{"id":8626,"date":"2025-11-09T20:57:35","date_gmt":"2025-11-09T20:57:35","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d9%83%d9%8a%d9%81-%d8%aa%d8%af%d8%b9%d9%85-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d8%aa%d9%88%d8%a7%d8%b2%d9%86-%d8%a7%d9%84%d9%87%d8%b1\/"},"modified":"2025-11-09T20:57:35","modified_gmt":"2025-11-09T20:57:35","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%af%d8%b9%d9%85-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d8%aa%d9%88%d8%a7%d8%b2%d9%86-%d8%a7%d9%84%d9%87%d8%b1","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%83%d9%8a%d9%81-%d8%aa%d8%af%d8%b9%d9%85-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d8%aa%d9%88%d8%a7%d8%b2%d9%86-%d8%a7%d9%84%d9%87%d8%b1\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 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data-end=\"586\">\u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> \u0625\u0644\u0649 <strong data-start=\"590\" data-end=\"602\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> <strong data-start=\"604\" data-end=\"615\">\u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> <strong data-start=\"621\" data-end=\"637\">\u0648\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/strong>\u060c \u0647\u0630\u0647 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u062a\u0646\u0638\u0645 <strong data-start=\"667\" data-end=\"684\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/strong>\u060c \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0627\u0644\u0623\u064a\u0636\u060c \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u0646\u0648\u0645. 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\u0627\u0644\u0637\u0645\u062b<\/strong>. \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u062a\u062c\u0644\u0628 <a href=\"https:\/\/viragofitness.ae\/blog\/food-as-medicine-for-women-optimizing-your-diet-for-hormonal-balance-and-energy\/\">\u062a\u062d\u0648\u0644\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/a> \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0643\u0644 \u0634\u064a\u0621 \u0645\u0646 <strong data-start=\"1025\" data-end=\"1048\">\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0632\u0646. <\/p>\n<p data-start=\"1101\" data-end=\"1364\">\u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0647\u0646 \u063a\u064a\u0631 \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u064a\u0634\u0639\u0631\u0646 <strong data-start=\"1169\" data-end=\"1222\">\u0628\u0627\u0644\u062a\u0639\u0628\u060c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0633\u0648\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0648 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c<\/strong>. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0646\u062a\u062c \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0639\u0646 <strong data-start=\"1257\" data-end=\"1279\"><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 \u0647\u0631\u0645\u0648\u0646\u064a<\/a><\/strong>\u060c \u062d\u064a\u062b \u062a\u062a\u0642\u0644\u0628 \u0645\u0633\u062a\u0648\u064a\u0627\u062a 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\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<h2 data-start=\"1511\" data-end=\"1552\">\u0643\u064a\u0641 \u062a\u0624\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629<\/h2>\n<p data-start=\"1554\" data-end=\"1850\">\u0642\u062f \u062a\u0639\u0644\u0645 \u0628\u0627\u0644\u0641\u0639\u0644 \u0623\u0646 <strong data-start=\"1588\" data-end=\"1609\"><a href=\"https:\/\/viragofitness.ae\/blog\/top-10-fitness-trends-for-2026-every-woman-should-know\/\">\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/a><\/strong> \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0648\u062a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u2014\u0644\u0643\u0646 \u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 <strong data-start=\"1666\" data-end=\"1685\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629<\/strong> \u0623\u0639\u0645\u0642 \u0628\u0643\u062b\u064a\u0631. \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0631\u0643 \u062c\u0633\u0645\u0643\u060c \u062a\u0641\u0639\u0644 \u0633\u0644\u0633\u0644\u0629 \u062a\u0641\u0627\u0639\u0644 \u0645\u0639\u0642\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u062f\u0645\u0627\u063a <a href=\"https:\/\/viragofitness.ae\/blog\/food-as-medicine-for-women-optimizing-your-diet-for-hormonal-balance-and-energy\/\">\u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0635\u0645\u0627\u0621<\/a> \u062a\u0633\u0627\u0639\u062f <strong data-start=\"1816\" data-end=\"1837\">\u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong> \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. <\/p>\n<p data-start=\"1852\" data-end=\"1915\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641 \u062a\u0624\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"1919\" data-end=\"2100\"><strong data-start=\"1919\" data-end=\"1932\">\u0627\u0644\u0627\u0633\u062a\u0631\u0648\u062c\u064a\u0646:<\/strong> <strong data-start=\"1942\" data-end=\"1962\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u062a\u062f\u0639\u0645 <strong data-start=\"1980\" data-end=\"1999\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> 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\u0648\u064a\u0631\u062a\u0641\u0639 <strong data-start=\"2344\" data-end=\"2356\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0645\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0632\u0645\u0646. <strong data-start=\"2385\" data-end=\"2411\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629<\/strong> \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u0644\u0642\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646.<\/li>\n<li data-start=\"2489\" data-end=\"2650\"><strong data-start=\"2489\" data-end=\"2501\">\u0625\u0646\u0633\u0648\u0644\u064a\u0646:<\/strong> \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0632\u0632 <strong data-start=\"2520\" data-end=\"2543\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0628\u0643\u0641\u0627\u0621\u0629 \u0623\u0643\u0628\u0631\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<li data-start=\"2653\" data-end=\"2831\"><strong data-start=\"2653\" data-end=\"2672\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648:<\/strong> \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 <strong data-start=\"2688\" data-end=\"2715\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u062a\u062d\u0641\u0632 \u0625\u0641\u0631\u0627\u0632 <strong data-start=\"2741\" data-end=\"2759\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong>\u060c \u0648\u0647\u0648 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"2801\" data-end=\"2816\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> .<\/li>\n<\/ul>\n<p data-start=\"2833\" data-end=\"2957\">\u0645\u0639\u0627\u060c \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"2873\" data-end=\"2900\">\u062a\u0648\u0627\u0632\u0646 \u0647\u0631\u0645\u0648\u0646\u064a \u0635\u062d\u064a<\/strong>\u060c \u0648\u062a\u0642\u0644\u064a\u0644 <a href=\"https:\/\/viragofitness.ae\/blog\/food-as-medicine-for-women-optimizing-your-diet-for-hormonal-balance-and-energy\/\">\u0623\u0639\u0631\u0627\u0636 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062d\u064a\u0636<\/a>\u060c \u0648\u062f\u0639\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/p>\n<h2 data-start=\"2964\" data-end=\"3027\">\u0644\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u2014 \u0648\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f<\/h2>\n<p data-start=\"3029\" data-end=\"3307\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062b\u0627\u0631 <strong data-start=\"3029\" data-end=\"3051\">\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0628\u0633\u0628\u0628 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644: \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0633\u064a\u0626\u060c \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0648 <a href=\"https:\/\/viragofitness.ae\/blog\/fitness-360-ultimate-guide-for-women\/\">\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u062e\u0627\u0645\u0644<\/a>. \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u062a\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0641\u064a <strong data-start=\"3189\" data-end=\"3201\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> <strong data-start=\"3203\" data-end=\"3214\">\u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 <\/strong> \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <strong data-start=\"3262\" data-end=\"3277\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong>\u060c \u0648\u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0627\u0644\u062a\u0647\u064a\u062c. <\/p>\n<p data-start=\"3309\" data-end=\"3534\"><strong data-start=\"3317\" data-end=\"3338\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0647\u0648 \u0645\u0646 \u0623\u0628\u0633\u0637 \u0648\u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a. \u0644\u0627 \u064a\u062d\u0633\u0646 <strong data-start=\"3439\" data-end=\"3459\"><a href=\"https:\/\/viragofitness.ae\/blog\/top-10-fitness-trends-for-2026-every-woman-should-know\/\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/strong> \u0641\u0642\u0637\u2014\u0628\u0644 \u064a\u0624\u062b\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 <strong data-start=\"3492\" data-end=\"3511\">\u062a\u0623\u062b\u064a\u0631 \u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643<\/strong> \u0639\u0644\u0649 \u062f\u0645\u0627\u063a\u0643 \u0648\u062c\u0633\u0645\u0643. <\/p>\n<p data-start=\"3536\" data-end=\"3550\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644:<\/p>\n<ul>\n<li data-start=\"3554\" data-end=\"3694\"><strong data-start=\"3554\" data-end=\"3575\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u062a\u062d\u0633\u0646 <strong data-start=\"3585\" data-end=\"3601\"><a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/a><\/strong> \u0648\u062a\u062f\u0639\u0645 <strong data-start=\"3615\" data-end=\"3651\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0644\u062f\u0649 <strong data-start=\"3667\" data-end=\"3691\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong>.