{"id":2162,"date":"2020-05-31T17:05:55","date_gmt":"2020-05-31T15:05:55","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2162"},"modified":"2023-05-30T14:35:40","modified_gmt":"2023-05-30T12:35:40","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%87%d9%8a%d8%aa-hiit-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%87%d9%8a%d8%aa-hiit-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/","title":{"rendered":"\u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646"},"content":{"rendered":"

\u0644\u0627 \u0634\u064a\u0621 \u064a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a HIIT \u0648\u0647\u064a \u062a\u0639\u062a\u0628\u0631 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u0641\u064a\u0647 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0628\u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629. \u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062d\u0631\u0642 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0628\u064a\u0646 CARDIO \u0648 HIIT \u0647\u0648 \u0623\u0646 \u0641\u064a HIIT\u060c \u064a\u062a\u0645 \u062d\u0631\u0645\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0644\u0648\u0642\u062a \u0645\u0639\u064a\u0646\u060c \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u062a\u0649 \u0628\u0639\u062f 24-48 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0644\u0630\u0627\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u064a\u0645\u0627 \u064a\u0644\u064a 15 \u062a\u0645\u0631\u064a\u0646\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a 4 \u062f\u0642\u0627\u0626\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a CARDIO \u0628\u0637\u064a\u0626\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0623\u0646\u0648\u0627\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a hiit \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a>\u00a0 \u0648\u0623\u064a\u0636\u0627 \u0645\u0639\u0631\u0641\u0629 7 \u0645\u0646 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u062a\u0641\u0635\u064a\u0644\u064a.<\/p>\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646
\n\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>
\n<\/strong><\/a><\/p>\n

10 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n

\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u062c\u0644\u0633\u0629 HIIT<\/a>\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621.<\/p>\n

\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621
\n<\/strong>Head tilt – \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nNeck rotations – \u00a0\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nShoulder rotations – \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nArm circles – \u00a0\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u00a0\u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nWrist rotations – \u00a0\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nWaist rotations -1 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u00a0\u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nAnkle rotation – \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10\u0639\u062f\u0627\u062a.
\nStanding touch toes – \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nSide lunge – \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a.
\nSpot jogging – 3 \u062f\u0642\u0627\u0626\u0642.
\nStanding side crunch -1 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629\u00a0 \u0645\u0646 10 \u0639\u062f\u0627\u062a.<\/p>\n

\u0627\u0644\u0622\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/a>. \u0644\u0642\u062f \u0635\u0645\u0645\u062a \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u062e\u0637\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 3 \u062c\u0644\u0633\u0627\u062a\u060c \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 3 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 HIIT \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629.<\/p>\n

\u0627\u0644\u062c\u0644\u0633\u0629 1<\/h3>\n

\u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/strong><\/p>\n

\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0645 \u062c\u0645\u064a\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0641\u064a (\u0627\u0644\u062c\u0644\u0633\u0629 1) 3 \u0645\u0631\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0631\u062a\u064a\u0628.. \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 15 \u0639\u062f\u0629\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 20 \u0639\u062f\u0629. \u0623\u0643\u0645\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0628\u0644 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0644\u0644\u0645\u0631\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u0648\u0644\u0627 \u062a\u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n

1 – Burpees<\/h3>\n

\u062a\u0645\u0631\u064a\u0646 Burpees \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/strong>: Calves, quads, hamstrings, core, chest, shoulders, triceps, biceps, glutes, lats.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640Burpees<\/strong><\/p>\n

1- \u0627\u0628\u062f\u0623 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.
\n2- \u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u062a\u0635\u0628\u062d \u0641\u064a \u0648\u0636\u0639 SQUAT \u0648\u0636\u0639 \u00a0\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643.
\n3- \u0627\u0631\u0643\u0644 \u0631\u062c\u0644\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0644\u064a\u0635\u0628\u062d \u062b\u0642\u0644 \u062c\u0633\u0645\u0643 \u0645\u0631\u062a\u0643\u0632\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643.
\n4- \u0642\u0645 \u0628\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0633\u0631\u064a\u0639.
\n5- \u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n6- \u0642\u0641 \u0645\u062b\u0644 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0630\u064a \u0628\u062f\u0623\u062a \u0628\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.
\n7- \u0627\u0642\u0641\u0632 \u0628\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0637\u0631\u0627\u0641 \u0623\u0642\u062f\u0627\u0645\u0643 \u0645\u0639 \u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 2-4 \u062f\u0642\u0627\u0626\u0642.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/p>\n

