{"id":8634,"date":"2025-11-19T12:38:12","date_gmt":"2025-11-19T12:38:12","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d8%aa%d9%85%d8%af%d8%af%d8%8c-%d8%a7%d8%b3%d8%aa%d8%b9%d8%a7%d8%af%d8%8c-%d9%83%d8%b1%d8%b1-%d8%a3%d9%87%d9%85%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84\/"},"modified":"2025-11-19T12:38:12","modified_gmt":"2025-11-19T12:38:12","slug":"%d8%aa%d9%85%d8%af%d8%af%d8%8c-%d8%a7%d8%b3%d8%aa%d8%b9%d8%a7%d8%af%d8%8c-%d9%83%d8%b1%d8%b1-%d8%a3%d9%87%d9%85%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%aa%d9%85%d8%af%d8%af%d8%8c-%d8%a7%d8%b3%d8%aa%d8%b9%d8%a7%d8%af%d8%8c-%d9%83%d8%b1%d8%b1-%d8%a3%d9%87%d9%85%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84\/","title":{"rendered":"\u062a\u0645\u062f\u062f\u060c \u0627\u0633\u062a\u0639\u0627\u062f\u060c \u0643\u0631\u0631: \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646"},"content":{"rendered":"<h2 data-start=\"190\" data-end=\"250\"><strong data-start=\"193\" data-end=\"250\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f<\/strong><\/h2>\n<p data-start=\"252\" data-end=\"451\">\u062a\u0631\u0643\u0632 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u0635\u0645\u064a\u0645 <em data-start=\"286\" data-end=\"303\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/em>: \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0627\u0644\u0634\u062f\u0629\u060c \u0627\u0644\u0639\u0631\u0642. \u0644\u0643\u0646 \u0645\u0627 \u0644\u0627 \u064a\u062f\u0631\u0643\u0647 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0647\u0648 \u0627\u0644\u062a\u0627\u0644\u064a: <strong data-start=\"390\" data-end=\"449\">\u062a\u0642\u062f\u0645\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a <em data-start=\"419\" data-end=\"426\">\u064a\u062d\u062f\u062b \u0628\u0639\u062f<\/em> \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong> <\/p>\n<p data-start=\"453\" data-end=\"889\">\u0641\u064a \u0627\u0644\u0644\u062d\u0638\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0647\u064a \u0641\u064a\u0647\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u062f\u062e\u0644 \u062c\u0633\u0645\u0643 \u0645\u0631\u062d\u0644\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0642\u0648\u064a\u0629 \u062a\u0639\u0631\u0641 <strong data-start=\"540\" data-end=\"565\">\u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c<\/strong> \u0648\u0647\u064a \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0635\u0644\u062d \u0641\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0632\u062f\u0627\u062f \u0642\u0648\u0629 \u0648\u062a\u0633\u062a\u0639\u062f \u0644\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. \u0628\u062f\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u0629\u060c \u062d\u062a\u0649 \u0623\u0641\u0636\u0644 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627 \u064a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u062e\u0637\u064a \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0625\u0644\u0649 <strong data-start=\"782\" data-end=\"834\">\u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c <a href=\"https:\/\/viragofitness.ae\/blog\/how-exercise-supports-hormonal-balance-for-women\/\">\u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/a><\/strong> \u0627\u0644\u0630\u064a \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0637\u0627\u0642\u062a\u0643 \u0648\u0645\u0632\u0627\u062c\u0643 \u0648\u0644\u064a\u0627\u0642\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.  <\/p>\n<p data-start=\"891\" data-end=\"1127\">\u062a\u0648\u0636\u062d \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <em data-start=\"916\" data-end=\"925\">\u0628\u0627\u0644\u0636\u0628\u0637<\/em> \u0633\u0628\u0628 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0643\u064a\u0641 \u062a\u0633\u0627\u0647\u0645 <strong data-start=\"970\" data-end=\"989\">\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0639\u0644\u0645 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0643\u0644 \u062c\u0644\u0633\u0629.<\/p>\n<p data-start=\"1129\" data-end=\"1243\">\u062f\u0639\u0648\u0646\u0627 \u0646\u063a\u0648\u0635 \u0641\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0648\u0631\u0627\u0621 <strong data-start=\"1172\" data-end=\"1197\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0641\u0639\u0627\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c<\/strong> \u0648\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0623\u0646 \u062a\u0639\u0637\u064a\u0647 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629.<\/p>\n<h2 data-start=\"1250\" data-end=\"1303\"><strong data-start=\"1253\" data-end=\"1303\">\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u062f\u0627\u062e\u0644 \u062c\u0633\u0645\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong><\/h2>\n<p data-start=\"1305\" data-end=\"1453\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0623\u0648 \u0641\u064a \u0635\u0641 \u062c\u0645\u0627\u0639\u064a\u060c \u062a\u0645\u0631 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0625\u062c\u0647\u0627\u062f \u0645\u0624\u0642\u062a. \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u062b\u064a\u0631: <\/p>\n<h3 data-start=\"1455\" data-end=\"1495\"><strong data-start=\"1459\" data-end=\"1493\">1. \u062a\u0645\u0632\u0642\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/h3>\n<p data-start=\"1496\" data-end=\"1745\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 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data-start=\"1747\" data-end=\"1872\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0641\u0625\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u062f\u0648\u0646 \u062a\u0639\u0627\u0641\u064a \u0643\u0627\u0641 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0641\u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u062d\u0635\u0644 \u0623\u0628\u062f\u0627 \u0639\u0644\u0649 \u0641\u0631\u0635\u0629 \u0644\u0625\u0643\u0645\u0627\u0644 \u062f\u0648\u0631\u0629 \u0627\u0644\u0625\u0635\u0644\u0627\u062d.<\/p>\n<h3 data-start=\"1879\" data-end=\"1910\"><strong data-start=\"1883\" data-end=\"1908\">2. \u0627\u0633\u062a\u0646\u0632\u0627\u0641 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong><\/h3>\n<p data-start=\"1911\" data-end=\"2048\">\u062a\u062e\u0632\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0639\u0644\u0649 \u0634\u0643\u0644 <strong data-start=\"1947\" data-end=\"1959\">\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u063a\u0630\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<br data-start=\"1986\" data-end=\"1989\">\u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u062a\u0643\u0648\u0646 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0644\u062f\u064a\u0643 \u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628:<\/p>\n<ul>\n<li data-start=\"2052\" data-end=\"2061\">\u062c\u0647\u062f<\/li>\n<li data-start=\"2064\" data-end=\"2085\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0623\u062f\u0627\u0621<\/li>\n<li data-start=\"2088\" data-end=\"2110\">\u0632\u0645\u0646 \u0631\u062f \u0641\u0639\u0644 \u0623\u0628\u0637\u0623<\/li>\n<li data-start=\"2113\" data-end=\"2130\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<\/ul>\n<p data-start=\"2132\" data-end=\"2231\">\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 <strong data-start=\"2162\" data-end=\"2188\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0647\u0648 \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 <strong data-start=\"2210\" data-end=\"2230\">\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>.<\/p>\n<h3 data-start=\"2238\" data-end=\"2281\"><strong data-start=\"2242\" data-end=\"2279\">3. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u0628\u0633\u0628\u0628 \u0627\u0644\u0639\u0631\u0642<\/strong><\/h3>\n<p data-start=\"2282\" data-end=\"2457\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0639\u0631\u0642 <strong data-start=\"2297\" data-end=\"2313\">\u0639\u0644\u0649 \u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0647\u064a \u0645\u0639\u0627\u062f\u0646 \u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0646\u0638\u0645 \u0627\u0644\u0642\u0644\u0628. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u064a\u0624\u062f\u064a \u0625\u0644\u0649: <\/p>\n<ul>\n<li data-start=\"2461\" data-end=\"2469\">\u062a\u0634\u0646\u062c\u0627\u062a<\/li>\n<li data-start=\"2472\" data-end=\"2482\">\u0636\u0639\u0641<\/li>\n<li data-start=\"2485\" data-end=\"2496\">\u062f\u0648\u062e\u0629<\/li>\n<li data-start=\"2499\" data-end=\"2512\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"2515\" data-end=\"2543\"><strong data-start=\"2522\" data-end=\"2541\">\u062a\u0639\u0627\u0641\u064a \u0639\u0636\u0644\u0627\u062a<\/strong> \u0623\u0628\u0637\u0623<\/li>\n<\/ul>\n<p data-start=\"2545\" data-end=\"2640\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 <strong data-start=\"2571\" data-end=\"2588\">\u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0636\u0631\u0648\u0631\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0623\u0648 \u0627\u0644\u0637\u0648\u064a\u0644\u0629.