<\/li>\n<li data-start=\"3697\" data-end=\"3805\"><strong data-start=\"3697\" data-end=\"3717\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u062a\u062e\u0641\u0636 <strong data-start=\"3725\" data-end=\"3744\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u062a\u0632\u064a\u062f \u0645\u0646 <strong data-start=\"3759\" data-end=\"3773\">\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong>\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629.<\/li>\n<li data-start=\"3808\" data-end=\"3902\">\u062a\u0633\u0627\u0639\u062f <strong data-start=\"3808\" data-end=\"3839\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"3855\" data-end=\"3878\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u064a\u0636.<\/li>\n<\/ul>\n<p data-start=\"3904\" data-end=\"4066\">\u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0642\u0644\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062e\u0645\u0648\u0644 \u0647\u0631\u0645\u0648\u0646\u064a\u060c \u0628\u064a\u0646\u0645\u0627 <strong data-start=\"3982\" data-end=\"4002\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629<\/strong> \u062f\u0648\u0646 \u062a\u0639\u0627\u0641\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0631\u0641\u0639 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u062a\u0639\u0637\u0644 \u062f\u0648\u0631\u062a\u0643 \u0627\u0644\u0634\u0647\u0631\u064a\u0629. <\/p>\n<p data-start=\"4068\" data-end=\"4165\">\u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0639\u062a\u0645\u0627\u062f <strong data-start=\"4091\" data-end=\"4110\">\u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u0629<\/strong> \u064a\u0639\u0632\u0632 <strong data-start=\"4125\" data-end=\"4145\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong>\u060c \u0644\u0627 \u064a\u0633\u062a\u0646\u0632\u0641\u0647.<\/p>\n<h2 data-start=\"4172\" data-end=\"4218\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a<\/h2>\n<p data-start=\"4220\" data-end=\"4437\">\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"4241\" data-end=\"4267\">\u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629<\/strong> \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0639\u0628\u0631 \u062c\u0645\u064a\u0639 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u064a\u0627\u0629. \u0645\u0632\u064a\u062c \u0645\u0633\u062a\u0645\u0631 \u0645\u0646 <strong data-start=\"4321\" data-end=\"4348\"><a href=\"https:\/\/viragofitness.ae\/blog\/zumba-vs-aerobics-vs-hiit-which-class-burns-more-calories\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/a><\/strong>\u060c <strong data-start=\"4350\" data-end=\"4371\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u064a\u062e\u0644\u0642 \u062a\u0622\u0632\u0645\u0627 \u0641\u064a <strong data-start=\"4415\" data-end=\"4434\">\u0635\u062d\u062a\u0643 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong>. <\/p>\n<p data-start=\"4439\" data-end=\"4672\">\u0648\u062c\u062f\u062a \u0623\u0628\u062d\u0627\u062b \u0641\u064a <em data-start=\"4455\" data-end=\"4501\">\u0645\u062c\u0644\u0629 \u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629 \u0648\u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/em> \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (2024) \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0645\u0627\u0631\u0633\u0646 <strong data-start=\"4553\" data-end=\"4574\">150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629<\/strong> \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u0644\u0627\u062d\u0638\u0646 \u062a\u062d\u0633\u0646\u0627 <strong data-start=\"4595\" data-end=\"4632\">\u0641\u064a \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629.<\/p>\n<p data-start=\"4674\" data-end=\"4736\"><strong data-start=\"4674\" data-end=\"4734\">\u062a\u0634\u0645\u0644 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a:<\/strong><\/p>\n<ul>\n<li data-start=\"4739\" data-end=\"4824\"><strong data-start=\"4739\" data-end=\"4761\">\u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629<\/strong> \u2014 \u064a\u0639\u0632\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u064a\u062e\u0641\u0636 <strong data-start=\"4809\" data-end=\"4821\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062a\u0648\u062a\u0631.<\/li>\n<li data-start=\"4827\" data-end=\"4929\"><strong data-start=\"4827\" data-end=\"4847\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u2014 \u062a\u0642\u0644\u0644\u0627\u0646 <strong data-start=\"4857\" data-end=\"4874\">\u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> \u0648\u062a\u0639\u0632\u0632\u0627\u0646 \u0646\u0634\u0627\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0644\u0627\u0648\u062f\u064a.<\/li>\n<li data-start=\"4932\" data-end=\"5038\"><strong data-start=\"4932\" data-end=\"4951\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/strong> \u2014 \u064a\u062d\u0627\u0641\u0638 <strong data-start=\"4964\" data-end=\"4979\">\u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c <strong data-start=\"4981\" data-end=\"4997\">\u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>\u060c \u0648\u062a\u0648\u0627\u0632\u0646 <strong data-start=\"5011\" data-end=\"5027\">\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/strong> \u0627\u0644\u0635\u062d\u064a.<\/li>\n<li data-start=\"5041\" data-end=\"5150\"><strong data-start=\"5041\" data-end=\"5049\">HIIT<\/strong> \u2014 \u064a\u062d\u0633\u0646 <strong data-start=\"5061\" data-end=\"5084\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0645\u0631\u0629 \u0625\u0644\u0649 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0645\u0627 \u064a\u062a\u062c\u0646\u0628 \u0641\u0631\u0637 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644.<\/li>\n<\/ul>\n<p data-start=\"5152\" data-end=\"5331\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062a\u062d\u0641\u0632 <strong data-start=\"5183\" data-end=\"5211\">\u0623\u064a\u0636\u0627 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong>\u060c \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0643\u0631\u0641\u0639 \u0645\u0632\u0627\u062c \u0637\u0628\u064a\u0639\u064a \u0648\u0645\u0633\u0643\u0646 \u0644\u0644\u0623\u0644\u0645\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u062d\u0644\u0642\u0629 \u062a\u063a\u0630\u064a\u0629 \u0631\u0627\u062c\u0639\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644.<\/p>\n<h2 data-start=\"5338\" data-end=\"5386\">\u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p data-start=\"5388\" data-end=\"5519\">\u0628\u064a\u0646\u0645\u0627 <strong data-start=\"5394\" data-end=\"5413\">\u064a\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u062c\u0645\u0639 \u0645\u0639 \u062a\u0648\u0627\u0632\u0646 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n<ul>\n<li data-start=\"5523\" data-end=\"5600\"><strong data-start=\"5523\" data-end=\"5533\">\u0646\u0648\u0645:<\/strong> \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u062a\u0646\u0638\u0645 <strong data-start=\"5554\" data-end=\"5572\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> \u0648\u0625\u064a\u0642\u0627\u0639\u0627\u062a <strong data-start=\"5577\" data-end=\"5589\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> .<\/li>\n<li data-start=\"5603\" data-end=\"5731\"><strong data-start=\"5603\" data-end=\"5617\">\u062a\u063a\u0630\u064a\u0629:<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u062f\u0639\u0645 <strong data-start=\"5689\" data-end=\"5700\">\u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> <strong data-start=\"5705\" data-end=\"5717\">\u0648\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> .