2 – High Knees<\/h3>\n

\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646. \u0645\u0646 \u0627\u0644\u0645\u0624\u0643\u062f \u0623\u0646 HIIT \u0633\u0648\u0641 \u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Lower abs, quads, hamstrings, hip flexors, glutes, and calves.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 High Knees<\/strong><\/p>\n

1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.
\n2- \u0623\u0628\u0642\u0650 \u0633\u0627\u0642\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0646\u0638\u0631 \u0644\u0644\u0623\u0645\u0627\u0645.
\n3- \u0627\u0642\u0641\u0632.. \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n4- \u0627\u0642\u0641\u0632.. \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n5- \u0642\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0648\u0628\u0633\u0631\u0639\u0629 \u0639\u0627\u0644\u064a\u0629.<\/p>\n

\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u062f\u0648 \u0647\u0630\u0627 \u0648\u0643\u0623\u0646\u0643 \u062a\u0631\u0643\u0636 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0627\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0623\u0639\u0644\u0649. \u064a\u0645\u0643\u0646\u0643 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u064a\u0646 \u0623\u0645\u0627\u0645\u0643 \u0648\u062a\u0631\u0643 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u0644\u0645\u0633 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: \u062f\u0642\u064a\u0642\u062a\u0627\u0646<\/p>\n

3- Split Jumps\/Lunge Jumps<\/h3>\n

Split Jumps\/Lunge Jumps \u062a\u062d\u0631\u0642 \u0643\u0645\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Calves, quads, hamstrings, adductors, hip flexors, glutes, core.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Split Jumps\/Lunge Jumps<\/strong><\/p>\n

1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0633\u0627\u0642\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\n2- \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n3- \u0627\u0642\u0641\u0632\u060c \u0648\u0642\u0628\u0644 \u0627\u0644\u0647\u0628\u0648\u0637\u060c \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629\u060c \u0645\u0639 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0633\u0631 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n4- \u0627\u0642\u0641\u0632\u060c \u0648\u0642\u0628\u0644 \u0627\u0644\u0647\u0628\u0648\u0637\u060c \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 3-4 \u062f\u0642\u0627\u0626\u0642.. \u0648\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n

\u0627\u0644\u062c\u0648\u0644\u0629 2<\/h3>\n

\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0645 \u062c\u0645\u064a\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a (\u0627\u0644\u062c\u0648\u0644\u0629 2) 3 \u0645\u0631\u0627\u062a. \u0642\u0645 \u0628\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 45 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 15-20 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646. \u0623\u0643\u0645\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0628\u0644 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0644\u0644\u0645\u0631\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0628\u0639\u062f\u062f \u0623\u0643\u0628\u0631.<\/p>\n

4 – Up And Out Jumping Jacks<\/h3>\n

Up And Out Jumping Jacks \u0645\u0645\u062a\u0639\u0629 \u0648\u063a\u064a\u0631 \u0645\u0631\u0647\u0642\u0629. \u0648\u062a\u0639\u062f\u064a\u0644 \u0628\u0633\u064a\u0637 \u0628\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Calves, quads, hamstrings, adductors, hip flexors, glutes, shoulders, lats, core.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 Up And Out Jumping Jacks<\/strong><\/p>\n

1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0633\u062a\u0631\u062e\u064a\u062a\u064a\u0646.
\n2- \u0627\u0642\u0641\u0632 \u0648\u062d\u0631\u0643 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u0641\u0635\u0644. \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0625\u0644\u0649 \u0631\u0623\u0633\u0643.
\n3- \u0627\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0623\u0639\u062f \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 45 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0631\u0627\u062d\u0629 – 15-20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