<\/p>\n<h3 data-start=\"2647\" data-end=\"2697\"><strong data-start=\"2651\" data-end=\"2695\">4. \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0625\u0635\u0644\u0627\u062d \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/h3>\n<p data-start=\"2698\" data-end=\"2862\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0633\u0628\u0628 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0632\u064a\u0627\u062f\u0629 \u0637\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u064a\u0646\u0645\u0627 \u064a\u0639\u0645\u0644 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0647\u0630\u0627 \u062c\u0632\u0621 \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 <strong data-start=\"2826\" data-end=\"2853\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> . <\/p>\n<p data-start=\"2864\" data-end=\"2900\">\u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629\u060c \u064a\u0628\u062f\u0623 \u062c\u0633\u0645\u0643:<\/p>\n<ul>\n<li data-start=\"2904\" data-end=\"2932\"><strong data-start=\"2904\" data-end=\"2930\">\u062a\u0642\u0644\u064a\u0644 \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/li>\n<li data-start=\"2935\" data-end=\"2953\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629<\/li>\n<li data-start=\"2956\" data-end=\"2977\">\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u062c\u062f\u064a\u062f\u0629<\/li>\n<li data-start=\"2980\" data-end=\"3003\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/li>\n<li data-start=\"3006\" data-end=\"3062\">\u0632\u064a\u0627\u062f\u0629 <strong data-start=\"3017\" data-end=\"3031\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong> \u0644\u062f\u0639\u0645 \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"3064\" data-end=\"3167\">\u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 <em data-start=\"3099\" data-end=\"3109\">\u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629<\/em> \u2014 \u063a\u0627\u0644\u0628\u0627 \u0628\u0633\u0628\u0628 \u0639\u0627\u062f\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0633\u064a\u0626\u0629 \u2014 \u0641\u0642\u062f \u062a\u0648\u0627\u062c\u0647:<\/p>\n<ul>\n<li data-start=\"3171\" data-end=\"3192\">\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631<\/li>\n<li data-start=\"3195\" data-end=\"3204\">\u062a\u0648\u062a\u0631<\/li>\n<li data-start=\"3207\" data-end=\"3222\">\u062a\u0642\u062f\u0645 \u0628\u0637\u064a\u0621<\/li>\n<li data-start=\"3225\" data-end=\"3234\">\u062c\u0647\u062f<\/li>\n<li data-start=\"3237\" data-end=\"3260\">\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<\/ul>\n<p data-start=\"3262\" data-end=\"3336\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0633\u0644\u064a\u0645 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0648\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u2014 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0636\u0631\u0631\u0627.<\/p>\n<h3 data-start=\"3343\" data-end=\"3399\"><strong data-start=\"3347\" data-end=\"3399\">5. \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629: \u0627\u0644\u0646\u0645\u0648\u060c \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong><\/h3>\n<p data-start=\"3401\" data-end=\"3435\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u0641\u0632 \u0639\u062f\u0629 \u0647\u0631\u0645\u0648\u0646\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"3439\" data-end=\"3510\">\u2192 <strong data-start=\"3439\" data-end=\"3457\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0625\u0635\u0644\u0627\u062d <strong data-start=\"3480\" data-end=\"3508\">\u0648\u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/li>\n<li data-start=\"3513\" data-end=\"3549\"><strong data-start=\"3513\" data-end=\"3524\">\u2192 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/li>\n<li data-start=\"3552\" data-end=\"3635\">\u064a\u0631\u062a\u0641\u0639 \u2192 <strong data-start=\"3552\" data-end=\"3564\">\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 (\u062c\u064a\u062f \u0642\u0635\u064a\u0631 \u0627\u0644\u0623\u0645\u062f\u060c \u0636\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644)<\/li>\n<\/ul>\n<p data-start=\"3637\" data-end=\"3753\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0645\u0646\u062d \u062c\u0633\u0645\u0643 \u0642\u0633\u0637\u0627 \u0643\u0627\u0641\u064a\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u064a\u0628\u0642\u0649 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0645\u0631\u062a\u0641\u0639\u0627\u060c \u0645\u0645\u0627 \u064a\u0628\u0637\u0626 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p data-start=\"3755\" data-end=\"3862\">\u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0647\u0648 \u0623\u062d\u062f \u0623\u0647\u0645 \u0645\u0641\u0627\u062a\u064a\u062d \u0627\u0644\u062a\u0642\u062f\u0645 \u0644\u0644\u0646\u0633\u0627\u0621.<\/p>\n<h2 data-start=\"3869\" data-end=\"3926\"><strong data-start=\"3872\" data-end=\"3926\">\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0642\u0627\u0628\u0644 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a: \u0644\u0645\u0627\u0630\u0627 \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0647\u0645<\/strong><\/h2>\n<p data-start=\"3928\" data-end=\"4072\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0641\u062a\u0631\u0636 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u062a\u062f\u0631\u0628\u0648\u0627 \u0623\u0643\u062b\u0631\u060c \u0643\u0644\u0645\u0627 \u062a\u0642\u062f\u0645\u0648\u0627 \u0623\u0633\u0631\u0639\u060c \u0644\u0643\u0646 \u0639\u0644\u0645\u064a\u0627\u060c <strong data-start=\"4019\" data-end=\"4071\">\u062a\u0646\u0645\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0644\u064a\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>.<\/p>\n<p data-start=\"4074\" data-end=\"4094\">\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644\u0647\u0627:<\/p>\n<ul>\n<li data-start=\"4098\" data-end=\"4119\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 = \u0627\u0644\u062a\u062d\u0644\u064a\u0644<\/li>\n<li data-start=\"4122\" data-end=\"4142\">\u0627\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f = \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621<\/li>\n<li data-start=\"4145\" data-end=\"4164\">\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 = \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/li>\n<\/ul>\n<p data-start=\"4166\" data-end=\"4242\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0627\u0645\u0644 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0643\u062c\u0632\u0621 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0643 (\u0648\u0644\u064a\u0633 \u0643\u0623\u0645\u0631 \u062b\u0627\u0646\u0648\u064a)\u060c \u0641\u0625\u0646\u0643 \u062a:<\/p>\n<ul>\n<li data-start=\"4246\" data-end=\"4269\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631<\/li>\n<li data-start=\"4272\" data-end=\"4287\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<li data-start=\"4290\" data-end=\"4311\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621<\/li>\n<li data-start=\"4314\" data-end=\"4340\">\u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0623\u0642\u0644<\/li>\n<li data-start=\"4343\" data-end=\"4366\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c<\/li>\n<li data-start=\"4369\" data-end=\"4395\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f<\/li>\n<\/ul>\n<p data-start=\"4397\" data-end=\"4498\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0639\u0637\u064a \u0643\u0644 \u0631\u064a\u0627\u0636\u064a\u060c \u0645\u0646 \u0645\u0628\u062a\u062f\u0626\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646\u060c \u0623\u0648\u0644\u0648\u064a\u0629 <strong data-start=\"4477\" data-end=\"4497\">\u0644\u0631\u0648\u062a\u064a\u0646 \u062a\u0639\u0627\u0641\u064a<\/strong> \u0645\u0646\u0638\u0645.<\/p>\n<h2 data-start=\"4505\" data-end=\"4557\"><strong data-start=\"4508\" data-end=\"4557\">\u0645\u0627 \u0647\u0648 \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (DOMS)\u061f<\/strong><\/h2>\n<p data-start=\"4559\" data-end=\"4728\">\u062a\u0642\u0631\u064a\u0628\u0627 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u062a\u062a\u062f\u0631\u0628 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u062a\u0639\u0631\u0641 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631:<br data-start=\"4617\" data-end=\"4620\">\u062a\u0633\u062a\u064a\u0642\u0638 \u0628\u0639\u062f 24 \u0625\u0644\u0649 48 \u0633\u0627\u0639\u0629 \u0645\u0646 \u062c\u0644\u0633\u0629 \u0635\u0639\u0628\u0629 \u0648\u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0646\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0623\u0648 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645.