{"id":8623,"date":"2025-11-06T14:34:44","date_gmt":"2025-11-06T14:34:44","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d9%88%d8%af%d8%a9-%d8%a5%d9%84%d9%89-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%ad\/"},"modified":"2025-11-06T14:34:44","modified_gmt":"2025-11-06T14:34:44","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d9%88%d8%af%d8%a9-%d8%a5%d9%84%d9%89-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%ad","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d9%88%d8%af%d8%a9-%d8%a5%d9%84%d9%89-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%ad\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 (\u062f\u0648\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642)"},"content":{"rendered":"<p data-start=\"243\" data-end=\"535\">\u0623\u062e\u0630 <strong data-start=\"252\" data-end=\"266\">\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong> \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u062d\u062f\u062b \u0644\u0644\u062c\u0645\u064a\u0639 \u2014 \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0631\u0645\u0636\u0627\u0646\u060c \u0623\u0648 \u0634\u0647\u0648\u0631 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0625\u0635\u0627\u0628\u0629\u060c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0645\u0648\u0633\u0645 \u0645\u0632\u062f\u062d\u0645 \u0645\u0646 \u0627\u0644\u062d\u064a\u0627\u0629. \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u064a\u0628\u062f\u0623 \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0627\u0648\u0644 <strong data-start=\"460\" data-end=\"485\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u062f\u0648\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0648 \u0627\u0644\u0645\u062e\u0627\u0637\u0631\u0629 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642. <\/p>\n<p data-start=\"537\" data-end=\"968\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0641\u0643\u0631\u0629 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0623\u0648 <strong data-start=\"576\" data-end=\"606\">\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u062c\u062f\u062f\u0627<\/strong> \u0628\u0634\u0639\u0648\u0631 \u0645\u062e\u064a\u0641\u060c \u0641\u0623\u0646\u062a \u0644\u0633\u062a \u0648\u062d\u062f\u0643. \u064a\u062a\u0641\u0642 \u062e\u0628\u0631\u0627\u0621 \u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0628\u0639\u062f <strong data-start=\"685\" data-end=\"705\">\u063a\u064a\u0627\u0628 \u0637\u0648\u064a\u0644<\/strong>\u060c \u0644\u0627 \u062a\u062e\u062a\u0641\u064a <strong data-start=\"719\" data-end=\"736\">\u0630\u0627\u0643\u0631\u0629 \u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u2014 \u0628\u0644 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0641\u0642\u0637 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u062a 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(\u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0645\u0633\u062a\u062d\u064a\u0644\u0629)<\/strong><\/h3>\n<p data-start=\"1048\" data-end=\"1312\">\u0628\u0639\u062f <strong data-start=\"1056\" data-end=\"1070\">\u0641\u062a\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0637\u0648\u064a\u0644\u0629<\/strong>\u060c \u0642\u062f \u062a\u0644\u0627\u062d\u0638 \u0623\u0646 \u0642\u0648\u062a\u0643 \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062f\u0627\u0641\u0639 \u0642\u062f \u0627\u0646\u062e\u0641\u0636\u062a. \u0631\u0628\u0645\u0627 \u062a\u0634\u0639\u0631 \u0623\u0646 <strong data-start=\"1153\" data-end=\"1166\">\u0623\u0648\u0644 \u062c\u0631\u064a<\/strong> \u0644\u062f\u064a\u0643 \u0623\u062b\u0642\u0644 \u0645\u0646 \u0642\u0628\u0644\u060c \u0623\u0648 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0628\u0636\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u0642\u0637. \u0647\u0630\u0627 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a \u2014 \u0648\u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u062c\u0633\u0645\u0643 \u0644\u062a\u0630\u0643\u064a\u0631\u0643 <strong data-start=\"1295\" data-end=\"1309\">\u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621<\/strong>.  <\/p>\n<p data-start=\"1314\" data-end=\"1657\">\u0623\u0643\u0628\u0631 \u062e\u0637\u0623 \u062a\u0631\u062a\u0643\u0628\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0646\u062f <strong data-start=\"1350\" data-end=\"1372\">\u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0639\u0648\u062f\u0629<\/strong> \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0648 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0634\u062f\u064a\u062f \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u062c\u062f\u0627. \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0642\u062f\u064a\u0645 \u0628\u0623\u0642\u0635\u0649 \u0643\u062b\u0627\u0641\u0629 \u064a\u0632\u064a\u062f \u0641\u0642\u0637 <strong data-start=\"1488\" data-end=\"1506\">\u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>\u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0639\u0628. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c <strong data-start=\"1549\" data-end=\"1579\">\u0627\u0628\u062f\u0623 \u0628\u0643\u062b\u0627\u0641\u0629 \u0623\u0642\u0644<\/strong>\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0623\u0639\u0637 \u062c\u0633\u0645\u0643 \u0648\u0642\u062a\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a.  <\/p>\n<blockquote data-start=\"1659\" data-end=\"1719\">\n<p data-start=\"1661\" data-end=\"1719\">\ud83d\udcac &#8220;\u0627\u0644\u0633\u0631 \u0644\u064a\u0633 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u2014 \u0628\u0644 \u0647\u0648 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621.&#8221;<\/p>\n<\/blockquote>\n<p data-start=\"1721\" data-end=\"1875\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0644\u064a\u0633\u062a \u0645\u0639\u0627\u0642\u0628\u0629 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0642\u0641\u061b \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 <strong data-start=\"1785\" data-end=\"1802\">\u0628\u0627\u0644\u0628\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u062c\u064a\u0627<\/strong> \u060c \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629\u060c \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u062d\u0631\u0643\u0629 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\u0627\u0644\u0633\u0631\u064a\u0639<\/strong> \u0644\u0645\u062f\u0629 20-30 \u062f\u0642\u064a\u0642\u0629 \u064a\u062d\u062a\u0633\u0628. \u062d\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u064a \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0647\u0644\u0629 \u2014 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.  <\/p>\n<p data-start=\"2178\" data-end=\"2520\">\u0645\u0639 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 <strong data-start=\"2226\" data-end=\"2240\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/strong> \u0625\u0644\u0649 <strong data-start=\"2244\" data-end=\"2261\">\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/strong> \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <strong data-start=\"2271\" data-end=\"2282\">\u0628\u064a\u0644\u0648\u062a\u0648\u0646<\/strong> \u0623\u0648 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u062c\u0644\u0633\u0627\u062a <strong data-start=\"2313\" data-end=\"2323\">\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0644\u0637\u064a\u0641\u0629. \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629\u060c \u0642\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"2370\" data-end=\"2384\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> <strong data-start=\"2389\" data-end=\"2408\">\u0648\u0623\u0634\u0631\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0644\u0625\u0639\u0627\u062f\u0629 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"2498\" data-end=\"2517\">\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>. <\/p>\n<p data-start=\"2522\" data-end=\"2572\">\u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 <strong data-start=\"2543\" data-end=\"2570\">\u0644\u0623\u0633\u0628\u0648\u0639\u0643 \u0627\u0644\u0623\u0648\u0644 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<\/strong><\/p>\n<ul>\n<li data-start=\"2575\" data-end=\"2636\"><strong data-start=\"2575\" data-end=\"2585\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644:<\/strong> 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0634\u064a \u0633\u0631\u064a\u0639 + 5 \u062f\u0642\u0627\u0626\u0642 <strong data-start=\"2612\" data-end=\"2634\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629<\/strong><\/li>\n<li data-start=\"2639\" data-end=\"2717\"><strong data-start=\"2639\" data-end=\"2649\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b:<\/strong> <strong data-start=\"2668\" data-end=\"2689\">\u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629<\/strong> \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u0645\u062f\u0629 25 \u062f\u0642\u064a\u0642\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 <strong data-start=\"2695\" data-end=\"2715\">\u0623\u0631\u0628\u0637\u0629 \u0645\u0642\u0627\u0648\u0645\u0629<\/strong><\/li>\n<li data-start=\"2720\" data-end=\"2772\"><strong data-start=\"2720\" data-end=\"2730\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633:<\/strong> \u0645\u0632\u064a\u062c 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a + \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li data-start=\"2775\" data-end=\"2818\"><strong data-start=\"2775\" data-end=\"2785\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0639:<\/strong> \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/li>\n<\/ul>\n<p data-start=\"2820\" data-end=\"3041\">\u0628\u063a\u0636 <strong data-start=\"2834\" data-end=\"2851\">\u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u0627\u0633\u062a\u063a\u0631\u0642\u062a\u0647\u0627<\/strong> \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0625\u064a\u0642\u0627\u0639\u0643\u060c \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 <strong data-start=\"2890\" data-end=\"2913\">\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643<\/strong> \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629. \u0633\u062a\u062a\u0641\u0627\u062c\u0623 \u0628\u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u0639\u0648\u062f\u0629 <strong data-start=\"2984\" data-end=\"3001\">\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u062d\u0631\u0643 \u0628\u0642\u0635\u062f \u0648\u0627\u0636\u062d. <\/p>\n<blockquote data-start=\"3043\" data-end=\"3112\">\n<p data-start=\"3045\" data-end=\"3112\">&#8220;\u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0634\u0641\u0649 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u062f\u0627\u0641\u0639. \u0627\u0628\u062f\u0623 \u0635\u063a\u064a\u0631\u0627 \u2014 \u0644\u0643\u0646 \u0627\u0628\u062f\u0623.&#8221;<\/p>\n<\/blockquote>\n<h3 data-start=\"291\" data-end=\"341\"><strong data-start=\"295\" data-end=\"341\">\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0630\u0643\u064a\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong><\/h3>\n<p data-start=\"343\" data-end=\"708\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u062c\u062f\u062f\u0627\u060c \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a <strong data-start=\"390\" data-end=\"403\">\u0644\u0644\u0639\u0648\u062f\u0629<\/strong> \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0628\u0630\u0643\u0627\u0621. \u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u062a\u0639\u0631\u0642\u2014\u0628\u0644 \u0628\u0646\u0627\u0621 <strong data-start=\"483\" data-end=\"502\">\u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u0629<\/strong> \u064a\u0645\u0643\u0646\u0643 \u0641\u0639\u0644\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647. \u062a\u0631\u062a\u0643\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u062e\u0637\u0623 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0644\u0644\u0639\u0648\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u063a\u0627\u0644\u0628\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629\u061f     <strong data-start=\"678\" data-end=\"708\">\u062a\u062f\u0631\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631\u060c \u0644\u0627 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631.