{"id":8641,"date":"2025-11-20T13:24:59","date_gmt":"2025-11-20T13:24:59","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a8%d9%86%d8%a7%d8%a1-%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d8%aa%d9%88%d8%a7%d8%b2%d9%86-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/"},"modified":"2025-11-20T13:24:59","modified_gmt":"2025-11-20T13:24:59","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a8%d9%86%d8%a7%d8%a1-%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d8%aa%d9%88%d8%a7%d8%b2%d9%86-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a8%d9%86%d8%a7%d8%a1-%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d8%aa%d9%88%d8%a7%d8%b2%d9%86-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 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\u0628\u0644 \u0636\u0631\u0648\u0631\u064a. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u062a\u0632\u064a\u062f <strong data-start=\"2279\" data-end=\"2294\">\u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c <strong data-start=\"2305\" data-end=\"2322\">\u0648\u062a\u062d\u0633\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c \u0648\u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u060c \u0648\u062a\u062d\u0645\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u062a\u0639\u0632\u0632 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u062d\u062a\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u0634\u0643\u064a\u0644 \u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0627\u0644\u062c\u0630\u0639.   <\/p>\n<p data-start=\"2479\" data-end=\"2737\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 <strong data-start=\"2490\" data-end=\"2519\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u062c\u0644\u0633\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 <strong data-start=\"2583\" data-end=\"2606\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 <strong data-start=\"2615\" data-end=\"2638\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong>. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u062f\u0645\u062c \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629\u060c \u0627\u0644\u062f\u0645\u0628\u0644\u0632\u060c \u0627\u0644\u0643\u064a\u062a\u0644\u0628\u064a\u0644\u0633\u060c \u0648\u062d\u0631\u0643\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. <\/p>\n<p data-start=\"2739\" data-end=\"2784\">\u0628\u0639\u0636 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u062a\u0634\u0645\u0644:<\/p>\n<ul>\n<li data-start=\"2788\" data-end=\"2827\"><strong data-start=\"2788\" data-end=\"2798\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong> (\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633\u060c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a)<\/li>\n<li data-start=\"2830\" data-end=\"2875\"><strong data-start=\"2830\" data-end=\"2840\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a<\/strong> (\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u0639\u0643\u0633\u064a\u0629\u060c \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u0627\u0644\u0645\u0634\u064a)<\/li>\n<li data-start=\"2878\" data-end=\"2928\"><strong data-start=\"2878\" data-end=\"2891\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629<\/strong> (\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0628\u0627\u0644\u0643\u064a\u062a\u0644\u0628\u064a\u0644 \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644)<\/li>\n<li data-start=\"2931\" data-end=\"2991\">\u062d\u0631\u0643\u0627\u062a <strong data-start=\"2931\" data-end=\"2945\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0645\u062b\u0644 \u0627\u0644\u062a\u062c\u062f\u064a\u0641\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633<\/li>\n<li data-start=\"2994\" data-end=\"3060\"><strong data-start=\"2994\" data-end=\"3011\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u062f\u0648\u0631\u0627\u0646<\/li>\n<\/ul>\n<p data-start=\"3062\" data-end=\"3328\">\u0647\u0630\u0627 \u064a\u062e\u0644\u0642 <strong data-start=\"3077\" data-end=\"3098\">\u062a\u0645\u0631\u064a\u0646\u0627 \u0643\u0627\u0645\u0644\u0627 \u0644\u0644\u062c\u0633\u0645<\/strong> \u064a\u0646\u0634\u0637 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0633\u062a\u062f\u0627\u0645\u0629. \u0643\u0645\u0627 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u062a\u0632\u064a\u062f <a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/a>\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0646\u0633\u0627\u0621 \u0645\u0639 \u0627\u0642\u062a\u0631\u0627\u0628\u0647\u0646 \u0645\u0646 \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0648\u0645\u0627 \u0628\u0639\u062f\u0647. <\/p>\n<p data-start=\"3330\" data-end=\"3616\">\u062f\u0645\u062c <strong data-start=\"3344\" data-end=\"3375\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0644\u0627\u0645\u062d\u062f\u0648\u062f\u0629\u060c \u064a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0641\u0648\u0627\u0626\u062f \u0645\u062a\u0632\u0627\u064a\u062f\u0629: \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649\u060c \u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u064a\u0636 \u0644\u062f\u064a\u0643\u060c \u0648\u0623\u0635\u0628\u062d \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0633\u0647\u0644. <\/p>\n<h2 data-start=\"3623\" data-end=\"3679\"><strong data-start=\"3626\" data-end=\"3679\">\u0623\u0636\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062a\u062d\u0645\u0644<\/strong><\/h2>\n<p data-start=\"3681\" data-end=\"4034\"><strong data-start=\"3692\" data-end=\"3708\">\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0644\u0627 \u062a\u0643\u062a\u0645\u0644 \u0623\u0628\u062f\u0627 \u0628\u062f\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0644\u0628\u064a\u0629 \u0648\u0639\u0627\u0626\u064a\u0629 \u0645\u062a\u0639\u0645\u062f\u0629. <strong data-start=\"3772\" data-end=\"3791\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/strong> \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u062a\u062d\u0633\u064a\u0646 <a href=\"https:\/\/viragofitness.ae\/blog\/best-cardio-workouts-for-women-from-zumba-to-boxing\/\">\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/a>\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0644\u0643\u0646 \u0627\u0644\u0646\u0648\u0639 \u0648\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0647\u0645\u0629. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0639\u062a\u0642\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644&#8221;\u0627\u0644\u062a\u0648\u062a\u0631&#8221; \u0647\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0644\u0643\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0630\u0644\u0643 \u0642\u062f \u064a\u0624\u062f\u064a \u0641\u0639\u0644\u064a\u0627 <a href=\"https:\/\/viragofitness.ae\/blog\/the-art-of-recovery-essential-strategies-for-womens-muscle-repair-and-injury-prevention\/\">\u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0648\u0623\u0628\u0637\u0623 \u0627\u0644\u0623\u064a\u0636. <\/p>\n<p data-start=\"4036\" data-end=\"4082\">\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0627\u0645\u0632\u062c \u0623\u0633\u0644\u0648\u0628\u064a\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648:<\/p>\n<h3 data-start=\"4084\" data-end=\"4114\"><strong data-start=\"4088\" data-end=\"4114\">1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629<\/strong><\/h3>\n<p data-start=\"4115\" data-end=\"4221\">\u0647\u0630\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 <a href=\"https:\/\/viragofitness.ae\/blog\/how-to-read-your-bodys-signals-during-workouts\/\">\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/a> \u0648\u0647\u0648 \u0645\u062b\u0627\u0644\u064a \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629: <\/p>\n<ul>\n<li data-start=\"4225\" data-end=\"4240\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/li>\n<li data-start=\"4243\" data-end=\"4252\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/li>\n<li data-start=\"4255\" data-end=\"4270\">\u0622\u0644\u0629 \u0627\u0644\u0633\u0644\u0627\u0644\u0645<\/li>\n<li data-start=\"4273\" data-end=\"4288\">\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n<li data-start=\"4291\" data-end=\"4301\">\u0627\u0644\u0633\u0628\u0627\u062d\u0647<\/li>\n<\/ul>\n<p data-start=\"4303\" data-end=\"4369\">\u062d\u062a\u0649 20-30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0639\u0645 <strong data-start=\"4349\" data-end=\"4368\">\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0645\u062a\u0643\u0627\u0645\u0644.