5 – Mountain Climbers<\/h3>\n

\u062a\u0645\u0631\u064a\u0646 Mountain Climbers \u0645\u0641\u064a\u062f \u062c\u062f\u0627 \u0644\u0644\u0640core.<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Lower abs, upper abs, obliques, shoulders, triceps, lats, hamstrings, glutes, quads, calves.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 Mountain Climbers<\/strong><\/p>\n

1- \u0627\u062f\u062e\u0644 \u0641\u064a \u0648\u0636\u0639 PLANK.. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0640 core \u0645\u0634\u062f\u0648\u062f\u0629.
\n2- \u062d\u0631\u0643 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643 \u062f\u0648\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
\n3- \u0623\u0639\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0645\u0643\u0627\u0646\u0647\u0627 \u0648\u062d\u0631\u0643 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643.
\n4- \u0623\u0639\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0645\u0643\u0627\u0646\u0647\u0627.
\n5- \u0642\u0645 \u0628\u0630\u0644\u0643 \u0628\u0633\u0631\u0639\u0629 \u0623\u0639\u0644\u0649 \u062f\u0648\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 45 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0631\u0627\u062d\u0629: 15-20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

6 – Rope Jumping<\/h3>\n

Rope Jumping \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645 \u0643\u0644\u0647.<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Hamstrings, glutes, quads, calves, adductor, abductor, wrist flexors and extensors, biceps, core.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Rope Jumping<\/strong><\/p>\n

1- \u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u0623\u0628\u0642 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643.
\n2- \u0627\u0628\u062f\u0623 \u0628\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0639\u0627\u062f\u064a\u0629.
\n3- \u0642\u0645 \u0628\u062a\u063a\u064a\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0625\u0644\u0649 \u0642\u0641\u0632\u0627\u062a \u0630\u0627\u062a \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629. \u0628\u062f\u0651\u0644 \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u064a\u0633\u0631\u0649.
\n4- \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646. \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u063a\u064a\u064a\u0631 \u0648\u0627\u0644\u0642\u0641\u0632 \u0644\u0644\u064a\u0633\u0627\u0631 \u0648\u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 45 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0631\u0627\u062d\u0629 – 15-20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

\u0627\u0644\u062c\u0648\u0644\u0629 3<\/h3>\n

\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0645 \u062c\u0645\u064a\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0641\u064a (\u0627\u0644\u062c\u0648\u0644\u0629 3) 3 \u0645\u0631\u0627\u062a. \u0642\u0645 \u0628\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 45 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u0642\u0637\u0639 15-20 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646. \u0623\u064a\u0636\u0627\u060c \u0623\u0643\u0645\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0628\u0644 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0644\u0644\u0645\u0631\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0628\u0639\u062f\u062f \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/p>\n

7 – Push-ups<\/h3>\n

\u062a\u0645\u0627\u0631\u064a\u0646 Push-ups \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0635\u0639\u0628\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0639 \u0627\u0644\u062f\u0642\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Upper abs, lower abs, hamstrings, glutes, quads, calves, adductor, abductor, wrist flexors and extensors, shoulders, biceps, triceps.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Push-ups<\/strong><\/p>\n

1- \u0646\u0627\u0645 \u0639\u0644\u064a \u0627\u0644\u0627\u0631\u0636 \u0648\u064a\u062f\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0631\u0627\u062d\u062a\u064a \u064a\u062f\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0623\u0635\u0627\u0628\u0639\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0631\u0623\u0633\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0648\u0627\u062d\u062f \u0645\u0639 \u062c\u0633\u0645\u0643\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n2- \u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0648\u0627\u0646\u0632\u0644 \u062d\u062a\u0649 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0631\u0636.
\n3- \u0623\u0628\u0639\u062f \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u062a\u0643\u0632 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.
\n4- \u0627\u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0627\u0646\u0632\u0644.
\n5- \u064a\u0645\u0643\u0646 \u0623\u0646 \u0646\u0635\u0639\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0631\u064a\u0628 \u0642\u062f\u0645\u064a\u0643 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 45 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0631\u0627\u062d\u0629: 15-20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