<\/strong><\/p>\n<h4 data-start=\"710\" data-end=\"741\"><strong data-start=\"715\" data-end=\"741\">1. \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643<\/strong><\/h4>\n<p data-start=\"743\" data-end=\"996\">\u0628\u0639\u062f <strong data-start=\"751\" data-end=\"765\">\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong>\u060c \u0633\u064a\u0631\u0633\u0644 \u062c\u0633\u0645\u0643 \u0625\u0634\u0627\u0631\u0627\u062a \u0648\u0627\u0636\u062d\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0641\u0649\u2014\u0627\u0644\u0634\u062f \u0623\u0648 <strong data-start=\"833\" data-end=\"852\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0623\u0648 \u0627\u0644\u062a\u0639\u0628 \u0647\u064a \u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0627\u0637\u0624 \u0648\u0644\u064a\u0633 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u064a\u0633\u062a \u0639\u0644\u0627\u0645\u0629 \u0636\u0639\u0641\u061b \u0647\u064a \u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0623\u0642\u0648\u0649 \u0641\u0639\u0644\u064a\u0627. <\/p>\n<p data-start=\"998\" data-end=\"1248\">\u0627\u0645\u0646\u062d \u062c\u0633\u0645\u0643 <strong data-start=\"1014\" data-end=\"1033\">\u0648\u0642\u062a\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 <strong data-start=\"1057\" data-end=\"1078\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c <strong data-start=\"1080\" data-end=\"1090\">\u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>\u060c \u0648\u0623\u064a\u0627\u0645 <strong data-start=\"1096\" data-end=\"1115\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/strong> \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0623\u0648 \u0627\u0644\u064a\u0648\u063a\u0627. \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0648 <strong data-start=\"1225\" data-end=\"1245\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>. <\/p>\n<blockquote data-start=\"3043\" data-end=\"3112\">\n<blockquote data-start=\"1250\" data-end=\"1306\">\n<p data-start=\"1252\" data-end=\"1306\">\ud83d\udcac &#8220;\u0627\u0644\u0631\u0627\u062d\u0629 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c\u060c \u0648\u0644\u064a\u0633\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0645\u0646\u0647.&#8221;<\/p>\n<\/blockquote>\n<\/blockquote>\n<p data-start=\"1308\" data-end=\"1493\">\u062a\u062a\u0628\u0639 \u0645\u0633\u062a\u0648\u0649 \u0637\u0627\u0642\u062a\u0643 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <strong data-start=\"1346\" data-end=\"1361\">\u062a\u0637\u0628\u064a\u0642 \u0644\u064a\u0627\u0642\u0629 \u0644\u0645\u0644\u0627\u062d\u0638\u0629<\/strong> \u0627\u0644\u0623\u0644\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0645\u0639 \u062a\u0642\u062f\u0645\u0643\u060c \u0633\u062a\u062c\u062f \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 <strong data-start=\"1447\" data-end=\"1468\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u062f\u0648\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642. <\/p>\n<h4 data-start=\"1495\" data-end=\"1537\"><strong data-start=\"1500\" data-end=\"1537\">2. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f\u0629<\/strong><\/h4>\n<p data-start=\"1539\" data-end=\"1763\">\u0639\u0646\u062f\u0645\u0627 <strong data-start=\"1548\" data-end=\"1569\">\u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>\u060c \u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u0623\u0646 \u062a\u0630\u0647\u0628 \u0645\u0628\u0627\u0634\u0631\u0629 <a href=\"https:\/\/viragofitness.ae\/blog\/5-common-workout-mistakes-women-make-and-how-to-fix-them\/\">\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629<\/a> \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0637\u0648\u064a\u0644 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a. \u0644\u0643\u0646 \u0627\u0644\u0642\u0641\u0632 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u2014 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 <strong data-start=\"1680\" data-end=\"1709\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629<\/strong> \u2014 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 <strong data-start=\"1720\" data-end=\"1736\"><a href=\"https:\/\/viragofitness.ae\/blog\/the-art-of-recovery-essential-strategies-for-womens-muscle-repair-and-injury-prevention\/\">\u062a\u0645\u0632\u0642\u0627\u062a \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/strong> \u0648\u0641\u062a\u0631\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0637\u0648\u064a\u0644\u0629. <\/p>\n<p data-start=\"1765\" data-end=\"2080\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0623\u0639\u062f \u0628\u0646\u0627\u0621 \u0623\u0633\u0627\u0633\u0643 <strong data-start=\"1803\" data-end=\"1818\">\u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> <a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0648\u062d\u0631\u0643\u0627\u062a \u0645\u062a\u062d\u0643\u0645<\/a> \u0628\u0647\u0627. \u0627\u0628\u062f\u0623 <strong data-start=\"1856\" data-end=\"1870\">\u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0623\u0648 <strong data-start=\"1874\" data-end=\"1893\">\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/strong>\u060c \u0645\u0639 \u0625\u062a\u0642\u0627\u0646 \u0643\u0644 \u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0627\u0646\u062f\u0641\u0627\u0639 \u0623\u0648 <strong data-start=\"1928\" data-end=\"1946\">\u0636\u063a\u0637 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633<\/strong> \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u0645\u0642\u0627\u0648\u0645\u0629. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <strong data-start=\"1979\" data-end=\"1999\">\u0623\u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0623\u064a\u0636\u0627 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0625\u0639\u0627\u062f\u0629 \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u062f\u0648\u0646 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0628\u0634\u0643\u0644 \u0632\u0627\u0626\u062f.  <\/p>\n<p data-start=\"2082\" data-end=\"2131\">\u062e\u0637\u0629 \u0628\u0633\u064a\u0637\u0629 <strong data-start=\"2099\" data-end=\"2124\">\u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u062d\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0644<\/strong> :<\/p>\n<ul>\n<li data-start=\"2134\" data-end=\"2191\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0646 1\u20132: \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/li>\n<li data-start=\"2194\" data-end=\"2250\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 3\u20134: \u0623\u0636\u0641 <strong data-start=\"2208\" data-end=\"2229\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> 2\u20133 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li data-start=\"2253\" data-end=\"2318\">\u0628\u0639\u062f \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0631\u0627\u0628\u0639: \u0632\u062f \u0645\u0646 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u2014\u0644\u064a\u0633 \u0643\u0644\u0647\u0627 \u062f\u0641\u0639\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<\/ul>\n<p data-start=\"2320\" data-end=\"2475\">\u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0645\u062b\u0644 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"2359\" data-end=\"2378\">\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u0623\u0648 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0633\u0631\u0639\u062a\u0643\u060c \u062a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062b\u0642\u064a\u0644 \u0645\u0628\u0643\u0631\u0627 \u062c\u062f\u0627.