<\/p>\n<h3 data-start=\"4371\" data-end=\"4421\"><strong data-start=\"4375\" data-end=\"4421\">2. \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT)<\/strong><\/h3>\n<p data-start=\"4422\" data-end=\"4619\"><a href=\"https:\/\/viragofitness.ae\/classes\/hiits-traning-for-ladies-ajman\/\">\u064a\u062c\u0645\u0639 HIIT<\/a> \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0643\u062b\u0641 \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644. \u064a\u062d\u0633\u0646 HIIT <a href=\"https:\/\/viragofitness.ae\/blog\/top-10-fitness-trends-for-2026-every-woman-should-know\/\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u064a\u0636\u064a\u0629<\/a>\u060c \u0648\u064a\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. <\/p>\n<p data-start=\"4621\" data-end=\"4638\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n<ul>\n<li data-start=\"4642\" data-end=\"4686\">30 \u062b\u0627\u0646\u064a\u0629 \u0633\u0631\u064a\u0639\u0629\u060c 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0628\u0637\u0621<\/li>\n<li data-start=\"4689\" data-end=\"4702\">\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/li>\n<li data-start=\"4705\" data-end=\"4729\">\u0633\u0628\u0627\u0642\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a<\/li>\n<li data-start=\"4732\" data-end=\"4750\">\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0628\u064a\u0631\u0628\u064a<\/li>\n<li data-start=\"4753\" data-end=\"4772\">\u062a\u0642\u0644\u0628\u0627\u062a Kettlebell<\/li>\n<\/ul>\n<p data-start=\"4774\" data-end=\"4854\">\u062a\u0645\u0631\u064a\u0646 HIIT \u064a\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0645\u0646 10 \u0625\u0644\u0649 20 \u062f\u0642\u064a\u0642\u0629 \u0648\u064a\u062a\u0646\u0627\u0633\u0628 \u062c\u064a\u062f\u0627 \u0645\u0639 \u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0641\u064a <strong data-start=\"4833\" data-end=\"4853\">\u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>.<\/p>\n<h2 data-start=\"4861\" data-end=\"4937\"><strong data-start=\"4864\" data-end=\"4937\">\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u062a\u0628\u0627\u0639 \u0647\u064a\u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u064a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629<\/strong><\/h2>\n<p>\u062a\u0642\u0639 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0623\u062d\u062f \u0641\u062e\u064a\u0646:<\/p>\n<ul>\n<li><strong data-start=\"4980\" data-end=\"5021\">\u0623\u0642\u0648\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639<\/strong><br data-start=\"5021\" data-end=\"5024\">\u0623\u0648<\/li>\n<li><strong data-start=\"5029\" data-end=\"5080\">\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629<\/strong><\/li>\n<\/ul>\n<p data-start=\"5082\" data-end=\"5113\">\u0648\u0644\u0627 \u064a\u0624\u062f\u064a \u0623\u064a \u0645\u0646\u0647\u0645\u0627 \u0625\u0644\u0649 \u062a\u0642\u062f\u0645 \u062d\u0642\u064a\u0642\u064a.<\/p>\n<p data-start=\"5115\" data-end=\"5405\"><strong data-start=\"5127\" data-end=\"5153\">\u062a\u0636\u0645\u0646 \u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u062c\u0645\u064a\u0639 \u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628: \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0627 \u064a\u062d\u0645\u064a\u0643 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u064a\u0645\u0646\u0639 \u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0631\u0624\u064a\u0629 \u062a\u0642\u062f\u0645 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. <\/p>\n<p data-start=\"5407\" data-end=\"5449\">\u0625\u0644\u064a\u0643 \u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646 \u0631\u0648\u062a\u064a\u0646\u0643 \u063a\u064a\u0631 \u0645\u062a\u0648\u0627\u0632\u0646:<\/p>\n<ul>\n<li data-start=\"5453\" data-end=\"5481\">\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a<\/li>\n<li data-start=\"5484\" data-end=\"5513\">\u0637\u0627\u0642\u062a\u0643 \u063a\u064a\u0631 \u0645\u062a\u0633\u0642\u0629<\/li>\n<li data-start=\"5516\" data-end=\"5553\">\u0623\u0646\u062a \u062a\u062f\u0631\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645<\/li>\n<li data-start=\"5556\" data-end=\"5595\">\u0623\u0646\u062a \u062a\u062a\u062e\u0637\u0649 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u062a\u0645\u0627\u0645\u0627<\/li>\n<li data-start=\"5598\" data-end=\"5618\">\u0623\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0641\u0642\u0637 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628<\/li>\n<li data-start=\"5621\" data-end=\"5655\">\u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629 \u0645\u0646\u0638\u0645\u0629<\/li>\n<\/ul>\n<p data-start=\"5657\" data-end=\"5840\">\u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c <strong data-start=\"5673\" data-end=\"5685\">\u0625\u0644\u0649 \u062a\u0639\u0627\u0641\u064a<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0643. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0646\u0645\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u062a\u0627\u062d\u060c \u0648\u0644\u064a\u0633 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062f\u0631\u0628 \u0628\u0644\u0627 \u062a\u0648\u0642\u0641. \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062a\u062d\u062f\u0627\u0643 \u062f\u0648\u0646 <a href=\"https:\/\/viragofitness.ae\/blog\/how-to-get-back-to-fitness-after-a-break-without-burning-out\/\">\u0623\u0646 \u062a\u0646\u0647\u0643<\/a>.  <\/p>\n<h2 data-start=\"5847\" data-end=\"5917\"><strong data-start=\"5850\" data-end=\"5917\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a: \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u062c\u0627\u0647\u0644\u0627 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong><\/h2>\n<p data-start=\"5919\" data-end=\"6277\">\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0646\u0633\u064a\u0646 <strong data-start=\"5943\" data-end=\"5970\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f<\/strong>\u060c \u0648\u0645\u0639 \u0630\u0644\u0643 \u0641\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"6027\" data-end=\"6046\">\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629 \u0648\u0648\u0638\u064a\u0641\u064a\u0629. \u062d\u062a\u0649 \u0625\u0636\u0627\u0641\u0629 5-10 \u062f\u0642\u0627\u0626\u0642 \u0625\u0644\u0649 <strong data-start=\"6123\" data-end=\"6142\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u064a\u0628\u0633\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062c\u0644\u0633\u0646 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u064a\u0648\u0627\u0632\u0646\u0646 \u0628\u064a\u0646 \u062c\u062f\u0627\u0648\u0644 \u0645\u0632\u062f\u062d\u0645\u0629.  <\/p>\n<p data-start=\"6279\" data-end=\"6316\">\u062a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629:<\/p>\n<ul>\n<li data-start=\"6320\" data-end=\"6333\">\u0627\u0641\u062a\u062a\u0627\u062d\u0627\u062a \u0627\u0644\u0648\u0631\u0643<\/li>\n<li data-start=\"6336\" data-end=\"6361\">\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n<li data-start=\"6364\" data-end=\"6384\">\u062a\u0623\u0631\u062c\u062d\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629<\/li>\n<li data-start=\"6387\" data-end=\"6413\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/li>\n<\/ul>\n<p data-start=\"6415\" data-end=\"6631\">\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u062a\u0636\u0645\u064a\u0646 \u062d\u0631\u0643\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u062b\u0644 \u062c\u0633\u0648\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0627\u0644\u062d\u0632\u0627\u0645 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0628\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u064a\u062c\u0647\u0632 \u062c\u0633\u0645\u0643 <strong data-start=\"6615\" data-end=\"6630\">\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>. <\/p>\n<h2 data-start=\"6638\" data-end=\"6680\"><strong data-start=\"6641\" data-end=\"6680\">\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u0646 \u0631\u0648\u062a\u064a\u0646\u0643 \u064a\u0639\u0645\u0644<\/strong><\/h2>\n<p data-start=\"6682\" data-end=\"6794\">\u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644\u060c \u0628\u0644 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0642\u062f\u0645. \u0633\u062a\u0639\u0631\u0641 \u0623\u0646 <strong data-start=\"6759\" data-end=\"6775\">\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0641\u0639\u0627\u0644\u0629 \u0639\u0646\u062f\u0645\u0627: <\/p>\n<ul data-start=\"6796\" data-end=\"7014\">\n<li data-start=\"6796\" data-end=\"6820\">\n<p data-start=\"6798\" data-end=\"6820\">\u0637\u0627\u0642\u062a\u0643 \u062a\u062a\u062d\u0633\u0646<\/p>\n<\/li>\n<li data-start=\"6821\" data-end=\"6855\">\n<p data-start=\"6823\" data-end=\"6855\">\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u0623\u0633\u0628\u0648\u0639\u0627 \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639<\/p>\n<\/li>\n<li data-start=\"6856\" data-end=\"6881\">\n<p data-start=\"6858\" data-end=\"6881\">\u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u062f\u0643 \u062a\u062a\u062d\u0633\u0646<\/p>\n<\/li>\n<li data-start=\"6882\" data-end=\"6902\">\n<p data-start=\"6884\" data-end=\"6902\">\u062a\u0646\u0627\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/p>\n<\/li>\n<li data-start=\"6903\" data-end=\"6930\">\n<p data-start=\"6905\" data-end=\"6930\">\u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u062a\u0646\u0627\u0633\u0628 