<\/li>\n<li data-start=\"5734\" data-end=\"5858\"><strong data-start=\"5734\" data-end=\"5756\">\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062a\u0648\u062a\u0631:<\/strong> \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0632\u0645\u0646 \u064a\u0639\u0637\u0644 <strong data-start=\"5781\" data-end=\"5807\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong>\u061b \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0623\u0648 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062e\u0641\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062b\u0628\u062a\u0647.<\/li>\n<li data-start=\"5861\" data-end=\"5961\"><strong data-start=\"5861\" data-end=\"5875\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628:<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u064a\u062d\u0633\u0646 <strong data-start=\"5905\" data-end=\"5919\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong>\u060c \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c <strong data-start=\"5937\" data-end=\"5958\">\u0648\u0646\u0642\u0644 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"5963\" data-end=\"6066\">\u0645\u0639\u0627\u060c \u062a\u062e\u0644\u0642 \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0623\u0633\u0627\u0633\u0627 \u0645\u0633\u062a\u062f\u0627\u0645\u0627 <strong data-start=\"6022\" data-end=\"6042\">\u0644\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<h2 data-start=\"464\" data-end=\"535\">\u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u062e\u0644\u0627\u0644 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/h2>\n<p data-start=\"537\" data-end=\"887\"><strong data-start=\"545\" data-end=\"581\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0647\u064a \u0631\u0633\u0627\u0626\u0644 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629<\/strong> \u062a\u062a\u0642\u0644\u0628 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0645\u062f \u062a\u0623\u062b\u064a\u0631 <strong data-start=\"647\" data-end=\"679\"><a href=\"https:\/\/viragofitness.ae\/blog\/food-as-medicine-for-women-optimizing-your-diet-for-hormonal-balance-and-energy\/\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/a><\/strong> \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0639\u0645\u0631\u060c <strong data-start=\"712\" data-end=\"737\">\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/strong>\u060c \u0627\u0644\u062d\u0645\u0644\u060c \u0623\u0648 <strong data-start=\"753\" data-end=\"766\">\u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong>. \u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u0648\u0644\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0635\u064a\u0635 <strong data-start=\"813\" data-end=\"830\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u0643<\/strong> \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 <strong data-start=\"844\" data-end=\"863\">\u0646\u062a\u0627\u0626\u062c \u0635\u062d\u064a\u0629 \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong> \u0648\u062c\u0633\u062f\u064a\u0629.  <\/p>\n<h3 data-start=\"889\" data-end=\"924\">1. \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/h3>\n<p data-start=\"926\" data-end=\"1074\">\u062e\u0644\u0627\u0644 <strong data-start=\"941\" data-end=\"960\">\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/strong>\u060c \u062a\u0631\u062a\u0641\u0639 \u0648\u062a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a <strong data-start=\"962\" data-end=\"974\">\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> <strong data-start=\"979\" data-end=\"1002\">\u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 <strong data-start=\"1028\" data-end=\"1045\">\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/strong>\u060c \u0648\u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<ul>\n<li data-start=\"1078\" data-end=\"1342\"><strong data-start=\"1078\" data-end=\"1110\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062c\u0631\u064a\u0628\u064a\u0629 (\u0627\u0644\u064a\u0648\u0645 1\u201314):<\/strong><br data-start=\"1110\" data-end=\"1113\"><strong data-start=\"1115\" data-end=\"1134\">\u062a\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629. \u0647\u0630\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a <strong data-start=\"1218\" data-end=\"1239\">\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0623\u0648 <strong data-start=\"1243\" data-end=\"1270\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong>\u060c \u062d\u064a\u062b \u064a\u062a\u0639\u0627\u0641\u0649 \u062c\u0633\u0645\u0643 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 \u0648\u064a\u0628\u0646\u064a <strong data-start=\"1312\" data-end=\"1327\">\u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong> \u0628\u0643\u0641\u0627\u0621\u0629. <\/li>\n<\/ul>\n<p>\u062c\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"1365\" data-end=\"1375\">\u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong>\u060c <strong data-start=\"1377\" data-end=\"1385\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong>\u060c <strong data-start=\"1391\" data-end=\"1418\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u0644\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"1432\" data-end=\"1446\">\u0627\u0644\u0623\u064a\u0636<\/strong>.<\/p>\n<p data-start=\"1454\" data-end=\"1561\">\u064a\u0628\u0644\u063a <strong data-start=\"1454\" data-end=\"1472\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> <strong data-start=\"1477\" data-end=\"1493\">\u0648\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/strong> \u0630\u0631\u0648\u062a\u0647 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 <strong data-start=\"1527\" data-end=\"1542\">\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0641\u0636\u0644.<\/p>\n<ul>\n<li data-start=\"1565\" data-end=\"1824\"><strong data-start=\"1565\" data-end=\"1594\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0635\u0641\u0631\u064a\u0629 (\u0627\u0644\u064a\u0648\u0645 15\u201328):<\/strong><br data-start=\"1594\" data-end=\"1597\"><strong data-start=\"1599\" data-end=\"1622\">\u062a\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0647\u064a\u0626 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062d\u0645\u0644 \u0627\u0644\u0645\u062d\u062a\u0645\u0644. \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u062f\u0641\u0621 \u0648\u0625\u0631\u0647\u0627\u0642 \u0623\u0643\u0628\u0631. \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629\u060c \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 <strong data-start=\"1744\" data-end=\"1765\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629<\/strong> \u0623\u0648 <strong data-start=\"1769\" data-end=\"1789\">\u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0623\u0648 \u0627\u0644\u0645\u0634\u064a.  <\/li>\n<\/ul>\n<p>\u0631\u0643\u0632 \u0639\u0644\u0649 <strong data-start=\"1838\" data-end=\"1858\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> \u0644\u0645\u0648\u0627\u0632\u0646\u0629 <strong data-start=\"1870\" data-end=\"1889\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p data-start=\"1915\" data-end=\"1987\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0644\u062a\u0642\u0644\u064a\u0644 <strong data-start=\"1939\" data-end=\"1951\">\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e<\/strong> \u0648\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u062d\u0648\u0644\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629.<\/p>\n<p data-start=\"1989\" data-end=\"2189\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"2004\" data-end=\"2024\">\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong> \u0637\u0648\u0627\u0644 \u0627\u0644\u062f\u0648\u0631\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0642\u0644\u0628\u0627\u062a <strong data-start=\"2057\" data-end=\"2086\">\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629\u060c \u0645\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062d\u064a\u0636 \u0645\u062b\u0644 \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0643\u0644\u060c \u0623\u0648 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621.<\/p>\n<h3 data-start=\"2196\" data-end=\"2221\">2. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644<\/h3>\n<p data-start=\"2223\" data-end=\"2387\"><strong data-start=\"2223\" data-end=\"2252\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644<\/strong> (\u0645\u0639 \u0627\u0644\u0645\u0648\u0627\u0641\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0629) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a <strong data-start=\"2296\" data-end=\"2307\">\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> <strong data-start=\"2309\" data-end=\"2321\">\u0648\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> <strong data-start=\"2327\" data-end=\"2339\">\u0648\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645 \u0648\u0627\u0644\u0637\u0641\u0644.