<\/p>\n<p data-start=\"4730\" data-end=\"4825\">\u0647\u0630\u0627 \u0647\u0648 <strong data-start=\"4738\" data-end=\"4746\">DOMS<\/strong> \u2014 <strong data-start=\"4749\" data-end=\"4782\">\u062a\u0623\u062e\u0631 \u0628\u062f\u0621 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong> \u2014 \u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0636\u0631\u0631 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<p data-start=\"4827\" data-end=\"4888\">\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0623\u063a\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u064a\u0629 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0641\u0631\u0637 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c:<\/p>\n<ul>\n<li data-start=\"4892\" data-end=\"4903\">\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li data-start=\"4906\" data-end=\"4924\">\u062a\u063a\u0630\u064a\u0629 \u0623\u0641\u0636\u0644<\/li>\n<li data-start=\"4927\" data-end=\"4943\">\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/li>\n<li data-start=\"4946\" data-end=\"4967\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/li>\n<li data-start=\"4970\" data-end=\"5000\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0634\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629<\/li>\n<\/ul>\n<p data-start=\"5002\" data-end=\"5130\">\u064a\u062c\u0628 \u0623\u0644\u0627 \u064a\u0633\u062a\u0645\u0631 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062f\u0648\u0645\u064a\u0646 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 72 \u0633\u0627\u0639\u0629. \u0625\u0630\u0627 \u062d\u062f\u062b \u0630\u0644\u0643\u060c \u0641\u0647\u0630\u0627 \u0645\u0624\u0634\u0631 \u0639\u0644\u0649 \u0623\u0646\u0643 \u0642\u062f \u062a\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u062f\u0648\u0646 <strong data-start=\"5112\" data-end=\"5129\">\u0648\u0642\u062a \u0643\u0627\u0641 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>. <\/p>\n<h2 data-start=\"5137\" data-end=\"5181\"><strong data-start=\"5140\" data-end=\"5181\">\u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646\u0643 \u0644\u0627 \u062a\u062a\u0639\u0627\u0641\u0649 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/strong><\/h2>\n<p data-start=\"5183\" data-end=\"5252\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0645\u0628\u0643\u0631\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0636\u0639\u064a\u0641 \u2014 \u062d\u062a\u0649 \u064a\u0635\u064a\u0628\u0647 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<p data-start=\"5254\" data-end=\"5322\">\u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a \u0623\u064a\u0627 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0645\u0648\u0631\u060c \u0641\u0631\u0648\u062a\u064a\u0646\u0643 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"5326\" data-end=\"5344\">\u0625\u0631\u0647\u0627\u0642 \u0645\u0633\u062a\u0645\u0631<\/li>\n<li data-start=\"5347\" data-end=\"5375\">\u062b\u0642\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/li>\n<li data-start=\"5378\" data-end=\"5408\">\u0646\u0642\u0635 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645<\/li>\n<li data-start=\"5411\" data-end=\"5432\">\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631<\/li>\n<li data-start=\"5435\" data-end=\"5448\">\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c<\/li>\n<li data-start=\"5451\" data-end=\"5469\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645<\/li>\n<li data-start=\"5472\" data-end=\"5502\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062c\u0648\u0639 \u0623\u0648 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629<\/li>\n<li data-start=\"5505\" data-end=\"5521\">\u0627\u0644\u062f\u0627\u0641\u0639 \u0627\u0644\u0645\u0646\u062e\u0641\u0636<\/li>\n<li data-start=\"5524\" data-end=\"5562\">\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0636\u0639\u0641 \u062c\u0644\u0633\u0629 \u0628\u0639\u062f \u062c\u0644\u0633\u0629<\/li>\n<\/ul>\n<p data-start=\"5564\" data-end=\"5619\">\u0647\u0630\u0647 \u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646 \u062c\u0633\u0645\u0643 \u0645\u0631\u0647\u0642 \u0648\u0644\u0627 \u064a\u062a\u0643\u064a\u0641.<\/p>\n<p data-start=\"5621\" data-end=\"5687\">\u062a\u0630\u0643\u0631: <strong data-start=\"5631\" data-end=\"5687\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u064a\u0633 \u0643\u0633\u0648\u0644\u0627\u060c \u0628\u0644 \u0647\u0648 \u0623\u062f\u0627\u0629 \u0623\u062f\u0627\u0621.<\/strong><\/p>\n<h2 data-start=\"5694\" data-end=\"5750\"><strong data-start=\"5697\" data-end=\"5750\">\u0623\u0633\u0627\u0633 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0641\u0639\u0627\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/h2>\n<p data-start=\"5752\" data-end=\"5857\">\u0644\u062a\u0639\u0638\u064a\u0645 \u0646\u062a\u0627\u0626\u062c\u0643\u060c \u0648\u062f\u0639\u0645 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0639\u0645\u062f\u0629:<\/p>\n<h3 data-start=\"5859\" data-end=\"5881\"><strong data-start=\"5863\" data-end=\"5879\">1. \u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/strong><\/h3>\n<p data-start=\"5882\" data-end=\"5960\">\u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0645\u0627\u0621 + <strong data-start=\"5900\" data-end=\"5916\">\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a<\/strong> \u0644\u062f\u0639\u0645 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0627\u0641\u064a\u0647\u0627.<\/p>\n<h3 data-start=\"5962\" data-end=\"5984\"><strong data-start=\"5966\" data-end=\"5982\">2. \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/strong><\/h3>\n<p data-start=\"5985\" data-end=\"6073\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 + \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0625\u0635\u0644\u0627\u062d <strong data-start=\"6023\" data-end=\"6040\">\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 <strong data-start=\"6053\" data-end=\"6072\">\u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>.<\/p>\n<h3 data-start=\"6075\" data-end=\"6100\"><strong data-start=\"6079\" data-end=\"6098\">3. \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0646\u0648\u0645<\/strong><\/h3>\n<p data-start=\"6101\" data-end=\"6184\">\u0627\u0644\u0633\u0645\u0627\u062d <strong data-start=\"6107\" data-end=\"6135\">\u0628\u062d\u062f\u0648\u062b \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong>\u060c \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062e\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a.<\/p>\n<h2 data-start=\"204\" data-end=\"290\"><strong data-start=\"207\" data-end=\"290\">\u0639\u0644\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0641\u0639\u0627\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/strong><\/h2>\n<p data-start=\"292\" data-end=\"706\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0633 \u0634\u064a\u0626\u0627\u060c \u0628\u0644 <em data-start=\"339\" data-end=\"347\">\u0647\u0648 \u0646\u0638\u0627\u0645<\/em> \u064a\u0634\u0645\u0644 \u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0644\u0625\u0635\u0644\u0627\u062d <strong data-start=\"440\" data-end=\"457\">\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u062a\u0642\u0644\u064a\u0644 <strong data-start=\"466\" data-end=\"483\">\u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u062a\u062d\u0636\u064a\u0631 \u062c\u0633\u0645\u0643 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u062f\u0645. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u062a\u062d\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0646\u0635\u0631 \u064a\u062f\u0639\u0645 <strong data-start=\"591\" data-end=\"616\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u0648\u0641\u0642\u0627 \u0644\u0645\u0627 \u064a\u0648\u0635\u064a \u0628\u0647 \u0623\u062e\u0635\u0627\u0626\u064a\u0648 \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0623\u0637\u0628\u0627\u0621 \u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a. <\/p>\n<h2 data-start=\"713\" data-end=\"774\"><strong data-start=\"716\" data-end=\"774\">1. \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0637\u064a\u0628: \u0623\u0633\u0627\u0633 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639<\/strong><\/h2>\n<p data-start=\"776\" data-end=\"930\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0647\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0648\u0644 \u0648\u0627\u0644\u0623\u0647\u0645 \u0641\u064a <strong data-start=\"826\" data-end=\"851\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0633\u0628\u0628 \u0627\u0644\u0639\u0631\u0642 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 <strong data-start=\"894\" data-end=\"909\">\u0648\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a<\/strong> \u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631: <\/p>\n<ul>\n<li data-start=\"934\" data-end=\"946\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/li>\n<li data-start=\"949\" data-end=\"969\">\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"972\" data-end=\"987\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/li>\n<li data-start=\"990\" data-end=\"1005\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"1008\" data-end=\"1030\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a<\/li>\n<\/ul>\n<p data-start=\"1032\" data-end=\"1152\">\u062d\u062a\u0649 <strong data-start=\"1042\" data-end=\"1057\">\u0627\u0644\u062c\u0641\u0627\u0641<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641 \u064a\u0628\u0637\u0626 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 <strong data-start=\"1111\" data-end=\"1151\">\u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (DOMS).