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641<\/p>\n<\/li>\n<li data-start=\"6931\" data-end=\"6969\">\n<p data-start=\"6933\" data-end=\"6969\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643<\/p>\n<\/li>\n<li data-start=\"6970\" data-end=\"7014\">\n<p data-start=\"6972\" data-end=\"7014\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0645\u062a\u0639\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"7016\" data-end=\"7265\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u062f\u0639\u0645 \u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629\u060c <a href=\"https:\/\/viragofitness.ae\/blog\/how-exercise-supports-hormonal-balance-for-women\/\">\u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/a>\u060c \u0648\u0631\u0641\u0627\u0647\u064a\u062a\u0643 \u0627\u0644\u0646\u0641\u0633\u064a\u0629. \u0645\u0639 \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0633\u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0646\u062d\u064a\u0641\u0629\u060c \u0648\u062a\u0634\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u062b\u0642\u0629 \u0641\u064a \u0623\u064a \u0639\u0645\u0631. <\/p>\n<h2 data-start=\"320\" data-end=\"397\"><strong data-start=\"323\" data-end=\"397\">\u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631<\/strong><\/h2>\n<p data-start=\"399\" data-end=\"987\">\u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u0641\u0647\u0645\u062a \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0647\u0645\u0627\u0646\u060c \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0647\u064a \u0628\u0646\u0627\u0621 <strong data-start=\"503\" data-end=\"519\">\u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u0645\u0643\u0646\u0643 \u0627\u062a\u0628\u0627\u0639\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629. \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0647\u0646 \u064a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0645\u0647\u0646\u060c \u0648\u0627\u0644\u0623\u0633\u0631\u0629\u060c \u0648\u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u062a\u0631. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 <strong data-start=\"691\" data-end=\"710\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0643<\/strong> \u0641\u0639\u0627\u0644\u0627 \u0648\u0648\u0627\u0642\u0639\u064a\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647. \u0623\u064a\u0627\u0645 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0633\u0627\u0639\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0642\u062f \u0648\u0644\u062a. \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0622\u0646 \u0647\u0648 <strong data-start=\"831\" data-end=\"888\">\u0631\u0648\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a \u0648\u0645\u0646\u0638\u0645 \u0648\u0645\u0633\u062a\u062f\u0627\u0645<\/strong> \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.    <\/p>\n<p data-start=\"989\" data-end=\"1299\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a <strong data-start=\"1000\" data-end=\"1042\">\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628 \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0643\u0627\u0645\u0644\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong>\u060c \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0648\u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u064a\u0636. \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0646\u0633\u0628 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u062c\u0633\u0645\u0643 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642. <\/p>\n<p data-start=\"1301\" data-end=\"1350\">\u0642\u0628\u0644 \u0627\u0644\u063a\u0648\u0635\u060c \u062a\u0630\u0643\u0631 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/p>\n<blockquote data-start=\"1352\" data-end=\"1413\">\n<p data-start=\"1354\" data-end=\"1413\"><strong data-start=\"1354\" data-end=\"1413\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062d\u062f\u0649 \u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646\u0643 \u2014 \u0644\u0627 \u062a\u0633\u062a\u0646\u0632\u0641\u0643.<\/strong><\/p>\n<\/blockquote>\n<p data-start=\"1415\" data-end=\"1599\">\u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0625\u0631\u0647\u0627\u0642. \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0648\u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0631\u0624\u064a\u0629 \u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0636\u062d\u0629 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645. <\/p>\n<h2 data-start=\"1606\" data-end=\"1678\"><strong data-start=\"1609\" data-end=\"1678\">\u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a (\u0627\u0644\u0642\u0648\u0629 + \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 + \u0627\u0644\u062a\u0639\u0627\u0641\u064a)<\/strong><\/h2>\n<p data-start=\"1680\" data-end=\"1754\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0636\u0645\u0646 <strong data-start=\"1691\" data-end=\"1717\">\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"1758\" data-end=\"1788\"><strong data-start=\"1758\" data-end=\"1786\">3 \u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong><\/li>\n<li data-start=\"1791\" data-end=\"1814\"><strong data-start=\"1791\" data-end=\"1812\">\u062a\u0645\u0631\u064a\u0646\u0627\u0646 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong><\/li>\n<li data-start=\"1817\" data-end=\"1853\"><strong data-start=\"1817\" data-end=\"1851\">1\u20132 \u062c\u0644\u0633\u0629 \u062d\u0631\u0643\u0629\/\u062a\u0639\u0627\u0641\u064a<\/strong><\/li>\n<li data-start=\"1856\" data-end=\"1875\"><strong data-start=\"1856\" data-end=\"1875\">\u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0643\u0627\u0645\u0644 \u0648\u0627\u062d\u062f<\/strong><\/li>\n<\/ul>\n<p data-start=\"1877\" data-end=\"1972\">\u064a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u062c\u0645\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0639 \u0627\u0644\u0633\u0645\u0627\u062d \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0643\u0627\u0641\u064a.<\/p>\n<p data-start=\"1974\" data-end=\"2095\">\u0625\u0644\u064a\u0643 <strong data-start=\"1984\" data-end=\"2014\">\u0646\u0645\u0648\u0630\u062c \u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0629<\/strong>\u060c \u0645\u062d\u0633\u0646\u0629 \u0644\u062a\u0646\u0627\u0633\u0628 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0648\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a\u0629:<\/p>\n<h2 data-start=\"2102\" data-end=\"2162\"><strong data-start=\"2105\" data-end=\"2162\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 \u2014 \u064a\u0648\u0645 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 (\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a + \u0627\u0644\u062a\u0648\u0646\u0629)<\/strong><\/h2>\n<p data-start=\"2164\" data-end=\"2391\">\u0647\u0630\u0627 \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u0623\u064a\u0627\u0645 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0643\u0644\u0647. \u062a\u062e\u0632\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0642\u0648\u0629 \u0648\u0642\u0648\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0630\u0627 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0629 \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 <strong data-start=\"2330\" data-end=\"2347\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u062d\u064a\u0644\u0629\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u064a\u0636. <\/p>\n<p data-start=\"2393\" data-end=\"2407\"><strong data-start=\"2393\" data-end=\"2407\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<\/strong><\/p>\n<ul>\n<li data-start=\"2411\" data-end=\"2454\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (\u0643\u0623\u0633 \u0623\u0648 \u0628\u0627\u0631\u0628\u0644) \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10<\/li>\n<li data-start=\"2457\" data-end=\"2480\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10<\/li>\n<li data-start=\"2483\" data-end=\"2511\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629 \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8\u201310<\/li>\n<li data-start=\"2514\" data-end=\"2559\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639 \u0644\u0644\u0648\u0631\u0643 \u0623\u0648 \u062c\u0633\u0648\u0631 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12<\/li>\n<li data-start=\"2562\" data-end=\"2600\">\u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0623\u0648 \u0627\u0644\u0635\u0639\u0648\u062f \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12<\/li>\n<li data-start=\"2603\" data-end=\"2633\">\u0627\u0644\u0646\u0648\u0627\u0629: \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0644\u0648\u062d \u2014 30\u201345 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"2635\" data-end=\"2790\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 <strong