{"id":4047,"date":"2021-02-01T19:28:21","date_gmt":"2021-02-01T17:28:21","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4047"},"modified":"2024-01-31T17:39:29","modified_gmt":"2024-01-31T15:39:29","slug":"%d8%b2%d9%88%d9%85%d8%a8%d8%a7-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b2%d9%88%d9%85%d8%a8%d8%a7-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u0643\u0644 \u0645\u0627 \u062a\u0631\u064a\u062f \u0645\u0639\u0631\u0641\u062a\u0647 \u0639\u0646 \u0632\u0648\u0645\u0628\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"

\u0632\u0648\u0645\u0628\u0627<\/a> \u0647\u0648 \u0646\u0648\u0639 \u062c\u062f\u064a\u062f \u0645\u0646 \u0631\u0642\u0635\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0646\u062a\u0634\u0631\u062a \u0645\u0624\u062e\u0631\u0627 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0643\u0644\u0647\u060c \u0648\u0644\u0644\u0632\u0648\u0645\u0628\u0627 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0632\u0648\u0645\u0628\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u062d\u0631\u0643\u0627\u062a \u0628\u0633\u064a\u0637\u0629\u060c \u0639\u0644\u064a\u0643 \u062a\u062c\u0647\u064a\u0632 \u0646\u0641\u0633\u0643\u060c \u0648\u0645\u0639\u0631\u0641\u0629 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0639\u0646\u0627\u0646 \u0644\u0646\u0641\u0633\u0643 \u0648\u0644\u062c\u0633\u0645\u0643 \u0644\u0631\u0642\u0635 \u0627\u0644\u0632\u0648\u0645\u0628\u0627.<\/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<\/a>
 \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><\/p>\n

\u0632\u0648\u0645\u0628\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n

\u0627\u0644\u062c\u0632\u0621\u0627\u0644\u0623\u0648\u0644: \u062a\u0631\u062a\u064a\u0628 \u0648\u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n

1-\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0644\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u064a\u0647\u0627<\/h4>\n

\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u062a\u062d\u0638\u0649 \u0628\u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631\u060c \u0641\u0644\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0633\u0648\u0649 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u064a \u0645\u062c\u0645\u0648\u0639\u0647 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646\u0643. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u2013\u0627\u0644\u062c\u064a\u0645- \u0623\u0648 \u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0631\u0642\u0635 \/ \u0627\u0644\u064a\u0648\u062c\u0627 \u00a0\u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629\u060c \u0647\u064a \u0623\u0648\u0644 \u0623\u0645\u0627\u0643\u0646 \u062a\u0630\u0647\u0628 \u0625\u0644\u064a\u0647\u0627\u060c \u0648\u0627\u0628\u062d\u062b \u062f\u0627\u0626\u0645\u0627 \u0639\u0646 \u0645\u062f\u0631\u0628 \u0632\u0648\u0645\u0628\u0627 \u0645\u0631\u062e\u0635.<\/p>\n

2-\u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0627\u0644\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a<\/h4>\n

\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 Zumba \u0645\u0646\u062a\u0634\u0631\u0629 \u0641\u064aYouTube \u060c \u0648\u062d\u062a\u0649 Xbox \u0648wi \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645\u060c \u0623\u0648 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0642\u0631\u064a\u0628\u0629\u060c \u0623\u0648 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0645\u0648\u0642\u0639 YouTube \u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0623\u064a\u0636\u064b\u0627\u060c \u0644\u0643\u0646 \u062a\u0630\u0643\u0631 \u0623\u0646 \u0643\u0644 \u0641\u0635\u0644 \u0648\u0643\u0644 \u0645\u062f\u0631\u0628 \u0645\u062e\u062a\u0644\u0641\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0639\u0642\u0644\u064a\u0629 \u0648\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0645\u062a\u0634\u0627\u0628\u0647.<\/p>\n

\"\u0632\u0648\u0645\u0628\u0627<\/p>\n

3-\u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0632\u0648\u0645\u0628\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646<\/h4>\n

\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0644\u0647\u0627:<\/p>\n

Zumba Fitness<\/strong>: \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0629 \u0644\u062f\u064a\u0647\u0627 \u0625\u064a\u0642\u0627\u0639\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0646\u063a\u0645\u0627\u062a \u0644\u0627\u062a\u064a\u0646\u064a\u0629 \u0645\u0645\u064a\u0632\u0629\u060c \u062a\u0636\u0645\u0646 \u0644\u0643 \u0627\u0644\u062a\u0639\u0631\u0642 \u0648\u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0645\u0645\u062a\u0639.<\/p>\n

Zumba Toning<\/strong>: \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0629 \u00a0\u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u0629 \u0628\u0637\u0646\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\u0641\u062e\u0630\u064a\u0646.<\/p>\n