<\/strong><\/p>\n<h3 data-start=\"1154\" data-end=\"1196\"><strong data-start=\"1158\" data-end=\"1196\">\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong><\/h3>\n<p data-start=\"1198\" data-end=\"1236\">\u062a\u0648\u0635\u064a \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"1240\" data-end=\"1295\"><strong data-start=\"1240\" data-end=\"1261\">2-3 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/strong> \u062e\u0644\u0627\u0644 \u0623\u0648\u0644 <strong data-start=\"1279\" data-end=\"1293\">30 \u062f\u0642\u064a\u0642\u0629<\/strong><\/li>\n<li data-start=\"1298\" data-end=\"1355\">\u0623\u0643\u062b\u0631 \u0625\u0630\u0627 \u062a\u062f\u0631\u0628\u062a \u0641\u064a \u0627\u0644\u062d\u0631\u0627\u0631\u0629\u060c \u0623\u0648 \u0642\u0645\u062a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0623\u0648 \u062a\u0639\u0631\u0642\u062a \u0643\u062b\u064a\u0631\u0627<\/li>\n<\/ul>\n<p data-start=\"1357\" data-end=\"1540\">\u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u064a\u0646\u0643 <strong data-start=\"1380\" data-end=\"1406\">\u0644\u0623\u0643\u062b\u0631 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629<\/strong>\u060c \u0623\u0648 \u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0643\u062b\u0641\u0629\u060c \u064a\u0645\u0643\u0646 <strong data-start=\"1438\" data-end=\"1454\">\u0644\u0645\u0634\u0631\u0648\u0628 \u0631\u064a\u0627\u0636\u064a<\/strong> \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a <strong data-start=\"1482\" data-end=\"1511\">\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong> \u0648\u062f\u0639\u0645 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3 data-start=\"1542\" data-end=\"1574\"><strong data-start=\"1546\" data-end=\"1574\">\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0628\u062d\u062b \u0639\u0646\u0647\u0627<\/strong><\/h3>\n<p data-start=\"1576\" data-end=\"1613\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062c\u064a\u062f \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"1617\" data-end=\"1651\"><strong data-start=\"1617\" data-end=\"1627\">\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645<\/strong> (\u064a\u062d\u0644 \u0645\u062d\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0631\u0642)<\/li>\n<li data-start=\"1654\" data-end=\"1694\"><strong data-start=\"1654\" data-end=\"1667\">\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645<\/strong> (\u064a\u0645\u0646\u0639 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/li>\n<li data-start=\"1697\" data-end=\"1734\"><strong data-start=\"1697\" data-end=\"1710\">\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/strong> (\u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/li>\n<li data-start=\"1737\" data-end=\"1780\"><strong data-start=\"1737\" data-end=\"1748\">\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/strong> (\u064a\u062f\u0639\u0645 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/li>\n<\/ul>\n<p data-start=\"1782\" data-end=\"1911\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u062f\u0639\u0645 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0646\u0642\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h2 data-start=\"1918\" data-end=\"1980\"><strong data-start=\"1921\" data-end=\"1980\">2. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0625\u0635\u0644\u0627\u062d: \u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0648\u062a\u0634\u0631\u0628 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/h2>\n<p data-start=\"1982\" data-end=\"2217\">\u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u062f\u0648\u0631\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0627\u0641\u064a \u062c\u0633\u0645\u0643. \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u062b\u0644 \u0627\u0644\u0625\u0633\u0641\u0646\u062c \u2014 \u062a\u0645\u062a\u0635 \u0628\u0633\u0631\u0639\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 <strong data-start=\"2129\" data-end=\"2157\">\u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u062a\u0642\u0644\u0644 <strong data-start=\"2166\" data-end=\"2183\">\u0645\u0646 \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u062a\u0639\u064a\u062f <strong data-start=\"2197\" data-end=\"2216\">\u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>. <\/p>\n<h3 data-start=\"2219\" data-end=\"2270\"><strong data-start=\"2223\" data-end=\"2270\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0639\u0644\u0649:<\/strong><\/h3>\n<h4 data-start=\"2272\" data-end=\"2313\"><strong data-start=\"2277\" data-end=\"2311\">1. \u0628\u0631\u0648\u062a\u064a\u0646 (\u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/strong><\/h4>\n<p data-start=\"2314\" data-end=\"2461\">\u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c <strong data-start=\"2330\" data-end=\"2353\">\u0625\u0644\u0649 20 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<br data-start=\"2369\" data-end=\"2372\">\u0647\u0630\u0627 \u064a\u062f\u0639\u0645 <strong data-start=\"2386\" data-end=\"2403\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c <strong data-start=\"2405\" data-end=\"2426\">\u0648\u0623\u0644\u064a\u0627\u0641 \u0639\u0636\u0644\u064a\u0629 \u062c\u062f\u064a\u062f\u0629<\/strong>\u060c <strong data-start=\"2432\" data-end=\"2460\">\u0648\u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/p>\n<p data-start=\"2463\" data-end=\"2485\">\u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/p>\n<ul>\n<li data-start=\"2489\" data-end=\"2503\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/li>\n<li data-start=\"2506\" data-end=\"2520\">\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/li>\n<li data-start=\"2523\" data-end=\"2529\">\u0628\u064a\u0636<\/li>\n<li data-start=\"2532\" data-end=\"2551\">\u062f\u062c\u0627\u062c \u0623\u0648 \u062f\u064a\u0643 \u0631\u0648\u0645\u064a<\/li>\n<li data-start=\"2554\" data-end=\"2578\">\u0627\u0644\u0633\u0645\u0648\u0630\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/li>\n<li data-start=\"2581\" data-end=\"2600\">\u0627\u0644\u0633\u0645\u0643 (\u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u0627\u0644\u062a\u0648\u0646\u0629)<\/li>\n<\/ul>\n<blockquote data-start=\"2602\" data-end=\"2679\">\n<p data-start=\"2604\" data-end=\"2679\"><strong data-start=\"2604\" data-end=\"2620\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/strong> \u064a\u0645\u062a\u0635 \u0628\u0633\u0631\u0639\u0629 \u0648\u0647\u0648 \u0645\u0645\u062a\u0627\u0632 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u0648\u0631\u0627.<\/p>\n<\/blockquote>\n<h4 data-start=\"2686\" data-end=\"2737\"><strong data-start=\"2691\" data-end=\"2735\">2. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u0644\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646)<\/strong><\/h4>\n<p data-start=\"2738\" data-end=\"2818\">\u062a\u0639\u064a\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0644\u0621 <strong data-start=\"2759\" data-end=\"2778\">\u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0639\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628.<\/p>\n<p data-start=\"2820\" data-end=\"2838\">\u0623\u0641\u0636\u0644 \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"2842\" data-end=\"2848\">\u0631\u0632<\/li>\n<li data-start=\"2851\" data-end=\"2859\">\u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/li>\n<li data-start=\"2862\" data-end=\"2878\">\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/li>\n<li data-start=\"2881\" data-end=\"2887\">\u0634\u0648\u0641\u0627\u0646<\/li>\n<li data-start=\"2890\" data-end=\"2909\">\u062a\u0648\u0633\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li>\n<li data-start=\"2912\" data-end=\"2936\">\u0627\u0644\u0641\u0648\u0627\u0643\u0647 (\u0645\u0648\u0632\u060c \u062a\u0648\u062a)<\/li>\n<\/ul>\n<p data-start=\"2938\" data-end=\"3027\">\u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0630\u0643\u064a \u0647\u0648 <strong data-start=\"2961\" data-end=\"2990\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0628\u0646\u0633\u0628\u0629 3:1 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u062a\u0639\u0627\u0641\u064a.<\/p>\n<h4 data-start=\"3034\" data-end=\"3087\"><strong data-start=\"3039\" data-end=\"3085\">3. \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 (\u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628)<\/strong><\/h4>\n<p data-start=\"3088\" data-end=\"3204\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0647\u0636\u0645 \u0628\u0634\u0643\u0644 \u0623\u0628\u0637\u0623\u060c \u0625\u0644\u0627 \u0623\u0646 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062f\u0639\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<p data-start=\"3206\" data-end=\"3215\">\u0627\u0645\u062b\u0644\u0647:<\/p>\n<ul>\n<li data-start=\"3219\" data-end=\"3228\">\u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648<\/li>\n<li data-start=\"3231\" data-end=\"3237\">\u0645\u0643\u0633\u0631\u0627\u062a<\/li>\n<li data-start=\"3240\" data-end=\"3251\">\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/li>\n<li data-start=\"3254\" data-end=\"3261\">\u0628\u0630\u0627\u0631<\/li>\n<\/ul>\n<h3 data-start=\"3268\" data-end=\"3311\"><strong data-start=\"3272\" data-end=\"3311\">\u0645\u062a\u0649 \u062a\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u062a\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong><\/h3>\n<p data-start=\"3313\" data-end=\"3348\">\u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/p>\n<ul>\n<li data-start=\"3352\" data-end=\"3402\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 <strong data-start=\"3363\" data-end=\"3400\">\u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/li>\n<li data-start=\"3405\" data-end=\"3481\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0643\u0627\u0645\u0644\u0629\u060c \u062a\u0646\u0627\u0648\u0644 <strong data-start=\"3442\" data-end=\"3457\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong> \u062e\u0644\u0627\u0644 <strong data-start=\"3465\" data-end=\"3479\">30 \u062f\u0642\u064a\u0642\u0629<\/strong><\/li>\n<li data-start=\"3484\" data-end=\"3533\">\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0643\u0627\u0645\u0644\u0629 <strong data-start=\"3513\" data-end=\"3533\">\u062e\u0644\u0627\u0644 2-3 \u0633\u0627\u0639\u0627\u062a<\/strong><\/li>\n<\/ul>\n<p data-start=\"3535\" data-end=\"3634\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u062a\u0623\u062e\u0631\u0627 \u064a\u0628\u0637\u0626 <strong data-start=\"3557\" data-end=\"3581\">\u0648\u0642\u062a \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u064a\u0632\u064a\u062f \u0627\u0644\u0623\u0644\u0645\u060c \u0648\u064a\u0624\u062e\u0631 <strong data-start=\"3616\" data-end=\"3633\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/p>\n<h2 data-start=\"3641\" data-end=\"3700\"><strong data-start=\"3644\" data-end=\"3700\">3. \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062d\u0631\u0643\u0629: \u0644\u0645\u0627\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/h2>\n<p data-start=\"3702\" data-end=\"3938\">\u0627\u0644\u062a\u0645\u062f\u062f \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f <strong data-start=\"3748\" data-end=\"3762\">\u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong>\u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u064a\u0628\u0633\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 <strong data-start=\"3822\" data-end=\"3848\">\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a<\/strong>. \u0647\u0630\u0627 \u064a\u0645\u0646\u0639 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0636\u064a\u0642 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0630\u064a \u064a\u0638\u0647\u0631 \u063a\u0627\u0644\u0628\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a. <\/p>\n<h3 data-start=\"3940\" data-end=\"3987\"><strong data-start=\"3944\" data-end=\"3987\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/h3>\n<ul>\n<li data-start=\"3991\" data-end=\"4030\"><strong data-start=\"3991\" data-end=\"4013\">\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a<\/strong> \u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/li>\n<li data-start=\"4033\" data-end=\"4072\"><strong data-start=\"4033\" data-end=\"4054\">\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a<\/strong> \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/li>\n<li data-start=\"4075\" data-end=\"4112\"><strong data-start=\"4075\" data-end=\"4091\">\u0644\u0641 \u0631\u063a\u0648\u064a<\/strong> \u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"4115\" data-end=\"4156\"><strong data-start=\"4115\" data-end=\"4132\">\u0639\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong> \u0644\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0644\u0641\u0627\u0641\u0629<\/li>\n<\/ul>\n<h3 data-start=\"4158\" data-end=\"4206\"><strong data-start=\"4162\" data-end=\"4204\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/h3>\n<ul>\n<li data-start=\"4209\" data-end=\"4236\">\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/li>\n<li data-start=\"4239\" data-end=\"4284\">\u064a\u0633\u0631\u0639 <strong data-start=\"4249\" data-end=\"4282\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0623\u062f\u0627\u0626\u0647\u0627<\/strong><\/li>\n<li data-start=\"4287\" data-end=\"4308\">\u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"4311\" data-end=\"4345\">\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"4348\" data-end=\"4388\">\u064a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0631\u064a\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u0627<\/li>\n<\/ul>\n<p data-start=\"4390\" data-end=\"4529\">\u062a\u062e\u0637\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u062a\u062f\u0631\u0628\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u0644 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0623\u0648 \u064a\u0634\u0627\u0631\u0643\u0646 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0623\u0648 \u0627\u0644\u0631\u0642\u0635 \u0623\u0648 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629.<\/p>\n<h2 data-start=\"4536\" data-end=\"4597\"><strong data-start=\"4539\" data-end=\"4597\">4. \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637: \u0627\u0644\u0633\u0644\u0627\u062d \u0627\u0644\u0633\u0631\u064a \u0644\u0643\u0644 \u0631\u064a\u0627\u0636\u064a<\/strong><\/h2>\n<p data-start=\"4599\" data-end=\"4758\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 \u064a\u0628\u0642\u064a\u0643 \u062a\u062a\u062d\u0631\u0643 \u0628\u0643\u062b\u0627\u0641\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 <strong data-start=\"4663\" data-end=\"4693\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0633\u0631\u0639 \u0645\u0646 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0641\u0636\u0644\u0627\u062a \u0645\u062b\u0644 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643.<\/p>\n<h3 data-start=\"4760\" data-end=\"4795\"><strong data-start=\"4764\" data-end=\"4795\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/strong><\/h3>\n<ul>\n<li data-start=\"4799\" data-end=\"4814\">\u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/li>\n<li data-start=\"4817\" data-end=\"4831\">\u0646\u0632\u0647\u0629 \u0633\u0631\u064a\u0639\u0629<\/li>\n<li data-start=\"4834\" data-end=\"4844\">\u0627\u0644\u0633\u0628\u0627\u062d\u0647<\/li>\n<li data-start=\"4847\" data-end=\"4853\">\u064a\u0648\u062c\u0627<\/li>\n<li data-start=\"4856\" data-end=\"4865\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/li>\n<li data-start=\"4868\" data-end=\"4906\">5\u201310 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629<\/li>\n<\/ul>\n<h3 data-start=\"4908\" data-end=\"4944\"><strong data-start=\"4912\" data-end=\"4944\">\u0645\u062a\u0649 \u062a\u0633\u062a\u062e\u062f\u0645 Active Recovery\u061f<\/strong><\/h3>\n<ul>\n<li data-start=\"4948\" data-end=\"4979\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0644\u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0642<\/li>\n<li data-start=\"4982\" data-end=\"5004\">\u062e\u0644\u0627\u0644 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0646\u0642\u0644<\/li>\n<li data-start=\"5007\" data-end=\"5038\">\u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0643\u062b\u0641<\/li>\n<li data-start=\"5041\" data-end=\"5061\">\u0628\u0639\u062f \u062a\u0645\u0631\u064a\u0646 HIIT \u0645\u0643\u062b\u0641<\/li>\n<li data-start=\"5064\" data-end=\"5093\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u064a\u0628\u0633 \u0623\u0648 \u0627\u0644\u0623\u0644\u0645<\/li>\n<\/ul>\n<p data-start=\"5095\" data-end=\"5221\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 \u0648\u064a\u062c\u0647\u0632\u0643 <strong data-start=\"5176\" data-end=\"5192\">\u0644\u062a\u0645\u0631\u064a\u0646\u0643 \u0627\u0644\u0642\u0627\u062f\u0645<\/strong> \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0646\u0641\u0633\u0643.<\/p>\n<h2 data-start=\"5228\" data-end=\"5278\"><strong data-start=\"5231\" data-end=\"5278\">5. \u0627\u0644\u0646\u0648\u0645: \u0623\u0643\u062b\u0631 \u0623\u062f\u0627\u0629 \u062a\u0639\u0627\u0641\u064a \u063a\u064a\u0631 \u0645\u0642\u062f\u0631\u0629<\/strong><\/h2>\n<p data-start=\"5280\" data-end=\"5349\">\u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0635\u0644\u062d \u0623\u0643\u062b\u0631 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"5316\" data-end=\"5330\">\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong>.<br data-start=\"5331\" data-end=\"5334\">\u0625\u0641\u0631\u0627\u0632\u0627\u062a \u0627\u0644\u0646\u0648\u0645:<\/p>\n<ul>\n<li data-start=\"5353\" data-end=\"5396\"><strong data-start=\"5353\" data-end=\"5371\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/strong> (\u064a\u0628\u0646\u064a \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/li>\n<li data-start=\"5399\" data-end=\"5437\"><strong data-start=\"5399\" data-end=\"5412\">\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/strong> (\u064a\u0642\u0644\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628)<\/li>\n<li data-start=\"5440\" data-end=\"5479\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629<\/li>\n<\/ul>\n<h3 data-start=\"5481\" data-end=\"5509\"><strong data-start=\"5485\" data-end=\"5509\">\u0633\u0648\u0621 \u0627\u0644\u0646\u0648\u0645 \u064a\u0624\u062f\u064a \u0625\u0644\u0649:<\/strong><\/h3>\n<ul>\n<li data-start=\"5513\" data-end=\"5535\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u064a\u0621<\/li>\n<li data-start=\"5538\" data-end=\"5559\">\u0627\u0644\u062a\u0647\u0627\u0628 \u0623\u0639\u0644\u0649<\/li>\n<li data-start=\"5562\" data-end=\"5577\">\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u0645<\/li>\n<li data-start=\"5580\" data-end=\"5597\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0636\u0639\u0641<\/li>\n<li data-start=\"5600\" data-end=\"5623\">\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<\/ul>\n<p data-start=\"5625\" data-end=\"5680\">\u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 <strong data-start=\"5636\" data-end=\"5649\">7\u20139 \u0633\u0627\u0639\u0627\u062a<\/strong> \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0623\u0645\u062b\u0644.<\/p>\n<h2 data-start=\"5687\" data-end=\"5741\"><strong data-start=\"5690\" data-end=\"5741\">6. \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062f\u0639\u0645 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/h2>\n<p data-start=\"5743\" data-end=\"5807\">\u0644\u064a\u0633 \u0645\u0637\u0644\u0648\u0628\u0627 \u2014 \u0644\u0643\u0646\u0647 \u0645\u0641\u064a\u062f \u0648\u0641\u0642\u0627 \u0644\u0623\u0628\u062d\u0627\u062b \u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/p>\n<h3 data-start=\"5809\" data-end=\"5831\"><strong data-start=\"5813\" data-end=\"5829\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/strong><\/h3>\n<p data-start=\"5832\" data-end=\"5895\">\u064a\u0633\u0631\u0639 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u062f\u0639\u0645 <strong data-start=\"5866\" data-end=\"5894\">\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong>.