data-start=\"2640\" data-end=\"2654\">\u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0644\u062c\u0633\u0645<\/strong> \u064a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u064a\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0625\u0636\u0627\u0641\u0629 \u0623\u062d\u0632\u0645\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u062a\u0641\u0639\u064a\u0644 \u0625\u0636\u0627\u0641\u064a. <\/p>\n<h2 data-start=\"2797\" data-end=\"2838\"><strong data-start=\"2800\" data-end=\"2838\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a \u2014 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 + \u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639<\/strong><\/h2>\n<p data-start=\"2840\" data-end=\"2968\">\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0647\u0645\u0644\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0643\u0646\u0647 \u0636\u0631\u0648\u0631\u064a \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<p data-start=\"2970\" data-end=\"2984\"><strong data-start=\"2970\" data-end=\"2984\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<\/strong><\/p>\n<ul>\n<li data-start=\"2988\" data-end=\"3018\">\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u062f\u0645\u0628\u0644 \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10<\/li>\n<li data-start=\"3021\" data-end=\"3069\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (\u0645\u0639\u062f\u0644\u0629 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631) \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8\u201310<\/li>\n<li data-start=\"3072\" data-end=\"3103\">\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0644\u0648\u064a \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li>\n<li data-start=\"3106\" data-end=\"3135\">\u0627\u0644\u0633\u062d\u0628 \u0644\u0644\u0623\u0633\u0641\u0644 \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12<\/li>\n<li data-start=\"3138\" data-end=\"3166\">\u063a\u0637\u0633\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12<\/li>\n<li data-start=\"3169\" data-end=\"3210\">\u0627\u0644\u0646\u0648\u0627\u0629: \u062d\u0634\u0631\u0629 \u0645\u064a\u062a\u0629 \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u0641\u064a \u0643\u0644 \u062c\u0627\u0646\u0628<\/li>\n<\/ul>\n<p data-start=\"3212\" data-end=\"3318\">\u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0646\u0639 \u0627\u0644\u0636\u0639\u0641\u060c \u0648\u064a\u062d\u0633\u0646 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u0634\u062f \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u062f\u0648\u0646 \u062e\u0644\u0642 &#8220;\u0636\u062e\u0627\u0645\u0629&#8221;.<\/p>\n<h2 data-start=\"3325\" data-end=\"3376\"><strong data-start=\"3328\" data-end=\"3376\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b \u2014 \u064a\u0648\u0645 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 (\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 + \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646)<\/strong><\/h2>\n<p data-start=\"3378\" data-end=\"3434\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0646\u0627\u0633\u0628 <strong data-start=\"3383\" data-end=\"3401\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643:<\/p>\n<h3 data-start=\"3436\" data-end=\"3483\">\u0627\u0644\u062e\u064a\u0627\u0631 \u0623 \u2014 \u062d\u0627\u0644\u0629 \u062b\u0627\u0628\u062a\u0629 (\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646)<\/h3>\n<ul>\n<li data-start=\"3486\" data-end=\"3501\">25\u201335 \u062f\u0642\u064a\u0642\u0629<\/li>\n<li data-start=\"3504\" data-end=\"3548\">\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641\u060c \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0645\u0646\u062d\u062f\u0631\u060c \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629<\/li>\n<li data-start=\"3551\" data-end=\"3577\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/li>\n<\/ul>\n<h3 data-start=\"3579\" data-end=\"3621\">\u0627\u0644\u062e\u064a\u0627\u0631 \u0628 \u2014 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 HIIT (\u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u0627)<\/h3>\n<ul>\n<li data-start=\"3624\" data-end=\"3651\">30 \u062b\u0627\u0646\u064a\u0629 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u0634\u062f\u0629<\/li>\n<li data-start=\"3654\" data-end=\"3678\">\u0627\u0633\u062a\u0639\u0627\u062f\u0629 30\u201345 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"3681\" data-end=\"3705\">\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629<\/li>\n<\/ul>\n<p data-start=\"3707\" data-end=\"3796\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0635\u0631 \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u064a\u0636 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062c\u0644\u0633\u0629.<\/p>\n<h2 data-start=\"3803\" data-end=\"3853\"><strong data-start=\"3806\" data-end=\"3853\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639 \u2014 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645 (\u0627\u0644\u0646\u063a\u0645\u0629 + \u0627\u0644\u0642\u0648\u0629)<\/strong><\/h2>\n<p data-start=\"3855\" data-end=\"3995\">\u064a\u0631\u0628\u0637 \u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639\u0627\u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 <strong data-start=\"3910\" data-end=\"3931\">\u062a\u0645\u0631\u064a\u0646\u0627 \u0634\u0627\u0645\u0644\u0627 \u0644\u0644\u062c\u0633\u0645<\/strong> \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0645\u0631\u062a\u0641\u0639\u0627 \u0645\u0639 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0646\u062d\u064a\u0644\u0629.<\/p>\n<p data-start=\"3997\" data-end=\"4011\"><strong data-start=\"3997\" data-end=\"4011\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<\/strong><\/p>\n<ul>\n<li data-start=\"4015\" data-end=\"4043\">\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0643\u064a\u062a\u0644\u0628\u064a\u0644 \u2014 3 \u00d7 15<\/li>\n<li data-start=\"4046\" data-end=\"4080\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0644\u0648\u064a \u2014 3 \u00d7 10<\/li>\n<li data-start=\"4083\" data-end=\"4112\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u2014 3 \u00d7 12<\/li>\n<li data-start=\"4115\" data-end=\"4144\">\u0627\u0644\u0635\u0639\u0648\u062f \u2014 3 \u00d7 12 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/li>\n<li data-start=\"4147\" data-end=\"4172\">\u0627\u0644\u062a\u0648\u0627\u0621\u0627\u062a \u0627\u0644\u0631\u0648\u0633\u064a\u0629 \u2014 3 \u00d7 15<\/li>\n<\/ul>\n<p data-start=\"4174\" data-end=\"4281\">\u0647\u0630\u0627 <strong data-start=\"4194\" data-end=\"4215\">\u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644<\/strong> \u0644\u062a\u0642\u0648\u064a\u0629 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/p>\n<h2 data-start=\"4288\" data-end=\"4352\"><strong data-start=\"4291\" data-end=\"4352\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633 \u2014 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f (\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a)<\/strong><\/h2>\n<p data-start=\"4354\" data-end=\"4447\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062a\u062e\u0637\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n<p data-start=\"4449\" data-end=\"4461\"><strong data-start=\"4449\" data-end=\"4461\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646:<\/strong><\/p>\n<ul>\n<li data-start=\"4465\" data-end=\"4478\">\u0627\u0641\u062a\u062a\u0627\u062d\u0627\u062a \u0627\u0644\u0648\u0631\u0643<\/li>\n<li data-start=\"4481\" data-end=\"4506\">\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n<li data-start=\"4509\" data-end=\"4535\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/li>\n<li data-start=\"4538\" data-end=\"4559\">\u062a\u0645\u062f\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n<li data-start=\"4562\" data-end=\"4588\">5 \u062f\u0642\u0627\u0626\u0642 \u062a\u0646\u0641\u0633 \u0639\u0645\u064a\u0642<\/li>\n<\/ul>\n<p data-start=\"4590\" data-end=\"4700\">\u0647\u0630\u0627 \u064a\u0639\u064a\u062f <strong data-start=\"4604\" data-end=\"4623\">\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>\u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0623\u0644\u0645\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0646\u062a\u0638\u0645\u0627 <strong data-start=\"4683\" data-end=\"4699\">\u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>.<\/p>\n<h2 data-start=\"4707\" data-end=\"4735\"><strong data-start=\"4710\" data-end=\"4735\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u062f\u0633 \u2014 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 + \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong><\/h2>\n<p data-start=\"4737\" data-end=\"4818\">\u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0629 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643.