Zumba Gold<\/strong>: \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0629 \u0623\u0647\u062f\u0623 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0639\u064a\u0627\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u062a\u062a\u0628\u0639 \u0646\u0641\u0633 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n

Aqua Zumba<\/strong>: \u0646\u0641\u0633 \u062d\u0631\u0643\u0627\u062a Zumba \u0648\u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u0645\u0627\u0621. \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u062a\u062e\u064a\u0644 \u0643\u0645 \u0647\u064a \u0623\u0635\u0639\u0628!<\/p>\n

Zumba Sentao<\/strong>: \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643\u060c \u0648\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u062a\u0645\u0631\u0646 \u0628\u0647\u0627 \u0643\u0631\u0633\u064a.<\/p>\n

Zumba Step<\/strong>: \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u0631\u062c\u0644 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/p>\n

Zumba in the Circuit:<\/strong> \u064a\u062c\u0645\u0639 \u0647\u0630\u0627 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627.<\/p>\n

Zumba Kids<\/strong>: \u0648\u0647\u064a \u0641\u0626\u0629 \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0635\u063a\u0627\u0631.<\/p>\n

4-\u062a\u062c\u0631\u0628\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a\u0646 \u0648\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629<\/h4>\n

\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0623\u064a \u0634\u064a\u0621 \u0633\u064a\u0643\u0648\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u0648 \u0645\u062f\u0631\u0628 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621 \u0639\u0646 \u0627\u0644\u0622\u062e\u0631\u060c \u0633\u062a\u0643\u0648\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u0633\u062a\u0643\u0648\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0623\u0642\u0635\u0631 \u0623\u0648 \u0623\u0637\u0648\u0644 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627\u060c \u0648\u0633\u064a\u0643\u0648\u0646 \u0644\u0643\u0644 \u0645\u062f\u0631\u0628 \u0623\u0633\u0644\u0648\u0628\u0647 \u0627\u0644\u0641\u0631\u064a\u062f. \u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0628\u062f\u0623\u062a \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0645\u0639 \u0645\u062f\u0631\u0628 \u0648\u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0634\u062c\u0639\u0627\u060c \u00a0\u0641\u062c\u0631\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062e\u0631\u0649. \u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u0648\u062c\u0648\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0641\u0626\u0627\u062a Zumba \u062c\u0631\u0628 \u0645\u0632\u062c\u0647\u0627.<\/p>\n

\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062b\u0627\u0646\u064a: \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n

1-\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0635\u0627\u062a \u0627\u0644\u0644\u0627\u062a\u064a\u0646\u064a\u0629<\/h4>\n

\u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u0631\u0627\u0642\u0635\u064b\u0627 \u0628\u0627\u0631\u0639\u0627\u060c \u0644\u064a\u0633 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062c\u064a\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0648\u0623\u0646 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627\u060c \u00a0\u0641\u0647\u0646\u0627\u0643 \u0639\u0646\u0627\u0635\u0631 \u0645\u0646 cha cha \u0648 salsa \u0648 merengue \u00a0\u0641\u064a \u00a0Zumba\u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 Hip Hop \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n

2-\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0648\u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/h4>\n

\u0633\u064a\u0643\u0648\u0646 \u0623\u064a \u0641\u0635\u0644 \u0635\u0639\u0628\u064b\u0627 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d \u0644\u0647. \u0644\u062a\u062e\u0637\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0642\u0628\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0627\u0631\u062a\u062f\u0650 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0623\u062d\u0630\u064a\u0629\u060c \u0641\u0627\u062e\u062a\u0631 \u062d\u0630\u0627\u0621 \u0645\u062e\u0635\u0635 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n

3-\u0623\u062d\u0636\u0631 \u0627\u0644\u0645\u0646\u0634\u0641\u0629 \u0648\u0632\u062c\u0627\u062c\u0629 \u0627\u0644\u0645\u0627\u0621<\/h4>\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0643 \u062a\u0642\u0636\u064a \u0633\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u0631\u0642\u0635 \u0648\u0644\u0627 \u062a\u0634\u0639\u0631 \u0648\u0643\u0623\u0646\u0643 \u062a\u062a\u0645\u0631\u0646 \u0633\u0648\u0641 \u062a\u062a\u0639\u0631\u0642\u060c \u00a0\u0644\u0630\u0627 \u0623\u062d\u0636\u0631 \u0645\u0646\u0634\u0641\u0629 \u0648\u0628\u0639\u0636 \u0627\u0644\u0645\u0627\u0621 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0645 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0641\u064a \u062d\u0635\u0629 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

4-\u0644\u0627 \u062a\u062a\u0648\u0642\u0639 \u0643\u0644\u0627\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u0639\u062a\u0627\u062f<\/h4>\n