<\/p>\n<ul>\n<li data-start=\"2391\" data-end=\"2529\"><strong data-start=\"2391\" data-end=\"2419\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0627\u0644\u064a\u0648\u063a\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 <strong data-start=\"2500\" data-end=\"2526\">\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0635\u062d\u064a\u0629<\/strong>.<\/li>\n<li data-start=\"2532\" data-end=\"2682\">\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u0627 \u064a\u0633\u0627\u0639\u062f <strong data-start=\"2553\" data-end=\"2581\">\u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u062a\u0642\u0644\u064a\u0644 <strong data-start=\"2617\" data-end=\"2636\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/strong>\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0645\u0646 \u062e\u0644\u0627\u0644 <strong data-start=\"2665\" data-end=\"2679\">\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"2684\" data-end=\"2931\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a <strong data-start=\"2711\" data-end=\"2734\">\u0623\u0646 \u062a\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643<\/strong>. \u062a\u062c\u0646\u0628 <strong data-start=\"2742\" data-end=\"2769\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u0623\u0648 \u062a\u0633\u0628\u0628 \u062f\u0648\u0627\u0631\u0627. <strong data-start=\"2826\" data-end=\"2844\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"2854\" data-end=\"2870\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>\u060c \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0631\u0647\u0642 \u0627\u0644\u062c\u0633\u0645. <\/p>\n<h3 data-start=\"3190\" data-end=\"3234\">3. \u062e\u0644\u0627\u0644 \u0633\u0646 \u0627\u0644\u064a\u0623\u0633 \u0648\u0645\u0627 \u0628\u0639\u062f\u0647<\/h3>\n<p data-start=\"3236\" data-end=\"3491\">\u0641\u064a <strong data-start=\"3239\" data-end=\"3252\">\u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong>\u060c \u064a\u0646\u062e\u0641\u0636 \u0625\u0646\u062a\u0627\u062c <strong data-start=\"3254\" data-end=\"3283\">\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u064a\u0631\u0648\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 <strong data-start=\"3329\" data-end=\"3343\">\u0627\u0644\u0623\u064a\u0636<\/strong> <strong data-start=\"3345\" data-end=\"3360\">\u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong> <strong data-start=\"3366\" data-end=\"3385\">\u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0645\u0632\u0627\u062c<\/strong>. \u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"3409\" data-end=\"3424\">\u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong>\u060c \u0627\u0644\u062a\u0639\u0628\u060c \u0623\u0648 <strong data-start=\"3438\" data-end=\"3453\">\u0627\u0644\u0647\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u062e\u0646\u0629<\/strong> \u0628\u0633\u0628\u0628 \u062a\u063a\u064a\u0631 <strong data-start=\"3470\" data-end=\"3488\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong>. <\/p>\n<p data-start=\"3493\" data-end=\"3549\"><strong data-start=\"3493\" data-end=\"3522\">\u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0648\u0627\u0632\u0646\u0629<\/strong> \u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a:<\/p>\n<ul>\n<li data-start=\"3552\" data-end=\"3647\"><strong data-start=\"3552\" data-end=\"3575\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u064a\u062d\u0627\u0641\u0638 <strong data-start=\"3586\" data-end=\"3601\">\u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u064a\u0643\u0627\u0641\u062d \u0627\u0646\u062e\u0641\u0627\u0636 <strong data-start=\"3626\" data-end=\"3644\">\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636<\/strong>.<\/li>\n<li data-start=\"3650\" data-end=\"3759\"><strong data-start=\"3650\" data-end=\"3677\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u062d\u0633\u0646 <strong data-start=\"3714\" data-end=\"3730\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong> \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0643\u0633\u0648\u0631.<\/li>\n<li data-start=\"3762\" data-end=\"3877\"><strong data-start=\"3762\" data-end=\"3782\">\u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> <strong data-start=\"3811\" data-end=\"3830\">\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062e\u0641\u0636 <strong data-start=\"3843\" data-end=\"3855\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c.<\/li>\n<\/ul>\n<p data-start=\"3879\" data-end=\"4209\">\u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u064a\u0623\u0633 \u0623\u064a\u0636\u0627 \u0645\u0646 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"3927\" data-end=\"3945\">\u062a\u0646\u0638\u064a\u0645 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> <strong data-start=\"3950\" data-end=\"3961\">\u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631. \u0648\u0641\u0642\u0627 <em data-start=\"4019\" data-end=\"4063\">\u0644\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 (ACSM)\u060c<\/em> \u0641\u0625\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637 \u0645\u0646 <strong data-start=\"4084\" data-end=\"4115\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0639\u0645 <strong data-start=\"4161\" data-end=\"4181\">\u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> <strong data-start=\"4186\" data-end=\"4206\">\u0648\u0627\u0644\u0635\u062d\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f<\/strong>. <\/p>\n<h2 data-start=\"4216\" data-end=\"4254\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0645\u062a\u0623\u062b\u0631\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/h2>\n<h3 data-start=\"4256\" data-end=\"4270\">\u0627\u0644\u0627\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/h3>\n<p data-start=\"4271\" data-end=\"4536\">\u064a\u0646\u0638\u0645 \u0647\u0630\u0627 <strong data-start=\"4276\" data-end=\"4291\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0646\u0633\u064a<\/strong> \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062a\u0643\u0627\u062b\u0631. <strong data-start=\"4359\" data-end=\"4383\">\u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/strong> \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 <strong data-start=\"4441\" data-end=\"4467\">\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0635\u062d\u064a\u0629<\/strong> \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 <strong data-start=\"4497\" data-end=\"4519\">\u0628\u0633\u064a\u0637\u0631\u0629 \u0623\u0648 \u0646\u0642\u0635 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> .<\/p>\n<h3 data-start=\"4538\" data-end=\"4556\">\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/h3>\n<p data-start=\"4557\" data-end=\"4757\">\u0645\u0648\u0627\u0632\u0646\u0629 <strong data-start=\"4567\" data-end=\"4590\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u064a\u0631\u0648\u0646<\/strong> \u062a\u0645\u0646\u0639 \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621. <strong data-start=\"4633\" data-end=\"4654\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u0639\u0632\u0632 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u062b\u0627\u0628\u062a\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062f\u0645\u062c\u0647 \u0645\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 <strong data-start=\"4741\" data-end=\"4754\">\u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/strong> <strong data-start=\"4719\" data-end=\"4736\">\u0627\u0644\u0643\u0627\u0641\u064a\u0629<\/strong>.<\/p>\n<h3 data-start=\"4759\" data-end=\"4773\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/h3>\n<p data-start=\"4774\" data-end=\"5039\">\u064a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 &#8220;\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631&#8221;\u060c <strong data-start=\"4805\" data-end=\"4817\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0636\u0631\u0648\u0631\u064a \u0628\u062c\u0631\u0639\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0644\u0643\u0646\u0647 \u0636\u0627\u0631 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0645\u0631\u062a\u0641\u0639\u0627 \u0628\u0634\u0643\u0644 \u0645\u0632\u0645\u0646. \u0627\u0644\u0625\u0641\u0631\u0627\u0637 <strong data-start=\"4894\" data-end=\"4914\">\u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629<\/strong> \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644\u060c \u0628\u064a\u0646\u0645\u0627 <strong data-start=\"4941\" data-end=\"4962\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629<\/strong> (\u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629) \u062a\u0642\u0644\u0644 \u0645\u0646 \u0630\u0644\u0643\u2014\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0634\u0647\u064a\u0629. <\/p>\n<h3 data-start=\"5041\" data-end=\"5054\">\u0625\u0646\u0633\u0648\u0644\u064a\u0646<\/h3>\n<p data-start=\"5055\" data-end=\"5221\">\u062a\u062a\u062d\u0633\u0646 <strong data-start=\"5055\" data-end=\"5078\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0639 <strong data-start=\"5106\" data-end=\"5127\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> <strong data-start=\"5132\" data-end=\"5152\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u062f\u0639\u0645 <strong data-start=\"5197\" data-end=\"5218\">\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong>.