<\/p>\n<p data-start=\"4820\" data-end=\"4839\"><strong data-start=\"4820\" data-end=\"4839\">\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648:<\/strong><\/p>\n<ul>\n<li data-start=\"4843\" data-end=\"4852\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/li>\n<li data-start=\"4855\" data-end=\"4867\">\u0625\u0647\u0644\u064a\u0644\u062c\u064a<\/li>\n<li data-start=\"4870\" data-end=\"4884\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0627\u0642\u0635\u0629<\/li>\n<li data-start=\"4887\" data-end=\"4902\">\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n<li data-start=\"4905\" data-end=\"4915\">\u0627\u0644\u0633\u0628\u0627\u062d\u0647<\/li>\n<\/ul>\n<p data-start=\"4917\" data-end=\"4935\"><strong data-start=\"4917\" data-end=\"4935\">\u0627\u0644\u062e\u0627\u062a\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"4939\" data-end=\"4964\">\u0627\u0644\u0643\u0631\u0646\u0634 \u0627\u0644\u0639\u0643\u0633\u064a \u2014 3 \u00d7 12<\/li>\n<li data-start=\"4967\" data-end=\"4995\">\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644 \u2014 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li data-start=\"4998\" data-end=\"5029\">\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u2014 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/li>\n<\/ul>\n<p data-start=\"5031\" data-end=\"5109\">\u0647\u0630\u0627 \u064a\u0648\u0645 \u0631\u0627\u0626\u0639 \u0644\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"5067\" data-end=\"5085\">\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629<\/strong>\u060c \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<h2 data-start=\"5116\" data-end=\"5171\"><strong data-start=\"5119\" data-end=\"5171\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0639 \u2014 \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 (\u0645\u0647\u0645 \u0628\u0646\u0641\u0633 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628)<\/strong><\/h2>\n<p data-start=\"5173\" data-end=\"5334\"><strong data-start=\"5178\" data-end=\"5190\">\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/strong> \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u062f\u062b \u0641\u064a\u0647 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0641\u0639\u0644\u064a\u0627. \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u062a\u062e\u0637\u064a\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0644\u0643\u0646 \u0628\u062f\u0648\u0646\u0647\u0627\u060c \u0633\u064a\u062a\u0628\u0627\u0637\u0623 \u062a\u0642\u062f\u0645\u0643. <\/p>\n<p data-start=\"5336\" data-end=\"5359\">\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629:<\/p>\n<ul>\n<li data-start=\"5363\" data-end=\"5372\">\u062c\u0647\u062f<\/li>\n<li data-start=\"5375\" data-end=\"5413\">\u0623\u0644\u0645 \u064a\u0633\u062a\u0645\u0631 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 3 \u0623\u064a\u0627\u0645<\/li>\n<li data-start=\"5416\" data-end=\"5432\">\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u062e\u0641\u0636\u0629<\/li>\n<li data-start=\"5435\" data-end=\"5449\">\u0627\u0644\u062a\u0647\u064a\u062c<\/li>\n<li data-start=\"5452\" data-end=\"5473\">\u0627\u0644\u0647\u0636\u0628\u0629 \u0642\u064a\u062f \u0627\u0644\u062a\u0637\u0648\u064a\u0631<\/li>\n<\/ul>\n<p data-start=\"5475\" data-end=\"5570\">\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 <strong data-start=\"5541\" data-end=\"5557\">\u0627\u0633\u062a\u062f\u0627\u0645\u0629 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> .<\/p>\n<h2 data-start=\"5577\" data-end=\"5630\"><strong data-start=\"5580\" data-end=\"5630\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643<\/strong><\/h2>\n<p data-start=\"5632\" data-end=\"5674\">\u062c\u0645\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n<h3 data-start=\"5676\" data-end=\"5705\"><strong data-start=\"5680\" data-end=\"5705\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627:<\/strong><\/h3>\n<ul>\n<li data-start=\"5708\" data-end=\"5728\">\u0642\u0645 \u0628\u064a\u0648\u0645\u064a\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/li>\n<li data-start=\"5731\" data-end=\"5772\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 (20\u201325 \u062f\u0642\u064a\u0642\u0629)<\/li>\n<li data-start=\"5775\" data-end=\"5799\">\u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<li data-start=\"5802\" data-end=\"5852\">\u0627\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629<\/li>\n<\/ul>\n<h3 data-start=\"5854\" data-end=\"5886\"><strong data-start=\"5858\" data-end=\"5886\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0643\u062b\u0631 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\u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u060c \u0632\u064a\u0627\u062f\u0629<\/strong> \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0627\u0644\u0634\u062f\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<h2 data-start=\"6098\" data-end=\"6157\"><strong data-start=\"6101\" data-end=\"6157\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0645\u0631\u0627 \u0636\u0631\u0648\u0631\u064a\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0648\u0642 \u0633\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646<\/strong><\/h2>\n<p data-start=\"6159\" data-end=\"6203\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062e\u0627\u0641 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0644\u0643\u0646 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data-end=\"6381\">\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<\/ul>\n<p data-start=\"6383\" data-end=\"6523\">\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0628\u0646\u064a \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u062a\u0643\u062a\u0634\u0641\u0647 \u0622\u0644\u0627\u0641 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u062c\u062f\u064a\u062f \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0628\u0639\u0646 \u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0638\u0645\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/a>.<\/p>\n<p data-start=\"6525\" data-end=\"6617\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 <strong data-start=\"6543\" data-end=\"6559\">\u0636\u0631\u0648\u0631\u064a<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0635\u062d\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/p>\n<h2 data-start=\"6624\" data-end=\"6688\"><strong data-start=\"6627\" data-end=\"6688\">\u0643\u064a\u0641 \u062a\u0628\u0642\u0649 \u062b\u0627\u0628\u062a\u0627 (\u0623\u0647\u0645 \u062c\u0632\u0621 \u0641\u064a \u062e\u0637\u062a\u0643)<\/strong><\/h2>\n<p data-start=\"6690\" data-end=\"6768\">\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0641\u0639\u0627\u0644 \u0641\u0642\u0637 \u0628\u0642\u062f\u0631 \u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u062a\u0643. \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0641\u0632\u0627: <\/p>\n<ul>\n<li data-start=\"6772\" data-end=\"6800\">\u062a\u0627\u0628\u0639 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data-start=\"617\" data-end=\"625\">\u0627\u0644\u062a\u062f\u0639\u064a\u0645<\/strong>\u060c <strong data-start=\"627\" data-end=\"644\">\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c <strong data-start=\"646\" data-end=\"664\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629<\/strong>\u060c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u0629\u060c <strong data-start=\"701\" data-end=\"727\">\u0641\u0625\u0646 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0630\u0643\u0627\u0621 \u0648\u0644\u064a\u0633 \u0628\u0635\u0639\u0648\u0628\u0629.  <\/p>\n<p data-start=\"766\" data-end=\"1046\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a <strong data-start=\"786\" data-end=\"809\">\u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644\u0629 \u0644\u0645\u062f\u0629 4 \u0623\u0633\u0627\u0628\u064a\u0639<\/strong> \u064a\u0645\u0643\u0646\u0643 \u0627\u062a\u0628\u0627\u0639\u0647\u0627\u060c \u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0645\u0646 \u0643\u0644 \u0645\u0627 \u0630\u0643\u0631\u0646\u0627\u0647 \u0633\u0627\u0628\u0642\u0627. \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u062f\u0648\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642. <\/p>\n<h3 data-start=\"1053\" data-end=\"1095\"><strong data-start=\"1056\" data-end=\"1095\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 4 \u0623\u0633\u0627\u0628\u064a\u0639 \u0647\u0630\u0647<\/strong><\/h3>\n<p data-start=\"1097\" data-end=\"1123\">\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0629 \u0644:<\/p>\n<ul>\n<li data-start=\"1127\" data-end=\"1155\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0639\u0627\u0626\u062f\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/li>\n<li data-start=\"1158\" data-end=\"1188\">\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0647\u064a\u0643\u0644<\/li>\n<li data-start=\"1191\" data-end=\"1232\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"1235\" data-end=\"1287\">\u0623\u064a \u0634\u062e\u0635 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0642\u0639\u064a \u0648\u0641\u0639\u0627\u0644<\/li>\n<li data-start=\"1290\" data-end=\"1336\">\u0646\u0633\u0627\u0621 \u0645\u0634\u063a\u0648\u0644\u0627\u062a \u064a\u0648\u0627\u0632\u0646\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0623\u0633\u0631\u0629 \u0648\u0627\u0644\u0635\u062d\u0629<\/li>\n<\/ul>\n<p data-start=\"1338\" data-end=\"1359\"><strong data-start=\"1338\" data-end=\"1357\">\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"1362\" data-end=\"1415\">\u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0648\u062d\u0631\u0643\u0629 \u0645\u0636\u0628\u0648\u0637\u0629.