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\u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0630\u0643\u0631\u0647\u0627.<\/p>\n 1- \u0627\u062e\u062a\u0627\u0631\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0645\u0643\u0627\u0646 \u0648\u0627\u062d\u062f (\u0623\u0643\u062b\u0631 \u0623\u0648 \u0623\u0642\u0644). \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0635\u064a\u0631\u0629\u060c \u0641\u0623\u0646\u062a\u0650 \u0644\u0627 \u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a \u0625\u0646\u0634\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u062c\u0631\u064a \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u0645\u062d\u0637\u0629 \u0625\u0644\u0649 \u0623\u062e\u0631\u0649. \u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0628\u0633\u064a\u0637\u0629.<\/p>\n 2- \u0642\u0648\u0645\u064a \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0628\u0629 \u062c\u062f\u064b\u0627 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0647\u0644. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633squat \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0641\u0644\u0627 \u062a\u0642\u0648\u0645\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 burpees \u0641\u064a \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 HIIT \u0647\u0648 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062c\u0627\u062f \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u062c\u062f \u0644\u062f\u0631\u062c\u0629 \u0623\u0646 \u062a\u062c\u0647\u062f\u064a \u0646\u0641\u0633\u0643 \u0645\u0628\u0643\u0631\u064b\u0627 \u0648\u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0642\u0648\u0629.<\/p>\n 3- \u0627\u062d\u0633\u0628\u064a \u0646\u0633\u0628 \u0627\u0644\u0639\u0645\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629. \u0642\u062f \u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u062a\u0631\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0623\u0642\u0635\u0631 \u0648\u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0637\u0648\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623\u064a \u0644\u0644\u062a\u0648\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0631\u0627\u062d\u0629 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a\u064a \u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629.<\/p>\n <\/p>\n \u062a\u062e\u0644\u0635\u064a \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u0644\u0633\u0646\u0648\u0627\u062a\u060c \u0643\u0627\u0646\u062a \u0643\u0644\u0645\u0629 \u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0639\u0646\u064a \u0634\u064a\u0626\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0644\u0644\u0646\u0627\u0633 \u0648\u0647\u0648: \u0627\u0644\u062c\u0631\u064a\u060c \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u064a\u062f\u0645\u064a\u0644 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629. \u0648\u0644\u0627 \u064a\u0647\u0645 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0645\u0644\u0644 \u0623\u0648 \u0622\u0644\u0645\u062a\u0643 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0638\u0647\u0631\u0643 – \u0641\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0623\u0646 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u0641\u064a …<\/p>\n","protected":false},"author":15,"featured_media":3359,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[431,430,620,810],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-1024x538.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3328"}],"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=3328"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3328\/revisions"}],"predecessor-version":[{"id":13573,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3328\/revisions\/13573"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/3359"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\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><\/strong><\/p>\n\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u0644\u0646\u0633\u0627\u0621<\/h2>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg\")
<\/a><\/p>\n\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n
\u0643\u0645 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n
![\"\u0628\u0631\u0646\u0627\u0645\u062c](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/728x90Yellow02.png\")
<\/a><\/p>\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/h3>\n
1- Squat Twist<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0633\u0643\u0648\u0627\u062a-\u0644\u0644\u0646\u0633\u0627\u0621-1024x716.jpg\")
<\/p>\n\n
2- Reach and Crunch<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-\u0643\u0631\u0627\u0646\u0634-1024x716.jpg\")
<\/p>\n\n
3- Shuffle Punch<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-\u0628\u0627\u0646\u0634-1024x716.jpg\")
<\/p>\n\n
4- Squat and Reach<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-\u0633\u0643\u0648\u0627\u062a-\u0627\u0646\u062f-\u0631\u064a\u062a\u0634-1024x716.jpg\")
<\/p>\n\n
5- Side-To-Side Knee Drivers<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-side-knee-1024x716.jpg\")
<\/p>\n\n
6- Mountain Climber<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-mountain-climber.jpg\")
<\/p>\n\n
7- Table Top Reach and Lift<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-table.jpg\")
<\/p>\n\n
\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a hiit \u0644\u0644\u0646\u0633\u0627\u0621 (\u0645\u0633\u062a\u0648\u0649 \u0645\u062a\u0642\u062f\u0645)<\/h3>\n
1- Toe Tap<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-toe-tap-1024x716.jpg\")
<\/p>\n\n
2 – Explosive Hop Up<\/h4>\n
![\"ExplosiveHopUp-1429x1000\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/ExplosiveHopUp-1429x1000-1024x716.jpg\")
<\/p>\n\n
3- Hop Over<\/h4>\n
![\"HopOverExercise-1429x1000\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/HopOverExercise-1429x1000-1024x716.jpg\")
<\/p>\n\n
4- Quad Hop<\/h4>\n
![\"QuadHopExercise-1429x1000\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/QuadHopExercise-1429x1000-1024x716.jpg\")
<\/p>\n\n
5- Hands-On Climber<\/h4>\n
![\"HandsonClimberExercise\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/HandsonClimberExercise-717x1024.jpg\")
<\/p>\n\n
6- Feet-On Climber<\/h4>\n
![\"ClimberonFeetExercise\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/ClimberonFeetExercise-741x1024.jpg\")
<\/p>\n\n
7- Single-Leg Switch<\/h4>\n
![\"SIngleLegSquatA-768x1070\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/SIngleLegSquatA-768x1070.jpg\")
<\/p>\n![\"SIngleLegSquatB-768x1068\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/SIngleLegSquatB-768x1068.jpg\")
<\/p>\n![\"SIngleLegSquatC-768x1067\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/SIngleLegSquatC-768x1067.jpg\")
<\/p>\n\n
\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n
1- In\/Out Squat Jump Press<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-\u0633\u0643\u0648\u0627\u062a-\u062c\u0627\u0645\u0628-1024x716.jpg\")
<\/p>\n\n
2- Alternating Kickback Press<\/h4>\n
![\"\u062a\u0645\u0627\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-\u0643\u064a\u0643-\u0628\u0627\u0643-1024x716.jpg\")
<\/p>\n\n
3- Jumping Jack Press<\/h4>\n
![\"JumpingJackPressExercise-1429x1000\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/JumpingJackPressExercise-1429x1000-1024x716.jpg\")
<\/p>\n\n
4- Squat Press<\/h4>\n
![\"SquatPressExercise-1429x1000\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/SquatPressExercise-1429x1000-1024x716.jpg\")
<\/p>\n\n
5- (Lunge Press (right leg<\/h4>\n
![\"LungePressExercise](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/LungePressExercise-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-1024x716.jpg\")
<\/p>\n\n
6- Side-To-Side Squat Front Raise<\/h4>\n
![\"Side-To-Side](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/Side-To-Side-Squat-Front-Raise-1024x716.jpg\")
<\/p>\n\n
7- (Lunge Press (left leg<\/h4>\n
![\"LungePressExercise-1429x1000\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/LungePressExercise-1429x1000-1024x716.jpg\")
<\/p>\n8- No-Jump Jack<\/h4>\n
![\"NoJumpJackExercise](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/NoJumpJackExercise-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0647\u064a\u062a-hiit-\u0644\u0644\u0646\u0633\u0627\u0621-1024x716.jpg\")
<\/p>\n\n
\u0643\u064a\u0641\u064a\u0629 \u0625\u0646\u0634\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 HIIT \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h3>\n
\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0Onnit<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"