{"id":8621,"date":"2025-10-31T22:58:24","date_gmt":"2025-10-31T22:58:24","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/5-%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d8%aa%d8%b1%d8%aa%d9%83%d8%a8%d9%87%d8%a7-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a\/"},"modified":"2025-12-01T03:52:10","modified_gmt":"2025-12-01T03:52:10","slug":"5-%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d8%aa%d8%b1%d8%aa%d9%83%d8%a8%d9%87%d8%a7-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/5-%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d8%aa%d8%b1%d8%aa%d9%83%d8%a8%d9%87%d8%a7-%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a\/","title":{"rendered":"5 \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u062a\u0631\u062a\u0643\u0628\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 (\u0648\u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627)"},"content":{"rendered":"<p data-start=\"465\" data-end=\"809\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0648\u0639\u0628\u0631 \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a\u060c \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u062c\u0632\u0621\u0627 \u0623\u0633\u0627\u0633\u064a\u0627 \u0645\u0646 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u2014 \u0645\u0646 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0627\u0644\u0628\u0627\u0643\u0631 \u0625\u0644\u0649 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data-end=\"806\">\u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>. <\/p>\n<p data-start=\"811\" data-end=\"1044\">\u0627\u0644\u062d\u0642\u064a\u0642\u0629\u061f \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u062c\u062f \u0623\u0643\u062b\u0631 \u2014 \u0639\u0644\u064a\u0643 <strong data-start=\"867\" data-end=\"884\">\u0623\u0646 \u062a\u062a\u062f\u0631\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631<\/strong>.<br data-start=\"885\" data-end=\"888\">\u0641\u0647\u0645 \u0623\u0643\u062b\u0631 <strong data-start=\"911\" data-end=\"938\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0634\u064a\u0648\u0639\u0627<\/strong> \u0627\u0644\u062a\u064a \u062a\u0631\u062a\u0643\u0628\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 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\u2014 \u0628\u0646\u0635\u0627\u0626\u062d \u062e\u0628\u064a\u0631\u0629 \u0645\u0646 <strong data-start=\"1170\" data-end=\"1188\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong>\u060c \u0623\u0641\u0636\u0644 <strong data-start=\"1202\" data-end=\"1221\">\u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u0627\u0645\u0644 \u0648\u0627\u0644\u0634\u062e\u0635\u064a.<\/p>\n<h2 data-start=\"1265\" data-end=\"1297\">1. \u062a\u062e\u0637\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/h2>\n<p data-start=\"1299\" data-end=\"1539\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 <strong data-start=\"1318\" data-end=\"1350\">\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u064a \u062a\u0631\u062a\u0643\u0628\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong> \u0647\u064a \u0627\u0644\u062f\u062e\u0648\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0648\u0646 <strong data-start=\"1401\" data-end=\"1412\">\u0625\u062d\u0645\u0627\u0621<\/strong> \u0645\u0646\u0627\u0633\u0628. \u0642\u062f \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u062a\u0648\u0641\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0644\u0643\u0646 \u062a\u062e\u0637\u064a \u062a\u0644\u0643 \u0627\u0644\u062f\u0642\u0627\u0626\u0642 \u0627\u0644\u062e\u0645\u0633 \u0625\u0644\u0649 \u0627\u0644\u0639\u0634\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. <\/p>\n<p data-start=\"1541\" data-end=\"1790\"><strong data-start=\"1548\" data-end=\"1559\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/strong> \u0627\u0644\u062c\u064a\u062f \u064a\u0647\u064a\u0626 \u062c\u0633\u0645\u0643 <strong data-start=\"1583\" data-end=\"1595\">\u0644\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 <strong data-start=\"1620\" data-end=\"1645\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643\u060c \u0648\u062a\u0646\u0634\u064a\u0637 \u0645\u0641\u0627\u0635\u0644\u0643. \u0628\u062f\u0648\u0646\u0647\u060c \u062a\u062e\u0627\u0637\u0631 <strong data-start=\"1721\" data-end=\"1740\">\u0628\u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0623\u0648 \u0627\u0644\u0634\u062f\u0648\u062f\u060c \u0623\u0648 \u062d\u062a\u0649 <strong data-start=\"1767\" data-end=\"1787\">\u0625\u0635\u0627\u0628\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>. <\/p>\n<h3 data-start=\"1792\" data-end=\"1830\">\u0646\u0635\u064a\u062d\u0629 \u062e\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u062f\u0631\u0628\u064a \u0641\u064a\u0631\u0627\u063a\u0648:<\/h3>\n<p data-start=\"1831\" data-end=\"1985\">\u0641\u064a <strong data-start=\"1834\" data-end=\"1858\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u064a\u0648\u0635\u064a <strong data-start=\"1864\" data-end=\"1885\">\u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u0627\u0644\u0634\u062e\u0635\u064a\u0648\u0646<\/strong> \u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0645\u0646 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062d\u0644 \u0642\u0628\u0644 \u0643\u0644 <strong data-start=\"1939\" data-end=\"1960\">\u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629<\/strong> \u0623\u0648 <strong data-start=\"1964\" data-end=\"1974\">\u062c\u0644\u0633\u0629 \u0643\u0627\u0631\u062f\u064a\u0648<\/strong> :<\/p>\n<ol>\n<li data-start=\"1989\" data-end=\"2079\"><strong data-start=\"1989\" data-end=\"2010\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629<\/strong> (\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639\u060c \u062a\u0623\u0631\u062c\u062d\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062c\u0630\u0639) \u2013 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<li data-start=\"2083\" data-end=\"2161\">\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"2083\" data-end=\"2099\">\u0643\u0627\u0631\u062f\u064a\u0648 \u062e\u0641\u064a\u0641\u0629<\/strong> (\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639\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\u0641\u0632 \u0644\u0645\u062f\u0629 3\u20135 \u062f\u0642\u0627\u0626\u0642).<\/li>\n<li data-start=\"2165\" data-end=\"2312\"><strong data-start=\"2165\" data-end=\"2193\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u2013 \u0645\u062b\u0644 <strong data-start=\"2220\" data-end=\"2230\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong> \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0623\u0648 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0644\u062a\u0646\u0634\u064a\u0637 <strong data-start=\"2273\" data-end=\"2290\">\u0646\u0641\u0633 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u062a\u064a \u0633\u062a\u062f\u0631\u0628\u0647\u0627 \u0644\u0627\u062d\u0642\u0627.<\/li>\n<\/ol>\n<p data-start=\"2314\" data-end=\"2524\">\u062a\u062e\u0637\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u064a\u0632\u064a\u062f <strong data-start=\"2373\" data-end=\"2391\">\u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"2411\" data-end=\"2419\"><a href=\"https:\/\/viragofitness.ae\/blog\/the-science-behind-hiit-why-busy-women-love-it\/\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/a><\/strong> \u0623\u0648 <strong data-start=\"2423\" data-end=\"2442\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/strong> .<br data-start=\"2452\" data-end=\"2455\">\u2192 <em data-start=\"2457\" data-end=\"2524\">\u062f\u0627\u0626\u0645\u0627 \u0627\u0633\u062a\u0639\u062f \u0644\u0644\u062f\u0641\u0621 \u0643\u0645\u0627 \u062a\u0639\u0646\u064a \u2014 \u0633\u064a\u0634\u0643\u0631\u0643 \u062c\u0633\u062f\u0643 \u0644\u0627\u062d\u0642\u0627.<\/em><\/p>\n<h2 data-start=\"2531\" data-end=\"2569\">2. \u0631\u0641\u0639 \u0627\u0644\u0623\u0645\u0648\u0631 \u0643\u062b\u064a\u0631\u0627 \u0648\u0628\u0633\u0631\u0639\u0629<\/h2>\n<p data-start=\"2571\" data-end=\"2835\">\u062e\u0637\u0623 \u0622\u062e\u0631 \u0634\u0627\u0626\u0639 \u0641\u064a <strong data-start=\"2588\" data-end=\"2607\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0628\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0647\u0648 \u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 <strong data-start=\"2642\" data-end=\"2653\">\u0623\u0648\u0632\u0627\u0646<\/strong> \u062b\u0642\u064a\u0644\u0629 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629. \u0628\u064a\u0646\u0645\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u0626\u0639 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0637\u0645\u0648\u062d\u0627\u060c \u0641\u0625\u0646 <strong data-start=\"2701\" data-end=\"2730\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0645\u0628\u0643\u0631\u0627<\/strong> \u062c\u062f\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <strong data-start=\"2743\" data-end=\"2759\">\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0623\u0644\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0627\u0644\u062a\u0639\u0628 \u2014 \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 <strong data-start=\"2806\" data-end=\"2814\">\u062a\u0645\u0643\u0646\u0643<\/strong> \u0645\u0646 \u0627\u0644\u0644\u0639\u0628 \u0645\u062b\u0627\u0644\u064a\u0627 \u0628\u0639\u062f. <\/p>\n<p data-start=\"2837\" data-end=\"3009\"><strong data-start=\"2844\" data-end=\"2868\">\u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/strong> \u0627\u0644\u0635\u062d\u064a\u062d \u2014 \u0623\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u2014 \u0647\u0648 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627 \u0644\u0628\u0646\u0627\u0621 <strong data-start=\"2942\" data-end=\"2954\">\u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"2959\" data-end=\"2975\">\u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong> \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637.<\/p>\n<h3 data-start=\"3011\" data-end=\"3044\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062d\u062f\u062b \u0628\u0634\u0643\u0644 \u062e\u0627\u0637\u0626 \u063a\u0627\u0644\u0628\u0627:<\/h3>\n<ul>\n<li data-start=\"3047\" data-end=\"3125\">\u062a\u062e\u0637\u064a <strong data-start=\"3069\" data-end=\"3094\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0642\u0628\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0642\u0636\u064a\u0628.<\/li>\n<li data-start=\"3128\" data-end=\"3205\">\u062a\u062c\u0627\u0647\u0644 <strong data-start=\"3137\" data-end=\"3152\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0644\u0631\u0641\u0639 <strong data-start=\"3169\" data-end=\"3182\">\u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/strong> \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0623\u0648 <strong data-start=\"3186\" data-end=\"3202\">\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629<\/strong>.<\/li>\n<li data-start=\"3208\" data-end=\"3300\">\u062a\u062f\u0631\u064a\u0628 <strong data-start=\"3226\" data-end=\"3243\">\u0646\u0641\u0633 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u062f\u0648\u0646 \u0623\u0646 \u0623\u062a\u064a\u062d <strong data-start=\"3276\" data-end=\"3297\">\u0648\u0642\u062a\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>.