<\/li>\n<li data-start=\"1418\" data-end=\"1446\">\u0632\u062f \u0627\u0644\u0634\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627.<\/li>\n<li data-start=\"1449\" data-end=\"1501\">\u0627\u062c\u0639\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0633\u0627\u0633 \u0627\u0644\u062e\u0637\u0629.<\/li>\n<li data-start=\"1504\" data-end=\"1547\">\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0639\u062f\u0644 \u0627\u0644\u0636\u0628\u0637 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/li>\n<\/ul>\n<p data-start=\"1549\" data-end=\"1569\">\u062f\u0639\u0648\u0646\u0627 \u0646\u062d\u0644\u0644 \u0627\u0644\u0623\u0645\u0631.<\/p>\n<h3 data-start=\"1576\" data-end=\"1612\"><strong data-start=\"1579\" data-end=\"1612\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u2014 \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633<\/strong><\/h3>\n<p data-start=\"1614\" data-end=\"1721\">\u064a\u0631\u0643\u0632 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 <strong data-start=\"1657\" data-end=\"1674\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0639\u0644\u0645 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n<p data-start=\"1723\" data-end=\"1855\"><strong data-start=\"1723\" data-end=\"1754\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 \u2014 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong><br data-start=\"1754\" data-end=\"1757\">(\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a\u060c \u062c\u0633\u0648\u0631 \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629)<br data-start=\"1799\" data-end=\"1802\"><em data-start=\"1802\" data-end=\"1809\">\u0647\u062f\u0641:<\/em> \u0646\u0634\u0637 \u0648\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u0631\u0626\u064a\u0633\u064a.<\/p>\n<p data-start=\"1857\" data-end=\"1973\"><strong data-start=\"1857\" data-end=\"1886\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a \u2014 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 + \u0627\u0644\u062c\u0630\u0639<\/strong><br data-start=\"1886\" data-end=\"1889\">(\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0627\u0644\u062a\u062c\u062f\u064a\u0641\u060c \u0627\u0644\u0636\u063a\u0637 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633)<br data-start=\"1921\" data-end=\"1924\"><em data-start=\"1924\" data-end=\"1931\">\u0647\u062f\u0641:<\/em> \u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0644\u064a\u0627.<\/p>\n<p data-start=\"1975\" data-end=\"2093\"><strong data-start=\"1975\" data-end=\"1999\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b \u2014 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/strong><br data-start=\"1999\" data-end=\"2002\">(25\u201330 \u062f\u0642\u064a\u0642\u0629 \u0633\u064a\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645\u060c \u062c\u0631\u064a\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629)<br data-start=\"2036\" data-end=\"2039\"><em data-start=\"2039\" data-end=\"2046\">\u0647\u062f\u0641:<\/em> \u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642.<\/p>\n<p data-start=\"2095\" data-end=\"2205\"><strong data-start=\"2095\" data-end=\"2124\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639 \u2014 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645<\/strong><br data-start=\"2124\" data-end=\"2127\">(\u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u064a\u0627)<br data-start=\"2169\" data-end=\"2172\"><em data-start=\"2172\" data-end=\"2179\">\u0647\u062f\u0641:<\/em> \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u062e\u0641\u064a\u0641 + \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p data-start=\"2207\" data-end=\"2288\"><strong data-start=\"2207\" data-end=\"2240\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633 \u2014 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u062a\u0645\u062f\u062f<\/strong><br data-start=\"2240\" data-end=\"2243\"><em data-start=\"2243\" data-end=\"2250\">\u0647\u062f\u0641:<\/em> \u062d\u0633\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<p data-start=\"2290\" data-end=\"2369\"><strong data-start=\"2290\" data-end=\"2321\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u062f\u0633 \u2014 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 + \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0646\u0648\u0627\u0629<\/strong><br data-start=\"2321\" data-end=\"2324\"><em data-start=\"2324\" data-end=\"2331\">\u0647\u062f\u0641:<\/em> \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u062e\u0641\u064a\u0641 + \u062b\u0628\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<p data-start=\"2371\" data-end=\"2423\"><strong data-start=\"2371\" data-end=\"2387\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0639 \u2014 \u0627\u0644\u0631\u0627\u062d\u0629<\/strong><br data-start=\"2387\" data-end=\"2390\"><em data-start=\"2390\" data-end=\"2397\">\u0647\u062f\u0641:<\/em> \u0627\u0644\u062a\u0639\u0627\u0641\u064a + \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p data-start=\"2425\" data-end=\"2484\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u0647\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0648\u0623\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u062d\u062f\u064a\u060c \u0648\u0644\u064a\u0633 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<h3 data-start=\"2491\" data-end=\"2527\"><strong data-start=\"2494\" data-end=\"2527\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a \u2014 \u0623\u0636\u0641 \u0627\u0644\u0634\u062f\u0629 \u0628\u0628\u0637\u0621<\/strong><\/h3>\n<p data-start=\"2529\" data-end=\"2578\">\u0647\u0646\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/p>\n<p data-start=\"2580\" data-end=\"2612\"><strong data-start=\"2580\" data-end=\"2610\">\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629:<\/strong><\/p>\n<ul>\n<li data-start=\"2615\" data-end=\"2660\">\u0623\u0636\u0641 \u0645\u0646 2 \u0625\u0644\u0649 5 \u0643\u062c\u0645 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629\u060c \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u0641.<\/li>\n<li data-start=\"2663\" data-end=\"2690\">\u0623\u0636\u0641 2\u20133 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/li>\n<li data-start=\"2693\" data-end=\"2731\">\u0623\u0636\u0641 \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u062b\u0627\u0646 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"2733\" data-end=\"2762\"><strong data-start=\"2733\" data-end=\"2760\">\u062e\u064a\u0627\u0631\u0627\u062a \u062a\u0631\u0642\u064a\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648:<\/strong><\/p>\n<ul>\n<li data-start=\"2765\" data-end=\"2798\">\u0623\u0636\u0641 \u0645\u064a\u0644 \u0637\u0641\u064a\u0641 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a<\/li>\n<li data-start=\"2801\" data-end=\"2834\">\u062c\u0631\u0628 \u062c\u0648\u0644\u0629 \u0623\u0648 \u062c\u0648\u0644\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u062a\u0631\u0627\u062a<\/li>\n<li data-start=\"2837\" data-end=\"2865\">\u0632\u062f \u0627\u0644\u0648\u0642\u062a \u0628\u0645\u0642\u062f\u0627\u0631 5 \u062f\u0642\u0627\u0626\u0642<\/li>\n<\/ul>\n<p data-start=\"2867\" data-end=\"2903\"><strong data-start=\"2867\" data-end=\"2901\">\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u0644\u062c\u0633\u0645:<\/strong><\/p>\n<ul>\n<li data-start=\"2906\" data-end=\"2928\">\u0623\u0636\u0641 \u0623\u0634\u0631\u0637\u0629 \u0645\u0642\u0627\u0648\u0645\u0629<\/li>\n<li data-start=\"2931\" data-end=\"2981\">\u0623\u0636\u0641 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647 (3 \u062b\u0648\u0627\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0639\u0644\u0649)<\/li>\n<\/ul>\n<p data-start=\"2983\" data-end=\"3072\"><strong data-start=\"2983\" data-end=\"3004\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0644\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a:<\/strong><br data-start=\"3004\" data-end=\"3007\"><strong data-start=\"3007\" data-end=\"3031\">\u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/strong> \u2014 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0646\u063a\u0645\u0629 \u0648\u0627\u0644\u0642\u0648\u0629.