<\/p>\n<h4 data-start=\"2477\" data-end=\"2519\"><strong data-start=\"2482\" data-end=\"2519\">3. \u0645\u0632\u062c \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u062d\u0643\u0645\u0629<\/strong><\/h4>\n<p data-start=\"2521\" data-end=\"2819\">\u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629\u060c \u062a\u0630\u0647\u0628 \u0628\u0639\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"2560\" data-end=\"2570\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0636\u0627\u0626\u0639. \u0622\u062e\u0631\u0648\u0646 \u064a\u062a\u062c\u0646\u0628\u0648\u0646\u0647 \u062a\u0645\u0627\u0645\u0627. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0647\u064a \u0623\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0647\u0648 \u0627\u0644\u0645\u062b\u0627\u0644\u064a. \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"2681\" data-end=\"2702\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"2707\" data-end=\"2717\">\u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u064a\u062f\u0639\u0645 \u0627\u0644\u0623\u064a\u0636\u060c <strong data-start=\"2739\" data-end=\"2762\">\u0648\u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631<\/strong>\u060c \u0648\u064a\u0628\u0646\u064a <a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0642\u0648\u0629 \u0648\u0638\u064a\u0641\u064a\u0629<\/a> <strong data-start=\"2798\" data-end=\"2818\">\u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong>.   <\/p>\n<p data-start=\"2821\" data-end=\"2911\">\u0625\u0644\u064a\u0643 \u062c\u062f\u0648\u0644 \u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"2863\" data-end=\"2889\">\u0639\u0644\u0649 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u062f\u0648\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0630\u0644\u0643:<\/p>\n<ul>\n<li data-start=\"2914\" data-end=\"2986\">\u064a\u0648\u0645\u0627\u0646 <strong data-start=\"2924\" data-end=\"2945\">\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> (\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u062d\u0631\u0629 \u0623\u0648 \u0623\u0631\u0628\u0637\u0629 \u0645\u0642\u0627\u0648\u0645\u0629)<\/li>\n<li data-start=\"2989\" data-end=\"3040\">\u064a\u0648\u0645\u0627\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"2999\" data-end=\"3009\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> (\u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u062c\u0631\u064a\u060c \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629)<\/li>\n<li data-start=\"3043\" data-end=\"3076\">\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 <strong data-start=\"3052\" data-end=\"3076\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong><\/li>\n<li data-start=\"3079\" data-end=\"3113\"><strong data-start=\"3089\" data-end=\"3113\">\u064a\u0648\u0645\u0627\u0646 \u0631\u0627\u062d\u0629 \u0623\u0648 \u062a\u0639\u0627\u0641\u064a \u0646\u0634\u0637\u0627\u0646<\/strong><\/li>\n<\/ul>\n<p data-start=\"3115\" data-end=\"3368\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"3132\" data-end=\"3150\">\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u060c \u0627\u0628\u062f\u0623 \u0628\u062c\u0644\u0633\u0627\u062a <strong data-start=\"3172\" data-end=\"3194\">\u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u2014\u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u062a\u0644\u064a\u0647\u0627 \u0631\u0627\u062d\u0629 (\u0645\u062b\u0644 <strong data-start=\"3240\" data-end=\"3276\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629<\/strong>\u060c \u0623\u0648 HIIT). \u062c\u0644\u0633\u0629 <strong data-start=\"3304\" data-end=\"3312\">\u0623\u0648 \u062c\u0644\u0633\u062a\u064a\u0646 HIIT<\/strong> \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u062a\u0643\u0641\u064a \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u0645\u0644 \u0628\u0623\u0645\u0627\u0646. <\/p>\n<h4 data-start=\"3370\" data-end=\"3414\"><strong data-start=\"3375\" data-end=\"3414\">4. \u0636\u0639 \u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0642\u0639\u064a\u0629<\/strong><\/h4>\n<p data-start=\"3416\" data-end=\"3635\">\u0623\u062d\u062f \u0623\u0633\u0628\u0627\u0628 \u0635\u0639\u0648\u0628\u0629 <strong data-start=\"3440\" data-end=\"3467\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u0648\u062a\u064a\u0646<\/strong> \u0647\u0648 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0647\u062f\u0641\u0646 \u0625\u0644\u0649 \u0627\u0644\u0643\u0645\u0627\u0644 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u0642\u062f\u0645. \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0646\u0627\u0633\u0628 <strong data-start=\"3541\" data-end=\"3558\"><a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/a><\/strong> \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645\u0629 <strong data-start=\"3585\" data-end=\"3602\">\u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0627\u0644\u062d\u0627\u0644\u064a\u060c \u0648\u0644\u064a\u0633 \u0645\u0639 \u0623\u062f\u0627\u0626\u0643 \u0642\u0628\u0644 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629. <\/p>\n<p data-start=\"3637\" data-end=\"3851\">\u0627\u0628\u062f\u0623 \u0628\u062b\u0644\u0627\u062b <strong data-start=\"3654\" data-end=\"3673\">\u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong>\u060c \u0645\u0639 \u062a\u0631\u0643 \u0648\u0642\u062a <strong data-start=\"3692\" data-end=\"3709\">\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>. \u0645\u0639 \u0646\u0645\u0648 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643\u060c \u0632\u062f \u0645\u0646 \u062a\u0643\u0631\u0627\u0631 \u0623\u0648 \u0645\u062f\u0629 \u0627\u0644\u0644\u0639\u0628 \u062a\u062f\u0631\u064a\u062c\u064a\u0627. \u062a\u0630\u0643\u0631\u2014\u0627\u0644\u062a\u0642\u062f\u0645 \u0644\u064a\u0633 \u0639\u0646 \u0627\u0644\u0634\u062f\u0629\u060c \u0628\u0644 \u0627\u0644\u0627\u062a\u0633\u0627\u0642.  <\/p>\n<blockquote data-start=\"3043\" data-end=\"3112\">\n<blockquote data-start=\"3853\" data-end=\"3942\">\n<p data-start=\"3855\" data-end=\"3942\">&#8220;\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u0633\u062a\u0645\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062e\u0637\u062a\u0643 \u062a\u0646\u0627\u0633\u0628 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0643\u0633.&#8221;<\/p>\n<\/blockquote>\n<\/blockquote>\n<p data-start=\"3944\" data-end=\"4042\">\u0647\u0630\u0647 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u0645\u0631\u0646\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"3976\" data-end=\"4003\">\u0639\u0644\u0649 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0648\u0631<\/strong> \u062f\u0648\u0646 \u0636\u063a\u0637 \u0623\u0648 \u0630\u0646\u0628.<\/p>\n<h3 data-start=\"266\" data-end=\"326\"><strong data-start=\"270\" data-end=\"326\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0632\u062e\u0645 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629<\/strong><\/h3>\n<p data-start=\"328\" data-end=\"559\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0639\u064a\u062f \u0628\u062f\u0621 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0648\u062a\u0639\u062f\u0644 <strong data-start=\"382\" data-end=\"399\">\u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong>\u060c \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062a\u0627\u0644\u064a \u0647\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0632\u062e\u0645. \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u0645\u0631\u0627 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0635\u0639\u0628 \u0645\u0646 \u0627\u0644\u0628\u062f\u0621\u2014\u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u0627 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0641\u064a\u0647 \u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0644\u062d\u0642\u064a\u0642\u064a. <\/p>\n<h4 data-start=\"561\" data-end=\"597\"><strong data-start=\"566\" data-end=\"597\">1. \u0623\u0639\u062f \u062a\u0639\u0631\u064a\u0641 \u062f\u0648\u0627\u0641\u0639\u0643<\/strong><\/h4>\n<p data-start=\"599\" data-end=\"840\">\u0639\u0646\u062f\u0645\u0627 <strong data-start=\"608\" data-end=\"633\">\u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong>\u060c \u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u2014\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u062c\u0633\u062f\u0643 &#8220;\u0642\u0628\u0644 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629&#8221;. \u0644\u0643\u0646 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0647\u064a \u0631\u0624\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0648\u0633\u064a\u0644\u0629 <strong data-start=\"788\" data-end=\"837\"><a href=\"https:\/\/viragofitness.ae\/blog\/feel-energized-aerobic-classes-for-women-at-virago-in-ajman\/\">\u0644\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0642\u0648\u0629<\/a> \u0648\u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong>. <\/p>\n<p data-start=\"842\" data-end=\"857\">\u0627\u0633\u0623\u0644 \u0646\u0641\u0633\u0643:<\/p>\n<ul>\n<li data-start=\"860\" data-end=\"908\">\u0645\u0627 \u0627\u0644\u0630\u064a \u062c\u0639\u0644\u0643 \u062a\u062d\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0628\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u0643\u061f<\/li>\n<li data-start=\"911\" data-end=\"969\">\u0645\u0627 \u0646\u0648\u0639 <strong data-start=\"924\" data-end=\"943\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647 \u062d\u0642\u0627\u061f<\/li>\n<li data-start=\"972\" data-end=\"1017\">\u0643\u064a\u0641 \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0639\u062f \u0643\u0644 \u062c\u0644\u0633\u0629\u061f<\/li>\n<\/ul>\n<p data-start=\"1019\" data-end=\"1236\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 <strong data-start=\"1034\" data-end=\"1065\">\u0643\u064a\u0641 \u064a\u062c\u0639\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0634\u0639\u0631<\/strong>\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0643\u064a\u0641 \u062a\u062c\u0639\u0644\u0643 \u062a\u0628\u062f\u0648\u060c \u0633\u062a\u062c\u062f \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 <strong data-start=\"1124\" data-end=\"1149\">\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u0643<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u062a\u0630\u0643\u0631\u2014\u0643\u0644 \u0627\u0646\u062a\u0635\u0627\u0631 \u0635\u063a\u064a\u0631 \u0644\u0647 \u0642\u064a\u0645\u0629\u060c \u0648\u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u062f\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0645\u062b\u0627\u0644\u064a\u0627. <\/p>\n<h4 data-start=\"1238\" data-end=\"1278\"><strong data-start=\"1243\" data-end=\"1278\">2. \u0627\u062d\u062a\u0636\u0646 \u0642\u0648\u0629 \u0627\u0644\u0631\u0648\u062a\u064a\u0646<\/strong><\/h4>\n<p data-start=\"1280\" data-end=\"1503\"><strong data-start=\"1285\" data-end=\"1311\">\u062c\u0633\u0645\u0643 \u064a\u062d\u0628 \u0627\u0644\u0627\u062a\u0633\u0627\u0642<\/strong>. \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u062a\u062e\u0635\u064a\u0635 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637\u060c \u0641\u0625\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0634\u064a\u0621 \u064a\u0648\u0645\u064a\u0627 \u2014 \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u062f\u062f\u060c <strong data-start=\"1392\" data-end=\"1406\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/strong>\u060c \u0623\u0648 <strong data-start=\"1417\" data-end=\"1438\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0627\u0644\u0633\u0631\u064a\u0639 \u2014 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639\u0643 <strong data-start=\"1470\" data-end=\"1493\">\u0648\u0628\u0646\u0627\u0621 \u0630\u0627\u0643\u0631\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong> \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. <\/p>\n<p data-start=\"1505\" data-end=\"1550\">\u0623\u0646\u0634\u0626 \u0625\u0634\u0627\u0631\u0627\u062a \u0628\u0635\u0631\u064a\u0629 \u062a\u0630\u0643\u0631\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629:<\/p>\n<ul>\n<li data-start=\"1553\" data-end=\"1601\">\u062c\u0647\u0632 <strong data-start=\"1566\" data-end=\"1581\">\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong> \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629.