8 – Walking Lunges With Kettlebell Pass Under<\/h3>\n

\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Hamstrings, glutes, quads, calves, adductor, core, wrist flexors and extensors, shoulders, biceps, triceps.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Walking Lunges With Kettlebell Pass Under<\/strong><\/p>\n

1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u060c \u0648\u0627\u0646\u0638\u0631 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0623\u0645\u0633\u0643 kettlebell \u0641\u064a \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.
\n2- \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u0645\u0627\u0645\u0643\u060c \u0648\u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644.
\n3- \u0639\u0646\u062f \u0646\u0632\u0648\u0644\u0643\u060c \u0645\u0631\u0631 kettlebell \u062a\u062d\u062a \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0646\u0642\u0644\u0647 \u0625\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.
\n4- \u0627\u0631\u0641\u0639 \u062c\u0633\u062f\u0643 \u0648\u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0627\u0644\u064a\u0633\u0631\u064a.
\n5- \u062e\u0630 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644.
\n6- \u0645\u0631\u0631 kettlebell \u062a\u062d\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0646\u0642\u0644\u0647\u0627 \u0625\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 45 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0631\u0627\u062d\u0629: 15-20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

9 – Explosive Lunges<\/h3>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Hamstrings, glutes, quads, calves, adductor, core.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Explosive Lunges<\/strong><\/p>\n

1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u060c \u0648\u0627\u0646\u0638\u0631 \u0623\u0645\u0627\u0645\u0643\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a\u0643.
\n2- \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0645\u0627\u0645\u0643 \u0648\u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0646\u0632\u0644 \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0633\u0631 \u0645\u062a\u0639\u0627\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0623\u0646\u00a0 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0644\u0633\u0627\u0642 \u064a\u0643\u0648\u0646\u0627\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.
\n3- \u0642\u0641 \u0648\u0627\u0642\u0641\u0632 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u064a\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u0633\u062a\u0642\u0631 \u0628\u0647\u062f\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n4- \u0627\u0644\u0622\u0646\u060c \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u064a\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u0639\u0638\u0645 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n5- \u0642\u0645 \u0628\u0630\u0644\u0643 \u0628\u0633\u0631\u0639\u0629 \u0623\u0639\u0644\u0649 \u0648\u0644\u0643\u0646 \u0628\u062f\u0642\u0629.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 45 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0627\u0644\u0631\u0627\u062d\u0629: \u062f\u0642\u064a\u0642\u062a\u0627\u0646.<\/p>\n

\u0648\u0628\u0630\u0644\u0643 \u0646\u0635\u0644 \u0625\u0644\u0649 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0623\u0648\u0644\u0649. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u062b\u0645 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0633\u0629 2.<\/p>\n

\u0627\u0644\u062c\u0644\u0633\u0629 2<\/h3>\n

\u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/strong><\/p>\n

\u0642\u0645 \u0628\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0640 10 \u062b\u0648\u0627\u0646\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629. \u0642\u0645 \u0628\u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 HIIT \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n

10 – Incline Sprint<\/h3>\n

\u0625\u0646 Incline Sprint \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0627\u0626\u0644 \u064a\u062c\u0639\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062c\u0631\u064a \u0641\u0639\u0627\u0644\u0629 \u0623\u0643\u062b\u0631 \u0628\u0623\u0636\u0639\u0627\u0641 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0639\u0627\u062f\u064a\u0629.<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Hamstrings, quads, calves, adductors, glutes, core.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Incline Sprint<\/strong><\/p>\n

1- \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0636 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d (\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629).
\n2- \u0627\u0636\u0628\u0637 \u0645\u064a\u0644 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 9 \u0648\u0633\u0631\u0639\u0629 12 \u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.
\n3- \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636.
\n4- \u0642\u0645 \u0628\u0647\u0630\u0627 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 1-2 \u062f\u0642\u064a\u0642\u0629.. \u0648\u0631\u0627\u062d\u0629 :20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