<\/p>\n<h3 data-start=\"5223\" data-end=\"5260\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/h3>\n<p data-start=\"5261\" data-end=\"5487\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u0642\u0644 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0625\u0644\u0627 <strong data-start=\"5303\" data-end=\"5319\">\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/strong> \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0641\u064a \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a <strong data-start=\"5360\" data-end=\"5378\">\u0648\u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>. <strong data-start=\"5380\" data-end=\"5403\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0648\u062c\u0644\u0633\u0627\u062a <strong data-start=\"5408\" data-end=\"5416\">HIIT<\/strong> \u062a\u062d\u0641\u0632 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646\u064a \u0635\u062d\u064a \u064a\u062c\u062f\u062f \u0627\u0644\u062c\u0633\u0645.<\/p>\n<h2 data-start=\"5494\" data-end=\"5548\">\u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629<\/h2>\n<p data-start=\"5550\" data-end=\"5732\"><strong data-start=\"5550\" data-end=\"5572\">\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0644\u0627 \u064a\u062d\u062f\u062b \u0628\u064a\u0646 \u0639\u0634\u064a\u0629 \u0648\u0636\u062d\u0627\u0647\u0627. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u060c \u0623\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0633\u064a\u0626\u060c \u0623\u0648 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u062e\u0627\u0645\u0644 \u064a\u0639\u0637\u0644 <strong data-start=\"5687\" data-end=\"5713\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> <strong data-start=\"5718\" data-end=\"5729\">\u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong>. <\/p>\n<p data-start=\"5734\" data-end=\"5776\">\u062a\u0634\u0645\u0644 \u0639\u0644\u0627\u0645\u0627\u062a <strong data-start=\"5743\" data-end=\"5765\">\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> :<\/p>\n<ul>\n<li data-start=\"5779\" data-end=\"5812\">\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u0636\u0628\u0627\u0628<\/li>\n<p> \u0627\u0644\u062f\u0645\u0627\u063a<\/p>\n<li data-start=\"5815\" data-end=\"5864\"><strong data-start=\"5822\" data-end=\"5837\">\u0632\u064a\u0627\u062f\u0629 \u0645\u0641\u0627\u062c\u0626\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646<\/strong> \u0623\u0648 \u0635\u0639\u0648\u0628\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/li>\n<li data-start=\"5867\" data-end=\"5897\">\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c<\/li>\n<p>\u062f\u0648\u0631\u0627\u062a <\/p>\n<li data-start=\"5900\" data-end=\"5932\"><strong data-start=\"5910\" data-end=\"5930\">\u0627\u0644\u062d\u064a\u0636<\/strong> \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/li>\n<li data-start=\"5935\" data-end=\"5958\">\u0633\u0648\u0621 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648 \u0627\u0644\u0642\u0644\u0642<\/li>\n<\/ul>\n<p data-start=\"5960\" data-end=\"6195\"><strong data-start=\"5960\" data-end=\"5979\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629<\/strong> \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0635\u062d\u064a\u062d \u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u062d\u062a\u0649 <strong data-start=\"6057\" data-end=\"6078\">\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u064a\u0639\u0632\u0632 <strong data-start=\"6131\" data-end=\"6159\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong>\u2014\u0648\u0647\u064a \u0627\u0644\u0645\u0639\u0632\u0632\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u0645\u0632\u0627\u062c \u0641\u064a \u0627\u0644\u062c\u0633\u0645. <\/p>\n<h2 data-start=\"6202\" data-end=\"6261\">\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0645\u0639 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/h2>\n<p data-start=\"6263\" data-end=\"6421\"><strong data-start=\"6272\" data-end=\"6292\">\u0644\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong> \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644\u060c \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0647\u0645 \u0628\u0642\u062f\u0631 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. <strong data-start=\"6344\" data-end=\"6361\">\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u0632\u064a\u062f <strong data-start=\"6385\" data-end=\"6397\">\u0645\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<p data-start=\"6423\" data-end=\"6472\">\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"6442\" data-end=\"6469\">\u062a\u0648\u0627\u0632\u0646 \u0647\u0631\u0645\u0648\u0646\u064a \u0635\u062d\u064a<\/strong>:<\/p>\n<ul>\n<li data-start=\"6475\" data-end=\"6537\">\u064a\u0634\u0645\u0644 <strong data-start=\"6483\" data-end=\"6502\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/strong> (\u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639).<\/li>\n<li data-start=\"6540\" data-end=\"6609\">\u0646\u0645 \u0645\u0646 7 \u0625\u0644\u0649 8 \u0633\u0627\u0639\u0627\u062a \u0644\u0644\u0633\u0645\u0627\u062d <strong data-start=\"6565\" data-end=\"6588\">\u0644\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0641\u064a<\/strong> \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637\u0647\u0627.<\/li>\n<li data-start=\"6612\" data-end=\"6685\">\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u0639\u0645 <strong data-start=\"6646\" data-end=\"6682\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong>.<\/li>\n<li data-start=\"6688\" data-end=\"6759\">\u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"6719\" data-end=\"6733\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0648\u0646\u0642\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/li>\n<\/ul>\n<p data-start=\"6761\" data-end=\"6928\">\u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0645\u0639 <strong data-start=\"6800\" data-end=\"6820\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0636\u0645\u0646 \u0623\u0646 <strong data-start=\"6839\" data-end=\"6856\">\u062a\u0644\u0639\u0628 \u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643<\/strong> \u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0631\u062a\u0641\u0639\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0646\u062e\u0641\u0636\u0627\u060c \u0648\u0642\u0648\u0629 \u0627\u0644\u0623\u064a\u0636.<\/p>\n<h2 data-start=\"347\" data-end=\"394\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/h2>\n<p data-start=\"396\" data-end=\"724\">\u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629. \u0628\u0639\u0636 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0641\u0639 <strong data-start=\"477\" data-end=\"496\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong>\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u0623\u062e\u0631\u0649 \u0641\u064a \u062a\u062b\u0628\u064a\u062a <strong data-start=\"526\" data-end=\"538\">\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> <strong data-start=\"540\" data-end=\"556\">\u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> <strong data-start=\"562\" data-end=\"573\">\u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong>. \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"589\" data-end=\"616\">\u062a\u0648\u0627\u0632\u0646 \u0647\u0631\u0645\u0648\u0646\u064a \u0635\u062d\u064a<\/strong>\u060c \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u2014 \u0645\u0648\u0627\u0632\u0646\u0629 <strong data-start=\"666\" data-end=\"687\">\u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c <strong data-start=\"689\" data-end=\"709\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.  <\/p>\n<h3 data-start=\"726\" data-end=\"781\">1. \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h3>\n<p data-start=\"782\" data-end=\"1032\"><strong data-start=\"782\" data-end=\"803\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 <strong data-start=\"842\" data-end=\"875\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621<\/strong>. \u064a\u062d\u0641\u0632 <strong data-start=\"891\" data-end=\"909\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong>\u060c \u0648\u064a\u062d\u0633\u0646 \u062a\u0648\u0627\u0632\u0646 <strong data-start=\"920\" data-end=\"936\">\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/strong> \u060c \u0648\u064a\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 <strong data-start=\"959\" data-end=\"975\">\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 \u0628\u0639\u062f <strong data-start=\"1018\" data-end=\"1031\">\u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong>. <\/p>\n<p data-start=\"1034\" data-end=\"1050\">\u062d\u0627\u0648\u0644 \u062f\u0645\u062c:<\/p>\n<ul>\n<li data-start=\"1053\" data-end=\"1170\"><strong data-start=\"1053\" data-end=\"1086\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/strong> \u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062f\u0639\u0645 <strong data-start=\"1131\" data-end=\"1167\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong>.