<\/p>\n<h3 data-start=\"5897\" data-end=\"5919\"><strong data-start=\"5901\" data-end=\"5917\">\u0627\u0644\u0634\u0648\u0627\u0631\u062f<\/strong><\/h3>\n<p data-start=\"5920\" data-end=\"5963\">\u062c\u062f\u062f \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/p>\n<h3 data-start=\"5965\" data-end=\"5983\"><strong data-start=\"5969\" data-end=\"5981\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/strong><\/h3>\n<p data-start=\"5984\" data-end=\"6033\">\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3 data-start=\"6035\" data-end=\"6064\"><strong data-start=\"6039\" data-end=\"6062\">\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629<\/strong><\/h3>\n<p data-start=\"6065\" data-end=\"6101\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3 data-start=\"6103\" data-end=\"6118\"><strong data-start=\"6107\" data-end=\"6116\">BCAAs<\/strong><\/h3>\n<p data-start=\"6119\" data-end=\"6184\">\u0642\u062f \u064a\u0642\u0644\u0644 \u0630\u0644\u0643 \u0645\u0646 \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0630\u0627 \u062a\u062f\u0631\u0628\u062a \u0628\u0635\u064a\u0627\u0645 \u0623\u0648 \u0642\u0645\u062a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0637\u0648\u064a\u0644\u0629.<\/p>\n<p data-start=\"6186\" data-end=\"6247\">\u0627\u0633\u062a\u0634\u0631 \u062f\u0627\u0626\u0645\u0627 \u0645\u062d\u062a\u0631\u0641\u0627 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u0627 \u0645\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645\u0643.<\/p>\n<h2 data-start=\"243\" data-end=\"322\"><strong data-start=\"246\" data-end=\"322\">\u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u062a\u0639\u0627\u0641\u064a \u0645\u062b\u0627\u0644\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u062f\u0644\u064a\u0644\u0643 360\u00b0)<\/strong><\/h2>\n<p data-start=\"324\" data-end=\"753\">\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0627 \u062a\u0646\u062a\u0647\u064a \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0632\u0644 \u0645\u0646 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0623\u0648 \u062a\u0646\u0647\u064a \u0622\u062e\u0631 \u062a\u0643\u0631\u0627\u0631 \u0644\u0643 \u2014 \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0628\u062f\u0623 \u0641\u064a\u0647 \u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0644\u062d\u0642\u064a\u0642\u064a. \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a <strong data-start=\"484\" data-end=\"501\">\u062a\u062a\u0643\u0648\u0646 \u0641\u064a\u0647 \u0623\u0644\u064a\u0627\u0641 \u0639\u0636\u0644\u064a\u0629<\/strong> \u062c\u062f\u064a\u062f\u0629\u060c \u0648\u062a\u062a\u062d\u0633\u0646 \u0642\u0648\u062a\u0643\u060c \u0648\u062d\u064a\u062b \u064a\u0642\u0644 \u0627\u0644\u0623\u0644\u0645\u060c \u0648\u062d\u064a\u062b \u062a\u062c\u0647\u0632 \u062c\u0633\u0645\u0643 \u0644\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0645\u0644 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.  <\/p>\n<h3 data-start=\"760\" data-end=\"824\"><strong data-start=\"764\" data-end=\"824\">1. \u0631\u0648\u062a\u064a\u0646 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0644\u062a\u0639\u0627\u0641\u064a \u0623\u0633\u0631\u0639<\/strong><\/h3>\n<h4 data-start=\"826\" data-end=\"860\"><strong data-start=\"831\" data-end=\"858\">\u0627\u0647\u062f\u0623 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642<\/strong><\/h4>\n<p data-start=\"861\" data-end=\"1012\">\u0644\u0627 \u062a\u0646\u0647\u064a \u062a\u0645\u0631\u064a\u0646\u0627 \u0635\u0639\u0628\u0627 \u0648\u0627\u062c\u0644\u0633 \u0641\u0648\u0631\u0627.<br data-start=\"913\" data-end=\"916\">\u0627\u0644\u062a\u0628\u0631\u064a\u062f \u064a\u062b\u0628\u062a \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u062a\u064a\u0628\u0633.<\/p>\n<p data-start=\"1014\" data-end=\"1018\">\u062d\u0627\u0648\u0644:<\/p>\n<ul>\n<li data-start=\"1022\" data-end=\"1049\">\u062f\u0642\u064a\u0642\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0628\u0637\u064a\u0621<\/li>\n<li data-start=\"1052\" data-end=\"1097\">\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a<\/li>\n<li data-start=\"1100\" data-end=\"1137\">\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0644\u0641\u0627\u0626\u0641 \u0627\u0644\u0643\u062a\u0641<\/li>\n<\/ul>\n<p data-start=\"1139\" data-end=\"1212\">\u0647\u0630\u0627 \u064a\u0648\u0642\u0641 &#8220;\u0648\u0636\u0639 \u0627\u0644\u0642\u062a\u0627\u0644&#8221; \u0648\u064a\u0646\u0642\u0644 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<h4 data-start=\"1219\" data-end=\"1289\"><strong data-start=\"1224\" data-end=\"1287\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u062a\u0642\u0644\u064a\u0644 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062f\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629)<\/strong><\/h4>\n<p data-start=\"1290\" data-end=\"1383\">\u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u064a\u0639\u0632\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p data-start=\"1385\" data-end=\"1406\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"1410\" data-end=\"1422\">\u0627\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0647<\/li>\n<li data-start=\"1425\" data-end=\"1433\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/li>\n<li data-start=\"1436\" data-end=\"1443\">\u0627\u0644\u0643\u0648\u0627\u062f<\/li>\n<li data-start=\"1446\" data-end=\"1453\">\u0635\u062f\u0631<\/li>\n<li data-start=\"1456\" data-end=\"1467\">\u0627\u0643\u062a\u0627\u0641<\/li>\n<li data-start=\"1470\" data-end=\"1483\">\u0639\u0636\u0644\u0627\u062a \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643<\/li>\n<\/ul>\n<p data-start=\"1485\" data-end=\"1614\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0643\u0644 \u062a\u0645\u062f\u064a\u062f \u0644\u0645\u062f\u0629 <strong data-start=\"1507\" data-end=\"1524\">20\u201340 \u062b\u0627\u0646\u064a\u0629<\/strong>.<br data-start=\"1525\" data-end=\"1528\">\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 <strong data-start=\"1541\" data-end=\"1581\">\u0645\u0646 \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (DOMS)<\/strong> \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<h4 data-start=\"1621\" data-end=\"1665\"><strong data-start=\"1626\" data-end=\"1663\">\u0631\u0637\u0628 \u0627\u0644\u0645\u0627\u0621 + \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a<\/strong><\/h4>\n<p data-start=\"1666\" data-end=\"1714\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0635\u0631\u0641 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644\u064a\u062a.<\/p>\n<p data-start=\"1716\" data-end=\"1744\">\u062e\u0644\u0627\u0644 \u0623\u0648\u0644 30 \u062f\u0642\u064a\u0642\u0629:<\/p>\n<ul>\n<li>\u0627\u0634\u0631\u0628 2\u20133 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u0646\u0643 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629<\/li>\n<li>\u0627\u062e\u062a\u0631 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 + \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0631\u0642 \u0643\u062b\u064a\u0631\u0627<\/li>\n<\/ul>\n<p data-start=\"1916\" data-end=\"1970\">\u0647\u0630\u0627 \u064a\u0645\u0646\u0639 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0648\u0627\u0644\u062f\u0648\u0627\u0631 \u0648\u062a\u064a\u0628\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h4 data-start=\"1977\" data-end=\"2037\"><strong data-start=\"1982\" data-end=\"2035\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 + \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<\/strong><\/h4>\n<p data-start=\"2038\" data-end=\"2140\">\u0639\u0636\u0644\u0627\u062a\u0643 &#8220;\u062c\u0627\u0626\u0639\u0629&#8221; \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<br data-start=\"2079\" data-end=\"2082\">\u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0628\u0646\u0627\u0621 \u0623\u0644\u064a\u0627\u0641 \u0639\u0636\u0644\u064a\u0629 \u062c\u062f\u064a\u062f\u0629.<\/p>\n<p data-start=\"2142\" data-end=\"2164\"><strong data-start=\"2142\" data-end=\"2162\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (20\u201330 \u062c\u0631\u0627\u0645)<\/strong><\/p>\n<ul>\n<li data-start=\"2167\" data-end=\"2206\">\u064a\u062f\u0639\u0645 <strong data-start=\"2176\" data-end=\"2204\">\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong><\/li>\n<li data-start=\"2209\" data-end=\"2233\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062a\u0627\u0644\u0641\u0629<\/li>\n<li data-start=\"2236\" data-end=\"2262\">\u064a\u0632\u064a\u062f \u0645\u0646 \u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f<\/li>\n<\/ul>\n<p data-start=\"2264\" data-end=\"2284\"><strong data-start=\"2264\" data-end=\"2282\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (30\u201360 \u062c\u0631\u0627\u0645)<\/strong><\/p>\n<ul>\n<li data-start=\"2287\" data-end=\"2315\">\u0625\u0639\u0627\u062f\u0629 \u062a\u0639\u0628\u0626\u0629 <strong data-start=\"2294\" data-end=\"2313\">\u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong><\/li>\n<li data-start=\"2318\" data-end=\"2332\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629<\/li>\n<li data-start=\"2335\" data-end=\"2351\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0639\u0628<\/li>\n<\/ul>\n<p data-start=\"2353\" data-end=\"2386\"><strong data-start=\"2353\" data-end=\"2384\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 (\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629)<\/strong><\/p>\n<ul>\n<li data-start=\"2389\" data-end=\"2410\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/li>\n<\/ul>\n<p>\u062a\u0634\u0645\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0631\u0627\u0626\u0639\u0629:<\/p>\n<ul>\n<li>\u062f\u062c\u0627\u062c + \u0623\u0631\u0632<\/li>\n<li>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a + \u0627\u0644\u0641\u0627\u0643\u0647\u0629<\/li>\n<li>\u0639\u0635\u064a\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/li>\n<li>\u0627\u0644\u0628\u064a\u0636 + \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/li>\n<\/ul>\n<h4 data-start=\"2536\" data-end=\"2579\"><strong data-start=\"2541\" data-end=\"2577\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645<\/strong><\/h4>\n<p data-start=\"2580\" data-end=\"2601\">\u0644\u0645\u0646\u0639 \u0627\u0644\u062a\u0635\u0644\u0628 \u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0626\u064a:<\/p>\n<ul>\n<li data-start=\"2605\" data-end=\"2620\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n<li data-start=\"2623\" data-end=\"2634\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0633\u0647\u0644\u0629<\/li>\n<li data-start=\"2637\" data-end=\"2653\">\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u062f\u062f<\/li>\n<li data-start=\"2656\" data-end=\"2671\">\u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u062a\u0646\u0642\u0644<\/li>\n<\/ul>\n<p data-start=\"2673\" data-end=\"2722\">\u0647\u0630\u0627 \u064a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h4 data-start=\"2729\" data-end=\"2755\"><strong data-start=\"2734\" data-end=\"2753\">\u0627\u0644\u0646\u0648\u0645 7\u20139 \u0633\u0627\u0639\u0627\u062a<\/strong><\/h4>\n<p data-start=\"2756\" data-end=\"2840\">\u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0623\u062f\u0627\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a #1 \u0627\u0644\u062a\u064a \u064a\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633.<br data-start=\"2805\" data-end=\"2808\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u064a\u0641\u0631\u0632 \u062c\u0633\u062f\u0643:<\/p>\n<ul>\n<li data-start=\"2844\" data-end=\"2860\">\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648<\/li>\n<li data-start=\"2863\" data-end=\"2880\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0625\u0635\u0644\u0627\u062d<\/li>\n<li data-start=\"2883\" data-end=\"2912\">\u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a<\/li>\n<\/ul>\n<p data-start=\"2914\" data-end=\"2945\">\u0646\u0648\u0645 \u0623\u0641\u0636\u0644 = \u062a\u0639\u0627\u0641\u064a \u0623\u0633\u0631\u0639.<\/p>\n<h2 data-start=\"2952\" data-end=\"3019\"><strong data-start=\"2955\" data-end=\"3019\">2. \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0645\u0631\u0627 \u0637\u0628\u064a\u0639\u064a\u0627 \u2014 \u0648\u0645\u062a\u0649 \u064a\u0643\u0648\u0646 \u0639\u0644\u0627\u0645\u0629 \u062d\u0645\u0631\u0627\u0621<\/strong><\/h2>\n<h3 data-start=\"3021\" data-end=\"3060\"><strong data-start=\"3025\" data-end=\"3058\">\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a (DOMS)<\/strong><\/h3>\n<p data-start=\"3061\" data-end=\"3080\">\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0634\u0639\u0631 \u0648\u0643\u0623\u0646:<\/p>\n<ul>\n<li data-start=\"3084\" data-end=\"3100\">\u062a\u064a\u0628\u0633 \u062e\u0641\u064a\u0641<\/li>\n<li data-start=\"3103\" data-end=\"3114\">\u0636\u064a\u0642<\/li>\n<li data-start=\"3117\" data-end=\"3149\">&#8220;\u0623\u0644\u0645 \u062c\u064a\u062f&#8221; \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<\/ul>\n<p data-start=\"3151\" data-end=\"3193\">\u064a\u0628\u0644\u063a \u0647\u0630\u0627 \u0630\u0631\u0648\u062a\u0647 \u0628\u0639\u062f 24\u201348 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p data-start=\"3195\" data-end=\"3210\">\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062f\u0648\u0645\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"3214\" data-end=\"3228\">\u0627\u0644\u062f\u0634 \u0627\u0644\u062f\u0627\u0641\u0626<\/li>\n<li data-start=\"3231\" data-end=\"3247\">\u062d\u0631\u0643\u0629 \u062e\u0641\u064a\u0641\u0629<\/li>\n<li data-start=\"3250\" data-end=\"3264\">\u0644\u0641 \u0627\u0644\u0641\u0648\u0645<\/li>\n<li data-start=\"3267\" data-end=\"3281\">\u0627\u0644\u0634\u0648\u0627\u0631\u062f<\/li>\n<li data-start=\"3284\" data-end=\"3300\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/li>\n<\/ul>\n<h3 data-start=\"3307\" data-end=\"3357\"><strong data-start=\"3311\" data-end=\"3355\">\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062d\u0630\u064a\u0631 (\u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629)<\/strong><\/h3>\n<p data-start=\"3358\" data-end=\"3384\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0644\u0645 \u0644\u062f\u064a\u0643 \u064a\u0634\u0645\u0644:<\/p>\n<p data-start=\"3386\" data-end=\"3532\">\u274c \u0623\u0644\u0645 \u062d\u0627\u062f \u0623\u0648 \u0637\u0639\u0646<br data-start=\"3410\" data-end=\"3413\">\u274c \u062a\u0648\u0631\u0645 \u0623\u0648 \u0627\u062d\u0645\u0631\u0627\u0631<br data-start=\"3434\" data-end=\"3437\">\u274c \u0634\u062f \u0634\u062f\u064a\u062f<br data-start=\"3455\" data-end=\"3458\">\u274c \u0623\u0644\u0645 \u0641\u064a \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0641\u0642\u0637<br data-start=\"3481\" data-end=\"3484\">\u274c \u0623\u0644\u0645 \u064a\u0632\u062f\u0627\u062f \u0633\u0648\u0621\u0627 \u064a\u0648\u0645\u064a\u0627<br data-start=\"3509\" data-end=\"3512\">\u274c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/p>\n<p data-start=\"3534\" data-end=\"3550\">\u0642\u062f \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"3554\" data-end=\"3567\">\u062a\u0645\u0632\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"3570\" data-end=\"3586\">\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/li>\n<li data-start=\"3589\" data-end=\"3609\">\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/li>\n<li data-start=\"3612\" data-end=\"3629\">\u0643\u0633\u0631 \u0625\u062c\u0647\u0627\u062f<\/li>\n<\/ul>\n<p data-start=\"3631\" data-end=\"3684\">\u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0644\u0645 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 72 \u0633\u0627\u0639\u0629\u060c \u2192 \u0637\u0644\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0637\u0628\u064a\u0629.<\/p>\n<h2 data-start=\"3691\" data-end=\"3740\"><strong data-start=\"3694\" data-end=\"3740\">3. \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062c\u0644\u064a\u062f: \u0623\u064a \u0648\u0627\u062d\u062f \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645\u061f<\/strong><\/h2>\n<h3 data-start=\"3742\" data-end=\"3782\"><strong data-start=\"3746\" data-end=\"3768\">\u0627\u0644\u062b\u0644\u062c (\u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0628\u0631\u0648\u062f\u0629)<\/strong> \u2014 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644:<\/h3>\n<ul>\n<li data-start=\"3785\" data-end=\"3801\">\u0625\u0635\u0627\u0628\u0627\u062a \u062c\u062f\u064a\u062f\u0629<\/li>\n<li data-start=\"3804\" data-end=\"3814\">\u0646\u062a\u0648\u0621<\/li>\n<li data-start=\"3817\" data-end=\"3836\">\u0623\u0644\u0645 \u062d\u0627\u062f \u0645\u0641\u0627\u062c\u0626<\/li>\n<li data-start=\"3839\" data-end=\"3866\">\u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li>\n<\/ul>\n<p data-start=\"3868\" data-end=\"3892\">\u0636\u0639 \u0644\u0645\u062f\u0629 <strong data-start=\"3874\" data-end=\"3891\">10\u201315 \u062f\u0642\u064a\u0642\u0629<\/strong>.<\/p>\n<h3 data-start=\"3899\" data-end=\"3925\"><strong data-start=\"3903\" data-end=\"3911\">\u0627\u0644\u062d\u0631\u0627\u0631\u0629<\/strong> \u2014 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644:<\/h3>\n<ul>\n<li data-start=\"3928\" data-end=\"3939\">\u0636\u064a\u0642<\/li>\n<li data-start=\"3942\" data-end=\"3959\">\u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0632\u0645\u0646<\/li>\n<li data-start=\"3962\" data-end=\"3982\">\u062a\u0635\u0644\u0628 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0648\u0631\u0643\u064a\u0646<\/li>\n<li data-start=\"3985\" data-end=\"4008\">\u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li>\n<\/ul>\n<p data-start=\"4010\" data-end=\"4051\">\u0637\u0628\u0642 <strong data-start=\"4016\" data-end=\"4033\">\u0644\u0645\u062f\u0629 15\u201320 \u062f\u0642\u064a\u0642\u0629<\/strong> \u0644\u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h2 data-start=\"4058\" data-end=\"4118\"><strong data-start=\"4061\" data-end=\"4118\">4. \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0628\u0627\u0644\u0631\u063a\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0644\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong><\/h2>\n<p data-start=\"4120\" data-end=\"4142\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u063a\u0648\u0629 \u0627\u0644\u062f\u0631\u0641\u0644\u0629:<\/p>\n<ul>\n<li data-start=\"4146\" data-end=\"4158\">\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/li>\n<li data-start=\"4161\" data-end=\"4174\">\u0627\u0644\u0645\u0631\u0648\u0646\u0647<\/li>\n<li data-start=\"4177\" data-end=\"4192\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"4195\" data-end=\"4212\">\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n<p data-start=\"4214\" data-end=\"4256\">\u0627\u0644\u062a\u062f\u062d\u0631\u062c \u0644\u0645\u062f\u0629 <strong data-start=\"4223\" data-end=\"4255\">\u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong>:<\/p>\n<ul>\n<li data-start=\"4260\" data-end=\"4268\">\u0639\u062c\u0648\u0644<\/li>\n<li data-start=\"4271\" data-end=\"4283\">\u0627\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0647<\/li>\n<li data-start=\"4286\" data-end=\"4294\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/li>\n<li data-start=\"4297\" data-end=\"4303\">\u0638\u0647\u0631<\/li>\n<li data-start=\"4306\" data-end=\"4315\">\u0646\u0637\u0627\u0642 IT<\/li>\n<\/ul>\n<p data-start=\"4317\" data-end=\"4360\">\u062a\u0633\u0627\u0639\u062f \u0645\u0633\u062f\u0633\u0627\u062a \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0639\u0642\u062f \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/p>\n<h2 data-start=\"4367\" data-end=\"4422\"><strong data-start=\"4370\" data-end=\"4422\">5. \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062a\u064a \u062a\u0628\u0637\u0626 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong><\/h2>\n<h3 data-start=\"4424\" data-end=\"4457\">\u274c \u0639\u062f\u0645 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h3>\n<p data-start=\"4458\" data-end=\"4508\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0623\u0643\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u2192 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0628\u0637\u064a\u0621.