![\"GIF](\"https:\/\/media.giphy.com\/media\/xTiTnDsm4QIWVlBlO8\/giphy.gif\")
<\/a><\/p>\n3- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0631\u0633\u064a (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640 incline push-ups)<\/h3>\n
\u0627\u0644\u0643\u0631\u0633\u064a \u0645\u0641\u064a\u062f \u0643\u0645\u0627\u0646 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 push-ups \u0628\u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u0645\u0627\u064a\u0644\u0629\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0625\u064a\u062f\u0643 \u0645\u0646 \u0627\u0644\u0623\u0645\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0641\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0645\u0639 \u0645\u062f \u0627\u0644\u0631\u062c\u0644 \u0623\u0645\u0627\u0645\u0643\u060c \u0648\u062a\u0646\u064a \u0627\u0644\u0623\u0643\u0648\u0627\u0639 \u0644\u0644\u0646\u0632\u0648\u0644\u060c \u0648\u0645\u0644\u0627\u0645\u0633\u0629 \u0635\u062f\u0631\u0643 \u0644\u0644\u0643\u0631\u0633\u064a\u060c \u0648\u0628\u0639\u062f \u0643\u062f\u0647 \u0627\u0633\u062a\u062e\u062f\u0645 \u062f\u0631\u0627\u0639\u0643 \u0644\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0623\u0639\u0644\u0649.<\/p>\n
\u0628\u0646\u0641\u0633 \u0645\u0641\u0647\u0648\u0645 \u062a\u0645\u0631\u064a\u0646 incline push-ups \u0644\u0643\u0646 \u0648\u0636\u0639 \u0627\u0644\u0631\u062c\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0644\u0625\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n \u0627\u0646\u062a \u0645\u0634 \u0645\u062d\u062a\u0627\u062c \u0645\u0639\u062f\u0627\u062a \u063a\u0627\u0644\u064a\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u062a\u062d\u062f\u064a\u0627\u062a \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u0643\u060c \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u062d\u0642\u064a\u0628\u0629 \u0638\u0647\u0631 \u0648\u062a\u0636\u064a\u0641 \u0644\u064a\u0647\u0627 \u0623\u064a \u0623\u062f\u0648\u0627\u062a \u0643\u0623\u0648\u0632\u0627\u0646 \u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640cardio.<\/p>\n \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0643\u062a\u0628 \u062b\u0642\u064a\u0644\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u0646\u0643 \u062a\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0636\u0639 \u0627\u0644\u0643\u062a\u0628 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0648\u062a\u062d\u0627\u0648\u0644 \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0639\u0644\u0634\u0627\u0646 \u062a\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0645\u0645\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0643\u0631\u0633\u064a\u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0628 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0631\u062c\u0644\u0643 \u0648\u0645\u062d\u0627\u0648\u0644\u0629 \u0631\u0641\u0639 \u0631\u062c\u0644\u0643 \u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0631\u0633\u064a.<\/p>\n \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644<\/a><\/p>\n \u0645\u0645\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 push-ups \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062a\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n \u0644\u0641 \u0627\u0644\u0645\u0646\u0634\u0641\u0629 \u062d\u0648\u0644 \u0645\u0642\u0628\u0636 \u0627\u0644\u0628\u0627\u0628 \u0648\u0627\u0645\u0633\u0643\u0647\u0627 \u0628\u0625\u064a\u062f\u064a\u0643 \u0648\u0636\u0639 \u0623\u0645\u0627\u0645\u0643 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0628\u0627\u0628 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c \u0648\u0627\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0627\u064a\u0644\u060c \u0648\u0627\u0633\u062d\u0628 \u0628\u0625\u064a\u062f\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0628\u0627\u0628 \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a.<\/p>\n \u0627\u0645\u0644\u0623 \u0627\u0644\u0639\u0628\u0648\u0627\u062a \u0627\u0644\u0641\u0627\u0631\u063a\u0629 \u0628\u0627\u0644\u062d\u062c\u0627\u0631\u0629 \u0623\u0648 \u0627\u0644\u0631\u0645\u0644\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640 Squat. \u0623\u0648 \u0627\u0645\u0633\u0643 \u0628\u0632\u0648\u062c\u064a\u0646 \u0632\u062c\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0645 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0644\u0648 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0645\u0634 \u0628\u062a\u0645\u062b\u0644\u0643 \u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0645\u0645\u0643\u0646 \u0646\u063a\u064a\u0631 \u0644\u0639\u0628\u0648\u0627\u062a \u0627\u0644\u063a\u0633\u064a\u0644 \u0647\u064a\u0643\u0648\u0646 \u062d\u062c\u0645\u0647\u0627 \u0623\u0643\u0628\u0631 \u0648\u0645\u0642\u0627\u0648\u0645\u062a\u0647\u0627 \u0623\u0643\u062a\u0631.<\/p>\n \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 Lunges \u0628\u064a\u0636\u064a\u0641 \u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0635\u0639\u0648\u0628\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642. \u062b\u0628\u062a \u0631\u062c\u0644 \u0639\u0644\u0649 \u0637\u0628\u0642 \u0648\u0631\u0642\u064a \u0648\u0631\u062c\u0639\u0647\u0627 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u0644\u0628 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u0632\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0644\u0626\u0647\u0627 \u0628\u0627\u0644\u0631\u0645\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0646\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u0627\u0639\u060c \u0633\u0648\u0627\u0621 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0640Biceps \u00a0\u0648Triceps \u00a0\u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062a\u0627\u0641.