<\/li>\n<li data-start=\"1173\" data-end=\"1278\"><strong data-start=\"1173\" data-end=\"1209\">\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629 \u0623\u0648 \u0623\u0633\u0627\u0648\u0631 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 <strong data-start=\"1245\" data-end=\"1260\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0627\u0644\u0623\u064a\u0636.<\/li>\n<\/ul>\n<p data-start=\"1280\" data-end=\"1484\"><strong data-start=\"1280\" data-end=\"1309\">\u0643\u064a\u0641 \u064a\u062f\u0639\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a:<\/strong><br data-start=\"1309\" data-end=\"1312\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 <strong data-start=\"1343\" data-end=\"1354\">\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong>\u060c \u0648\u064a\u0642\u0644\u0644 <strong data-start=\"1364\" data-end=\"1376\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong>\u060c \u0648\u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c <strong data-start=\"1411\" data-end=\"1437\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0635\u062d\u064a\u0629<\/strong> \u062a\u0639\u0632\u0632 \u0623\u064a\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<blockquote data-start=\"1486\" data-end=\"1602\">\n<p data-start=\"1488\" data-end=\"1602\"><em data-start=\"1490\" data-end=\"1500\">\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u0629:<\/em> \u0627\u0628\u062f\u0623 \u0628\u062c\u0644\u0633\u0627\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0631\u0643\u0632 \u0639\u0644\u0649 <strong data-start=\"1553\" data-end=\"1568\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0632\u0627\u0626\u062f. <\/p>\n<\/blockquote>\n<h3 data-start=\"1609\" data-end=\"1674\">2. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/h3>\n<p data-start=\"1675\" data-end=\"1981\"><strong data-start=\"1675\" data-end=\"1702\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a <strong data-start=\"1749\" data-end=\"1770\">\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/strong> \u0645\u0631\u062a\u0641\u0639\u0629 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"1799\" data-end=\"1822\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<br data-start=\"1840\" data-end=\"1843\"><strong data-start=\"1852\" data-end=\"1872\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a <strong data-start=\"1904\" data-end=\"1920\">\u0644\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0646\u0633\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646<\/strong> <strong data-start=\"1932\" data-end=\"1952\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u062f\u0648\u0646 \u0623\u0646 \u064a\u0631\u0647\u0642 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637.<\/p>\n<p data-start=\"1983\" data-end=\"2002\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"2005\" data-end=\"2062\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a <strong data-start=\"2016\" data-end=\"2035\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0644\u064a\u0644<\/li>\n<p> \u0627\u0644\u062a\u0648\u062a\u0631<\/p>\n<li data-start=\"2065\" data-end=\"2119\">\u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0638\u064a\u0645 <strong data-start=\"2074\" data-end=\"2085\">\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0644\u062a\u0648\u0641\u064a\u0631 \u0637\u0627\u0642\u0629<\/li>\n<li data-start=\"2122\" data-end=\"2178\">\u0645\u0633\u062a\u062f\u0627\u0645\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 <strong data-start=\"2131\" data-end=\"2154\">\u0623\u064a\u0636 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/li>\n<\/ul>\n<p data-start=\"2180\" data-end=\"2396\"><strong data-start=\"2180\" data-end=\"2199\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0647\u0648 \u0627\u0644\u0623\u0633\u0627\u0633:<\/strong><br data-start=\"2199\" data-end=\"2202\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 <strong data-start=\"2222\" data-end=\"2249\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u064a\u0648\u0645\u064a\u0627 \u0642\u062f \u064a\u0632\u064a\u062f <strong data-start=\"2273\" data-end=\"2290\">\u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> \u0648\u064a\u0624\u062e\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0627\u062f\u0645\u062c <strong data-start=\"2323\" data-end=\"2336\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/strong> \u0648\u0628\u062f\u0644 \u0628\u064a\u0646 <strong data-start=\"2359\" data-end=\"2382\">\u062c\u0644\u0633\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/strong> <strong data-start=\"2387\" data-end=\"2395\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong>. <\/p>\n<h3 data-start=\"2403\" data-end=\"2467\">3. \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/h3>\n<p data-start=\"2468\" data-end=\"2765\">\u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629 \u0645\u0646 <strong data-start=\"2511\" data-end=\"2531\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0644\u0627\u0648\u062f\u064a.<br data-start=\"2601\" data-end=\"2604\">\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0645\u062b\u0644 <strong data-start=\"2619\" data-end=\"2627\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong> <strong data-start=\"2632\" data-end=\"2643\">\u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u062a\u062d\u0633\u0646 <strong data-start=\"2665\" data-end=\"2684\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0627\u0646\u064a\u0646 <strong data-start=\"2719\" data-end=\"2726\">\u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062d\u064a\u0636<\/strong> \u0623\u0648 <strong data-start=\"2728\" data-end=\"2736\">\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u062a\u0643\u064a\u0633 \u0627\u0644\u0645\u0628\u0627\u064a\u0636<\/strong> \u0623\u0648 <strong data-start=\"2741\" data-end=\"2764\">\u0623\u0639\u0631\u0627\u0636 \u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong>.<\/p>\n<p data-start=\"2767\" data-end=\"2813\"><strong data-start=\"2767\" data-end=\"2811\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062b\u0631\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u063a\u0627:<\/strong><\/p>\n<ul>\n<li data-start=\"2816\" data-end=\"2880\">\u064a\u0642\u0644\u0644 <strong data-start=\"2824\" data-end=\"2836\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u064a\u0639\u0632\u0632 <strong data-start=\"2848\" data-end=\"2862\">\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u0627\u062a<\/strong> (\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c)<\/li>\n<li data-start=\"2883\" data-end=\"2940\">\u064a\u0639\u0632\u0632 \u062a\u0648\u0627\u0632\u0646 <strong data-start=\"2892\" data-end=\"2904\">\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0648\u0645<\/li>\n<p> \u0627\u0644\u0623\u0641\u0636\u0644<\/p>\n<li data-start=\"2943\" data-end=\"2996\">\u0648\u064a\u062d\u0633\u0646 <strong data-start=\"2952\" data-end=\"2975\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> <strong data-start=\"2980\" data-end=\"2994\">\u0648\u0627\u0644\u0623\u064a\u0636<\/strong><\/li>\n<\/ul>\n<blockquote data-start=\"2998\" data-end=\"3133\">\n<p data-start=\"3000\" data-end=\"3133\"><em data-start=\"3003\" data-end=\"3014\">\u062c\u0631\u0628 \u0647\u0630\u0627:<\/em> 15-20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0648\u0627\u0639\u064a \u0623\u0648 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0627\u0644\u064a\u0648\u063a\u0627 \u064a\u0648\u0645\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f <strong data-start=\"3084\" data-end=\"3109\">\u0641\u064a \u062f\u0639\u0645 \u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643<\/strong> \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/p>\n<\/blockquote>\n<h3 data-start=\"3140\" data-end=\"3213\">4. \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT) \u0644\u062a\u0639\u0632\u064a\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/h3>\n<p data-start=\"3214\" data-end=\"3487\">\u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 <strong data-start=\"3230\" data-end=\"3238\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/strong> (20\u201330 \u062f\u0642\u064a\u0642\u0629) \u062a\u0639\u0632\u0632 \u0625\u0646\u062a\u0627\u062c <strong data-start=\"3263\" data-end=\"3281\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0645\u0648<\/strong> <strong data-start=\"3297\" data-end=\"3309\">\u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"3327\" data-end=\"3342\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<br data-start=\"3343\" data-end=\"3346\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0648\u0627\u0632\u0646\u0646 <strong data-start=\"3366\" data-end=\"3398\">\u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong>\u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0645\u0631\u0629 \u0625\u0644\u0649 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 (\u0627\u0644\u062c\u0631\u064a\u0628\u0627\u062a \u0623\u0648 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u062f\u0648\u0631\u0629).