<\/li>\n<\/ul>\n<h3 data-start=\"3302\" data-end=\"3320\">\u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627:<\/h3>\n<p data-start=\"3321\" data-end=\"3605\">\u0627\u0628\u062f\u0623 \u0628\u062e\u0637\u0648\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629. \u0627\u0628\u062f\u0623 <strong data-start=\"3366\" data-end=\"3385\">\u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641<\/strong> \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 \u0639\u0628\u0631 <strong data-start=\"3431\" data-end=\"3455\">\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0643\u0627\u0645\u0644<\/strong>. \u0627\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"3461\" data-end=\"3477\">\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629<\/strong> (\u0645\u062b\u0644 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0623\u0648 \u0627\u0644\u0628\u0627\u0631\u0628\u0644) \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 <strong data-start=\"3539\" data-end=\"3549\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong>\u060c <strong data-start=\"3551\" data-end=\"3561\">\u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a<\/strong>\u060c <strong data-start=\"3563\" data-end=\"3583\">\u0648\u0627\u0644\u0636\u063a\u0637 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633<\/strong>\u060c <strong data-start=\"3589\" data-end=\"3602\">\u0648\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/strong>.  <\/p>\n<p data-start=\"3607\" data-end=\"3918\">\u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"3610\" data-end=\"3628\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong><\/a>\u060c <strong data-start=\"3647\" data-end=\"3668\">\u062a\u0642\u0648\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u0627\u062a \u0627\u0644\u0634\u062e\u0635\u064a\u0627\u062a<\/strong> \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0627\u062a \u0628\u0625\u0631\u0634\u0627\u062f \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u062e\u0644\u0627\u0644 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0646\u0645\u0627\u0630\u062c \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0628\u0623\u0645\u0627\u0646.<br data-start=\"3765\" data-end=\"3768\"><strong>\u062a\u0630\u0643\u0631: \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062e\u0641\u064a\u0641 \u0645\u0639 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631<\/strong> \u0648\u064a\u0628\u0646\u064a <a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/a> \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644 \u0645\u0639 \u0648\u0636\u0639\u064a\u0629 \u0633\u064a\u0626\u0629.<\/p>\n<h2 data-start=\"3925\" data-end=\"3973\">3. \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0632\u0627\u0626\u062f \u062f\u0648\u0646 \u062a\u0639\u0627\u0641\u064a \u0645\u0646\u0627\u0633\u0628<\/h2>\n<p data-start=\"3975\" data-end=\"4261\">\u062a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0639\u0646\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u2014 \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 <strong data-start=\"4067\" data-end=\"4095\">\u0645\u0646 \u0623\u0643\u0628\u0631 \u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0631\u062a\u0643\u0628\u0647\u0627. \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0623\u0648 \u0639\u062f\u0645 \u0645\u0646\u062d <strong data-start=\"4143\" data-end=\"4164\">\u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u062a\u0627 \u0644\u0644\u0631\u0627\u062d\u0629<\/strong>\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 <a href=\"https:\/\/viragofitness.ae\/blog\/food-as-medicine-for-women-optimizing-your-diet-for-hormonal-balance-and-energy\/\">\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/a>\u060c \u0648\u0625\u0631\u0647\u0627\u0642 \u0645\u0632\u0645\u0646\u060c \u0648\u062d\u062a\u0649 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u062f\u0647\u0648\u0646 <strong data-start=\"4223\" data-end=\"4244\">\u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u062c\u062f.<\/strong> <\/p>\n<p data-start=\"4263\" data-end=\"4482\"><strong data-start=\"4268\" data-end=\"4291\">\u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0644\u064a\u0635\u0628\u062d \u0623\u0642\u0648\u0649. \u062a\u0639\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0643\u064a\u0641 \u062e\u0644\u0627\u0644 <strong data-start=\"4343\" data-end=\"4356\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/strong>\u060c \u0648\u0644\u064a\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647. \u0628\u062f\u0648\u0646 \u062a\u0639\u0627\u0641\u064a\u060c \u064a\u0646\u062e\u0641\u0636 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0648\u062a\u062e\u0627\u0637\u0631 <strong data-start=\"4439\" data-end=\"4450\">\u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong> \u0623\u0648 <strong data-start=\"4464\" data-end=\"4479\">\u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f.  <\/p>\n<h3 data-start=\"4484\" data-end=\"4517\">\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628:<\/h3>\n<ul>\n<li data-start=\"4520\" data-end=\"4557\">\u062a\u0639\u0628 \u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u062a\u0647\u064a\u062c.<\/li>\n<li data-start=\"4560\" data-end=\"4621\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0627\u0641\u0639 \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0631\u063a\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629.<\/li>\n<li data-start=\"4624\" data-end=\"4659\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0623\u0644\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/li>\n<li data-start=\"4662\" data-end=\"4703\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0646\u062a\u0638\u0627\u0645 \u0627\u0644\u0634\u0647\u064a\u0629.<\/li>\n<\/ul>\n<h3 data-start=\"4705\" data-end=\"4723\">\u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627:<\/h3>\n<ul>\n<li data-start=\"4726\" data-end=\"4779\">\u062e\u0630 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645 <strong data-start=\"4744\" data-end=\"4763\">\u062a\u0639\u0627\u0641\u064a \u0646\u0634\u0637<\/strong> \u0648\u0627\u062d\u062f \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li data-start=\"4782\" data-end=\"4914\">\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u062c\u0644\u0633\u0627\u062a <strong data-start=\"4800\" data-end=\"4818\">\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> <strong data-start=\"4823\" data-end=\"4845\">\u0648\u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> (\u0645\u062b\u0644 <strong data-start=\"4862\" data-end=\"4870\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong> \u0641\u064a \u064a\u0648\u0645\u060c \u064a\u0648\u063a\u0627 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a).<\/li>\n<li data-start=\"4917\" data-end=\"5031\">\u062d\u062f\u062f \u062c\u062f\u0648\u0644\u0629 <strong data-start=\"4926\" data-end=\"4947\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"4952\" data-end=\"4962\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629<\/strong> \u0641\u064a \u0623\u064a\u0627\u0645 \u0645\u062a\u0646\u0627\u0648\u0628\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0641\u0633 <strong data-start=\"5011\" data-end=\"5028\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/li>\n<li data-start=\"5034\" data-end=\"5096\">\u0627\u062c\u0639\u0644 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648\u0644\u0648\u064a\u0629 \u2014 \u0627\u0633\u062a\u0647\u062f\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 7 \u0633\u0627\u0639\u0627\u062a \u0643\u0644 \u0644\u064a\u0644\u0629.<\/li>\n<\/ul>\n<p data-start=\"5098\" data-end=\"5254\">\u0641\u064a <strong data-start=\"5101\" data-end=\"5125\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u0646\u0635\u0645\u0645 \u062e\u0637\u0637 \u062a\u062f\u0631\u064a\u0628 \u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0644\u0636\u0645\u0627\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 <strong data-start=\"5214\" data-end=\"5230\">\u0623\u0642\u0648\u0649<\/strong> \u062f\u0648\u0646 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629.<\/p>\n<h2 data-start=\"5261\" data-end=\"5301\">4. \u0625\u0647\u0645\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/h2>\n<p data-start=\"5303\" data-end=\"5569\">\u0644\u0627 \u062a\u0632\u0627\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0639\u062a\u0642\u062f\u0646 \u0623\u0646 <strong data-start=\"5333\" data-end=\"5352\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/strong> \u0633\u064a\u062c\u0639\u0644\u0647\u0646 \u0636\u062e\u0645\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u2014 \u0648\u0647\u064a \u062e\u0631\u0627\u0641\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u062a\u0628\u0642\u0647\u0646 \u0639\u0627\u0644\u0642\u064a\u0646 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0627\u062a <strong data-start=\"5427\" data-end=\"5437\">\u0627\u0644\u0642\u0644\u0628<\/strong> \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0646\u062a\u0647\u064a. \u0644\u0643\u0646 \u062a\u062e\u0637\u064a <strong data-start=\"5461\" data-end=\"5482\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 <strong data-start=\"5502\" data-end=\"5530\">\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u064a\u0648\u0639\u0627<\/strong> \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0628\u0637\u0626 \u0646\u062a\u0627\u0626\u062c\u0643. <\/p>\n<p data-start=\"5571\" data-end=\"5763\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u2014 \u0628\u0644 <strong data-start=\"5622\" data-end=\"5642\">\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c <strong data-start=\"5644\" data-end=\"5667\">\u0648\u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631<\/strong>\u060c <strong data-start=\"5673\" data-end=\"5698\">\u0648\u064a\u062d\u0633\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f <strong data-start=\"5747\" data-end=\"5760\">\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b<\/strong>.<\/p>\n<h3 data-start=\"5765\" data-end=\"5784\">\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0627 \u0645\u0647\u0645:<\/h3>\n<ul>\n<li data-start=\"5787\" data-end=\"5851\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u062a\u0649 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0631\u0639 <strong data-start=\"5836\" data-end=\"5848\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>.<\/li>\n<li data-start=\"5854\" data-end=\"5914\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633.<\/li>\n<li data-start=\"5917\" data-end=\"6002\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0642\u0648\u0649 \u062a\u0642\u0644\u0644 <strong data-start=\"5945\" data-end=\"5964\">\u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u062a\u062f\u0639\u0645 <strong data-start=\"5987\" data-end=\"5999\">\u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/li>\n<\/ul>\n<h3 data-start=\"6004\" data-end=\"6022\">\u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627:<\/h3>\n<p data-start=\"6023\" data-end=\"6275\">\u0623\u0636\u0641 <strong data-start=\"6035\" data-end=\"6067\">\u0645\u0646 2 \u0625\u0644\u0649 3 \u062c\u0644\u0633\u0627\u062a \u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong>\u060c \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 <strong data-start=\"6092\" data-end=\"6108\">\u0648\u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062d\u0631\u0629<\/strong>. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 <strong data-start=\"6150\" data-end=\"6167\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633<\/strong>\u060c <strong data-start=\"6169\" data-end=\"6182\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629<\/strong>\u060c <strong data-start=\"6184\" data-end=\"6194\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a<\/strong>\u060c <strong data-start=\"6200\" data-end=\"6211\">\u0648\u0627\u0644\u0636\u063a\u0637<\/strong>. \u0627\u062c\u0645\u0639 \u0647\u0630\u0647 \u0645\u0639 <strong data-start=\"6229\" data-end=\"6246\"><a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0630\u0639<\/a><\/strong> \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.  <\/p>\n<p data-start=\"6277\" data-end=\"6444\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u064a\u0645\u0643\u0646 <strong data-start=\"6307\" data-end=\"6326\">\u0644\u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/strong> \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0648\u0636\u0639 <strong data-start=\"6358\" data-end=\"6375\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628<\/strong> \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0631\u0648\u062a\u064a\u0646\u0643 <strong data-start=\"6395\" data-end=\"6414\">\u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong> \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u062a\u0639\u0627\u0641\u064a\u0643.<\/p>\n<p data-start=\"6446\" data-end=\"6528\"><strong>\u2192 <em data-start=\"6448\" data-end=\"6528\">\u0644\u0627 \u062a\u062e\u0641 \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u2014 \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062d\u0642\u0647.<\/em><\/strong><\/p>\n<h2 data-start=\"6535\" data-end=\"6574\">5. \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629<\/h2>\n<p data-start=\"6576\" data-end=\"6799\">\u062d\u062a\u0649 \u0627\u0644\u0644\u0627\u0639\u0628\u0648\u0646 \u0630\u0648\u0648 \u0627\u0644\u062e\u0628\u0631\u0629 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u064a\u0631\u062a\u0643\u0628\u0648\u0646 \u0647\u0630\u0627 <strong data-start=\"6621\" data-end=\"6641\">\u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong>. \u0623\u062f\u0627\u0621 <strong data-start=\"6654\" data-end=\"6667\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> <strong data-start=\"6678\" data-end=\"6686\">\u0628\u0634\u0643\u0644 \u0633\u064a\u0621<\/strong> \u0642\u062f \u0644\u0627 \u064a\u0636\u0631 \u0641\u0648\u0631\u0627\u060c \u0644\u0643\u0646\u0647 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u064a\u0632\u064a\u062f <strong data-start=\"6745\" data-end=\"6763\">\u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. <\/p>\n<p data-start=\"6801\" data-end=\"6820\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n<ul>\n<li data-start=\"6823\" data-end=\"6865\">\u062a\u062f\u0648\u064a\u0631 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"6849\" data-end=\"6862\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/strong>.<\/li>\n<li data-start=\"6868\" data-end=\"6918\">\u0631\u0643\u0628\u062a\u064a \u062a\u0646\u0647\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"6891\" data-end=\"6901\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong> \u0623\u0648 <strong data-start=\"6905\" data-end=\"6915\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a<\/strong>.<\/li>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 <\/p>\n<li data-start=\"6921\" data-end=\"6977\">\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u062a\u0623\u0631\u062c\u062d\u0629 <strong data-start=\"6945\" data-end=\"6957\"> \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637.<\/strong> \t \t<\/li>\n<\/ul>\n<h3 data-start=\"6979\" data-end=\"6997\">\u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627:<\/h3>\n<p data-start=\"6998\" data-end=\"7171\">\u0628\u0637\u0626 <strong data-start=\"7013\" data-end=\"7032\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0623\u0639\u0637 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 <strong data-start=\"7048\" data-end=\"7056\">\u0644\u0644\u0634\u0643\u0644<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u062d\u062c\u0645. \u0635\u0648\u0631 \u062a\u0642\u0646\u064a\u0629 <strong data-start=\"7089\" data-end=\"7101\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0623\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0646 \u0630\u0644\u0643 \u2014 \u0627\u0637\u0644\u0628 \u0645\u0646 <strong data-start=\"7135\" data-end=\"7155\">\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a<\/strong> \u062a\u0642\u064a\u064a\u0645\u0647\u0627. <\/p>\n<p data-start=\"7173\" data-end=\"7432\">\u0641\u064a <strong data-start=\"7176\" data-end=\"7200\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u062a\u0631\u0643\u0632 <strong data-start=\"7206\" data-end=\"7225\">\u0645\u062f\u0631\u0628\u0627\u062a\u0646\u0627<\/strong> \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c <strong data-start=\"7255\" data-end=\"7270\">\u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong>\u060c \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0641\u064a \u0627\u0644\u062d\u0645\u0644. \u062e\u0644\u0627\u0644 \u0643\u0644 \u062d\u0635\u0629\u060c \u064a\u0633\u0627\u0639\u062f\u0648\u0646 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0639\u0644\u0649 \u0641\u0647\u0645 <strong data-start=\"7357\" data-end=\"7374\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u062a\u064a \u064a\u0646\u0634\u0637\u0648\u0646\u0647\u0627 \u0648\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0623\u0645\u0627\u0646. <\/p>\n<p data-start=\"7434\" data-end=\"7564\">\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u2014 \u0645\u062b\u0644 \u062a\u0639\u062f\u064a\u0644 \u0639\u0631\u0636 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0623\u0648 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0628\u0636\u0629 \u2014 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 <strong data-start=\"7510\" data-end=\"7521\">\u062a\u0645\u0631\u064a\u0646\u0643<\/strong> \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627 \u0648\u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0645\u062a\u0639\u0629.<\/p>\n<h2 data-start=\"7571\" data-end=\"7624\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629 \u2014 \u062a\u062f\u0631\u0628 \u0628\u0630\u0643\u0627\u0621\u060c \u0644\u0627 \u0641\u0642\u0637 \u0628\u062c\u062f<\/h2>\n<p data-start=\"7626\" data-end=\"7804\">\u062a\u062c\u0646\u0628 \u0647\u0630\u0647 <strong data-start=\"7641\" data-end=\"7668\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u063a\u064a\u0631 <strong data-start=\"7699\" data-end=\"7718\">\u0631\u062d\u0644\u062a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644. \u0627\u0644\u0633\u0631 \u0644\u064a\u0633 \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u2014 \u0628\u0644 \u0641\u064a <strong data-start=\"7762\" data-end=\"7801\">\u0627\u0644\u0627\u062a\u0633\u0627\u0642\u060c \u0648\u0627\u0644\u0648\u0639\u064a\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/strong>. <\/p>\n<p data-start=\"7806\" data-end=\"7917\">\u0639\u0646\u062f\u0645\u0627 \u0623\u0646\u062a:<\/p>\n<ul>\n<li>\u062f\u0641\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0628\u0627\u0644\u062a\u062d\u0643\u0645\u060c<\/li>\n<li>\u0627\u0633\u062a\u0631\u0627\u062d \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u060c \u0648<\/li>\n<li>\u0623\u0639\u0637 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062c\u064a\u062f \u2014<\/li>\n<\/ul>\n<p data-start=\"7919\" data-end=\"8014\">\u0633\u062a\u0631\u0649 \u062a\u0642\u062f\u0645\u0627 \u0623\u0633\u0631\u0639\u060c \u0648\u062a\u0634\u0639\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c <strong data-start=\"7972\" data-end=\"7992\">\u0648\u062a\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> \u0642\u0628\u0644 \u062d\u062f\u0648\u062b\u0647\u0627.<\/p>\n<p data-start=\"8016\" data-end=\"8281\">\u0641\u064a <strong data-start=\"8019\" data-end=\"8043\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u0645\u0647\u0645\u062a\u0646\u0627 \u0647\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 <strong data-start=\"8074\" data-end=\"8091\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0630\u0643\u0627\u0621<\/strong> \u0623\u0643\u0628\u0631\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0648\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u0641\u0631\u062d \u0641\u064a \u062d\u0631\u0643\u062a\u0647\u0646. \u0633\u0648\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0631\u0648\u0633 \u062c\u0645\u0627\u0639\u064a\u0629\u060c \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0634\u062e\u0635\u064a\u060c \u0623\u0648 <strong data-start=\"8205\" data-end=\"8226\">\u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629<\/strong> \u0645\u062e\u0635\u0635\u060c \u064a\u0636\u0645\u0646 \u0641\u0631\u064a\u0642\u0646\u0627 \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u062d\u0642\u064a\u0642\u064a\u0629 \u0648\u062f\u0627\u0626\u0645\u0629. <\/p>\n<p data-start=\"8283\" data-end=\"8460\">\u2192 <strong data-start=\"8285\" data-end=\"8304\">\u062c\u0627\u0647\u0632 \u0644\u0644\u0628\u062f\u0621\u061f<\/strong><a href=\"https:\/\/viragofitness.ae\/about-classes\/\"> \u0627\u0646\u0636\u0645\u064a \u0625\u0644\u0649 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/a>\u060c \u0623\u0641\u0636\u0644 <a href=\"https:\/\/viragofitness.ae\/blog\/best-ladies-gym-in-ajman\/\">\u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/a> \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u060c \u0648\u0627\u062e\u062a\u0628\u0631\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0642\u064a\u0627\u062f\u0629 \u062e\u0628\u0631\u0627\u0621 \u062a\u0645\u0643\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0648\u0627\u0644\u0639\u064a\u0634 \u0628\u0634\u0643\u0644 \u0623\u0642\u0648\u0649 \u0643\u0644 \u064a\u0648\u0645.<\/p>\n<h2 data-start=\"399\" data-end=\"472\">\u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u2014 \u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0634\u064a\u0648\u0639\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/h2>\n<p data-start=\"474\" data-end=\"742\">\u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u062d\u062f\u062f\u0646\u0627 \u0623\u0647\u0645 <strong data-start=\"508\" data-end=\"528\">\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u064a<\/strong> \u062a\u0631\u062a\u0643\u0628\u0647\u0627 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u062f\u0639\u0648\u0646\u0627 \u0646\u063a\u0648\u0635 \u0623\u0639\u0645\u0642 <strong data-start=\"569\" data-end=\"588\">\u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627<\/strong>. \u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644 \u2014 \u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u0645. \u0643\u0644 \u062a\u0635\u062d\u064a\u062d \u0635\u063a\u064a\u0631 \u064a\u062d\u0633\u0646 \u0623\u062f\u0627\u0626\u0643\u060c \u0648\u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"716\" data-end=\"732\">\u0639\u0644\u0649 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649<\/strong> \u0628\u0623\u0645\u0627\u0646.  <\/p>\n<h3 data-start=\"744\" data-end=\"792\">1. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n<p data-start=\"794\" data-end=\"1046\"><strong data-start=\"803\" data-end=\"814\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0627 \u064a\u0641\u0639\u0644 \u0633\u0648\u0649 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u2014 \u0628\u0644 \u064a\u0647\u064a\u0626 \u0639\u0642\u0644\u0643 \u0648\u062c\u0633\u0645\u0643 \u0644\u0644\u062d\u0631\u0643\u0629. \u0641\u0643\u0631 \u0641\u064a\u0647\u0627 \u0643\u0623\u0646\u0647\u0627 &#8220;\u0627\u0644\u0633\u0648\u064a\u062a\u0634 \u0627\u0644\u0641\u0639\u0627\u0644&#8221; \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u062a\u062e\u0637\u064a\u0647\u0627 \u064a\u0634\u0628\u0647 \u062a\u0634\u063a\u064a\u0644 \u0633\u064a\u0627\u0631\u0629 \u0641\u064a \u0635\u0628\u0627\u062d \u0628\u0627\u0631\u062f \u062f\u0648\u0646 \u062a\u0631\u0643\u0647\u0627 \u062a\u0639\u0645\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062e\u0645\u0648\u0644 \u2014 \u0633\u062a\u0646\u062c\u062d\u060c \u0644\u0643\u0646 \u0644\u064a\u0633 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.  <\/p>\n<p data-start=\"1048\" data-end=\"1125\"><strong data-start=\"1048\" data-end=\"1123\">\u0625\u0644\u064a\u0643 \u062e\u0637\u0629 \u0625\u062d\u0645\u0627\u0621 \u0641\u0639\u0627\u0644\u0629 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646:<\/strong><\/p>\n<ol>\n<li data-start=\"1129\" data-end=\"1220\"><strong data-start=\"1129\" data-end=\"1144\">\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639<\/strong> (30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u062e\u0644\u0641) \u2013 \u062a\u0646\u0634\u0637 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li>\n<li data-start=\"1224\" data-end=\"1292\"><strong data-start=\"1224\" data-end=\"1246\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> (10\u201315 \u062a\u0643\u0631\u0627\u0631\u0627) \u2013 \u064a\u0648\u0642\u0638 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li data-start=\"1296\" data-end=\"1355\"><strong data-start=\"1296\" data-end=\"1315\">\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062c\u0630\u0639<\/strong> (10 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628) \u2013 \u064a\u062d\u0631\u0643 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li data-start=\"1359\" data-end=\"1445\"><strong data-start=\"1359\" data-end=\"1390\">\u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0647 \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644<\/strong> (1\u20132 \u062f\u0642\u064a\u0642\u0629) \u2013 \u064a\u0632\u064a\u062f <strong data-start=\"1417\" data-end=\"1442\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/li>\n<li data-start=\"1449\" data-end=\"1530\"><strong data-start=\"1449\" data-end=\"1470\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u0645\u0639 \u0627\u0644\u062a\u0648\u0627\u0621<\/strong> (8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642) \u2013 \u062a\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<\/ol>\n<p data-start=\"1532\" data-end=\"1684\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u064a\u0645\u0646\u0639 \u0647\u0630\u0627 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u064a\u0628\u0633\u060c \u0648\u064a\u0639\u0632\u0632 <strong data-start=\"1614\" data-end=\"1633\">\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>\u060c \u0648\u064a\u0642\u0644\u0644 <strong data-start=\"1661\" data-end=\"1681\">\u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>.<\/p>\n<blockquote data-start=\"1686\" data-end=\"1833\">\n<p data-start=\"1688\" data-end=\"1833\"><strong><em data-start=\"1691\" data-end=\"1705\">\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u0645\u062f\u0631\u0628:<\/em> <\/strong>\u0642\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u2014 \u062d\u062a\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0645\u0646\u0647\u0627. \u064a\u0633\u0627\u0639\u062f \u0641\u064a <strong data-start=\"1763\" data-end=\"1782\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0648\u062c\u0639\u0644 \u062d\u0631\u0643\u0627\u062a\u0643 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629. <\/p>\n<\/blockquote>\n<h3 data-start=\"1840\" data-end=\"1878\">2. \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/h3>\n<p data-start=\"1880\" data-end=\"2029\"><strong data-start=\"1880\" data-end=\"1899\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/strong> \u0642\u0648\u064a \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0645\u062b\u0644 <strong data-start=\"1941\" data-end=\"1970\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0633\u0631\u0639\u0629<\/strong> \u0623\u0648 \u062a\u0642\u0644\u064a\u062f \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0641\u064a <strong data-start=\"1996\" data-end=\"2003\">\u0627\u0644\u0646\u0627\u062f\u064a<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0628\u0637\u0626 \u062a\u0642\u062f\u0645\u0643.<\/p>\n<p data-start=\"2031\" data-end=\"2070\"><strong data-start=\"2031\" data-end=\"2068\">\u0639\u0644\u0627\u0645\u0627\u062a \u0623\u0646\u0643 \u062a\u0631\u0641\u0639 \u0628\u0634\u0643\u0644 \u062e\u0627\u0637\u0626:<\/strong><\/p>\n<ul>\n<li data-start=\"2073\" data-end=\"2139\">\u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0632\u062e\u0645 (\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0647\u0627).<\/li>\n<li data-start=\"2142\" data-end=\"2176\">\u0645\u0641\u0627\u0635\u0644\u0643 \u062a\u0624\u0644\u0645\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/li>\n<li data-start=\"2179\" data-end=\"2227\">\u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0647\u0627 \u0645\u0634\u063a\u0648\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u0639\u0631\u0636.<\/li>\n<\/ul>\n<p data-start=\"2229\" data-end=\"2253\"><strong data-start=\"2229\" data-end=\"2251\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0635\u062d\u064a\u062d \u0630\u0644\u0643:<\/strong><\/p>\n<ol>\n<li data-start=\"2257\" data-end=\"2367\">\u0627\u0628\u062f\u0623 <strong data-start=\"2268\" data-end=\"2287\">\u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641<\/strong> \u0648\u0632\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 (<strong data-start=\"2339\" data-end=\"2363\">\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0629<\/strong>).<\/li>\n<li data-start=\"2371\" data-end=\"2456\">\u0631\u0643\u0632 \u0639\u0644\u0649 <strong data-start=\"2380\" data-end=\"2398\">\u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639<\/strong> \u2014 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0644 \u0631\u0641\u0639 \u0628\u0637\u064a\u0626\u0627\u060c \u0645\u062a\u062d\u0643\u0645\u0627 \u0648\u0645\u062f\u0631\u0648\u0633\u0627.<\/li>\n<li data-start=\"2460\" data-end=\"2555\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u0627\u061b \u062a\u062c\u0646\u0628 \u062a\u062f\u0648\u064a\u0631 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"2517\" data-end=\"2530\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/strong> \u0623\u0648 <strong data-start=\"2534\" data-end=\"2552\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0628\u0627\u0631<\/strong>.<\/li>\n<li data-start=\"2559\" data-end=\"2640\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0633\u0644\u064a\u0645 \u2014 \u0627\u0632\u0641\u0631 \u0639\u0646\u062f \u0627\u0644\u062f\u0641\u0639 \u0623\u0648 \u0627\u0644\u0631\u0641\u0639\u060c \u0627\u0633\u062a\u0646\u0634\u0642 \u0639\u0646\u062f \u0627\u0644\u0646\u0632\u0648\u0644.<\/li>\n<\/ol>\n<p data-start=\"2642\" data-end=\"2656\"><strong data-start=\"2642\" data-end=\"2654\">\u0645\u062b\u0644:<\/strong><\/p>\n<ul>\n<li data-start=\"2659\" data-end=\"2740\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0627\u0644\u0645\u062a\u0642\u0637\u0639\u060c \u0642\u0645 <strong data-start=\"2704\" data-end=\"2721\">\u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633<\/strong> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644.<\/li>\n<\/ul>\n<p>&#8211; \u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.<\/p>\n<p>&#8211; \u0627\u062e\u0641\u0636 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u0627\u0643 \u0645\u0648\u0627\u0632\u064a\u0627 \u0644\u0644\u0623\u0631\u0636.<\/p>\n<p>&#8211; \u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u062a\u0642\u0641 \u0634\u0627\u0645\u062e\u0627.<\/p>\n<p data-start=\"2883\" data-end=\"2980\">\u0647\u0630\u0627 \u064a\u062d\u0633\u0646 \u062a\u0642\u0646\u064a\u062a\u0643 <strong data-start=\"2902\" data-end=\"2923\">\u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0648\u064a\u0646\u0634\u0637 <strong data-start=\"2953\" data-end=\"2970\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u0627\u062a\u0643<\/strong> \u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648.<\/p>\n<blockquote data-start=\"2982\" data-end=\"3138\">\n<p data-start=\"2984\" data-end=\"3138\">\ud83d\udcac <strong>&#8220;\u0645\u062f\u0631\u0628\u0627\u062a\u0646\u0627 \u062f\u0627\u0626\u0645\u0627 \u064a\u0642\u0648\u0644\u0646:<\/strong> &#8216;\u0627\u0644\u0634\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u0642\u0648\u0629.&#8217; \u0623\u062a\u0642\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0623\u0648\u0644\u0627 \u2014 \u0641\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062b\u0642\u064a\u0644 \u0633\u064a\u0623\u062a\u064a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.&#8221; \u2014 <em data-start=\"3107\" data-end=\"3138\">\u0645\u062f\u0631\u0628\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0645\u064a\u0631\u0629 \u0628.<\/em><\/p>\n<\/blockquote>\n<h3 data-start=\"3145\" data-end=\"3192\">3. \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0648\u0629<\/h3>\n<p data-start=\"3194\" data-end=\"3441\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a <strong data-start=\"3203\" data-end=\"3213\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u063a\u064a\u0631 \u0645\u0646\u062a\u062c \u062a\u0645\u0627\u0645\u0627 \u0645\u062b\u0644 \u062a\u062e\u0637\u064a\u0647 \u062a\u0645\u0627\u0645\u0627. \u0628\u064a\u0646\u0645\u0627 \u064a\u062f\u0639\u0645 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 <strong data-start=\"3294\" data-end=\"3306\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u064a\u0647 \u0648\u062d\u062f\u0647 \u0628\u062f\u0648\u0646 <strong data-start=\"3353\" data-end=\"3374\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <strong data-start=\"3387\" data-end=\"3402\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u062a\u0628\u0637\u0624 \u0627\u0644\u0623\u064a\u0636\u060c <strong data-start=\"3427\" data-end=\"3438\">\u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong>. <\/p>\n<p data-start=\"3443\" data-end=\"3615\"><strong data-start=\"3443\" data-end=\"3455\">\u062e\u0637\u0623:<\/strong> \u0623\u0642\u0636\u064a \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u064a\u0648\u0645\u064a\u0627\u060c \u0645\u062a\u062c\u0627\u0647\u0644\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<br data-start=\"3526\" data-end=\"3529\"><strong data-start=\"3529\" data-end=\"3537\">\u0636\u0628\u0637:<\/strong> \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"3546\" data-end=\"3575\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> <strong data-start=\"3581\" data-end=\"3600\"><a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/a><\/strong> \u0623\u0648 <strong data-start=\"3604\" data-end=\"3612\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong>.<\/p>\n<blockquote data-start=\"4289\" data-end=\"4454\">\n<p data-start=\"4291\" data-end=\"4454\">\ud83d\udca1 <em data-start=\"4294\" data-end=\"4306\">\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0645\u062f\u0631\u0628\u0629:<\/em> &#8220;\u062c\u0644\u0633\u062a\u0627\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0648\u062c\u0644\u0633\u062a\u0627\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621. \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u062a\u0627\u062c <strong data-start=\"4413\" data-end=\"4429\">\u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u0631\u0627\u062d\u0629<\/strong> \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0623\u0642\u0648\u0649.&#8221; <\/p>\n<\/blockquote>\n<h3 data-start=\"4461\" data-end=\"4517\">4. \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 (\u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628\u0647)<\/h3>\n<p data-start=\"4519\" data-end=\"4751\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0648 \u0642\u0627\u062a\u0644 \u0635\u0627\u0645\u062a \u0644\u0644\u062a\u0642\u062f\u0645 \u2014 \u062e\u0627\u0635\u0629 \u0628\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0648\u0627\u0632\u0646\u064a\u0646 <strong data-start=\"4594\" data-end=\"4608\">\u0628\u064a\u0646 \u062d\u064a\u0627\u0629 \u0645\u0632\u062f\u062d\u0645\u0629<\/strong>. \u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u0641\u0639 \u0628\u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u062f\u0648\u0646 \u0623\u0646 <strong data-start=\"4653\" data-end=\"4667\">\u062a\u0645\u0646\u062d \u062c\u0633\u0645\u0643 \u0627\u0644\u0631\u0627\u062d\u0629<\/strong> \u0627\u0644\u0643\u0627\u0641\u064a\u0629\u060c \u0642\u062f \u064a\u0646\u0642\u0644\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0623\u0645\u0631\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0628\u060c \u0648\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. <\/p>\n<p data-start=\"4753\" data-end=\"4792\"><strong data-start=\"4753\" data-end=\"4790\">\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0644 \u0639\u0644\u0649 \u0623\u0646\u0643 \u062a\u0641\u0631\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628:<\/strong><\/p>\n<ul>\n<li data-start=\"4795\" data-end=\"4859\"><strong data-start=\"4804\" data-end=\"4823\">\u0623\u0644\u0645 \u0639\u0636\u0644\u064a<\/strong> \u0645\u0633\u062a\u0645\u0631 \u0644\u0627 \u064a\u0632\u0648\u0644 \u0628\u0639\u062f \u064a\u0648\u0645\u064a\u0646.