<\/p>\n Biceps:<\/strong><\/p>\n \u062a\u0645\u0631\u064a\u0646 1<\/strong><\/p>\n \u062a\u0645\u0631\u064a\u0646 2 \u00a0<\/strong><\/p>\n Triceps :<\/strong><\/p>\n \u062a\u0645\u0631\u064a\u0646 1<\/strong><\/p>\n \u062a\u0645\u0631\u064a\u0646 2<\/strong><\/p>\n \u0627\u0644\u0643\u062a\u0641:<\/strong><\/p>\n \u062a\u0645\u0631\u064a\u0646 1<\/strong><\/p>\n \u062a\u0645\u0631\u064a\u0646 2<\/strong><\/p>\n \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0634 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a<\/a><\/p>\n \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0641\u0646\u064a\u0629 \u062c\u0633\u0645\u0643 \u0645\u0634 \u0645\u0646 \u0636\u0645\u0646 \u0623\u062f\u0648\u0627\u062a \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0633 \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0644\u0648 \u0645\u0639\u0646\u062f\u0643\u0634 \u062f\u0645\u0628\u0644\u0632\u060c \u0648\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u0647\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 plank.<\/p>\n \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0627\u0646\u064a\u0629 \u0643\u062a\u064a\u0631 \u0645\u062a\u0642\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u0640plank \u00a0\u062a\u0642\u062f\u0631 \u062a\u0634\u062a\u063a\u0644 \u0639\u0644\u064a\u0647\u0627 \u0648\u062a\u0639\u0645\u0644\u0647\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u0628\u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u062a\u0646\u0648\u0639\u0629.<\/p>\n \u0644\u0648 \u0639\u0627\u064a\u0632 \u062a\u0627\u062e\u062f \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u062a\u0642\u062f\u0631 \u062a\u062a\u0645\u0631\u0646\u0647 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u060c \u0648\u0643\u0645\u0627\u0646 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0645\u0646\u0627\u0633\u0628 \u0644\u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u062d\u0645\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646\u00a0\u0627\u0644\u0643\u0648\u062a\u0634<\/strong><\/a>\u00a0\u062f\u0644\u0648\u0642\u062a\u064a!<\/p>\n \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a \u0644\u0627\u0632\u0645 \u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u0644\u0648 \u0645\u0634 \u0645\u062a\u0627\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0623\u064a \u0633\u0628\u0628\u060c \u0641\u064a\u0647 \u0637\u0631\u0642 \u0643\u062a\u064a\u0631 \u0648 \u0623\u062f\u0648\u0627\u062a \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0645\u0645\u0643\u0646 \u0646\u062d\u0627\u0641\u0638 \u0628\u064a\u0647\u0627 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0633\u0644\u064a\u0645\u0629. 1- \u0627\u0644\u0633\u0644\u0645 \u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0648 \u0639\u0646\u062f\u0643 \u0633\u0644\u0645 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0645\u0645\u0643\u0646 \u062a\u0643\u0631\u0631 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0635\u0639\u0648\u062f \u0648\u0627\u0644\u0646\u0632\u0648\u0644 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a\u060c \u0648\u0643\u0645\u0627\u0646 \u0645\u0645\u0643\u0646 \u062a\u0632\u0648\u062f \u0641\u0639\u0627\u0644\u064a\u062a\u0647 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 …<\/p>\n","protected":false},"author":15,"featured_media":1866,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[527,528,450,529],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/04\/\u0623\u062f\u0648\u0627\u062a-\u0644\u0644\u062a\u062f\u0631\u064a\u0628-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x711.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1862"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1862"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1862\/revisions"}],"predecessor-version":[{"id":1875,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1862\/revisions\/1875"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1866"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"GIF](\"https:\/\/media.giphy.com\/media\/xTiTnlDgfo2L0BHBny\/giphy.gif\")
<\/a><\/p>\n4- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0631\u0633\u064a (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640 decline push-ups)<\/h3>\n
![\"GIF](\"https:\/\/media.giphy.com\/media\/xTiTndhpR73FJLJNLO\/giphy.gif\")
<\/a><\/p>\n5- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0642\u064a\u0628\u0629 \u0627\u0644\u0638\u0647\u0631 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0648\u0632\u0646<\/h3>\n
6- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u062a\u0628 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/h3>\n
7- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0627\u0626\u0637 (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640push-ups \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646)<\/h3>\n
8- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0634\u0641<\/h3>\n
![\"GIF](\"https:\/\/media.giphy.com\/media\/3oEdvdijKXh053A3oQ\/giphy.gif\")
<\/a><\/p>\n9- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0628\u0648\u0627\u062a \u0627\u0644\u062f\u0647\u0627\u0646\u0627\u062a\u060c \u0632\u062c\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0647, \u0639\u0628\u0648\u0627\u062a \u0645\u0646\u0638\u0641\u0627\u062a \u0627\u0644\u063a\u0633\u064a\u0644<\/h3>\n
10- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0648\u0631\u0642\u064a\u0629<\/h3>\n
![\"GIF](\"https:\/\/media.giphy.com\/media\/xTiTnljDgc7eD1H2tq\/giphy.gif\")
<\/a><\/p>\n11- \u0627\u0644\u0639\u0644\u0628 \u0627\u0644\u0635\u063a\u064a\u0631\u0629<\/h3>\n
\n
\n
\n
\n
\n
\n
12- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643<\/h3>\n
\n
\u0627\u0644\u0645\u0635\u062f\u0631: Cosmopolitan<\/a> & Thrillist<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"