11 – Renegade Rows<\/h3>\n

\u062a\u0645\u0631\u064a\u0646 Renegade Rows \u064a\u0639\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Core, lats, shoulder, obliques, triceps, biceps, wrist flexors and extensors.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Renegade Rows<\/strong><\/p>\n

1- \u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 knee push-up. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
\n2- \u0627\u0628\u062f\u0623 \u0628\u0644\u0645\u0633 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0627\u0644\u0645\u0631\u0641\u0642 \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649. \u062b\u0645 \u0627\u0644\u0645\u0633 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0627\u0644\u0645\u0631\u0641\u0642 \u0627\u0644\u0623\u064a\u0633\u0631 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649. \u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u062a\u0645\u0627\u064a\u0644 \u0644\u062c\u0633\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643.
\n3- \u0627\u062b\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u062c\u0644\u0628 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u062f\u0631\u0643. \u0627\u0641\u0639\u0644 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0644\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649.
\n4- \u0627\u0628\u062f\u0623 \u062c\u0644\u0633\u0629 HIIT \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0645\u0628\u0644 \u0628\u0648\u0632\u0646 3 \u0643\u064a\u0644\u0648. \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0623\u0645\u0627\u0645\u0643.
\n5- \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0636\u0639\u0647 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0635\u062f\u0631\u0643. \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0623\u0639\u062f \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n6- \u0627\u0641\u0639\u0644 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/p>\n

\u0627\u0644\u0645\u062f\u0629:20 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0627\u0644\u0631\u0627\u062d\u0629: 10 \u062b\u0648\u0627\u0646.<\/p>\n

12 – Russian Twist<\/h3>\n

\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u0633\u062a\u0648\u0649 \u0623\u0639\u0644\u0649 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u00a0v\u0648\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Core, obliques, lats, triceps, biceps, hamstrings, and quads.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Russian Twist<\/strong><\/p>\n

1- \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0645\u062f \u0631\u062c\u0644\u064a\u0643 \u0623\u0645\u0627\u0645\u0643.
\n2- \u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0641\u062a\u0631\u0636 \u0645\u0648\u0642\u0641 \u0627\u0644\u062c\u0644\u0648\u0633. \u0623\u0628\u0642\u0650 \u0631\u062c\u0644\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\n3- \u0644\u0641 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0627\u0644\u0631\u0627\u062d\u0629:1 \u062f\u0642\u064a\u0642\u0629.<\/p>\n

\u0647\u0630\u0627 \u064a\u0642\u0648\u062f\u0646\u0627 \u0625\u0644\u0649 \u0622\u062e\u0631 \u062c\u0648\u0644\u0629 HIIT \u0645\u0646 \u0627\u0644\u062c\u0644\u0633\u0629 2 \u062a\u062d\u062f\u0649 \u0646\u0641\u0633\u0643 \u0648\u0627\u062d\u0631\u0642 \u062a\u0644\u0643 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n

13 – TRX Pull-up<\/h3>\n

\u062a\u062a\u0637\u0644\u0628 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u0623\u0648 Pull-up \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0644\u064a\u0627\u062a \u0633\u062d\u0628 TRX \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0645\u062f\u0631\u0628 TRX \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\"TRX<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Triceps, biceps, upper back, glutes, hamstrings, quads, and wrist flexors and extensors.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 TRX Pull-up<\/strong><\/p>\n

1- \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0648\u0623\u0628\u0642\u0650 \u0633\u0627\u0642\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0631\u062c\u0644\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0623\u0645\u0633\u0643 TRX \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.
\n2- \u0632\u0641\u0631 \u0648\u0627\u0633\u062d\u0628 \u0646\u0641\u0633\u0643. \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u062a\u0641\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0628\u0627\u0644\u0645\u0642\u0627\u0628\u0636. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642.
\n3- \u0627\u062e\u0641\u0636 \u062c\u0633\u062f\u0643 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 30 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0627\u0644\u0631\u0627\u062d\u0629: 15 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