<\/li>\n<li data-start=\"4862\" data-end=\"4895\">\u0627\u0646\u062e\u0641\u0636 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u062f\u0627\u0641\u0639.<\/li>\n<li data-start=\"4898\" data-end=\"4935\">\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0628\u0637\u064a\u0621.<\/li>\n<\/ul>\n<p data-start=\"4937\" data-end=\"4986\"><strong data-start=\"4937\" data-end=\"4984\">\u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0628\u0646\u064a \u0639\u0627\u062f\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621:<\/strong><\/p>\n<ul>\n<li data-start=\"4989\" data-end=\"5076\">\u064a\u0634\u0645\u0644 <strong data-start=\"4997\" data-end=\"5014\">\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0623\u0648 <strong data-start=\"5018\" data-end=\"5037\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/strong> (\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0623\u0648 \u0627\u0644\u0645\u0634\u064a).<\/li>\n<li data-start=\"5079\" data-end=\"5150\">\u063a\u0630\u064a \u062c\u0633\u0645\u0643 \u2014 \u0623\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629.<\/li>\n<li data-start=\"5153\" data-end=\"5215\">\u062a\u062c\u0646\u0628 \u062a\u062f\u0631\u064a\u0628 <strong data-start=\"5177\" data-end=\"5194\">\u0646\u0641\u0633 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u064a\u0648\u0645\u064a\u0646 \u0645\u062a\u062a\u0627\u0644\u064a\u064a\u0646.<\/li>\n<li data-start=\"5218\" data-end=\"5306\">\u0627\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"5222\" data-end=\"5238\">\u0628\u0643\u0631\u0627\u062a \u0631\u063a\u0648\u064a\u0629<\/strong> \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0643\u0644 \u062c\u0644\u0633\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 <strong data-start=\"5289\" data-end=\"5303\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong>.<\/li>\n<\/ul>\n<blockquote data-start=\"5308\" data-end=\"5389\">\n<p data-start=\"5310\" data-end=\"5389\"><strong><em data-start=\"5313\" data-end=\"5324\">\u062a\u0630\u0643\u0631:<\/em> <\/strong>\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u064a\u0633\u062a \u0623\u064a\u0627\u0645 \u0636\u0627\u0626\u0639\u0629 \u2014 \u0628\u0644 \u0647\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0641\u064a\u0647 \u0627\u0644\u062a\u0642\u062f\u0645.<\/p>\n<\/blockquote>\n<p data-start=\"5391\" data-end=\"5602\">\u064a\u062a\u0645 \u062a\u0648\u062c\u064a\u0647 \u0623\u0639\u0636\u0627\u0621 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u0628\u0631 \u062c\u062f\u0627\u0648\u0644 \u062a\u062f\u0631\u064a\u0628 \u062f\u0648\u0631\u064a\u0629\u060c \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0645\u062b\u0644 \u062f\u0648\u0646 <strong data-start=\"5501\" data-end=\"5512\">\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong>. \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0630\u0643\u064a \u062c\u0632\u0621 \u0645\u0646 \u0641\u0644\u0633\u0641\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u2014 \u062a\u062f\u0631\u0628 \u0628\u062c\u062f\u060c \u0648\u0627\u0633\u062a\u0631\u062d \u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u0643\u0631\u0631. <\/p>\n<h3 data-start=\"5609\" data-end=\"5673\">5. \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u2014 \u0623\u0641\u0636\u0644 \u062a\u0623\u0645\u064a\u0646 \u0644\u0643 \u0636\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/h3>\n<p data-start=\"5675\" data-end=\"5881\"><strong data-start=\"5679\" data-end=\"5687\">\u0633\u0648\u0621 \u0627\u0644\u0623\u0633\u0644\u0648\u0628<\/strong> \u0645\u0634\u0643\u0644\u0629 \u0639\u0627\u0644\u0645\u064a\u0629\u060c \u062d\u062a\u0649 \u0644\u0645\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a <strong data-start=\"5766\" data-end=\"5779\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629<\/strong> \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0623\u0648 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0644\u0644\u0638\u0647\u0631\u060c \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0639\u062c\u0644\u0629\u060c \u0641\u0625\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u064a\u0626\u0629 \u062a\u0632\u064a\u062f <strong data-start=\"5844\" data-end=\"5859\">\u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u062a\u062d\u062f \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. <\/p>\n<p data-start=\"5883\" data-end=\"5900\"><strong data-start=\"5883\" data-end=\"5900\">\u0627\u0644\u062d\u0644:<\/strong><\/p>\n<ol>\n<li data-start=\"5904\" data-end=\"5947\">\u062a\u0645\u0647\u0644 \u2014 \u0627\u0644\u0633\u0631\u0639\u0629 \u0644\u0627 \u062a\u0639\u0646\u064a \u0627\u0644\u0642\u0648\u0629.<\/li>\n<li data-start=\"5951\" data-end=\"6009\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u0627\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u062c\u0630\u0639 \u0645\u0634\u062f\u0648\u062f\u0627.<\/li>\n<li data-start=\"6013\" data-end=\"6076\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0631\u0627\u064a\u0627 \u0623\u0648 <strong data-start=\"6030\" data-end=\"6050\">\u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> \u0644\u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li data-start=\"6080\" data-end=\"6184\">\u0633\u062c\u0644 \u0645\u0642\u0627\u0637\u0639 \u0642\u0635\u064a\u0631\u0629 (\u0645\u0646\u0638\u0631 \u062c\u0627\u0646\u0628\u064a) \u0644\u062a\u0642\u064a\u064a\u0645 <strong data-start=\"6131\" data-end=\"6139\">\u0623\u062f\u0627\u0626\u0643<\/strong> \u0627\u0644\u0630\u0627\u062a\u064a \u2014 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u062a\u0623\u062b\u064a\u0631\u0627 \u0643\u0628\u064a\u0631\u0627.<\/li>\n<\/ol>\n<p data-start=\"6186\" data-end=\"6221\"><strong data-start=\"6186\" data-end=\"6219\">\u062c\u0631\u0628 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u062d\u0642\u0642 \u0627\u0644\u0645\u0635\u063a\u0631\u0629 \u0647\u0630\u0647:<\/strong><\/p>\n<ul>\n<li data-start=\"6224\" data-end=\"6287\"><strong data-start=\"6224\" data-end=\"6234\">\u062c\u062b\u0645:<\/strong> \u0631\u0643\u0628\u062a\u064a\u0647\u0645\u0627 \u062a\u062a\u062c\u0627\u0648\u0632\u0627\u0646 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u060c \u0627\u0644\u0643\u0639\u0628 \u062b\u0627\u0628\u062a\u060c \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0631\u062a\u0641\u0639.<\/li>\n<li data-start=\"6290\" data-end=\"6355\"><strong data-start=\"6290\" data-end=\"6300\">\u0627\u0646\u062f\u0641\u0639:<\/strong> \u062a\u0642\u062f\u0645 \u062e\u0637\u0648\u0629 \u0643\u0627\u0641\u064a\u0629 \u0628\u062d\u064a\u062b \u062a\u0646\u062b\u0646\u064a \u0643\u0644\u062a\u0627 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90\u00b0.<\/li>\n<li data-start=\"6358\" data-end=\"6408\"><strong data-start=\"6358\" data-end=\"6377\">\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0644\u0648\u064a:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u0644\u0627 \u064a\u0648\u062c\u062f \u0642\u0648\u0633 \u0644\u0644\u0638\u0647\u0631.<\/li>\n<li data-start=\"6411\" data-end=\"6470\"><strong data-start=\"6411\" data-end=\"6424\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629:<\/strong> \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u0645\u0641\u0635\u0644\u064a\u0646\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u061b \u0643\u062a\u0641\u0627 \u0645\u062a\u0631\u0627\u062c\u0639\u0627.<\/li>\n<\/ul>\n<p data-start=\"6472\" data-end=\"6689\">\u0641\u064a <strong data-start=\"6475\" data-end=\"6499\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u0643\u0644 \u0635\u0641 \u2014 \u0645\u0646 <strong data-start=\"6519\" data-end=\"6527\">HIIT<\/strong> \u0625\u0644\u0649 <strong data-start=\"6531\" data-end=\"6542\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u2014 \u064a\u0631\u0643\u0632 \u0623\u0648\u0644\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0629. \u064a\u0648\u062c\u0647 \u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u0644\u062a\u062d\u0631\u0643 \u0628\u062b\u0642\u0629\u060c \u0645\u062a\u062c\u0646\u0628\u064a\u0646 <strong data-start=\"6624\" data-end=\"6652\">\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u0632\u0639\u0627\u062c \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f.<\/p>\n<blockquote data-start=\"6691\" data-end=\"6797\">\n<p data-start=\"6693\" data-end=\"6797\">\ud83d\udcac &#8220;\u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062c\u064a\u062f \u0644\u064a\u0633 \u0639\u0646 \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u0645\u0638\u0647\u0631 \u0645\u062b\u0627\u0644\u064a \u2014 \u0628\u0644 \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u062f\u0648\u0646 \u0623\u0644\u0645 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629.&#8221; \u2014 <em data-start=\"6780\" data-end=\"6797\">\u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u0646\u0627\u062f\u064a\u0646 \u0623.<\/em><\/p>\n<\/blockquote>\n<h2 data-start=\"6804\" data-end=\"6864\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629<\/h2>\n<p data-start=\"6866\" data-end=\"7059\">\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f <strong data-start=\"6891\" data-end=\"6914\">\u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u2014 \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u2014 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0627\u0631\u062a\u0643\u0627\u0628 \u0623\u062e\u0637\u0627\u0621 \u0641\u064a \u0627\u0644\u0634\u0643\u0644 \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0648\u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0645\u0636\u0644\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a.<\/p>\n<p data-start=\"7061\" data-end=\"7090\"><strong data-start=\"7061\" data-end=\"7088\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0634\u0627\u0626\u0639\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"7093\" data-end=\"7139\">\u0645\u062a\u0627\u0628\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u063a\u064a\u0631 \u0648\u0627\u0642\u0639\u064a\u0629 \u0639\u0644\u0649 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a.<\/li>\n<li data-start=\"7142\" data-end=\"7196\">\u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u0645\u0638\u0647\u0631 &#8220;\u0639\u0636\u0644\u064a \u062c\u062f\u0627&#8221;.<\/li>\n<li data-start=\"7199\" data-end=\"7246\">\u0646\u0642\u0635 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 <strong data-start=\"7214\" data-end=\"7234\">\u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> .