\u0648\u0649 \u0631\u0627\u062d\u062a\u0643\u060c \u0648\u062c\u062f\u0648\u0644\u0643. \u0625\u0644\u064a\u0643 \u0645\u0624\u0634\u0631\u0627\u062a \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643: <\/p>\n<ul>\n<li data-start=\"6393\" data-end=\"6423\">\u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<li data-start=\"6426\" data-end=\"6469\">\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062f\u0627\u0641\u0639 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"6456\" data-end=\"6467\">\u0627\u0644\u062c\u0644\u0633\u0629<\/strong><\/li>\n<li data-start=\"6472\" data-end=\"6518\">\u062a\u063a\u0627\u062f\u0631 \u0648\u0623\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0648\u0644\u064a\u0633 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637<\/li>\n<li data-start=\"6521\" data-end=\"6566\"><strong data-start=\"6525\" data-end=\"6539\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062b\u0642\u0629<\/li>\n<li data-start=\"6569\" data-end=\"6609\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644<\/li>\n<li data-start=\"6612\" data-end=\"6654\">\u0627\u0644\u0628\u064a\u0626\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u0634\u0645\u0648\u0644\u064a\u0629<\/li>\n<li data-start=\"6657\" data-end=\"6702\">\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u062a\u0628\u062f\u0648 \u0635\u0639\u0628\u0629 \u0644\u0643\u0646\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629<\/li>\n<li data-start=\"6705\" data-end=\"6760\">\u062a\u0644\u0627\u062d\u0638 \u062a\u0642\u062f\u0645\u0627 \u062b\u0627\u0628\u062a\u0627 \u0646\u062d\u0648 <strong data-start=\"6741\" data-end=\"6758\">\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/li>\n<\/ul>\n<p data-start=\"6762\" data-end=\"6972\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0627\u0644\u0645\u0627\u062f\u0629 \u0628\u0623\u0646\u0647\u0627 \u0645\u0635\u0637\u0646\u0639\u0629 \u0623\u0648 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d\u0629\u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u2014 \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646\u062a \u0634\u0627\u0626\u0639\u0629. \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u0647\u0648 \u0627\u0644\u0630\u064a \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u064a\u062f\u0639\u0645 \u062c\u0633\u062f\u0643\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0633\u062a\u062f\u0627\u0645\u0629 \u0648\u0645\u0645\u062a\u0639\u0629. <\/p>\n<h2 data-start=\"191\" data-end=\"260\"><strong data-start=\"194\" data-end=\"260\">\u0643\u064a\u0641 \u062a\u0624\u062b\u0631 \u0627\u0644\u0645\u0648\u0642\u0639\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0639\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0641\u0626\u0629<\/strong><\/h2>\n<p data-start=\"262\" data-end=\"618\">\u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"286\" data-end=\"303\">\u0627\u0644\u0635\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644\u0647\u0627\u2014\u0648\u0644\u0643\u0646 \u0627\u0644\u0623\u0647\u0645\u2014\u0647\u0648 \u0627\u0644\u0645\u0648\u0642\u0639. \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u063a\u0627\u0644\u0628\u0627 <strong data-start=\"385\" data-end=\"392\">\u0645\u0627 \u064a\u0648\u0627\u0632\u0646\u0646<\/strong> \u0628\u064a\u0646 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0623\u0633\u0631\u0629 \u0648\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0635\u0641 \u0631\u0627\u0626\u0639\u0627\u060c \u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0628\u0639\u064a\u062f\u0627 \u062c\u062f\u0627\u060c \u0623\u0648 \u0645\u0632\u062f\u062d\u0645\u0627\u060c \u0623\u0648 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0634\u0628\u0647 \u0645\u0633\u062a\u062d\u064a\u0644.  <\/p>\n<p data-start=\"620\" data-end=\"882\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0633\u0641\u0631 \u0633\u0647\u0644\u0629. \u0627\u0644\u0642\u0631\u0628 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639: \u0643\u0644\u0645\u0627 \u0627\u0642\u062a\u0631\u0628\u062a <strong data-start=\"760\" data-end=\"767\">\u0627\u0644\u0646\u0627\u062f\u064a<\/strong> \u0623\u0648 <strong data-start=\"771\" data-end=\"789\">\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong>\u060c \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0644\u062a\u0632\u0645\u0627. \u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u0628\u0646\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u064a\u0628\u0646\u064a \u0627\u0644\u0646\u062a\u0627\u0626\u062c.  <\/p>\n<p data-start=\"884\" data-end=\"1286\">\u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u0645\u0648\u0642\u0639\u060c \u062a\u0644\u0639\u0628 \u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u062f\u0648\u0631\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639. \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u062a\u0639 \u0628\u0645\u0631\u0627\u0641\u0642 \u0646\u0638\u064a\u0641\u0629\u060c <strong data-start=\"1021\" data-end=\"1035\">\u0648\u062c\u0648<\/strong> \u062f\u0627\u0641\u0626\u060c \u0648\u0637\u0627\u0642\u0645 \u062f\u0627\u0639\u0645\u060c \u0648\u0628\u0631\u0627\u0645\u062c \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u062e\u0644\u0642 \u0634\u0639\u0648\u0631\u0627 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u064a\u0624\u062b\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621. \u062a\u0642\u062f\u0631 \u0627\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u062f\u064a\u0643\u0648\u0631\u0627\u062a \u0627\u0644\u0639\u0635\u0631\u064a\u0629\u060c <strong data-start=\"1202\" data-end=\"1215\">\u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/strong> \u0627\u0644\u0645\u0635\u0627\u0646\u0629 \u062c\u064a\u062f\u0627\u060c \u0648\u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0643\u0644 <strong data-start=\"1253\" data-end=\"1264\">\u062c\u0644\u0633\u0629<\/strong> \u0633\u0644\u0633\u0629 \u0648\u0645\u0645\u062a\u0639\u0629.  <\/p>\n<p data-start=\"1288\" data-end=\"1553\">\u062a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f <strong data-start=\"1293\" data-end=\"1316\">\u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0623\u064a\u0636\u0627 \u0645\u0631\u0627\u0641\u0642 \u0639\u0644\u0649 \u0637\u0631\u0627\u0632 \u0627\u0644\u0628\u0648\u062a\u064a\u0643: \u0625\u0636\u0627\u0621\u0629 \u0647\u0627\u062f\u0626\u0629\u060c \u0645\u0646\u0627\u0637\u0642 \u062e\u0632\u0627\u0626\u0646 \u0622\u0645\u0646\u0629\u060c \u0645\u0646\u0627\u0637\u0642 \u062a\u0628\u062f\u064a\u0644 \u062e\u0627\u0635\u0629 \u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0645\u0644\u0627\u0628\u0633\u060c \u0648\u0645\u062c\u062a\u0645\u0639 \u0645\u0631\u062d\u0628. \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u062a\u0645\u0646\u062d \u0627\u0644\u0646\u0633\u0627\u0621 \u0634\u0639\u0648\u0631\u0627 \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621 \u2014 \u0648\u0647\u0648 \u0623\u0645\u0631 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0641\u0634\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u062a\u0648\u0641\u064a\u0631\u0647. <\/p>\n<p data-start=\"1555\" data-end=\"1862\">\u0627\u0644\u0628\u064a\u0626\u0629 \u0623\u064a\u0636\u0627 \u0639\u0627\u0637\u0641\u064a\u0629. \u062a\u0632\u062f\u0647\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u062a\u064a \u064a\u0634\u0639\u0631\u0646 \u0641\u064a\u0647\u0627 \u0628\u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0645 \u0648\u0627\u0644\u0634\u0645\u0648\u0644 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646 \u0644\u0644\u062a\u062d\u0631\u0643 \u0628\u062d\u0631\u064a\u0629. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 <strong data-start=\"1700\" data-end=\"1712\">\u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0645\u062c\u0631\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0636\u0627\u060c \u0641\u0625\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u064a\u0639\u0643\u0633 \u0634\u062e\u0635\u064a\u062a\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0631\u0627\u062d\u062a\u0643 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062c\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.  <\/p>\n<h2 data-start=\"1869\" data-end=\"1935\"><strong data-start=\"1872\" data-end=\"1935\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u064a\u064a\u0645 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0645\u0627\u062f\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0648 \u0645\u062a\u0642\u062f\u0645\u0629<\/strong><\/h2>\n<p data-start=\"1937\" data-end=\"2234\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a <strong data-start=\"1976\" data-end=\"1993\">\u0641\u0626\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0645\u0633\u062a\u0648\u0627\u0647\u0646. \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062e\u0627\u0637\u0626 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u062d\u0628\u0627\u0637\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0628\u0646\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0642\u062f\u0645 <strong data-start=\"2114\" data-end=\"2124\">\u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648<\/strong> \u0623\u0648 <strong data-start=\"2128\" data-end=\"2144\">\u0646\u0627\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062c\u064a\u062f \u062f\u0631\u0648\u0633\u0627 \u0645\u062d\u062f\u062f\u0629 \u0628\u0648\u0636\u0648\u062d \u062d\u0633\u0628 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u2014 <strong data-start=\"2191\" data-end=\"2203\">\u0645\u0628\u062a\u062f\u0626<\/strong>\u060c \u0645\u062a\u0648\u0633\u0637\u060c \u0623\u0648 <strong data-start=\"2222\" data-end=\"2233\">\u0645\u062a\u0642\u062f\u0645<\/strong>.  <\/p>\n<p data-start=\"2236\" data-end=\"2292\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0641\u0626\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"2296\" data-end=\"2351\">\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0637\u064a\u0626\u0629\u060c \u0645\u0636\u0628\u0648\u0637\u0629\u060c \u0648\u0648\u0627\u0636\u062d\u0629 \u0627\u0644\u0634\u0631\u062d<\/li>\n<li data-start=\"2354\" data-end=\"2416\">\u064a\u0642\u062f\u0645 <strong data-start=\"2358\" data-end=\"2372\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646<\/li>\n<li data-start=\"2419\" data-end=\"2469\">\u0647\u0646\u0627\u0643 \u062a\u0631\u0643\u064a\u0632 \u0623\u0642\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644<\/li>\n<li data-start=\"2472\" data-end=\"2530\">\u062a\u062a\u062c\u0646\u0628 \u0627\u0644\u0641\u0626\u0629 <strong data-start=\"2495\" data-end=\"2508\">\u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/strong> \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u0627<\/li>\n<li data-start=\"2533\" data-end=\"2588\">\u064a\u062e\u0644\u0642 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u062c\u0648\u0627 \u062f\u0627\u0639\u0645\u0627 \u0648\u0634\u0627\u0645\u0644\u0627<\/li>\n<\/ul>\n<p data-start=\"2590\" data-end=\"2809\">\u062a\u0634\u0645\u0644 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 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\u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629. <\/p>\n<p data-start=\"2811\" data-end=\"3148\">\u0623\u0645\u0627 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629\u060c \u0641\u0647\u064a \u0639\u0644\u0649 \u0627\u0644\u0646\u0642\u064a\u0636 \u0645\u0646 <strong data-start=\"2858\" data-end=\"2870\">\u0630\u0644\u0643\u060c \u0641\u062a\u062a\u0636\u0645\u0646 \u062d\u0631\u0643\u0629<\/strong> \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629\u060c \u0648\u062a\u064a\u0631\u0629 \u0623\u0633\u0631\u0639\u060c \u0648\u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644\u060c \u0623\u0648 \u062a\u0633\u0644\u0633\u0644\u0627\u062a \u0645\u0639\u0642\u062f\u0629. \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 <strong data-start=\"2952\" data-end=\"2973\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629<\/strong> \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629\u060c \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u062f\u0648\u0627\u0626\u0631 TRX \u0627\u0644\u062b\u0642\u064a\u0644\u0629\u060c \u0648\u062f\u0631\u0648\u0633 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0630\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0635\u0639\u0628\u0629. \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u0644\u062f\u064a\u0647\u0646 \u062e\u0628\u0631\u0629 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0648\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645.  <\/p>\n<p data-start=\"3150\" data-end=\"3402\">\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0627\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0648\u064a\u0636\u0645\u0646 \u062a\u0642\u062f\u0645\u0627 \u062b\u0627\u0628\u062a\u0627. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u0627\u060c \u0627\u0633\u0623\u0644 <strong data-start=\"3271\" data-end=\"3280\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 <strong data-start=\"3284\" data-end=\"3295\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u062f\u0627\u0626\u0645\u0627 \u2014 \u064a\u0645\u0643\u0646\u0647 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0641\u0626\u0629 \u062a\u0646\u0627\u0633\u0628 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0645\u0639 \u062f\u0641\u0639\u0643 \u0628\u0623\u0645\u0627\u0646 \u0646\u062d\u0648 \u0627\u0644\u0646\u0645\u0648. <\/p>\n<h2 data-start=\"3409\" data-end=\"3471\"><strong data-start=\"3412\" data-end=\"3471\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062f\u0639\u0645 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644<\/strong><\/h2>\n<p data-start=\"3473\" data-end=\"3802\">\u0642\u062f \u062a\u0628\u062f\u0648 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u0645\u062a\u0639\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u062a\u0642\u062f\u0645 \u062a\u062d\u0648\u0644\u0627 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062a\u0646\u0627\u0648\u0628\u0646 \u0628\u064a\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0635\u0644\u0646 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0631\u0643\u0648\u062f\u060c \u0623\u0648 \u064a\u0641\u0642\u062f\u0646 \u0627\u0644\u062f\u0627\u0641\u0639\u060c \u0623\u0648 \u064a\u0643\u0627\u0641\u062d\u0646 \u0641\u064a \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u0642\u0648\u0645 \u0627\u0644\u0639\u062f\u064a\u062f <strong data-start=\"3701\" data-end=\"3729\">\u0645\u0646 \u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0628\u0648\u062a\u064a\u0643<\/strong> \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u0628\u0625\u0646\u0634\u0627\u0621 \u062c\u062f\u0627\u0648\u0644 \u062f\u0631\u0627\u0633\u064a\u0629 \u0645\u0648\u062c\u0647\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0642\u062f\u0645 \u0645\u062a\u0648\u0627\u0632\u0646.  <\/p>\n<p data-start=\"3804\" data-end=\"3846\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0645\u0646\u0638\u0645\u0629:<\/p>\n<ul>\n<li data-start=\"3850\" data-end=\"3876\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629<\/li>\n<li data-start=\"3879\" data-end=\"3914\">\u0645\u0627\u062f\u0629 \u0623\u0648 \u0627\u062b\u0646\u062a\u0627\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/li>\n<li data-start=\"3917\" data-end=\"3948\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0648 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<li data-start=\"3951\" data-end=\"3999\">\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0623\u0648 \u0628\u0627\u0631 \u0644\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0646\u063a\u0645\u0629<\/li>\n<\/ul>\n<p data-start=\"4001\" data-end=\"4264\">\u064a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u062a\u0637\u0648\u064a\u0631 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u2014 <strong data-start=\"4042\" data-end=\"4054\">\u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u2014 \u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648. \u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"4132\" data-end=\"4148\">\u0627\u0644\u0628\u0627\u062d\u062b\u0627\u062a \u0639\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/strong> \u0645\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0647\u0630\u0647 \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628\u060c \u0648\u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. <\/p>\n<p data-start=\"4266\" data-end=\"4576\">\u0643\u0645\u0627 \u0623\u0646 \u0628\u0631\u0627\u0645\u062c \u0645\u062b\u0644 \u0647\u0630\u0647 \u062a\u0646\u0627\u0633\u0628 \u0628\u064a\u0626\u0627\u062a <strong data-start=\"4306\" data-end=\"4321\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u0642\u0637<\/strong> \u060c \u062d\u064a\u062b \u064a\u062d\u0627\u0641\u0638 \u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0648\u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0639\u0644\u0649 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0646\u0633\u0627\u0621. \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u062f\u0627\u0639\u0645 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u062a\u0641\u0648\u064a\u062a \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062d\u0631\u062c\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0642\u0644 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. <\/p>\n<p data-start=\"4578\" data-end=\"4843\">\u0643\u0645\u0627 \u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0647\u0646\u064a\u0627 \u0645\u0646 \u0627\u0644\u0647\u064a\u0643\u0644. \u0645\u0639\u0631\u0641\u0629 <strong data-start=\"4646\" data-end=\"4657\">\u0645\u0627 \u0633\u062a\u0643\u0648\u0646 \u0639\u0644\u064a\u0647 \u062c\u0644\u0633\u062a\u0643<\/strong> \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645\u0643 \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0625\u0631\u0647\u0627\u0642 \u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u0642\u0631\u0627\u0631. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u0633\u0627\u0624\u0644 \u0639\u0646 \u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u0627\u060c \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u062d\u0636\u0631 \u0648\u062a\u062a\u0628\u0639 \u062e\u0637\u0629 \u2014 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0631\u062d\u0644\u062a\u0643 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0648\u0645\u062a\u0639\u0629.  <\/p>\n<h2 data-start=\"4850\" data-end=\"4915\"><strong data-start=\"4853\" data-end=\"4915\">\u0643\u064a\u0641 \u062a\u062f\u0639\u0645 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0623\u0646\u0648\u0627\u0639 \u0623\u062c\u0633\u0627\u0645 \u0648\u0623\u0647\u062f\u0627\u0641 \u0645\u062e\u062a\u0644\u0641\u0629<\/strong><\/h2>\n<p data-start=\"4917\" data-end=\"5085\">\u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u062c\u0633\u0645 \u0641\u0631\u064a\u062f\u0629\u060c \u0648\u0623\u0646\u0645\u0627\u0637 \u062d\u0631\u0643\u0629\u060c \u0648\u0645\u064a\u0648\u0644 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <strong data-start=\"5017\" data-end=\"5036\">\u064a\u0645\u0643\u0646 \u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u0646 \u062a\u062f\u0639\u0645 \u0623\u0646\u0648\u0627\u0639 \u0623\u062c\u0633\u0627\u0645 \u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0637\u0631\u0642 \u0641\u0631\u064a\u062f\u0629. <\/p>\n<p data-start=\"5087\" data-end=\"5466\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u0631\u0646\u0629 \u0637\u0628\u064a\u0639\u064a\u0627 \u0642\u062f \u064a\u0633\u062a\u0641\u064a\u062f\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 <strong data-start=\"5146\" data-end=\"5167\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629<\/strong> \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0633\u062a\u062c\u064a\u0628 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0634\u062f \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0648 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u0648 \u0627\u0644\u0638\u0647\u0631 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 <strong data-start=\"5289\" data-end=\"5297\">\u0644\u0644\u064a\u0648\u063a\u0627<\/strong>\u060c \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u0623\u0648 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u0648\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u062a\u0634\u0639\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0623\u0648 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0633\u062a\u0645\u062a\u0639\u0646 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u062f\u064a \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0631\u0648\u0633 HIIT \u0623\u0648 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a.  <\/p>\n<p data-start=\"5468\" data-end=\"5556\">\u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"5480\" data-end=\"5489\">\u0641\u0626\u0629<\/strong> \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644:<\/p>\n<ul>\n<li data-start=\"5560\" data-end=\"5622\">\u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0623\u0648 \u0627\u0644\u062c\u0630\u0639 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0648 \u0627\u0644\u0628\u0627\u0631<\/li>\n<li data-start=\"5625\" data-end=\"5686\">\u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0634\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u064a\u0648\u063a\u0627<\/li>\n<li data-start=\"5689\" data-end=\"5742\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u064a\u0633\u062a\u0641\u064a\u062f\u0646 \u0645\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/li>\n<li data-start=\"5745\" data-end=\"5838\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0631\u0627\u063a\u0628\u0627\u062a \u0641\u064a \u0646\u062d\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0642\u062f \u064a\u0641\u0636\u0644\u0646 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a<\/li>\n<\/ul>\n<p data-start=\"5840\" data-end=\"5962\">\u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0641\u0631\u0648\u0642\u0627\u062a \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0641\u0626\u0627\u062a \u062a\u062f\u0639\u0645 \u0628\u0646\u064a\u0629 \u062c\u0633\u0645\u0643 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u0647.<\/p>\n<h2 data-start=\"5969\" data-end=\"6030\"><strong data-start=\"5972\" data-end=\"6030\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0645\u062c\u062a\u0645\u0639\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0642\u0637 \u062a\u062f\u0641\u0639 \u0627\u0644\u062f\u0627\u0641\u0639<\/strong><\/h2>\n<p data-start=\"6032\" data-end=\"6206\">\u0627\u0644\u062f\u0639\u0645 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0628\u0642\u0649 \u062b\u0627\u0628\u062a\u0629. \u062f\u0627\u062e\u0644 <strong data-start=\"6118\" data-end=\"6136\">\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0644\u064a\u0627\u0642\u0629<\/strong> \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u062a\u0635\u0628\u062d \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 \u2014 \u0628\u0644 \u062a\u0635\u0628\u062d \u0645\u062c\u062a\u0645\u0639\u0627. <\/p>\n<p data-start=\"6208\" data-end=\"6481\">\u062a\u0634\u062c\u0639 \u0627\u0644\u0633\u064a\u062f\u0627\u062a \u0628\u0639\u0636\u0647\u0646 \u0627\u0644\u0628\u0639\u0636\u060c \u0648\u062a\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u0646\u062c\u0627\u062d\u060c \u0648\u062a\u0634\u0627\u0631\u0643 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a\u060c \u0648\u062a\u062e\u0644\u0642 \u062a\u062c\u0631\u0628\u0629 \u062a\u0642\u0648\u064a\u0629 \u062a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u063a\u064a\u0631 \u0627\u0644\u062d\u064a\u0627\u0629. \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0643\u062b\u0631 \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0644\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u0634\u0639\u0631\u0646 \u0628\u0623\u0646\u0647\u0646 \u0645\u0631\u0626\u064a\u0627\u062a \u0648\u0645\u0641\u0647\u0648\u0645\u0627\u062a \u0648\u0645\u062f\u0639\u0648\u0645\u0627\u062a.  <\/p>\n<p data-start=\"6483\" data-end=\"6741\">\u0627\u0644\u0628\u064a\u0626\u0629 <strong data-start=\"6485\" data-end=\"6500\">\u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0641\u0642\u0637 \u062a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u063a\u064a\u0627\u0628 \u0627\u0644\u062d\u0643\u0645 \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u064a\u0633\u0645\u062d \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u062f\u0641\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u0647\u062f\u060c \u0648\u062a\u062c\u0631\u0628\u0629 \u0623\u0634\u064a\u0627\u0621 \u062c\u062f\u064a\u062f\u0629\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0639\u0645\u0644\u064a\u0629. \u064a\u0635\u0628\u062d \u0632\u0645\u0644\u0627\u0621 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u0635\u062f\u0642\u0627\u0621\u060c \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u064a\u0635\u0628\u062d\u0648\u0646 \u0645\u0631\u0634\u062f\u064a\u0646\u060c \u0648\u064a\u0635\u0628\u062d \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0645\u0643\u0627\u0646\u0627 \u0644\u0644\u062a\u0645\u0643\u064a\u0646.  <\/p>\n<p data-start=\"6743\" data-end=\"6999\">\u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u062a\u0645\u0627\u0621 \u064a\u063a\u0630\u064a \u0627\u0644\u062f\u0627\u0641\u0639 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0635\u0639\u0628\u0629. \u062a\u062d\u0636\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u0623\u0646\u0647\u0646 \u064a\u0634\u0639\u0631\u0646 \u0628\u0623\u0646\u0647\u0646 \u062c\u0632\u0621 \u0645\u0646 \u0634\u064a\u0621 \u0623\u0643\u0628\u0631 \u2014 \u0645\u062c\u062a\u0645\u0639 \u0644\u064a\u0627\u0642\u0629 \u062f\u0627\u0639\u0645 \u0648\u0645\u0628\u0647\u062c \u0645\u0643\u0631\u0633 <strong data-start=\"6931\" data-end=\"6951\">\u0644\u062f\u0639\u0645 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong> \u0648\u0645\u0633\u0627\u0639\u062f\u062a\u0647\u0646 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 <strong data-start=\"6981\" data-end=\"6998\">\u0623\u0647\u062f\u0627\u0641\u0647\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong>. <\/p>\n<h2 data-start=\"260\" data-end=\"301\"><strong data-start=\"263\" data-end=\"299\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629<\/strong><\/h2>\n<h3 data-start=\"378\" data-end=\"429\"><strong data-start=\"382\" data-end=\"427\">\u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u062d\u0635\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/strong><\/h3>\n<p data-start=\"430\" data-end=\"739\"><strong data-start=\"448\" data-end=\"467\">\u062a\u0634\u0645\u0644 \u062f\u0631\u0648\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c <strong data-start=\"499\" data-end=\"507\">\u0648\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0627\u0644\u0647\u0627\u062f\u0626\u0629\u060c \u0648\u0623\u0633\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0629. \u062a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0648\u0633 <strong data-start=\"586\" data-end=\"598\">\u062d\u0631\u0643\u0629<\/strong> \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627\u060c \u0648\u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u062a\u062a\u0637\u0644\u0628 <strong data-start=\"643\" data-end=\"656\">\u0645\u0639\u062f\u0627\u062a<\/strong> \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u062c\u062f\u062f \u0641\u064a <strong data-start=\"699\" data-end=\"706\">\u0627\u0644\u0635\u0627\u0644\u0629 \u0623\u0648<\/strong> \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0648\u062f\u0646 \u0628\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629. <\/p>\n<h3 data-start=\"741\" data-end=\"795\"><strong data-start=\"745\" data-end=\"793\">\u0623\u064a \u0641\u0626\u0629 \u0644\u064a\u0627\u0642\u0629 \u0647\u064a \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h3>\n<p data-start=\"796\" data-end=\"1078\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 <strong data-start=\"811\" data-end=\"826\">\u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/strong> \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062d\u0642\u0642\u0646 \u0646\u062a\u0627\u0626\u062c \u0623\u0633\u0631\u0639 \u0645\u0639 <strong data-start=\"873\" data-end=\"899\">\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u062b\u0644 <strong data-start=\"908\" data-end=\"916\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong>\u060c \u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0646\u0633\u064a\u0642\u0627\u062a \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c <strong data-start=\"993\" data-end=\"1001\">\u0648\u062a\u062d\u0631\u0642<\/strong> \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0643\u0641\u0627\u0621\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u062e\u0644\u0627\u0644 \u0643\u0644 <strong data-start=\"1066\" data-end=\"1077\">\u062c\u0644\u0633\u0629<\/strong>. <\/p>\n<h3 data-start=\"1080\" data-end=\"1126\"><strong data-start=\"1084\" data-end=\"1124\">\u0647\u0644 \u062f\u0631\u0648\u0633 \u0627\u0644\u0642\u0648\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u061f<\/strong><\/h3>\n<p data-start=\"1127\" data-end=\"1432\">\u0646\u0639\u0645. <strong data-start=\"1132\" data-end=\"1153\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0631\u0627\u063a\u0628\u0627\u062a \u0641\u064a <strong data-start=\"1202\" data-end=\"1210\">\u0627\u0644\u062a\u0634\u0648\u064a\u0642<\/strong>\u060c \u0648\u0628\u0646\u0627\u0621 <strong data-start=\"1223\" data-end=\"1233\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0646\u062d\u064a\u0644\u0629\u060c \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0634\u0643\u064a\u0644 \u0623\u062c\u0633\u0627\u062f\u0647\u0646. \u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u062f\u0631\u0648\u0633 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0642\u0637 \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0625\u0631\u0634\u0627\u062f \u0627\u0644\u0645\u0647\u0646\u064a.  <\/p>\n<h3 data-start=\"1434\" data-end=\"1499\"><strong data-start=\"1438\" data-end=\"1497\">\u0647\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0645 \u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u061f<\/strong><\/h3>\n<p data-start=\"1500\" data-end=\"1740\">\u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0645\u062a\u0627\u0632\u060c \u0644\u0643\u0646 <strong data-start=\"1524\" data-end=\"1535\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u064a\u0631\u0643\u0632 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0632\u0632 <strong data-start=\"1586\" data-end=\"1594\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0630\u0647\u0646\u064a. \u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 \u0639\u0646 <strong data-start=\"1672\" data-end=\"1684\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u0645\u0646 \u062f\u0645\u062c \u0627\u0644\u0646\u0648\u0639\u064a\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639. <\/p>\n<h3 data-start=\"1742\" data-end=\"1803\"><strong data-start=\"1746\" data-end=\"1801\">\u0643\u064a\u0641 \u0623\u0639\u0631\u0641 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0645\u0627\u062f\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0646\u0648\u0639 \u062c\u0633\u0645\u064a\u061f<\/strong><\/h3>\n<p data-start=\"1804\" data-end=\"2122\"><strong data-start=\"1814\" data-end=\"1823\">\u0627\u0644\u0641\u0626\u0629<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u062d\u0631\u0643\u062a\u0643\u060c \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u0627\u0644\u0623\u0647\u062f\u0627\u0641. \u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u062c\u0631\u0628 \u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0629\u061b \u0644\u0644\u062a\u0648\u0646 \u0648\u0627\u0644\u0646\u062d\u062a\u060c \u062c\u0631\u0628 \u0627\u0644\u0628\u0627\u0631 \u0623\u0648 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0648\u0629\u061b \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c \u062c\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. <strong data-start=\"2044\" data-end=\"2058\">\u064a\u0645\u0643\u0646 \u0644\u0645\u062f\u0631\u0628<\/strong> \u0623\u0648 <strong data-start=\"2074\" data-end=\"2085\">\u0645\u062f\u0631\u0628 \u0623\u0648 \u0645\u062f\u0631\u0628<\/strong> \u0645\u0627\u0647\u0631 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644. <strong data-start=\"2060\" data-end=\"2069\"><\/strong>  <\/p>\n<h3 data-start=\"2124\" data-end=\"2175\"><strong data-start=\"2128\" data-end=\"2173\">\u0647\u0644 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u0623\u0641\u0636\u0644 \u0644\u0644\u0646\u0633\u0627\u0621\u061f<\/strong><\/h3>\n<p data-start=\"2176\" data-end=\"2426\">\u062a\u0641\u0636\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"2194\" data-end=\"2217\">\u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0642\u0637<\/strong> \u0644\u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062c\u0648 \u062f\u0627\u0639\u0645. \u062a\u0634\u0639\u0631 \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0628\u0623\u0646\u0647\u0627 \u0623\u0643\u062b\u0631 \u0634\u0645\u0648\u0644\u064a\u0629 \u0648\u062a\u0634\u062c\u064a\u0639\u0627\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u062b\u0627\u0628\u062a\u0627\u062a \u0645\u0639 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646 \u062e\u0644\u0627\u0644 \u0643\u0644 <strong data-start=\"2414\" data-end=\"2425\">\u062a\u0645\u0631\u064a\u0646<\/strong>. <\/p>\n<h2 data-start=\"2433\" data-end=\"2493\"><strong data-start=\"2436\" data-end=\"2493\">\u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u062a\u062e\u0644\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0635\u062d\u064a\u062d\u0629<\/strong><\/h2>\n<p data-start=\"2495\" data-end=\"2870\">\u0627\u062e\u062a\u064a\u0627\u0631 <strong data-start=\"2514\" data-end=\"2531\">\u0627\u0644\u0635\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0647\u0648 \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0641\u064a \u0631\u062d\u0644\u0629 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0644\u0623\u064a \u0627\u0645\u0631\u0623\u0629. \u062a\u0642\u062f\u0645 \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a \u062e\u064a\u0627\u0631\u0627\u062a \u0644\u0627 \u062d\u0635\u0631 \u0644\u0647\u0627 \u2014 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u0647\u062f\u0626\u0629\u060c \u0648\u0646\u062d\u062a \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u062a\u0646\u0633\u064a\u0642\u0627\u062a <strong data-start=\"2723\" data-end=\"2734\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627 \u062f\u0627\u062e\u0644 <strong data-start=\"2757\" data-end=\"2776\">\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u062d\u062f\u064a\u062b\u0629. \u0644\u0643\u0646 \u0623\u0641\u0636\u0644 \u0641\u0626\u0629 \u0644\u0643 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0634\u062e\u0635\u064a\u062a\u0643\u060c \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0631\u0627\u062d\u062a\u0643.  <\/p>\n<p data-start=\"2872\" data-end=\"3264\">\u0639\u0646\u062f\u0645\u0627 \u062a\u062c\u062f \u0627\u0644\u0645\u0631\u0623\u0629 \u0635\u0641\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0637\u0627\u0642\u062a\u0647\u0627 \u0648\u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0647\u0627\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 \u2014 \u0628\u0644 \u064a\u0635\u0628\u062d \u062a\u0645\u0643\u064a\u0646\u064a\u0627. \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u062f\u0627\u0639\u0645\u060c \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u062a\u062d\u0641\u064a\u0632\u064a\u0629\u060c \u0648\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u062d\u0648\u0644\u0648\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0625\u0644\u0649 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0627\u0644\u062e\u0627\u0644\u0635\u060c \u0641\u0625\u0646 \u0627\u0644\u0635\u0641 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href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u0627\u062d\u062c\u0632 \u062a\u062c\u0631\u0628\u062a\u0643 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629 <\/a>\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0627\u0644\u064a\u0648\u0645.<\/strong><br data-start=\"3974\" data-end=\"3977\">\u0627\u0643\u062a\u0634\u0641\u064a \u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0642\u0637 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u062d\u062a\u0631\u0641\u064a\u0646\u060c \u0648\u062f\u0631\u0648\u0633 \u062c\u0645\u0627\u0639\u064a\u0629 \u0645\u062d\u0641\u0632\u0629\u060c \u0648\u0645\u062c\u062a\u0645\u0639 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0634\u062c\u0639\u0646 \u0646\u062c\u0627\u062d\u0643.<\/p>\n<p data-start=\"4127\" data-end=\"4259\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 <strong data-start=\"4146\" data-end=\"4157\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong>\u060c \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0642\u0648\u0629\u060c \u0623\u0648 \u062f\u0631\u0648\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u2014<a href=\"https:\/\/viragofitness.ae\/\"> \u0641\u0625\u0646 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/a> \u0644\u062f\u064a\u0647\u0627 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0646\u062a\u0638\u0627\u0631\u0643.<\/p>\n<p data-start=\"4261\" data-end=\"4312\">\u0627\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645. \u0623\u0642\u0648\u0649 \u0646\u0633\u062e\u0629 \u0645\u0646 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0628\u0639\u062f \u0635\u0641 \u0648\u0627\u062d\u062f. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u062e\u062a\u064a\u0627\u0631 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