<\/li>\n<li data-start=\"1604\" data-end=\"1659\">\u062d\u062f\u062f \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062c\u062f\u0648\u0644\u0643 \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0627\u0639\u064a\u062f.<\/li>\n<li data-start=\"1662\" data-end=\"1717\">\u062a\u0627\u0628\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a <strong data-start=\"1687\" data-end=\"1702\">\u062a\u0637\u0628\u064a\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u0623\u0648 \u062f\u0641\u062a\u0631 \u0645\u0644\u0627\u062d\u0638\u0627\u062a.<\/li>\n<\/ul>\n<p data-start=\"1719\" data-end=\"1902\">\u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u0628\u0642\u064a\u0643 \u0645\u0633\u0624\u0648\u0644\u0627 \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0644\u0627\u0634\u0649 \u0627\u0644\u062f\u0627\u0641\u0639. \u062e\u0644\u0627\u0644 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u062a\u0635\u0628\u062d \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u064a\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 <strong data-start=\"1859\" data-end=\"1880\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631<\/strong> \u062d\u062a\u0649 \u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0645\u0632\u062f\u062d\u0645\u0629. <\/p>\n<h4 data-start=\"1904\" data-end=\"1945\"><strong data-start=\"1909\" data-end=\"1945\">3. \u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629<\/strong><\/h4>\n<p data-start=\"1947\" data-end=\"2139\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u0645\u0631\u0627\u060c \u0641\u0644\u0627 \u062a\u0645\u0636\u064a \u0642\u062f\u0645\u0627 \u0648\u062d\u062f\u0643. \u0627\u0646\u0636\u0645 \u0625\u0644\u0649 <strong data-start=\"2007\" data-end=\"2032\"><a href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u062f\u0631\u0648\u0633 \u0644\u064a\u0627\u0642\u0629 \u062c\u0645\u0627\u0639\u064a\u0629<\/a><\/strong> \u0623\u0648 \u062a\u062f\u0631\u0628 \u0645\u0639 <strong data-start=\"2049\" data-end=\"2069\">\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a<\/strong> \u064a\u0645\u0643\u0646\u0647 \u062a\u062e\u0635\u064a\u0635 <strong data-start=\"2087\" data-end=\"2104\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628<\/strong> \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0637\u0627\u0642\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643. <\/p>\n<p data-start=\"2141\" data-end=\"2506\">\u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u0625\u0645\u0627\u0631\u0627\u062a\u060c \u064a\u0648\u0641\u0631 <strong data-start=\"2163\" data-end=\"2187\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u0628\u064a\u0626\u0629 \u062a\u0645\u0643\u064a\u0646\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0623\u0645\u0627\u0646 \u0648\u062b\u0642\u0629. \u064a\u0631\u0634\u062f\u0643 <a href=\"https:\/\/viragofitness.ae\/personal-training-for-ladies-ajman\/\">\u0645\u062f\u0631\u0628\u0627\u062a\u0646\u0627 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0627\u062a<\/a> \u062e\u0644\u0627\u0644 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0623\u0648 \u0643\u0627\u0631\u062f\u064a\u0648\u2014\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"2407\" data-end=\"2455\">\u0639\u0644\u0649 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong> \u062f\u0648\u0646 \u0636\u063a\u0637 \u0627\u0644\u062d\u0643\u0645 \u0623\u0648 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629. <\/p>\n<p data-start=\"2508\" data-end=\"2617\">\u0633\u062a\u062c\u062f \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0627\u0644\u062d\u0636\u0648\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u062d\u0627\u0637\u0627 <a href=\"https:\/\/viragofitness.ae\/blog\/ultimate-womens-fitness-and-health-guide-ajman\/\">\u0628\u0646\u0633\u0627\u0621 \u062f\u0627\u0639\u0645\u0627\u062a<\/a> \u064a\u0633\u064a\u0631\u0646 \u0646\u0641\u0633 <strong data-start=\"2597\" data-end=\"2616\">\u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong>.<\/p>\n<h4 data-start=\"2619\" data-end=\"2650\"><strong data-start=\"2624\" data-end=\"2650\">4. \u0643\u0646 \u0644\u0637\u064a\u0641\u0627 \u0645\u0639 \u0646\u0641\u0633\u0643<\/strong><\/h4>\n<p data-start=\"2652\" data-end=\"2875\">\u0644\u0627 \u064a\u0647\u0645 <strong data-start=\"2670\" data-end=\"2682\">\u0643\u0645 \u0627\u0633\u062a\u063a\u0631\u0642\u062a<\/strong> \u0627\u0633\u062a\u0631\u0627\u062d\u0629\u2014\u0633\u0648\u0627\u0621 \u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0648 \u062d\u062a\u0649 \u0634\u0647\u0648\u0631. \u0627\u0644\u0645\u0647\u0645 \u0623\u0646\u0643 \u0628\u062f\u0623\u062a \u0645\u0646 \u062c\u062f\u064a\u062f. \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0646\u0627\u062f\u0631\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u062e\u0637\u064a\u0627\u061b \u0625\u0646\u0647\u0627 \u062f\u0648\u0631\u0629 <strong data-start=\"2825\" data-end=\"2872\">\u0645\u0646 \u0627\u0644\u0628\u062f\u0621\u060c \u0648\u0627\u0644\u062a\u0639\u0644\u0645\u060c \u0648\u0627\u0644\u062a\u0648\u0642\u0641\u060c \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u062f\u0621<\/strong>.  <\/p>\n<p data-start=\"2877\" data-end=\"3083\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u0627 \u0641\u0642\u062f\u062a\u0647\u060c \u0627\u062d\u062a\u0641\u0644 \u0628\u0645\u0627 \u062a\u0633\u062a\u0639\u064a\u062f\u0647\u2014\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633. \u0625\u0630\u0627 \u062a\u062e\u0637\u064a\u062a \u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062a\u0639\u0628\u060c \u062a\u0630\u0643\u0631 \u0623\u0646 <strong data-start=\"3035\" data-end=\"3056\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644\u064a\u0629. <\/p>\n<blockquote data-start=\"3043\" data-end=\"3112\">\n<blockquote data-start=\"3085\" data-end=\"3175\">\n<p data-start=\"3087\" data-end=\"3175\">&#8220;\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0644\u064a\u0633\u062a \u0639\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062b\u0627\u0644\u064a\u0627. \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 \u0628\u0623\u0646 \u062a\u0643\u0648\u0646 \u062d\u0627\u0636\u0631\u0627 \u0644\u0646\u0641\u0633\u0643\u2014\u0645\u0631\u0627\u0631\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u0627.&#8221;<\/p>\n<\/blockquote>\n<\/blockquote>\n<h4 data-start=\"3177\" data-end=\"3215\"><strong data-start=\"3182\" data-end=\"3215\">5. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0634\u0643\u060c \u0627\u0628\u062f\u0623 \u0635\u063a\u064a\u0631\u0627<\/strong><\/h4>\n<p data-start=\"3217\" data-end=\"3502\">\u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0643 \u0639\u0627\u0644\u0642\u061f \u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a. <strong data-start=\"3257\" data-end=\"3275\">\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642<\/strong>\u060c \u0623\u0648 \u0628\u0639\u0636 <strong data-start=\"3283\" data-end=\"3307\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c \u0623\u0648 \u062c\u0648\u0644\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"3323\" data-end=\"3342\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u062f \u0625\u0634\u0639\u0627\u0644 \u062d\u0645\u0627\u0633\u0643. \u062a\u0630\u0643\u0631 \u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062c\u0633\u0645\u0643 \u0628\u0645\u062f\u0649 \u0631\u0648\u0639\u0629 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0628\u0627\u062a \u064a\u0648\u0645\u0627 \u0628\u0639\u062f \u064a\u0648\u0645.   <\/p>\n<p data-start=\"3504\" data-end=\"3783\">\u0625\u0630\u0627 \u0623\u0631\u062f\u062a <strong data-start=\"3519\" data-end=\"3544\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u062c\u0631\u064a<\/strong>\u060c \u0627\u0628\u062f\u0623 \u0628\u0641\u062a\u0631\u0627\u062a \u0645\u062a\u0642\u0637\u0639\u0629\u2014\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637. \u0632\u062f \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0633\u062a\u062a\u0641\u0627\u062c\u0623 \u0628\u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u0639\u0648\u062f\u0629 <strong data-start=\"3721\" data-end=\"3738\">\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.  <\/p>\n<h3 data-start=\"3790\" data-end=\"3812\"><strong data-start=\"3794\" data-end=\"3812\">\u0627\u0641\u0643\u0627\u0631 \u0627\u062e\u064a\u0631\u0629<\/strong><\/h3>\n<p data-start=\"3814\" data-end=\"4005\"><strong data-start=\"3822\" data-end=\"3843\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u0628\u0639\u062f <strong data-start=\"3852\" data-end=\"3866\">\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong> \u0647\u064a \u0631\u062d\u0644\u0629 \u0645\u0646 \u0627\u0644\u0635\u0628\u0631\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0637\u0641 \u0645\u0639 \u0627\u0644\u0630\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u0630\u0643\u064a. \u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u0635\u0641\u0631\u2014\u0623\u0646\u062a \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u0648\u0627\u0635\u0644 \u0642\u0635\u062a\u0643. <\/p>\n<p data-start=\"4007\" data-end=\"4258\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643\u060c \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644. \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u0631\u0634\u0627\u062f \u0623\u0648 \u062a\u062d\u0641\u064a\u0632 \u062e\u0628\u064a\u0631\u060c \u0641\u0625\u0646 <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"4135\" data-end=\"4159\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong><\/a> \u0647\u0646\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643 \u0648\u0642\u0648\u062a\u0643 \u0648\u0641\u0631\u062d\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629\u2014\u0628\u0623\u0645\u0627\u0646 \u0648\u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u062f\u0627\u0645. <\/p>\n<p data-start=\"4262\" data-end=\"4364\">\ud83d\udc9a  <strong data-start=\"4265\" data-end=\"4364\">\u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u062f\u0621 \u0631\u062d\u0644\u062a\u0643\u061f \u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u064a\u0648\u0645 <a href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u0648\u0627\u062d\u062c\u0632 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/a>. <\/strong><\/p>\n<h3 data-start=\"433\" data-end=\"492\"><strong data-start=\"437\" data-end=\"492\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629: \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0637\u0648\u064a\u0644<\/strong><\/h3>\n<p data-start=\"494\" data-end=\"940\"><strong data-start=\"494\" data-end=\"553\">1. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629\u061f<\/strong><br data-start=\"553\" data-end=\"556\">\u0628\u0639\u062f <strong data-start=\"564\" data-end=\"578\">\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong>\u060c \u0627\u0628\u062f\u0623 \u0628\u062d\u0631\u0643\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 <strong data-start=\"663\" data-end=\"684\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>. \u0647\u062f\u0641\u0643 \u0647\u0648 <strong data-start=\"702\" data-end=\"722\">\u0623\u0646 \u062a\u0628\u062f\u0623 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong> \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645\u060c \u0648\u0644\u064a\u0633 \u0628\u0634\u0643\u0644 \u0645\u0643\u062b\u0641. \u0627\u0628\u062f\u0623 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0635\u064a\u0631\u0629 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u0631\u0643\u0632 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0627\u062c\u0645\u0639 <strong data-start=\"851\" data-end=\"871\">\u0628\u064a\u0646 \u0623\u0633\u0627\u0648\u0631 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0639\u0648\u062f\u0629 \u0628\u0623\u0645\u0627\u0646 \u0648\u0645\u0646\u0639 \u0627\u0644\u062a\u0639\u0628.   <\/p>\n<p data-start=\"947\" data-end=\"1401\"><strong data-start=\"947\" data-end=\"1016\">2. \u0645\u0627 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0627\u062f\u064a \u0628\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629\u061f<\/strong><br data-start=\"1016\" data-end=\"1019\">\u0639\u0646\u062f\u0645\u0627 <strong data-start=\"1028\" data-end=\"1049\">\u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0646\u0627\u062f\u064a\u060c<\/strong> \u0631\u0643\u0632 \u0639\u0644\u0649 <strong data-start=\"1060\" data-end=\"1075\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0642\u0628\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f\u0629. \u0627\u0628\u062f\u0623 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u062e\u062a\u062a\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 <strong data-start=\"1176\" data-end=\"1192\">\u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>. \u0627\u0628\u062f\u0623 <strong data-start=\"1211\" data-end=\"1222\">\u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u0622\u0644\u0627\u062a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u062b\u0642\u064a\u0644\u0629. <strong data-start=\"1281\" data-end=\"1298\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628<\/strong> \u0634\u062e\u0635\u064a\u0629 \u0623\u0639\u062f\u0647\u0627 \u0645\u062f\u0631\u0628 \u0645\u0639\u062a\u0645\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0623\u0645\u0627\u0646 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.   <\/p>\n<p data-start=\"1408\" data-end=\"1881\"><strong data-start=\"1408\" data-end=\"1465\">3. \u0643\u064a\u0641 \u0623\u0639\u0648\u062f \u0644\u0644\u062c\u0631\u064a \u0628\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629\u061f<\/strong><br data-start=\"1465\" data-end=\"1468\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u0637\u0637 <strong data-start=\"1492\" data-end=\"1505\">\u0644\u0623\u0648\u0644 \u062c\u0631\u064a<\/strong> \u0644\u0643 \u0628\u0639\u062f \u0634\u0647\u0648\u0631 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0627\u0628\u062f\u0623 \u0628\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a. \u062a\u0646\u0627\u0648\u0628 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0645\u0639 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 15\u201320 \u062f\u0642\u064a\u0642\u0629. \u0647\u0630\u0627 \u064a\u0633\u0645\u062d \u0644\u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0628\u0627\u0644\u062a\u0643\u064a\u0641. \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0632\u062f \u0648\u0642\u062a \u0627\u0644\u062c\u0631\u064a \u0648\u0642\u0644\u0644 \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u064a. \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u064a\u0633\u0647\u0644 <strong data-start=\"1842\" data-end=\"1867\">\u0639\u0644\u064a\u0643 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u062c\u0631\u064a<\/strong> \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.    <\/p>\n<p data-start=\"1888\" data-end=\"2391\"><strong data-start=\"1888\" data-end=\"1961\">4. \u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0647\u0645\u0627 \u0639\u0646\u062f \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f<\/strong><br data-start=\"1961\" data-end=\"1964\"><strong data-start=\"1964\" data-end=\"1985\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0636\u0631\u0648\u0631\u064a \u0639\u0646\u062f \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 <strong data-start=\"2027\" data-end=\"2046\">\u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong> \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0623\u0646\u0647 \u064a\u0639\u0632\u0632 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0627\u0644\u0623\u064a\u0636. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u2014 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a\u060c \u0648\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u2014 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"2208\" data-end=\"2223\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong>. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0631\u0628\u0637\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 <strong data-start=\"2261\" data-end=\"2274\">\u062f\u0645\u0628\u0644\u0632<\/strong> \u062e\u0641\u064a\u0641\u0629 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0644\u0637\u0641 \u062f\u0648\u0646 <strong data-start=\"2231\" data-end=\"2251\">\u0623\u0646 \u064a\u062b\u0642\u0644\u0647\u0627<\/strong>. \u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.   <\/p>\n<p data-start=\"2398\" data-end=\"2883\"><strong data-start=\"2398\" data-end=\"2483\">5. \u0643\u0645 \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0644\u064a\u0627\u0642\u062a\u0643 \u0628\u0639\u062f \u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0623\u0634\u0647\u0631\u061f<\/strong><br data-start=\"2483\" data-end=\"2486\">\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642\u0647 <strong data-start=\"2507\" data-end=\"2532\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/strong> \u064a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u0645\u062f\u0629 <strong data-start=\"2567\" data-end=\"2590\">\u0627\u0633\u062a\u0631\u0627\u062d\u0643 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0633\u0627\u0628\u0642. \u062a\u0644\u0627\u062d\u0638 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u0642\u062f\u0645\u0627 \u062e\u0644\u0627\u0644 4-6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 <strong data-start=\"2689\" data-end=\"2701\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629. \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"2711\" data-end=\"2721\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>\u060c <strong data-start=\"2723\" data-end=\"2744\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0648\u0627\u0632\u0646\u0629. \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 <strong data-start=\"2800\" data-end=\"2817\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644<\/strong>\u060c \u0648\u0623\u062e\u0630 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0641\u064a <strong data-start=\"2865\" data-end=\"2882\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u0643<\/strong>.   <\/p>\n<p data-start=\"2890\" data-end=\"3381\"><strong data-start=\"2890\" data-end=\"2962\">6. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062a\u0642\u062f\u0645\u061f<\/strong><br data-start=\"2962\" data-end=\"2965\">\u0627\u0644\u062f\u0627\u0641\u0639 \u064a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0648\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0643\u0645\u0627\u0644. \u0628\u0639\u062f <strong data-start=\"3021\" data-end=\"3035\">\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong>\u060c \u0636\u0639 \u0623\u0647\u062f\u0627\u0641\u0627 \u0635\u063a\u064a\u0631\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u062d\u0642\u064a\u0642\u2014\u0645\u062b\u0644 \u0625\u0643\u0645\u0627\u0644 <strong data-start=\"3086\" data-end=\"3099\">\u0623\u0648\u0644 \u062c\u0631\u064a<\/strong> \u0644\u0643 \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u062a\u0627\u0628\u0639 \u062a\u062d\u0633\u0646\u0627\u062a\u0643\u060c \u0648\u0627\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0648\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0645\u062c\u062a\u0645\u0639 \u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u062f\u0627\u0639\u0645 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