<\/p>\n<h3 data-start=\"4510\" data-end=\"4540\">\u274c \u0639\u062f\u0645 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/h3>\n<p data-start=\"4541\" data-end=\"4572\">\u0627\u0644\u062c\u0641\u0627\u0641 = \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a + \u0627\u0644\u062a\u0639\u0628.<\/p>\n<h3 data-start=\"4574\" data-end=\"4594\">\u274c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0641\u0631\u0637<\/h3>\n<p data-start=\"4595\" data-end=\"4645\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<h3 data-start=\"4647\" data-end=\"4673\">\u274c \u062a\u062e\u0637\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/h3>\n<p data-start=\"4674\" data-end=\"4719\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0628\u0646\u0649 \u0641\u064a\u0647 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0641\u0639\u0644\u064a\u0629.<\/p>\n<h3 data-start=\"4721\" data-end=\"4739\">\u274c \u0646\u0648\u0645 \u0633\u064a\u0621<\/h3>\n<p data-start=\"4740\" data-end=\"4775\">\u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 = \u0636\u0639\u0641 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3 data-start=\"4777\" data-end=\"4824\">\u274c \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631<\/h3>\n<p data-start=\"4825\" data-end=\"4875\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u064a\u0648\u0645\u064a\u0629 \u062e\u0637\u064a\u0631\u0629 \u0648\u063a\u064a\u0631 \u0645\u062c\u062f\u064a\u0629.<\/p>\n<h2 data-start=\"4882\" data-end=\"4923\"><strong data-start=\"4885\" data-end=\"4923\">6. \u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062f\u0644 \u0639\u0644\u0649 \u0623\u0646\u0643 \u0642\u062f \u062a\u0641\u0631\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong><\/h2>\n<p data-start=\"4925\" data-end=\"4939\">\u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a:<\/p>\n<ul>\n<li data-start=\"4943\" data-end=\"4962\">\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631<\/li>\n<li data-start=\"4965\" data-end=\"4982\">\u0623\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/li>\n<li data-start=\"4985\" data-end=\"5006\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0623\u062f\u0627\u0621<\/li>\n<li data-start=\"5009\" data-end=\"5027\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645<\/li>\n<li data-start=\"5030\" data-end=\"5043\">\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c<\/li>\n<li data-start=\"5046\" data-end=\"5066\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0627\u0644\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"5068\" data-end=\"5095\">\u062a\u062d\u062a\u0627\u062c <strong data-start=\"5077\" data-end=\"5094\">\u0625\u0644\u0649 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0645\u0646 1 \u0625\u0644\u0649 3<\/strong>.<\/p>\n<p data-start=\"5097\" data-end=\"5163\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u064a\u0636\u0639\u0641 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/p>\n<h2 data-start=\"5170\" data-end=\"5222\"><strong data-start=\"5173\" data-end=\"5222\">7. \u062e\u0637\u0629 \u062a\u0639\u0627\u0641\u064a\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 (\u0633\u0647\u0644\u0629 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629)<\/strong><\/h2>\n<p data-start=\"5224\" data-end=\"5314\"><strong data-start=\"5224\" data-end=\"5241\">\u0643\u0644 \u062a\u0645\u0631\u064a\u0646<\/strong><br data-start=\"5241\" data-end=\"5244\">\u2714 \u0627\u0647\u062f\u0623<br data-start=\"5255\" data-end=\"5258\">\u2714 \u0627\u0644\u062a\u0645\u062f\u062f 5\u201310 \u062f\u0642\u0627\u0626\u0642<br data-start=\"5276\" data-end=\"5279\">\u2714 \u0647\u064a\u062f\u0631\u0627\u062a<br data-start=\"5288\" data-end=\"5291\">\u2714 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 + \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/p>\n<p data-start=\"5316\" data-end=\"5425\"><strong data-start=\"5316\" data-end=\"5326\">\u0623\u0633\u0628\u0648\u0639\u064a<\/strong><br data-start=\"5326\" data-end=\"5329\">\u2714 \u064a\u0648\u0645 \u0625\u0644\u0649 \u064a\u0648\u0645\u064a\u0646 \u0646\u0634\u0637\u064a\u0646 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<br data-start=\"5355\" data-end=\"5358\">\u2714 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0643\u0627\u0645\u0644 \u0648\u0627\u062d\u062f<br data-start=\"5375\" data-end=\"5378\">\u2714 \u0631\u0648\u062a\u064a\u0646 \u062d\u0631\u0643\u0629<br data-start=\"5398\" data-end=\"5401\">\u2714 \u062c\u0644\u0633\u0629 \u0644\u0641 \u0627\u0644\u0631\u063a\u0648\u0629<\/p>\n<p data-start=\"5427\" data-end=\"5498\"><strong data-start=\"5427\" data-end=\"5438\">\u0634\u0647\u0631\u064a<\/strong><br data-start=\"5438\" data-end=\"5441\">\u2714 \u062a\u0642\u064a\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0644\u0645<br data-start=\"5467\" data-end=\"5470\">\u2714 \u0636\u0628\u0637 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n<h2 data-start=\"5505\" data-end=\"5555\"><strong data-start=\"5508\" data-end=\"5555\">\u0627\u0633\u062a\u0639\u064a\u062f \u0646\u0641\u0633\u0643 \u0628\u0630\u0643\u0627\u0621 \u2014 \u0645\u0639 \u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong><\/h2>\n<p data-start=\"5557\" data-end=\"5786\">\u0641\u064a <strong data-start=\"5560\" data-end=\"5578\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong>\u060c \u0646\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0646\u0641\u0633 \u0641\u0639\u0627\u0644\u064a\u0629 \u062a\u062f\u0631\u064a\u0628\u0647\u0646.<br data-start=\"5636\" data-end=\"5639\">\u064a\u0631\u0634\u062f\u0643 \u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0628\u0631\u064a\u062f\u060c \u0648\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0646\u0633\u0627\u0621.<\/p>\n<p data-start=\"5788\" data-end=\"5809\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"5813\" data-end=\"5819\">\u064a\u0648\u062c\u0627<\/li>\n<li data-start=\"5822\" data-end=\"5831\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/li>\n<li data-start=\"5834\" data-end=\"5853\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/li>\n<li data-start=\"5856\" data-end=\"5862\">HIIT<\/li>\n<li data-start=\"5865\" data-end=\"5880\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0644\u0631\u0642\u0635<\/li>\n<\/ul>\n<p data-start=\"5882\" data-end=\"5976\">\u2026 \u064a\u0636\u0645\u0646 \u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0628\u0623\u0645\u0627\u0646.<\/p>\n<p data-start=\"5978\" data-end=\"6089\">\ud83d\udc49 <strong data-start=\"5981\" data-end=\"6029\"><a href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u0627\u062d\u062c\u0632 \u062d\u0635\u062a\u0643 \u0627\u0644\u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/a> \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633<\/a><\/strong><br data-start=\"6029\" data-end=\"6032\">\u0642\u0637\u0627\u0631. \u0623\u0641\u0627\u0642. \u0631\u0628. \u0646\u0631\u0634\u062f\u0643 \u0641\u064a \u0643\u0644 \u062e\u0637\u0648\u0629.   <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f \u062a\u0631\u0643\u0632 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a: \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0627\u0644\u0634\u062f\u0629\u060c \u0627\u0644\u0639\u0631\u0642. \u0644\u0643\u0646 \u0645\u0627 \u0644\u0627 \u064a\u062f\u0631\u0643\u0647 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0647\u0648 \u0627\u0644\u062a\u0627\u0644\u064a: \u062a\u0642\u062f\u0645\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u064a\u062d\u062f\u062b \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0641\u064a \u0627\u0644\u0644\u062d\u0638\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0647\u064a \u0641\u064a\u0647\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":8637,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[167],"tags":[],"class_list":["post-8634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-ar"],"_links":{"self":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/comments?post=8634"}],"version-history":[{"count":0,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8634\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media\/8637"}],"wp:attachment":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media?parent=8634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/categories?post=8634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/tags?post=8634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}