<\/p>\n<p data-start=\"3489\" data-end=\"3508\"><strong data-start=\"3489\" data-end=\"3506\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0633\u0627\u0639\u062f:<\/strong><\/p>\n<ul>\n<li data-start=\"3511\" data-end=\"3585\">\u064a\u062d\u0641\u0632 <strong data-start=\"3522\" data-end=\"3548\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0628\u062c\u0631\u0639\u0627\u062a \u0645\u0636\u0628\u0648\u0637\u0629 \u0644\u0644\u062a\u0643\u064a\u0641<\/li>\n<li data-start=\"3588\" data-end=\"3656\">\u064a\u0632\u064a\u062f <strong data-start=\"3598\" data-end=\"3616\">\u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636<\/strong> \u0648\u064a\u062d\u0627\u0641\u0638 <strong data-start=\"3631\" data-end=\"3654\">\u0639\u0644\u0649 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong><\/li>\n<li data-start=\"3659\" data-end=\"3735\">\u062a\u062d\u0641\u0632 <strong data-start=\"3668\" data-end=\"3696\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong> \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"3737\" data-end=\"3845\"><strong data-start=\"3737\" data-end=\"3747\">\u062a\u062c\u0646\u0628:<\/strong> \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0628\u062f\u0648\u0646 \u062a\u0639\u0627\u0641\u064a \u2014 <strong data-start=\"3782\" data-end=\"3803\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 <strong data-start=\"3814\" data-end=\"3826\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u064a\u0633\u0628\u0628 \u0627\u0644\u062a\u0639\u0628.<\/p>\n<h3 data-start=\"3852\" data-end=\"3917\">5. \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u0646\u0648\u0645 \u2014 \u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0633\u064a\u0629<\/h3>\n<p data-start=\"3918\" data-end=\"4084\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0647\u062c\u0627\u0644\u0627 \u0641\u064a <strong data-start=\"3946\" data-end=\"3977\">\u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0647\u0648 <strong data-start=\"3981\" data-end=\"3989\">\u0627\u0644\u0631\u0627\u062d\u0629<\/strong>. \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u064a\u0641\u0631\u0632 \u062c\u0633\u0645\u0643 <strong data-start=\"4027\" data-end=\"4045\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> \u0648\u064a\u0639\u064a\u062f <strong data-start=\"4059\" data-end=\"4081\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0646\u0633<\/strong>. <\/p>\n<p data-start=\"4086\" data-end=\"4315\">\u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629\u060c \u062d\u062a\u0649 <strong data-start=\"4121\" data-end=\"4141\">\u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u0635\u0628\u062d \u063a\u064a\u0631 \u0645\u062c\u062f.<br data-start=\"4168\" data-end=\"4171\">\u0646\u0645 \u0645\u0646 7 \u0625\u0644\u0649 9 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644 \u0648\u064a\u0634\u0645\u0644 <strong data-start=\"4209\" data-end=\"4233\">\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637\u0629<\/strong> (\u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u062f) <strong data-start=\"4266\" data-end=\"4283\">\u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638<\/strong> \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 <strong data-start=\"4295\" data-end=\"4314\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629<\/strong>.<\/p>\n<h2 data-start=\"4322\" data-end=\"4383\">\u0628\u0646\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0627\u0632\u0646 \u0644\u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/h2>\n<p data-start=\"4385\" data-end=\"4517\">\u0644\u062f\u0639\u0645 <strong data-start=\"4396\" data-end=\"4416\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0627\u0633\u062a\u0647\u062f\u0641 <strong data-start=\"4445\" data-end=\"4465\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0623\u0633\u0628\u0648\u0639\u064a \u064a\u063a\u0637\u064a \u062c\u0645\u064a\u0639 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a:<\/p>\n<div class=\"_tableContainer_1rjym_1\">\n<table style=\"height: 222px;\" width=\"1190\">\n<thead>\n<tr>\n<th><strong>\u064a\u0648\u0645<\/strong><\/th>\n<th><strong>\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \/ \u0641\u0626\u0629<\/strong><\/th>\n<p> \u0641\u064a\u0631\u0627\u063a\u0648<\/p>\n<th><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>\u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/strong><\/td>\n<td><strong>\u0645\u0644\u0627\u0643\u0645\u0629 \u062e\u0637\u0648\u0629 \u0623\u0648 \u062a\u0646\u0627\u0633\u0628<\/strong> \u2013 \u0645\u0639 <em>\u0623\u0645\u064a\u0631\u0629 \u0628\u0646 \u0639\u0644\u064a \/ \u0648\u064a\u0645 \u062a\u0631\u0627\u0628\u064a\u0644\u0633\u064a<\/em><\/td>\n<td>\u064a\u0639\u0632\u0632 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062f\u0627\u0641\u0639.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/strong><\/td>\n<td><strong>\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0648 \u0627\u0644\u062a\u0648\u064a\u0646 \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644\u064a<\/strong> \u2013 \u0645\u0639 <em>\u0641\u0627\u0646\u064a\u0633\u0627 \u0633\u0627\u0646\u062a\u0648\u0633<\/em><\/td>\n<td>\u064a\u0642\u0644\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0647\u062f\u0648\u0621 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/strong><\/td>\n<td><strong>\u0628\u0648\u062f\u064a \u0643\u0648\u0645\u0628\u0627\u062a \u0623\u0648 \u0632\u0648\u0645\u0628\u0627<\/strong> \u2013 \u0645\u0639 <em>\u0631\u0627\u0646\u0627 \u062e\u0627\u0646 \/ \u0645\u0627\u062f\u0647\u0627 \u0639\u0628\u062f \u0627\u0644\u0645\u062c\u064a\u062f<\/em><\/td>\n<td>\u064a\u0631\u0641\u0639 \u0645\u0646 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u0648\u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062e\u0645\u064a\u0633<\/strong><\/td>\n<td><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a<\/strong> \u2013 \u0645\u0639 <em>\u0632\u064a\u0646\u0628 \u0632\u064a\u0646\u0628 \/ \u0648\u064a\u0645 \u062a\u0631\u0627\u0628\u064a\u0644\u0633\u064a<\/em><\/td>\n<td>\u064a\u0648\u0627\u0632\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646 \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062c\u0645\u0639\u0629<\/strong><\/td>\n<p>\u0639\u0636\u0644\u0627\u062a <\/p>\n<td><strong>V \u0623\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u2013 \u0645\u0639 <em>\u0631\u0634\u0627 \u0625\u0633\u0645\u0627\u0639\u064a\u0644 \/ \u0641\u0627\u0646\u064a\u0633\u0627 \u0633\u0627\u0646\u062a\u0648\u0633<\/em><\/td>\n<td>\u064a\u062f\u0639\u0645 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0648\u064a\u0639\u0632\u0632 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong><\/td>\n<td><strong>\u0641\u064a\u0631\u0627\u063a\u0648 \u0631\u0627\u064a\u062f \u0623\u0648 \u0631\u0642\u0635\u0629 \u0623\u0641\u0631\u064a\u0642\u064a\u0629<\/strong> \u2013 \u0645\u0639 <em>\u0623\u0645\u064a\u0631\u0629 \u0628\u0646 \u0639\u0644\u064a \/ \u0631\u0634\u0627 \u0625\u0633\u0645\u0627\u0639\u064a\u0644<\/em><\/td>\n<td>\u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p data-start=\"5036\" data-end=\"5129\">\ud83d\udd17 <strong data-start=\"5039\" data-end=\"5127\">\u0634\u0627\u0647\u062f \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0643\u0627\u0645\u0644 \u0647\u0646\u0627 \u2192 <a href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u0628\u0631\u0627\u0645\u062c \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/strong><\/p>\n<p data-start=\"5131\" data-end=\"5259\">\u064a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0639\u0645\u0644 <strong data-start=\"5148\" data-end=\"5171\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639<\/strong> \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0628\u062a\u0646\u0627\u063a\u0645 \u2014 \u0645\u0648\u0627\u0632\u0646\u0629 <strong data-start=\"5209\" data-end=\"5226\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/strong> <strong data-start=\"5228\" data-end=\"5238\">\u0648\u0627\u0644\u0637\u0627\u0642\u0629<\/strong> <strong data-start=\"5244\" data-end=\"5258\">\u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong>.<\/p>\n<h2 data-start=\"5266\" data-end=\"5328\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a: \u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641<\/h2>\n<p data-start=\"5330\" data-end=\"5514\">\u0628\u064a\u0646\u0645\u0627 <strong data-start=\"5336\" data-end=\"5371\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong>\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647 \u0623\u0648 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062e\u0637\u0623 \u0642\u062f \u064a\u0646\u0642\u0644\u0628 \u0639\u0644\u064a\u0647.