<\/p>\n<h3 data-start=\"3079\" data-end=\"3139\"><strong data-start=\"3082\" data-end=\"3139\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 3 \u2014 \u062a\u062d\u062f\u064a \u0646\u0641\u0633\u0643 \u0645\u0639 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong><\/h3>\n<p data-start=\"3141\" data-end=\"3230\">\u062c\u0633\u0645\u0643 \u064a\u062a\u0643\u064a\u0641\u060c \u0644\u0630\u0627 \u0627\u0644\u0622\u0646 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0625\u062f\u062e\u0627\u0644 <strong data-start=\"3204\" data-end=\"3229\">\u062a\u062d\u062f\u064a\u0627\u062a \u0645\u0646\u0638\u0645\u0629<\/strong>.<\/p>\n<p data-start=\"3232\" data-end=\"3310\"><strong data-start=\"3232\" data-end=\"3251\">\u064a\u0648\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645:<\/strong><br data-start=\"3251\" data-end=\"3254\">\u0627\u062e\u062a\u0631 \u0623\u0648\u0632\u0627\u0646\u0627 \u0623\u062b\u0642\u0644 \u0642\u0644\u064a\u0644\u0627 \u0623\u0648 \u0623\u0636\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629.<\/p>\n<p data-start=\"3312\" data-end=\"3378\"><strong data-start=\"3312\" data-end=\"3331\">\u064a\u0648\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645:<\/strong><br data-start=\"3331\" data-end=\"3334\">\u0623\u0636\u0641 \u0646\u0648\u0639\u0627 \u0648\u0627\u062d\u062f\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u0628\u0644.<\/p>\n<p data-start=\"3380\" data-end=\"3420\"><strong data-start=\"3380\" data-end=\"3418\">\u064a\u0648\u0645 \u0627\u0644\u0642\u0644\u0628 (\u062e\u064a\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629):<\/strong><\/p>\n<ul>\n<li data-start=\"3423\" data-end=\"3440\">30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0633\u0631\u0639\u0629<\/li>\n<li data-start=\"3443\" data-end=\"3484\">45 \u062b\u0627\u0646\u064a\u0629 \u0645\u062a\u0623\u062e\u0631\u0629<br data-start=\"3458\" data-end=\"3461\">\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 8\u201310 \u062c\u0648\u0644\u0627\u062a.<\/li>\n<\/ul>\n<p data-start=\"3486\" data-end=\"3532\"><strong data-start=\"3486\" data-end=\"3504\">\u064a\u0648\u0645 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645:<\/strong><br data-start=\"3504\" data-end=\"3507\">\u062c\u0631\u0628 \u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0642\u0648\u0629:<\/p>\n<ul>\n<li data-start=\"3535\" data-end=\"3548\">5 \u062a\u0645\u0627\u0631\u064a\u0646<\/li>\n<li data-start=\"3551\" data-end=\"3582\">45 \u062b\u0627\u0646\u064a\u0629 \u062a\u0634\u063a\u064a\u0644\u060c 15 \u062b\u0627\u0646\u064a\u0629 \u062a\u0648\u0642\u0641<\/li>\n<li data-start=\"3585\" data-end=\"3600\">\u0643\u0631\u0631 \u062b\u0644\u0627\u062b \u062c\u0648\u0644\u0627\u062a<\/li>\n<\/ul>\n<p data-start=\"3602\" data-end=\"3668\"><strong data-start=\"3602\" data-end=\"3619\">\u064a\u0648\u0645 \u0627\u0644\u062a\u0646\u0642\u0644:<\/strong><br data-start=\"3619\" data-end=\"3622\">\u0627\u0642\u0636 \u0648\u0642\u062a\u0627 \u0623\u0637\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<p data-start=\"3670\" data-end=\"3748\"><strong data-start=\"3670\" data-end=\"3691\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0644\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0644\u062b:<\/strong><br data-start=\"3691\" data-end=\"3694\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062c\u0647\u062f <strong data-start=\"3712\" data-end=\"3747\">\u062f\u0648\u0646 \u0623\u0646 \u062a\u0636\u063a\u0637 \u062d\u062a\u0649 \u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong>.<\/p>\n<h3 data-start=\"3755\" data-end=\"3799\"><strong data-start=\"3758\" data-end=\"3799\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0631\u0627\u0628\u0639 \u2014 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u0646\u0628\u0631\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621<\/strong><\/h3>\n<p data-start=\"3801\" data-end=\"3881\">\u0647\u0630\u0627 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0647\u0648 \u0630\u0631\u0648\u0629 \u0627\u0644\u062e\u0637\u0629\u2014\u062d\u064a\u062b \u064a\u0628\u062f\u0623 \u0627\u0633\u062a\u0645\u0631\u0627\u0631\u0643 \u0641\u064a \u0625\u0638\u0647\u0627\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h4 data-start=\"3883\" data-end=\"3908\"><strong data-start=\"3887\" data-end=\"3908\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0632\u064a\u0627\u062f\u062a\u0647:<\/strong><\/h4>\n<ul>\n<li data-start=\"3911\" data-end=\"3949\">\u0631\u0641\u0639 \u0623\u062b\u0642\u0644 \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644<\/li>\n<li data-start=\"3952\" data-end=\"3995\">\u0623\u0636\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644<\/li>\n<li data-start=\"3998\" data-end=\"4036\">\u0623\u0636\u0641 5 \u062f\u0642\u0627\u0626\u0642 \u0625\u0644\u0649 \u062c\u0644\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/li>\n<li data-start=\"4039\" data-end=\"4106\">\u0623\u0636\u0641 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (\u0627\u0644\u0644\u0648\u062d + \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 + \u0645\u062a\u0633\u0644\u0642\u064a \u0627\u0644\u062c\u0628\u0627\u0644)<\/li>\n<\/ul>\n<h4 data-start=\"4108\" data-end=\"4161\"><strong data-start=\"4112\" data-end=\"4161\">\u0639\u064a\u0646\u0629 \u0645\u0646 \u062f\u0648\u0631\u0629 \u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0631\u0627\u0628\u0639:<\/strong><\/h4>\n<ul>\n<li data-start=\"4164\" data-end=\"4191\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u2014 12 \u062a\u0643\u0631\u0627\u0631\u0627<\/li>\n<li data-start=\"4194\" data-end=\"4214\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u2014 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li data-start=\"4217\" data-end=\"4247\">\u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u2014 12 \u062a\u0643\u0631\u0627\u0631\u0627<\/li>\n<li data-start=\"4250\" data-end=\"4274\">\u0627\u0644\u0635\u0639\u0648\u062f \u2014 10 \u0641\u064a \u0643\u0644 \u0645\u0631\u062d\u0644\u0629<\/li>\n<li data-start=\"4277\" data-end=\"4305\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u2014 12 \u062a\u0643\u0631\u0627\u0631\u0627<\/li>\n<li data-start=\"4308\" data-end=\"4328\">\u0627\u0644\u0644\u0648\u062d \u2014 45 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"4330\" data-end=\"4347\">\u0643\u0631\u0631 \u0630\u0644\u0643 3\u20134 \u0645\u0631\u0627\u062a.<\/p>\n<h4 data-start=\"4349\" data-end=\"4376\"><strong data-start=\"4353\" data-end=\"4374\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0644\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0631\u0627\u0628\u0639:<\/strong><\/h4>\n<p data-start=\"4377\" data-end=\"4426\">\u0623\u0634\u0639\u0631 \u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631\u060c \u0623\u0643\u062b\u0631 \u062a\u0648\u0627\u0632\u0646\u0627\u060c \u0648\u0623\u0643\u062b\u0631 \u062b\u0642\u0629.<\/p>\n<h2 data-start=\"4433\" data-end=\"4482\"><strong data-start=\"4435\" data-end=\"4482\">\u0643\u064a\u0641\u064a\u0629 \u0636\u0628\u0637 \u0627\u0644\u0634\u062f\u0629 \u062f\u0648\u0646 \u0623\u0646 \u0623\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/strong><\/h2>\n<p data-start=\"4484\" data-end=\"4522\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0627\u062c\u0647\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"4526\" data-end=\"4535\">\u062c\u0647\u062f<\/li>\n<li data-start=\"4538\" data-end=\"4561\">\u062a\u0642\u0644\u0628\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/li>\n<li data-start=\"4564\" data-end=\"4580\">\u062c\u062f\u0627\u0648\u0644 \u0645\u0632\u062f\u062d\u0645\u0629<\/li>\n<li data-start=\"4583\" data-end=\"4591\">\u0636\u063a\u0637<\/li>\n<li data-start=\"4594\" data-end=\"4612\">\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0646\u0648\u0645<\/li>\n<\/ul>\n<p data-start=\"4614\" data-end=\"4660\">\u0644\u0630\u0627 \u064a\u062c\u0628 <strong data-start=\"4622\" data-end=\"4641\">\u0623\u0646 \u064a\u0643\u0648\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u0627\u0628\u0644\u0627 \u0644\u0644\u062a\u0643\u064a\u0641.<\/p>\n<h3 data-start=\"4662\" data-end=\"4697\"><strong data-start=\"4666\" data-end=\"4695\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u062a\u0639\u0628 \u0634\u062f\u064a\u062f:<\/strong><\/h3>\n<ul>\n<li data-start=\"4700\" data-end=\"4718\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0628\u0645\u0642\u062f\u0627\u0631 1<\/li>\n<li data-start=\"4721\" data-end=\"4738\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646<\/li>\n<li data-start=\"4741\" data-end=\"4769\">\u0627\u0633\u062a\u0628\u062f\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/li>\n<\/ul>\n<h3 data-start=\"4771\" data-end=\"4814\"><strong data-start=\"4775\" data-end=\"4812\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637:<\/strong><\/h3>\n<ul>\n<li data-start=\"4817\" data-end=\"4835\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/li>\n<li data-start=\"4838\" data-end=\"4854\">\u0623\u0636\u0641 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629<\/li>\n<li data-start=\"4857\" data-end=\"4885\">\u0645\u062f\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 5 \u062f\u0642\u0627\u0626\u0642<\/li>\n<\/ul>\n<p data-start=\"4887\" data-end=\"4996\">\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0623\u0645\u0631 \u0623\u0633\u0627\u0633\u064a\u060c \u0641\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0632\u0627\u0626\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0648\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0625\u0631\u0647\u0627\u0642.