\u0645\u0639\u0638\u0645 \u0641\u0635\u0648\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0647\u0627 \u0647\u064a\u0643\u0644 \u062c\u0627\u062f\u060c \u064a\u0642\u0641 \u0627\u0644\u0645\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629 \u0648\u064a\u062a\u062d\u062f\u062b \u0625\u0644\u064a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0633\u0627\u0639\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0628\u0627\u062e\u062a\u0635\u0627\u0631 Zumba \u0644\u064a\u0633\u062a \u0643\u0630\u0644\u0643.<\/p>\n

5-\u0627\u0644\u0631\u0642\u0635<\/h4>\n

\u064a\u0648\u062c\u062f \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u00a0\u0641\u064a \u00a0Zumba . \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 Salsa \u00a0\u0645\u062f\u0645\u062c\u0629 \u0645\u0639 Hip Hop \u00a0\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0628\u0639\u0636 Merengue \u00a0\u0648cha-cha. \u0644\u064a\u0633 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u0642\u0635\u0627 \u0628\u0627\u0631\u0639\u0627. \u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0631\u0624\u064a\u0629 \u0645\u062f\u0631\u0628\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0644\u0627 \u062a\u062e\u062a\u0628\u0626 \u0641\u064a \u0627\u0644\u062e\u0644\u0641. \u0644\u0627 \u064a\u0648\u062c\u062f \u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0643\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0630\u0627\u062a \u0637\u0628\u064a\u0639\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0628\u0630\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0643\u0645\u0627 \u062a\u0631\u064a\u062f.<\/p>\n

\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644 \u0645\u0646 \u0632\u0648\u0645\u0628\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0635\u0639\u0628\u064b\u0627. \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0644\u0642\u060c \u0648\u0623\u0646\u0647 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0648\u0627\u0643\u0628\u0629 \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a\u060c \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0623\u064a \u0641\u0643\u0631\u0629 \u0639\u0645\u0627 \u064a\u062d\u062f\u062b\u060c \u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a \u0633\u062a\u062a\u0630\u0643\u0631 \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a\u060c \u0648\u0628\u062d\u0644\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b \u0633\u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0641\u0643\u0644 \u0634\u064a\u0621 \u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u064b\u0627 \u0644\u0644\u062a\u0639\u0644\u0645 \u0648\u0627\u0644\u0625\u062a\u0642\u0627\u0646.<\/p>\n

\"\u0631\u064a\u0627\u0636\u0629<\/p>\n

\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062b\u0627\u0644\u062b: \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n

1-\u0623\u0637\u0644\u0642 \u0627\u0644\u0639\u0646\u0627\u0646<\/h4>\n

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

2-\u0627\u0633\u062a\u062e\u062f\u0645 \u0630\u0631\u0627\u0639\u064a\u0643!<\/h4>\n

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

3-\u0627\u0644\u062a\u062d\u0631\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0623\u0643\u062b\u0631<\/h4>\n

\u0647\u0646\u0627\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 squats \u0648lunges\u060c \u0648\u0628\u0639\u0636 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0632\u0648\u0645\u0628\u0627. \u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0631\u0642\u0635\u0627\u062a\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u062f\u062f \u0644\u0643 \u0645\u062f\u0631\u0628\u0643 \u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0642\u0631\u064a\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0628\u0639\u062f\u0647\u0627 \u0627\u0646\u062f\u0641\u0627\u0639 \u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0627\u0646\u0637\u0644\u0642 \u0648\u0627\u0646\u062f\u0641\u0639 \u0628\u0633\u0631\u0639\u0629 \u0648\u0628\u0642\u0648\u0629\u060c \u0643\u0644\u0645\u0627 \u062a\u062d\u0631\u0643\u062a \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0644\u064a\u0632\u064a\u062f \u0630\u0644\u0643 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

4-\u0642\u0645 \u0628\u0647\u0632 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/h4>\n

\u0643\u0644\u0645\u0627 \u0642\u0645\u062a \u0628\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0647\u062a\u0632\u0627\u0632 \u0648\u0631\u062c \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0632\u0627\u062f\u062a \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p>\n

5-\u0623\u0636\u0641 \u0630\u0648\u0642\u0643 \u0627\u0644\u062e\u0627\u0635<\/h4>\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062a\u062d\u0641\u0638\u064b\u0627 \u0628\u0634\u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 \u064a\u0641\u0639\u0644 \u0645\u062f\u0631\u0628\u0643\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0637\u0631\u064a\u0642\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629\u060c \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0643\u060c \u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0646\u062d\u0643 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0631\u0636\u0627\u060c \u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0623\u0643\u062b\u0631\u060c\u0648\u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0630\u0644\u0643 \u00a0\u0641\u0633\u0648\u0641 \u062a\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0Wikihow<\/a><\/pre>\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
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