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– \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629<\/strong>
\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0647\u064a \u0627\u0644\u0645\u0639\u0628\u0623\u0629 \u0628\u064a\u0646 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0628\u0637\u0646 (\u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0643\u0644\u064a\u062a\u064a\u0646\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643)\u060c \u0648\u0647\u0648 \u0645\u0627 \u0646\u0633\u0645\u064a\u0647 \u062f\u0647\u0648\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u0628\u0637\u0646 \u0623\u0648 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/p>\n12 \u062e\u0637\u0648\u0629 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646<\/h2>\n
1- \u0627\u0628\u062f\u0623 \u0628\u0628\u0633\u0627\u0637\u0629<\/h4>\n
![\"\u062a\u0642\u0644\u064a\u0644](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/SugarVarieties_Lead.webp\")
<\/p>\n2- \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0643\u0631<\/h4>\n
\u0633\u064a\u0633\u0627\u0639\u062f \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0628\u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u0628\u0639\u062f \u0627\u062a\u062e\u0627\u0630 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631.<\/p>\n![\"\u062f\u0627\u064a\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp\")
<\/a><\/p>\n3- \u062d\u0645\u064a\u0629 \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/h4>\n
![\"\u0627\u0654\u0643\u0644\u0627\u062a-\u062e\u0641\u064a\u0641\u0629\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0627\u0654\u0643\u0644\u0627\u062a-\u062e\u0641\u064a\u0641\u0629.webp\")
<\/p>\n4- \u0642\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0627\u0631 \u0623\u0648\u0644\u0627<\/h4>\n
5- \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/h4>\n
\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644 \u0647\u064a \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0644\u064a\u0633\u062a \u0641\u064a \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/Cardio-for-Beginners.webp\")
<\/p>\n6- \u062a\u062d\u0631\u0643<\/h4>\n
7- \u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u062c\u0644\u0633 \u0643\u062b\u064a\u0631\u0627<\/h4>\n
\n
8- \u0625\u0639\u0627\u062f\u0629 \u062a\u0639\u0631\u064a\u0641 “\u0627\u0644\u0631\u0627\u062d\u0629”<\/h4>\n
9- \u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 Sit-Ups \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 (\u0633\u0643\u0633 \u0628\u0627\u0642)<\/h4>\n
10- \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h4>\n
![\"\u0636\u0628\u0637-\u0645\u0648\u0627\u0639\u064a\u062f-\u0627\u0644\u0646\u0648\u0645\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0636\u0628\u0637-\u0645\u0648\u0627\u0639\u064a\u062f-\u0627\u0644\u0646\u0648\u0645.webp\")
<\/p>\n11- \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/h4>\n
12- \u0646\u0633\u064a\u0627\u0646 \u0623\u062f\u0648\u064a\u0629 \u0623\u0648 \u0645\u0643\u0645\u0644\u0627\u062a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u064a “\u062e\u062f\u0639\u0629 \u0648\u0627\u062d\u062f\u0629”<\/h4>\n
\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0Rush.edu<\/a><\/pre>\n