<\/li>\n<li data-start=\"7249\" data-end=\"7309\">\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0641\u064a <strong data-start=\"7289\" data-end=\"7306\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u0647\u0645<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"7311\" data-end=\"7542\">\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0645\u062b\u0644 <strong data-start=\"7336\" data-end=\"7349\">\u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong> \u0623\u0648 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 <strong data-start=\"7433\" data-end=\"7452\">\u062a\u062a\u0637\u0644\u0628 \u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong> \u0628\u0631\u0627\u0645\u062c \u0645\u062e\u0635\u0635\u0629 \u062a\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0648\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629. <\/p>\n<p data-start=\"7544\" data-end=\"7796\">\u0641\u064a <strong data-start=\"7547\" data-end=\"7571\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u062c\u0645\u064a\u0639 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u2014 \u0645\u0646 <strong data-start=\"7593\" data-end=\"7614\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0625\u0644\u0649 \u062f\u0631\u0648\u0633 <strong data-start=\"7618\" data-end=\"7629\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u2014 \u0645\u0635\u0645\u0645\u0629 \u062d\u0648\u0644 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0627\u062a. \u0643\u0644 \u062c\u0644\u0633\u0629 \u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 <strong data-start=\"7702\" data-end=\"7712\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0622\u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629. <\/p>\n<blockquote data-start=\"7798\" data-end=\"7923\">\n<p data-start=\"7800\" data-end=\"7923\">\ud83d\udcac &#8220;\u0646\u062d\u0646 \u0646\u062f\u0631\u0628 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0644\u0627 \u0646\u062f\u0631\u0628 \u0627\u0644\u0635\u064a\u062d\u0627\u062a. \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u062d\u0642 \u0631\u0639\u0627\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u2014 \u0648\u0644\u064a\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0648\u062d\u062f\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639.&#8221; \u2014 <em data-start=\"7902\" data-end=\"7921\">\u0645\u062f\u0631\u0628 \u0641\u064a\u0631\u0627\u063a\u0648 \u0627\u0644\u0631\u0626\u064a\u0633\u064a<\/em><\/p>\n<\/blockquote>\n<h2 data-start=\"7930\" data-end=\"7992\">\u0643\u064a\u0641 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621<\/h2>\n<p data-start=\"7994\" data-end=\"8202\"><strong data-start=\"8006\" data-end=\"8026\">\u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong> \u0627\u0644\u0645\u0639\u062a\u0645\u062f \u0644\u064a\u0633 \u0631\u0641\u0627\u0647\u064a\u0629 \u2014 \u0628\u0644 \u0647\u0648 \u0637\u0631\u064a\u0642 \u0645\u062e\u062a\u0635\u0631 \u0646\u062d\u0648 \u062a\u0642\u062f\u0645 \u0622\u0645\u0646 \u0648\u0645\u0633\u062a\u062f\u0627\u0645. \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0647\u0646\u064a \u064a\u0636\u0645\u0646 \u0623\u0646 <strong data-start=\"8126\" data-end=\"8145\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0643<\/strong> \u0645\u0646\u0638\u0645 \u0648\u0641\u0639\u0627\u0644 \u0648\u0645\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0623\u0647\u062f\u0627\u0641\u0643. <\/p>\n<p data-start=\"8204\" data-end=\"8245\"><strong data-start=\"8204\" data-end=\"8243\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0645\u062f\u0631\u0628:<\/strong><\/p>\n<ul>\n<li data-start=\"8248\" data-end=\"8294\">\u064a\u0635\u062d\u062d <strong data-start=\"8257\" data-end=\"8278\">\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0642\u064a\u0642\u064a.<\/li>\n<li data-start=\"8297\" data-end=\"8360\">\u064a\u062e\u0635\u0635 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u0633\u062a\u0648\u0649 <strong data-start=\"8326\" data-end=\"8343\">\u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0648\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643.<\/li>\n<li data-start=\"8363\" data-end=\"8421\">\u064a\u0639\u0644\u0645 <strong data-start=\"8378\" data-end=\"8397\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/strong> \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<li data-start=\"8424\" data-end=\"8472\">\u064a\u0631\u0627\u0642\u0628 \u0627\u0644\u062a\u0639\u0628 \u0644\u062a\u0642\u0644\u064a\u0644 <strong data-start=\"8451\" data-end=\"8469\">\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>.<\/li>\n<li data-start=\"8475\" data-end=\"8539\">\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0645\u0631\u062a\u0641\u0639\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u0627\u062c\u0639\u0629 \u0648\u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/li>\n<\/ul>\n<p data-start=\"8541\" data-end=\"8817\">\u0641\u064a <strong data-start=\"8544\" data-end=\"8568\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u062f\u0631\u0628\u0627\u062a \u0645\u062d\u062a\u0631\u0641\u0627\u062a \u0645\u0639\u062a\u0645\u062f\u0627\u062a \u0630\u0648\u0627\u062a \u062e\u0628\u0631\u0629 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629\u060c \u0648\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a. \u064a\u0641\u0647\u0645\u0648\u0646 \u0627\u0644\u0641\u0631\u0648\u0642 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 <strong data-start=\"8750\" data-end=\"8771\">\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong> \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u2014 \u0648\u0643\u064a\u0641\u064a\u0629 \u0625\u0635\u0644\u0627\u062d\u0647\u0627. <\/p>\n<h2 data-start=\"8824\" data-end=\"8859\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p data-start=\"8861\" data-end=\"9036\">\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u2014 \u0644\u0643\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u064a\u062f\u0645\u0631 \u0627\u0644\u062f\u0627\u0641\u0639. \u0625\u0646\u0647\u0627 <strong data-start=\"8926\" data-end=\"8948\">\u062e\u0637\u0623 \u0634\u0627\u0626\u0639 \u062a\u0631\u062a\u0643\u0628\u0647 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong>: \u0627\u0644\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u0645\u062f\u060c \u062b\u0645 \u064a\u0641\u0642\u062f\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u064a\u0628\u0647\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642. <\/p>\n<p data-start=\"9038\" data-end=\"9088\"><strong data-start=\"9038\" data-end=\"9086\">\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a \u062f\u0648\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642:<\/strong><\/p>\n<ul>\n<li data-start=\"9091\" data-end=\"9150\">\u062d\u062f\u062f \u0623\u0647\u062f\u0627\u0641\u0627 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u062d\u0642\u064a\u0642 (\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644).<\/li>\n<li data-start=\"9153\" data-end=\"9225\">\u062e\u0644\u0637 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u2014 \u062a\u0646\u0627\u0648\u0628 <strong data-start=\"9178\" data-end=\"9188\">\u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong>\u060c <strong data-start=\"9190\" data-end=\"9202\">\u0648\u0627\u0644\u0642\u0648\u0629<\/strong>\u060c <strong data-start=\"9208\" data-end=\"9222\">\u0648\u0627\u0644\u062a\u0645\u062f\u062f<\/strong>.<\/li>\n<li data-start=\"9228\" data-end=\"9273\">\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0628\u0644 \u0623\u0646 \u064a\u062c\u0628\u0631\u0643 \u062c\u0633\u062f\u0643 \u0639\u0644\u0649 \u0630\u0644\u0643.<\/li>\n<li data-start=\"9276\" data-end=\"9332\">\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0645\u062c\u062a\u0645\u0639 <strong data-start=\"9283\" data-end=\"9300\">\u0644\u064a\u0627\u0642\u0629 \u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629.<\/li>\n<\/ul>\n<p data-start=\"9334\" data-end=\"9505\">\u0639\u0627\u0631\u0636\u0629 <strong data-start=\"9343\" data-end=\"9362\">\u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u062a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u062f\u0631\u0648\u0633 \u0645\u062b\u0644 <strong data-start=\"9402\" data-end=\"9410\">\u0628\u0627\u0645\u0628<\/strong>\u060c <strong data-start=\"9412\" data-end=\"9421\">\u0628\u0627\u0631\u064a<\/strong>\u060c <strong data-start=\"9427\" data-end=\"9435\">\u0648HIIT<\/strong> \u062a\u062f\u0645\u062c \u0645\u0639 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062c\u062f\u064a\u062f\u0629 \u0648\u0645\u0645\u062a\u0639\u0629. <\/p>\n<blockquote data-start=\"9507\" data-end=\"9583\">\n<p data-start=\"9509\" data-end=\"9583\">\ud83c\udf38 <em data-start=\"9512\" data-end=\"9581\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0630\u0643\u064a\u0629 \u0644\u064a\u0633\u062a \u0639\u0646 \u0641\u0639\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u2014 \u0628\u0644 \u0639\u0646 \u0641\u0639\u0644 \u0645\u0627 \u064a\u0646\u062c\u062d.<\/em><\/p>\n<\/blockquote>\n<h2 data-start=\"410\" data-end=\"467\">\u062e\u0637\u0629 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u2014 \u062a\u062f\u0631\u064a\u0628 \u0623\u0630\u0643\u0649 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u062d\u0642\u064a\u0642\u064a\u0629<\/h2>\n<p data-start=\"469\" data-end=\"637\">\u0623\u0646\u062a \u0627\u0644\u0622\u0646 \u062a\u0639\u0631\u0641 <strong data-start=\"486\" data-end=\"513\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0627\u0644\u062a\u064a \u062a\u0639\u064a\u0642 \u0627\u0644\u0646\u0633\u0627\u0621 \u2014 \u0645\u0646 \u062a\u062e\u0637\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0625\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629. \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u061f \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0648\u0639\u064a \u0625\u0644\u0649 \u0641\u0639\u0644.  <\/p>\n<p data-start=\"639\" data-end=\"802\">\u0625\u0644\u064a\u0643 <strong data-start=\"648\" data-end=\"674\">\u0647\u064a\u0643\u0644 \u0628\u0633\u064a\u0637 \u0644\u0645\u062f\u0629 7 \u0623\u064a\u0627\u0645<\/strong> \u064a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a <strong data-start=\"683\" data-end=\"707\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \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 \u0648\u0642\u0648\u064a\u0627\u062a \u0648\u062e\u0627\u0644\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u2014 \u062f\u0648\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<table>\n<thead>\n<tr>\n<th><strong>\u064a\u0648\u0645<\/strong><\/th>\n<th><strong>\u0645\u0646\u0637\u0642\u0629<\/strong><\/th>\n<p> \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/p>\n<th><strong>\u0647\u062f\u0641<\/strong><\/th>\n<th><strong>\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0626\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>\u0627\u0644\u0633\u0628\u062a<\/strong><\/td>\n<td>\u062d\u0631\u0642<\/td>\n<p> \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644<\/p>\n<td>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u063a\u0645\u0629<\/td>\n<td><strong>\u0632\u0648\u0645\u0628\u0627<\/strong> \u0645\u0639 <em>\u0645\u0627\u062f\u0647\u0627 \u0639\u0628\u062f \u0627\u0644\u0645\u062c\u064a\u062f<\/em> (10:00 \u2013 10:45) \u2192 <strong>H.I.I.T \u0627\u0644\u0631\u062d\u0644\u0629<\/strong> \u0645\u0639 <em>\u0645\u0627\u064a \u0645\u0646\u0627\u0631 \u0645\u062d\u0645\u062f \u062d\u0627\u0645\u062f<\/em> (17:00 \u2013 17:45)<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0623\u062d\u062f<\/strong><\/td>\n<td>\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/td>\n<td>\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629<\/td>\n<td><strong>\u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/strong> \u0645\u0639 <em>\u0648\u064a\u0645 \u062a\u0631\u0627\u0628\u064a\u0644\u0633\u064a<\/em> (17:00 \u2013 17:45) \u2192 <strong>\u0631\u0643\u0648\u0628 \u0627\u0644\u0642\u0644\u0628<\/strong> \u0645\u0639 <em>\u0623\u0645\u064a\u0631\u0629 \u0628\u0646 \u0639\u0644\u064a<\/em> (18:00 \u2013 18:45)<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/strong><\/td>\n<p>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 <\/p>\n<td>\u0627\u0644\u0648\u0638\u064a\u0641\u064a<\/td>\n<td>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642<\/td>\n<td><strong>\u062e\u0637\u0648\u0629<\/strong> \u0645\u0639 <em>\u0623\u0645\u064a\u0631\u0629 \u0628\u0646 \u0639\u0644\u064a<\/em> (08:15 \u2013 09:00) \u2192 <strong>\u0631\u0642\u0635 \u0623\u0641\u0631\u064a\u0642\u064a<\/strong> \u0645\u0639 <em>\u0631\u0634\u0627 \u0625\u0633\u0645\u0627\u0639\u064a\u0644<\/em> (18:00 \u2013 18:45)<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/strong><\/td>\n<td>\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/td>\n<td>\u0627\u0644\u0642\u0648\u0629 + \u0627\u0644\u0646\u062d\u062a<\/td>\n<td><strong>\u0627\u0644\u062a\u0648\u0646\u064a\u0646\u063a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644\u064a<\/strong> \u0645\u0639 <em>\u0641\u0627\u0646\u064a\u0633\u0627 \u0633\u0627\u0646\u062a\u0648\u0633<\/em> (08:15 \u2013 09:00) \u2192 <strong>\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0645\u0639 <em>\u0641\u0627\u0646\u064a\u0633\u0627 \u0633\u0627\u0646\u062a\u0648\u0633<\/em> (09:15 \u2013 10:00)<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/strong><\/td>\n<p>\u0627\u0644\u0637\u0627\u0642\u0629 <\/p>\n<td>\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/td>\n<td>\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0642\u062f\u0631\u0629<\/td>\n<p> \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/p>\n<td><strong>\u0628\u0648\u062f\u064a \u0643\u0648\u0645\u0628\u0627\u062a \u0644\u064a\u0633 \u0645\u064a\u0644\u0632<\/strong> \u0645\u0639 <em>\u0631\u0627\u0646\u0627 \u062e\u0627\u0646<\/em> (08:15 \u2013 09:00) \u2192 <strong>\u0632\u0648\u0645\u0628\u0627<\/strong> \u0645\u0639 <em>\u0645\u0627\u062f\u0647\u0627 \u0639\u0628\u062f \u0627\u0644\u0645\u062c\u064a\u062f<\/em> (17:00 \u2013 17:45)<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062e\u0645\u064a\u0633<\/strong><\/td>\n<td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/td>\n<td>\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/td>\n<td><strong>\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0631\u0627\u064a\u062f<\/strong> \u0645\u0639 <em>\u0623\u0645\u064a\u0631\u0629 \u0628\u0646 \u0639\u0644\u064a<\/em> (17:00 \u2013 17:45) \u2192 <strong>\u0628\u0648\u0644 \u0622\u0646\u062f \u0628\u0648\u0634<\/strong> \u0645\u0639 <em>\u0648\u064a\u0645 \u062a\u0631\u0627\u0628\u064a\u0644\u0633\u064a<\/em> (19:15 \u2013 20:00)<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062c\u0645\u0639\u0629<\/strong><\/td>\n<td>\u0627\u0644\u0631\u0627\u062d\u0629 \/ \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/td>\n<p> \u0627\u0644\u0646\u0634\u0637<\/p>\n<td>\u0625\u0639\u0627\u062f\u0629 \u0634\u062d\u0646 \u0627\u0644\u062c\u0633\u062f \u0648\u0627\u0644\u0639\u0642\u0644<\/td>\n<td>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u062e\u0641\u064a\u0641\u0629\u060c \u0623\u0648 \u0645\u0634\u064a\u060c \u0623\u0648 \u0625\u0639\u0627\u062f\u0629 <strong>\u0644\u0639\u0628 \u0627\u0644\u064a\u0648\u063a\u0627<\/strong> \u0645\u0646 \u062c\u0644\u0633\u0629 <em>\u0631\u0648\u0628\u0627 \u0647\u0634\u0627\u0645 \u062a\u0627\u0644\u0648<\/em> \u064a\u0648\u0645 \u0627\u0644\u0633\u0628\u062a<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<blockquote data-start=\"1525\" data-end=\"1688\">\n<blockquote data-start=\"1871\" data-end=\"2011\">\n<p data-start=\"1873\" data-end=\"2011\">\ud83d\udcac <em data-start=\"1876\" data-end=\"1985\">&#8220;\u0643\u0644 \u0641\u0635\u0644 \u0645\u0635\u0645\u0645 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0627\u062a \u2014 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u062d\u062a\u0649 \u0644\u0627 \u062a\u0641\u0631\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628.&#8221;<\/em> \u2014 <strong data-start=\"1988\" data-end=\"2011\">\u0641\u0631\u064a\u0642 \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong><\/p>\n<\/blockquote>\n<\/blockquote>\n<p data-start=\"1690\" data-end=\"1833\">\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0629 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0643\u0644 <strong data-start=\"1714\" data-end=\"1730\">\u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong> <strong data-start=\"1743\" data-end=\"1764\">\u0639\u0644\u0649 \u0648\u0642\u062a \u0643\u0627\u0641 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u064a\u0631\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629.<\/p>\n<p data-start=\"1690\" data-end=\"1833\">\ud83d\udcc5 <strong data-start=\"2096\" data-end=\"2190\">\u0634\u0627\u0647\u062f \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0643\u0627\u0645\u0644 \u2192<a href=\"https:\/\/viragofitness.ae\/about-classes\/\"> https:\/\/viragofitness.ae\/about-classes\/<\/a><\/strong><\/p>\n<h2 data-start=\"1840\" data-end=\"1898\">\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0645\u0647\u0645\u0629 \u2014 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 &#8220;\u0623\u0643\u062b\u0631&#8221; \u0625\u0644\u0649 &#8220;\u0630\u0643\u064a&#8221;<\/h2>\n<p data-start=\"1900\" data-end=\"2107\">\u062a\u0631\u062a\u0628\u0637 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0634\u062f\u0629\u060c \u0644\u0643\u0646 \u0646\u062c\u0627\u062d \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u064a\u0623\u062a\u064a \u0645\u0646 <strong data-start=\"1977\" data-end=\"2006\">\u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0648\u0639\u064a<\/strong>\u060c \u0648\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0639\u0642\u0627\u0628. \u0641\u064a <strong data-start=\"2027\" data-end=\"2045\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong>\u060c \u0646\u0639\u0644\u0645 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0623\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0647\u064a \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u2014 \u0648\u0644\u064a\u0633\u062a \u0633\u0628\u0627\u0642\u0627. <\/p>\n<h3 data-start=\"2109\" data-end=\"2161\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0639\u0642\u0644\u064a\u0629 \u0644\u064a\u0627\u0642\u0629 \u0623\u0630\u0643\u0649:<\/h3>\n<ol>\n<li data-start=\"2165\" data-end=\"2250\"><strong data-start=\"2165\" data-end=\"2196\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644\u060c \u0648\u0644\u064a\u0633 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0628.<\/strong> \u0623\u062a\u0642\u0646 <strong data-start=\"2209\" data-end=\"2221\">\u062a\u0645\u0631\u064a\u0646\u0627<\/strong> \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0627\u0644\u064a.<\/li>\n<li data-start=\"2254\" data-end=\"2335\"><strong data-start=\"2254\" data-end=\"2279\">\u0627\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629.<\/strong> \u0627\u0644\u062b\u0628\u0627\u062a \u0623\u0643\u062b\u0631 \u0642\u064a\u0645\u0629 \u0645\u0646 \u0623\u0633\u0628\u0648\u0639 &#8220;\u0645\u062b\u0627\u0644\u064a&#8221; \u0648\u0627\u062d\u062f.<\/li>\n<li data-start=\"2339\" data-end=\"2460\"><strong data-start=\"2339\" data-end=\"2362\">\u0627\u063a\u0630\u064a \u062a\u0642\u062f\u0645\u0643.<\/strong> \u0627\u062c\u0645\u0639 <strong data-start=\"2373\" data-end=\"2390\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u0643<\/strong> \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 (\u0627\u0633\u062a\u0634\u0631 <strong data-start=\"2433\" data-end=\"2446\">\u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629<\/strong> \u0645\u0639\u062a\u0645\u062f \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631).<\/li>\n<li data-start=\"2464\" data-end=\"2542\"><strong data-start=\"2464\" data-end=\"2488\">\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643.<\/strong>  \u0627\u0644\u0623\u0644\u0645 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u061b \u0627\u0644\u0623\u0644\u0645 \u0644\u064a\u0633 \u0643\u0630\u0644\u0643. \u062a\u0639\u0644\u0645 \u0627\u0644\u0641\u0631\u0642. <\/li>\n<li data-start=\"2546\" data-end=\"2664\"><strong data-start=\"2546\" data-end=\"2571\">\u062a\u062f\u0631\u0628 \u0628\u0646\u064a\u0629 \u0648\u0627\u0636\u062d\u0629.<\/strong>  \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0643\u0644 \u062c\u0644\u0633\u0629 \u0647\u062f\u0641 \u0648\u0627\u0636\u062d \u2014 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<\/ol>\n<blockquote data-start=\"2666\" data-end=\"2802\">\n<p data-start=\"2668\" data-end=\"2802\">\ud83e\uddd8 \u2640\ufe0f \u062a\u0630\u0643\u0631: \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0646\u062d \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0648\u0629\u060c \u0644\u0627 <em data-start=\"2674\" data-end=\"2685\">\u0623\u0646 \u062a\u062c\u0647\u062f<\/em> . \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062d\u0631\u0643 \u0628\u0647\u062f\u0641\u060c \u064a\u0643\u0627\u0641\u0626\u0643 \u062c\u0633\u062f\u0643 \u0628\u0637\u0627\u0642\u0629 \u0648\u0645\u0631\u0648\u0646\u0629. <\/p>\n<\/blockquote>\n<h2 data-start=\"2809\" data-end=\"2869\">\u062f\u0648\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u2014 \u0628\u0627\u0646\u064a \u0642\u0648\u062a\u0643 \u0627\u0644\u062e\u0641\u064a\u0629<\/h2>\n<p data-start=\"2871\" data-end=\"2991\">\u064a\u0642\u0644\u0644 \u0627\u0644\u0639\u062f\u064a\u062f <strong data-start=\"2876\" data-end=\"2899\">\u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0645\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0644\u0643\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0630\u0644\u0643. <\/p>\n<p data-start=\"2993\" data-end=\"3100\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u064a\u0634\u0645\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0631\u0627\u062d\u0629 \u2014 \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u062a\u0642\u062f\u0645 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f.<\/p>\n<h3 data-start=\"3102\" data-end=\"3130\">\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0630\u0643\u064a\u0629:<\/h3>\n<ul>\n<li data-start=\"3133\" data-end=\"3242\"><strong data-start=\"3133\" data-end=\"3162\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637\u0629:<\/strong> \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641\u060c \u0648\u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0623\u0648 \u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0639\u0632\u0632 <strong data-start=\"3204\" data-end=\"3218\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u064a\u0628\u0633.<\/li>\n<li data-start=\"3245\" data-end=\"3342\"><strong data-start=\"3245\" data-end=\"3273\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629:<\/strong> \u064a\u0632\u064a\u062f \u0627\u0644\u062c\u0641\u0627\u0641 <strong data-start=\"3296\" data-end=\"3311\">\u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u064a\u0628\u0637\u0626 <strong data-start=\"3322\" data-end=\"3339\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/li>\n<li data-start=\"3345\" data-end=\"3418\"><strong data-start=\"3345\" data-end=\"3355\">\u0627\u0644\u0646\u0648\u0645:<\/strong> 7\u20139 \u0633\u0627\u0639\u0627\u062a \u064a\u062f\u0639\u0645 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a <strong data-start=\"3398\" data-end=\"3415\">\u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/li>\n<li data-start=\"3421\" data-end=\"3506\"><strong data-start=\"3421\" data-end=\"3449\">\u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0623\u0648 \u0627\u0644\u062a\u062f\u062d\u0631\u062c \u0628\u0627\u0644\u0631\u063a\u0648\u0629:<\/strong> \u064a\u0645\u0646\u0639 <strong data-start=\"3459\" data-end=\"3478\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/li>\n<\/ul>\n<blockquote data-start=\"3508\" data-end=\"3659\">\n<p data-start=\"3510\" data-end=\"3659\">\ud83d\udcac &#8220;\u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0631\u064a\u0627\u0636\u064a\u060c \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u060c \u0623\u0646 \u064a\u062a\u0642\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0625\u0646\u0647 \u0627\u0644\u0633\u0631 \u0648\u0631\u0627\u0621 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u062a\u0633\u0642.