<\/p>\n<h2 data-start=\"5003\" data-end=\"5062\"><strong data-start=\"5005\" data-end=\"5062\">\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u0646\u0643 \u062a\u062a\u0642\u062f\u0645 (\u062d\u062a\u0649 \u0628\u062f\u0648\u0646 \u0645\u064a\u0632\u0627\u0646)<\/strong><\/h2>\n<p data-start=\"5064\" data-end=\"5110\">\u0625\u0644\u064a\u0643 <strong data-start=\"5073\" data-end=\"5096\">\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u063a\u064a\u0631 \u0645\u0642\u064a\u0627\u0633<\/strong> \u064a\u062c\u0628 \u0645\u0631\u0627\u0642\u0628\u062a\u0647\u0627:<\/p>\n<ul>\n<li data-start=\"5114\" data-end=\"5134\">\u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u062a\u0646\u0627\u0633\u0628\u0646\u064a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/li>\n<li data-start=\"5137\" data-end=\"5155\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629<\/li>\n<li data-start=\"5158\" data-end=\"5184\">\u0623\u0642\u0648\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/li>\n<li data-start=\"5187\" data-end=\"5201\">\u0646\u0648\u0645 \u0623\u0641\u0636\u0644<\/li>\n<li data-start=\"5204\" data-end=\"5222\">\u0627\u0646\u062e\u0641\u0627\u0636 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n<li data-start=\"5225\" data-end=\"5248\">\u0632\u064a\u0627\u062f\u0629 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"5251\" data-end=\"5266\">\u0637\u0627\u0642\u0629 \u0623\u0639\u0644\u0649<\/li>\n<li data-start=\"5269\" data-end=\"5286\">\u062a\u0646\u0642\u0644 \u0623\u0641\u0636\u0644<\/li>\n<\/ul>\n<p data-start=\"5288\" data-end=\"5435\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0633\u062a\u0647\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u062a\u0642\u062f\u0645 \u0644\u0623\u0646\u0647\u0646 \u064a\u0631\u0643\u0632\u0646 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u2014 \u0644\u0643\u0646 <strong data-start=\"5363\" data-end=\"5435\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0647\u0645\u0627 \u0645\u0624\u0634\u0631\u0627\u0646 \u0623\u0641\u0636\u0644 \u0644\u0644\u0646\u062a\u0627\u0626\u062c \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f.<\/strong><\/p>\n<h2 data-start=\"5442\" data-end=\"5501\"><strong data-start=\"5444\" data-end=\"5501\">\u062c\u0645\u0639 \u0643\u0644 \u0634\u064a\u0621 \u0645\u0639\u0627: \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646<\/strong><\/h2>\n<p data-start=\"5503\" data-end=\"5531\">\u0625\u0644\u064a\u0643\u0645 \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0646\u0647\u0627\u0626\u064a:<\/p>\n<h3 data-start=\"5533\" data-end=\"5556\"><strong data-start=\"5537\" data-end=\"5556\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629<\/strong><\/h3>\n<ul>\n<li data-start=\"5559\" data-end=\"5571\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n<li data-start=\"5574\" data-end=\"5586\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n<li data-start=\"5589\" data-end=\"5600\">\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644<\/li>\n<\/ul>\n<h3 data-start=\"5602\" data-end=\"5623\"><strong data-start=\"5606\" data-end=\"5623\">\u064a\u0648\u0645\u0627\u0646 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong><\/h3>\n<ul>\n<li data-start=\"5626\" data-end=\"5644\">\u062d\u0627\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0633\u062a\u0642\u0631\u0629<\/li>\n<li data-start=\"5647\" data-end=\"5667\">\u0641\u062a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u062a\u0631\u0627\u062a<\/li>\n<\/ul>\n<h3 data-start=\"5669\" data-end=\"5699\"><strong data-start=\"5673\" data-end=\"5699\">\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0644\u0644\u062a\u0646\u0642\u0644 \/ \u0627\u0644\u062a\u0645\u062f\u062f<\/strong><\/h3>\n<h3 data-start=\"5701\" data-end=\"5724\"><strong data-start=\"5705\" data-end=\"5724\">\u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0643\u0627\u0645\u0644 \u0648\u0627\u062d\u062f<\/strong><\/h3>\n<p data-start=\"5726\" data-end=\"5880\">\u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645 \u064a\u0645\u0646\u0639 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u064a\u062f\u0639\u0645 <strong data-start=\"5776\" data-end=\"5793\">\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u2014 \u0648\u0647\u0648 \u0628\u0627\u0644\u0636\u0628\u0637 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0647\u0646.<\/p>\n<h2 data-start=\"5887\" data-end=\"5939\"><strong data-start=\"5889\" data-end=\"5939\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0631\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong><\/h2>\n<p data-start=\"5941\" data-end=\"6058\">\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f\u0629 \u062a\u0635\u0628\u062d \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0647\u0646\u0627 \u062a\u062d\u062f\u062b <strong data-start=\"6026\" data-end=\"6036\">\u0641\u064a\u0631\u0627\u063a\u0648<\/strong> \u0627\u0644\u0641\u0631\u0642.<\/p>\n<h3 data-start=\"6060\" data-end=\"6090\">\u2714 \u0645\u062f\u0631\u0628\u0627\u062a \u062e\u0628\u064a\u0631\u0627\u062a<\/h3>\n<p data-start=\"6091\" data-end=\"6170\">\u064a\u0631\u0634\u062f\u0643 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0628\u0631\u0645\u062c\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629\u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0622\u0645\u0646.<\/p>\n<h3 data-start=\"6172\" data-end=\"6206\">\u2714 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u0645\u0635\u0645\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n<p data-start=\"6207\" data-end=\"6296\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u0648\u0627\u0644\u0628\u0627\u0631\u060c \u0648\u0627\u0644\u0634\u062f\u0629\u060c \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621.<\/p>\n<h3 data-start=\"6298\" data-end=\"6343\">\u2714 \u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629 \u0648\u0645\u062d\u0641\u0632\u0629<\/h3>\n<p data-start=\"6344\" data-end=\"6392\">\u0645\u062d\u0627\u0637\u0629 \u0628\u0646\u0633\u0627\u0621 \u0641\u064a \u0646\u0641\u0633 \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/p>\n<h3 data-start=\"6394\" data-end=\"6434\">\u2714 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643<\/h3>\n<p data-start=\"6435\" data-end=\"6509\">\u062c\u0644\u0633\u0627\u062a \u0635\u0628\u0627\u062d\u064a\u0629 \u0648\u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0648\u0645\u0633\u0627\u0621 \u0645\u0635\u0645\u0645\u0629 \u0644\u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629.<\/p>\n<h3 data-start=\"6511\" data-end=\"6543\">\u2714 \u0645\u0633\u0627\u062d\u0629 \u0622\u0645\u0646\u0629 \u0648\u0645\u0645\u0639\u062f\u0629<\/h3>\n<p data-start=\"6544\" data-end=\"6629\">\u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0623\u0646 \u064a\u0635\u0628\u062d\u0646 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0648\u062b\u0642\u0629 \u2014 \u062f\u0648\u0646 \u062d\u0643\u0645.<\/p>\n<h2 data-start=\"6636\" data-end=\"6684\"><strong data-start=\"6638\" data-end=\"6684\">\u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f \u0644\u0628\u062f\u0621 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u061f<\/strong><\/h2>\n<p data-start=\"6686\" data-end=\"6807\">\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0645\u0626\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u064a\u0628\u0646\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u064a\u0634\u062f\u0646 \u0623\u062c\u0633\u0627\u062f\u0647\u0646\u060c \u0648\u064a\u063a\u064a\u0631\u0646 \u0635\u062d\u062a\u0647\u0646 \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"6788\" data-end=\"6806\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong><\/a>.<\/p>\n<p data-start=\"6809\" data-end=\"6877\">\ud83d\udc49 <strong data-start=\"6812\" data-end=\"6877\">\u0627\u0628\u062f\u0623 \u0631\u062d\u0644\u062a\u0643 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u2014 <a href=\"https:\/\/viragofitness.ae\/about-classes\/\">\u0627\u062d\u062c\u0632 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629 \u0627\u0644\u064a\u0648\u0645<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0645\u0627\u0630\u0627 \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0625\u0644\u0649 \u062e\u0637\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u062f\u062e\u0648\u0644 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u064a\u0645\u062b\u0644 \u062a\u062d\u0648\u0644\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 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