14 – Travelling Squat With Kettlebell<\/h3>\n

\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0639 \u0648\u0631\u0627\u0626\u0639 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627.<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Triceps, biceps, upper back, lower back, shoulders, glutes, hamstrings, quads, calves, and wrist flexors and extensors.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 TRX Pull-up<\/strong><\/p>\n

1- \u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0648\u0627\u0633\u0639. \u0648\u0623\u0645\u0633\u0643 kettlebell \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643. \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0644\u0627 \u062a\u0646\u062d\u0646\u064a \u0628\u0648\u0632\u0646 \u0627\u0644\u0640 kettlebell. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.
\n2- \u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0640 kettlebell \u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0623\u0631\u062c\u062d \u0644\u0644\u062e\u0644\u0641\u060c \u062d\u0631\u0643 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0641\u062a\u0631\u0636 \u0648\u0636\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0648\u0627\u0633\u0639.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 30 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0627\u0644\u0631\u0627\u062d\u0629: 15 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

15 – Side Jackknife<\/h3>\n

\u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0634\u062f \u062c\u0648\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> Shoulders, obliques, core, abductors, and quads.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Side Jackknife<\/strong><\/p>\n

1- \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u064a\u0633\u0627\u0631\u0643 \u0648\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649. \u0623\u0628\u0642\u0650 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0645\u062a\u062f\u0629\u060c \u0642\u062f\u0645\u064a\u0643 \u0645\u0645\u062a\u062f\u062a\u0627\u0646 \u0645\u0639\u0627 \u0648\u0645\u0631\u0641\u0648\u0639\u062a\u0627\u0646 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645.
\n2- \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0640core \u0648\u0627\u0633\u062d\u0628 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.
\n3- \u0623\u062e\u0641\u0636 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0623\u0639\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.
\n4- \u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u062c\u0644\u0628 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/p>\n

\u0627\u0644\u0645\u062f\u0629: 20 \u062b\u0627\u0646\u064a\u0629.. \u0648\u0627\u0644\u0631\u0627\u062d\u0629: 10 \u062b\u0648\u0627\u0646.<\/p>\n

\u0647\u0630\u0627 \u064a\u0642\u0648\u062f\u0646\u0627 \u0625\u0644\u0649 \u0646\u0647\u0627\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0647\u064a \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u064a \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0648\u0632\u0646. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0644\u062f\u064a\u0643 \u0645\u062f\u0631\u0628 \u064a\u0631\u0634\u062f\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0648\u0627\u0631\u062a\u062f\u0650 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0623\u0633\u0627\u0648\u0631 \u0627\u0644\u0645\u0639\u0635\u0645 \u0644\u0645\u0646\u0639 \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a. \u062d\u062f\u062f \u0647\u062f\u0641\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0623\u064a\u0636\u064b\u0627\u060c \u0627\u0639\u062a\u0646\u064a \u0628\u0645\u0627. \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 HIIT \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0634\u0637\u064b\u0627 \u0648\u0644\u062f\u064a\u0643 \u0644\u064a\u0627\u0642\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631. \u0644\u0630\u0627\u060c \u0627\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/p>\n

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\u0627\u0644\u0645\u0635\u062f\u0631: Stylecraze<\/a><\/pre>\n
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\u0644\u0627 \u0634\u064a\u0621 \u064a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a HIIT \u0648\u0647\u064a \u062a\u0639\u062a\u0628\u0631 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0648\u0641\u064a\u0647 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0628\u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629. \u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062d\u0631\u0642 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0628\u064a\u0646 CARDIO \u0648 HIIT \u0647\u0648 \u0623\u0646 \u0641\u064a HIIT\u060c \u064a\u062a\u0645 \u062d\u0631\u0645\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a …<\/p>\n","protected":false},"author":15,"featured_media":14522,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[620,622,619,621],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2162"}],"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=2162"}],"version-history":[{"count":11,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2162\/revisions"}],"predecessor-version":[{"id":14523,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2162\/revisions\/14523"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14522"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}