&#8221; \u2014 <em data-start=\"3623\" data-end=\"3659\">\u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0641\u064a\u0631\u0627\u062c\u0648\u060c \u0623\u0645\u064a\u0631\u0629 \u0628\u0646 \u0639\u0644\u064a<\/em><\/p>\n<\/blockquote>\n<p data-start=\"3661\" data-end=\"3805\">\u064a\u062a\u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u0641\u064a\u0631\u0627\u063a\u0648 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u062f\u0631\u0648\u0633\u0627 \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u062d\u062a\u0649 \u0644\u0627 \u064a\u0636\u0637\u0631 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0644\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u064a\u0646 <strong data-start=\"3764\" data-end=\"3781\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0627\u062f<\/strong> <strong data-start=\"3786\" data-end=\"3802\">\u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062d\u0633\u0646<\/strong>.<\/p>\n<h2 data-start=\"3812\" data-end=\"3857\">\u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/h2>\n<p data-start=\"3859\" data-end=\"4059\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u062d\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0631 \u0628\u0647\u0627 \u0623\u0639\u0636\u0627\u0624\u0646\u0627 \u0644\u064a\u0633\u062a \u062c\u0633\u062f\u064a\u0629 \u0641\u0642\u0637 \u2014 \u0628\u0644 \u0646\u0641\u0633\u064a\u0629. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0641\u0647\u0645 \u0627\u0644\u0645\u0631\u0623\u0629 <strong data-start=\"3994\" data-end=\"4002\">\u0634\u0643\u0644\u0647\u0627<\/strong>\u060c \u062a\u0643\u062a\u0633\u0628 \u062b\u0642\u0629 \u062a\u062a\u062c\u0627\u0648\u0632 <strong data-start=\"4049\" data-end=\"4056\">\u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>. <\/p>\n<p data-start=\"4061\" data-end=\"4317\">\u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u062a\u063a\u0630\u064a\u0629 \u0631\u0627\u062c\u0639\u0629 \u0641\u0648\u0631\u064a\u0629 \u0648\u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u0646\u0639 <strong data-start=\"4131\" data-end=\"4151\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 <strong data-start=\"4209\" data-end=\"4219\">\u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong> \u0623\u0648 <strong data-start=\"4221\" data-end=\"4234\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/strong> \u0623\u0648 <strong data-start=\"4239\" data-end=\"4264\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c \u064a\u0636\u0645\u0646 \u0641\u0631\u064a\u0642\u0646\u0627 \u062d\u0631\u0643\u062a\u0643 \u0628\u0623\u0645\u0627\u0646 \u0648\u0643\u0641\u0627\u0621\u0629. <\/p>\n<p data-start=\"4319\" data-end=\"4494\"><strong data-start=\"4319\" data-end=\"4359\">\u0645\u062b\u0627\u0644: \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u062d\u0642\u0642 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0633\u0643\u0648\u0627\u062a<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0642\u062f\u0645\u0627\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646<\/li>\n<p> \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/p>\n<li>\u0627\u0644\u0646\u0648\u0627\u0629 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629<\/li>\n<li>\u0627\u0644\u0643\u0639\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/li>\n<li>\u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0645\u0635\u0637\u0641\u062a\u0627\u0646 \u0645\u0639 \u0623\u0635\u0627\u0628\u0639<\/li>\n<p> \u0627\u0644\u0642\u062f\u0645<\/p>\n<li>\u0635\u062f\u0631 \u0645\u0631\u0641\u0648\u0639\u060c \u0648\u0643\u062a\u0641\u0627\u0647 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641<\/li>\n<\/ul>\n<p data-start=\"4496\" data-end=\"4659\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u0644\u0627 \u064a\u062d\u0633\u0646 \u0641\u0642\u0637 \u0646\u062a\u0627\u0626\u062c <strong data-start=\"4527\" data-end=\"4548\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629<\/strong> \u060c \u0628\u0644 \u064a\u0639\u0632\u0632 \u0623\u064a\u0636\u0627 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0641\u062e\u0631 \u0628\u062a\u0642\u062f\u0645\u0647\u0627 \u2014 \u0644\u0627 \u0623\u0646 \u062a\u062e\u0627\u0641 \u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621. <\/p>\n<h2 data-start=\"4737\" data-end=\"4790\">\u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631<\/h2>\n<p data-start=\"4792\" data-end=\"4945\">Virago Fitness Ajman \u0644\u064a\u0633 \u0645\u062c\u0631\u062f <strong data-start=\"4832\" data-end=\"4839\">\u0646\u0627\u062f\u064a<\/strong> \u0631\u064a\u0627\u0636\u064a \u0622\u062e\u0631 \u2014 \u0625\u0646\u0647 <strong data-start=\"4849\" data-end=\"4877\">\u0646\u0627\u062f \u0644\u064a\u0627\u0642\u0629 \u0646\u0633\u0627\u0626\u064a \u0641\u0642\u0637<\/strong> \u0645\u0635\u0645\u0645 \u0644\u062a\u0645\u0643\u064a\u0646 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0645\u0646 <strong data-start=\"4913\" data-end=\"4942\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631\u060c \u0648\u0644\u064a\u0633 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631<\/strong>.<\/p>\n<p data-start=\"4947\" data-end=\"4987\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062c\u0639\u0644 \u0646\u0647\u062c\u0646\u0627 \u0641\u0631\u064a\u062f\u0627:<\/p>\n<ul>\n<li data-start=\"4991\" data-end=\"5115\"><strong data-start=\"4991\" data-end=\"5021\">\u0645\u062f\u0631\u0628\u0627\u062a \u0645\u0639\u062a\u0645\u062f\u0627\u062a:<\/strong> \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0645\u0624\u0647\u0644\u0648\u0646 \u0641\u064a \u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0648\u0636\u0639\u064a\u0629.<\/li>\n<li data-start=\"5118\" data-end=\"5220\"><strong data-start=\"5118\" data-end=\"5148\">\u062e\u0637\u0637 \u062a\u062f\u0631\u064a\u0628 \u0645\u062e\u0635\u0635\u0629:<\/strong> \u0643\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0628\u0646\u064a \u062d\u0648\u0644 \u062c\u062f\u0648\u0644\u0643\u060c \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0637\u0627\u0642\u062a\u0643\u060c \u0648\u0623\u0647\u062f\u0627\u0641\u0643.<\/li>\n<li data-start=\"5223\" data-end=\"5321\"><strong data-start=\"5223\" data-end=\"5247\">\u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629:<\/strong> \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u0627\u0644\u0628\u0627\u0631\u060c \u0627\u0644\u0636\u062e\u060c \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a.<\/li>\n<li data-start=\"5324\" data-end=\"5412\"><strong data-start=\"5324\" data-end=\"5349\">\u0645\u062c\u062a\u0645\u0639 \u062f\u0627\u0639\u0645:<\/strong> \u0645\u0646\u0637\u0642\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0643\u0627\u0645 \u062d\u064a\u062b \u062a\u0634\u062c\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u0636\u0647\u0646 \u0627\u0644\u0628\u0639\u0636 \u064a\u0648\u0645\u064a\u0627.<\/li>\n<li data-start=\"5415\" data-end=\"5535\"><strong data-start=\"5415\" data-end=\"5440\">\u0639\u0636\u0648\u064a\u0627\u062a \u0645\u0631\u0646\u0629:<\/strong> \u0645\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0625\u0644\u0649 \u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0628\u0644\u0627\u062a\u064a\u0646\u060c \u062a\u0634\u0645\u0644 \u0643\u0644 \u062e\u0637\u0629 \u0645\u0648\u0627\u0642\u0641 \u0645\u062c\u0627\u0646\u064a\u0629 \u0648\u062a\u0648\u0642\u064a\u062a \u0645\u0631\u0646.<\/li>\n<\/ul>\n<p data-start=\"5537\" data-end=\"5739\"><strong data-start=\"5541\" data-end=\"5560\">\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0641\u0642\u0637 \u0641\u064a <strong data-start=\"5570\" data-end=\"5605\">\u0645\u0631\u0643\u0632 \u0633\u064a\u062a\u064a \u0644\u0627\u064a\u0641 \u0627\u0644\u062a\u0644\u0647\u060c \u0639\u062c\u0645\u0627\u0646\u060c<\/strong> \u062a\u062c\u0639\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u062a\u0627\u062d\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0639\u062c\u0645\u0627\u0646 \u0648\u0627\u0644\u0634\u0627\u0631\u0642\u0629 \u0648\u062d\u062a\u0649 \u062f\u0628\u064a \u2014 \u062f\u0648\u0646 \u0628\u064a\u0626\u0627\u062a \u0645\u0632\u062f\u062d\u0645\u0629 \u0648\u0645\u062e\u062a\u0644\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0643\u0628\u0631\u0649.<\/p>\n<h2 data-start=\"6544\" data-end=\"6585\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u062e\u0627\u0631\u062c \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/h2>\n<p data-start=\"6587\" data-end=\"6733\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0644\u0627 \u062a\u0628\u0646\u0649 \u0641\u0642\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u2014 \u0628\u0644 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627. <\/p>\n<p data-start=\"6735\" data-end=\"6763\"><strong data-start=\"6735\" data-end=\"6761\">\u062d\u0644\u0648\u0644 \u0630\u0643\u064a\u0629 \u0641\u064a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"6766\" data-end=\"6821\">\u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u062d\u062f\u064a\u062b \u0627\u0644\u0633\u0644\u0628\u064a \u0645\u0639 \u0627\u0644\u0630\u0627\u062a \u0628\u062f\u0627\u0641\u0639 \u0648\u0627\u0642\u0639\u064a.<\/li>\n<li data-start=\"6824\" data-end=\"6886\">\u0627\u0645\u0634 \u0623\u0648 \u062a\u0645\u062f\u062f \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u064a.<\/li>\n<li data-start=\"6889\" data-end=\"6965\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u2014 \u0641\u0627\u0644\u062c\u0641\u0627\u0641 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 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data-end=\"7362\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u0643\u0644 \u062f\u0648\u0631\u0629 \u0648\u0645\u062f\u0631\u0628\u0629 \u0648\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0628\u0646\u064a\u0629 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0633\u0627\u0621:<\/p>\n<ul>\n<li data-start=\"7433\" data-end=\"7447\">\u062a\u062d\u0631\u0643 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631<\/li>\n<li data-start=\"7450\" data-end=\"7468\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/li>\n<li data-start=\"7471\" data-end=\"7494\">\u0628\u0646\u0627\u0621 \u0639\u0627\u062f\u0627\u062a \u062a\u062f\u0648\u0645 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629<\/li>\n<li data-start=\"7497\" data-end=\"7568\">\u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0643\u0644 \u062c\u0644\u0633\u0629 \u0641\u064a <strong data-start=\"7526\" data-end=\"7545\">\u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u062a\u0634\u0639\u0631 \u0648\u0643\u0623\u0646\u0643 \u0641\u064a \u0628\u064a\u062a\u0643<\/li>\n<\/ul>\n<p data-start=\"7632\" data-end=\"7792\">\ud83d\udc49 <a href=\"https:\/\/viragofitness.ae\/about-classes\/\"><strong data-start=\"7635\" data-end=\"7664\">\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0627\u0644\u064a\u0648\u0645<\/strong><\/a> \u2013 \u0627\u0628\u062f\u0623 \u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0648\u0644 \u062d\u0635\u0629 \u0645\u062c\u0627\u0646\u0627.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f 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\u0627\u0644\u062d\u0633\u0646\u0629\u060c \u062a\u0631\u062a\u0643\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u062e\u0637\u0627\u0621 \u0635\u063a\u064a\u0631\u0629 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