<br data-start=\"5419\" data-end=\"5422\">\u0631\u0627\u0642\u0628 \u0647\u0630\u0647 <strong data-start=\"5438\" data-end=\"5469\">\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0627\u0644\u0645\u0631\u062a\u0628\u0637 <strong data-start=\"5481\" data-end=\"5497\">\u0628\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong> \u0623\u0648 <strong data-start=\"5501\" data-end=\"5511\">\u0627\u0644\u062a\u0648\u062a\u0631<\/strong>:<\/p>\n<ul>\n<li data-start=\"5518\" data-end=\"5565\"><strong data-start=\"5529\" data-end=\"5540\">\u0627\u0644\u062a\u0639\u0628<\/strong> \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0623\u0648 <strong data-start=\"5544\" data-end=\"5563\">\u0623\u0644\u0645<\/strong><\/li>\n<p> \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/p>\n<li data-start=\"5568\" data-end=\"5599\">\u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645 <strong data-start=\"5578\" data-end=\"5597\">\u0627\u0644\u062f\u0648\u0631\u0629<\/strong><\/li>\n<li data-start=\"5602\" data-end=\"5623\">\u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0646\u0648\u0645<\/li>\n<li data-start=\"5626\" data-end=\"5665\">\u0632\u064a\u0627\u062f\u0629 <strong data-start=\"5636\" data-end=\"5663\">\u0627\u0644\u0634\u0647\u064a\u0629 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629<\/strong><\/li>\n<p> \u0627\u0644\u0648\u0632\u0646<\/p>\n<li data-start=\"5668\" data-end=\"5707\">\u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c<\/li>\n<\/ul>\n<p data-start=\"5709\" data-end=\"5902\">\u0625\u0630\u0627 \u062d\u062f\u062b\u062a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u0644\u0644 \u0645\u0646 \u0634\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 <strong data-start=\"5756\" data-end=\"5777\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629<\/strong>\u060c \u0648\u0623\u0639\u0637 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 <strong data-start=\"5794\" data-end=\"5816\">\u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629<\/strong>.<br data-start=\"5817\" data-end=\"5820\">\u062a\u0630\u0643\u0631 \u2014 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062d\u0631\u0643\u0629\u061b \u0628\u0644 \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0627\u0641\u064a\u0643.<\/p>\n<h2 data-start=\"5909\" data-end=\"5959\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u2013 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621<\/h2>\n<h3 data-start=\"5961\" data-end=\"6024\">1. \u0645\u0627 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u061f<\/h3>\n<p data-start=\"6025\" data-end=\"6269\">\u0645\u0632\u064a\u062c \u0645\u0646 <strong data-start=\"6042\" data-end=\"6063\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c <strong data-start=\"6065\" data-end=\"6085\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u060c <strong data-start=\"6091\" data-end=\"6111\">\u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629<\/strong> (\u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633) \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629. \u064a\u0646\u0638\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c <strong data-start=\"6173\" data-end=\"6185\">\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/strong> <strong data-start=\"6187\" data-end=\"6203\">\u0648\u0627\u0644\u0628\u0631\u0648\u062c\u0633\u062a\u0631\u0648\u0646<\/strong> <strong data-start=\"6205\" data-end=\"6216\">\u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> <strong data-start=\"6222\" data-end=\"6234\">\u0648\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0645\u0646 \u0623\u062c\u0644 <strong data-start=\"6249\" data-end=\"6268\">\u0635\u062d\u0629 \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong> \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f. <\/p>\n<h3 data-start=\"6271\" data-end=\"6326\">2. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0646 \u062a\u0635\u0644\u062d \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u061f<\/h3>\n<p data-start=\"6327\" data-end=\"6579\">\u0646\u0639\u0645\u060c <strong data-start=\"6332\" data-end=\"6352\">\u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/strong> \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0635\u062d\u064a\u062d <strong data-start=\"6370\" data-end=\"6392\">\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"6423\" data-end=\"6446\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong>\u060c \u0648\u062f\u0639\u0645 <strong data-start=\"6463\" data-end=\"6489\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/strong>. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0645\u062b\u0644 <strong data-start=\"6523\" data-end=\"6531\">\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u062a\u0643\u064a\u0633 \u0627\u0644\u0645\u0628\u0627\u064a\u0636<\/strong> \u0623\u0648 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0625\u0631\u0634\u0627\u062f \u0637\u0628\u064a. <\/p>\n<h3 data-start=\"6581\" data-end=\"6639\">3. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0645\u0631\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0648\u0627\u0632\u0646 \u0647\u0631\u0645\u0648\u0646\u064a\u061f<\/h3>\n<p data-start=\"6640\" data-end=\"6870\">\u0627\u0633\u062a\u0647\u062f\u0641 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0644\u0649 <strong data-start=\"6657\" data-end=\"6703\">\u0627\u0644\u0623\u0642\u0644 150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u2014 \u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0648\u0632\u0639\u0629 \u0639\u0644\u0649 <strong data-start=\"6737\" data-end=\"6758\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c <strong data-start=\"6760\" data-end=\"6770\">\u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0623\u0648 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0637\u0644 <strong data-start=\"6843\" data-end=\"6869\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong>. <\/p>\n<h3 data-start=\"6872\" data-end=\"6928\">4. \u0647\u0644 \u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0633\u0646 \u0627\u0644\u064a\u0623\u0633\u061f<\/h3>\n<p data-start=\"6929\" data-end=\"7172\">\u0645\u0637\u0644\u0642\u0627. <strong data-start=\"6941\" data-end=\"6976\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong> \u062e\u0644\u0627\u0644 <strong data-start=\"6984\" data-end=\"6997\">\u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"7011\" data-end=\"7027\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0632\u064a\u0627\u062f\u0629 <strong data-start=\"7063\" data-end=\"7081\">\u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> <strong data-start=\"7086\" data-end=\"7099\">\u0648\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646<\/strong> . \u0625\u0646\u0647 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. <\/p>\n<h3 data-start=\"7174\" data-end=\"7225\">5. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062e\u0644\u0644\u0627 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u061f<\/h3>\n<p data-start=\"7226\" data-end=\"7440\">\u0646\u0639\u0645. <strong data-start=\"7231\" data-end=\"7258\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u062f\u0648\u0646 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data-start=\"8035\" data-end=\"8062\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629<\/strong> \u0627\u0644\u062f\u0645\u0648\u064a\u0629 <strong data-start=\"8067\" data-end=\"8088\">\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0648\u0628\u064a\u0646 <strong data-start=\"8102\" data-end=\"8125\">\u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637 \u0648\u0627\u0644\u0631\u0627\u062d\u0629<\/strong>. <\/p>\n<p data-start=\"8130\" data-end=\"8314\">\u0644\u0630\u0627\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062f\u064a\u0631\u064a\u0646 <strong data-start=\"8158\" data-end=\"8165\">\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062d\u064a\u0636<\/strong>\u060c \u0623\u0648 \u062a\u062a\u0639\u0627\u0645\u0644\u064a\u0646 <strong data-start=\"8178\" data-end=\"8191\">\u0645\u0639 \u0633\u0646 \u0627\u0644\u064a\u0623\u0633<\/strong>\u060c \u0623\u0648 \u062a\u0628\u062d\u062b\u064a\u0646 \u0639\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u062a\u0630\u0643\u0631\u064a:<br data-start=\"8233\" data-end=\"8236\"><strong data-start=\"8236\" data-end=\"8314\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u2014 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0641\u0639\u0627\u0644 \u0648\u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u0647\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0647\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a 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