{"id":4855,"date":"2021-06-27T10:04:23","date_gmt":"2021-06-27T08:04:23","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4855"},"modified":"2021-06-27T10:04:23","modified_gmt":"2021-06-27T08:04:23","slug":"%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%a3%d8%b1%d8%af%d8%a7%d9%81-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%a3%d8%b1%d8%af%d8%a7%d9%81-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9\/","title":{"rendered":"\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629\u00a0\u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0646\u0638\u0627\u0645 \u062f\u0627\u064a\u062a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0647\u0644\u0629"},"content":{"rendered":"

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

\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u064a \u0642\u0648\u064a \u0644\u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0631\u0641\u0639\u0647\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0646\u062d\u064a\u0641 \u0648\u062b\u0627\u0628\u062a. \u0633\u064a\u0633\u0627\u0639\u062f \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0635 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f \u062a\u0634\u063a\u0644 \u0645\u0633\u0627\u062d\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n

\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062f\u0627\u0621 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 12 \u0625\u0644\u0649 15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629. \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/a> \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0632\u062f\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0641\u064a \u0623\u0641\u0636\u0644 \u062d\u0627\u0644\u0627\u062a\u0643. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u062b\u0645 \u0627\u0644\u0639\u0645\u0644 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a \u0623\u062d\u0633\u0646 \u0627\u0644\u0623\u062d\u0648\u0627\u0644.<\/span><\/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>
\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><\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629<\/span><\/h2>\n
    \n
  1. \n

    kickbacks<\/span><\/h3>\n<\/li>\n<\/ol>\n

    \"kickbacks-\u062a\u0646\u062d\u064a\u0641<\/p>\n

    \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u062a\u0628\u062f\u0648 \u0633\u0647\u0644\u0629. \u0648\u0644\u0643\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629.<\/span><\/p>\n

    1- \u064a\u0628\u062f\u0623 \u0628\u062f\u0641\u0639 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u064a\u0636\u064b\u0627 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u0631\u0636 \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n

    2- \u062b\u0645 \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062a\u0644\u0627\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0628\u0627\u0644\u0623\u0631\u0636.<\/span><\/p>\n

    3- \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0631\u0643\u0644 \u0644\u0623\u0639\u0644\u0649 \u0628\u0643\u0639\u0628\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0628\u0637\u0621.<\/span><\/p>\n

    4- \u0643\u0631\u0631 12 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0633\u0627\u0642 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0639\u0646\u062f \u0627\u0644\u0631\u0643\u0644.<\/span><\/p>\n

    5- \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0645\u0646\u0634\u0641\u0629\u060c \u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u062c\u0646\u0628 \u0643\u062f\u0645\u0627\u062a \u0631\u0643\u0628\u062a\u0643 \u0628\u0633\u0628\u0628 \u0627\u0644\u0623\u0631\u0636\u064a\u0629 \u0627\u0644\u0635\u0644\u0628\u0629.<\/span><\/p>\n

      \n
    1. \n

      Squats<\/span><\/h3>\n<\/li>\n<\/ol>\n

      \"squats-\u062a\u0646\u062d\u064a\u0641<\/p>\n

      \u064a\u0647\u062f\u0641 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062f\u0647\u0648\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n

      1- \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0641\u0635\u0644 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646\u062f \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/p>\n

      2- \u062b\u0645 \u0645\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0631\u0623\u0633 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/span><\/p>\n

      3- \u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u062a\u0648\u0627\u0632\u0649 \u0641\u062e\u0630\u064a\u0643 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/p>\n

      4- \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 12 \u0645\u0631\u0629.<\/span><\/p>\n

      5- \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u064b\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0645\u0644 \u064a\u062f\u0643 \u0628\u0639\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0645\u0627\u0646.<\/span><\/p>\n

        \n
      1. \n

        Chair pose (A cheat for rest)<\/span><\/h3>\n<\/li>\n<\/ol>\n

        \"chairpose-1024x576\"<\/p>\n

        \u064a\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0631\u0633\u064a \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627\u060c \u0641\u0647\u0648 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0645\u0644\u064a\u0627 \u0625\u062c\u0645\u0627\u0644\u064a \u0638\u0647\u0648\u0631 \u062c\u0633\u0645\u0643 \u0648\u064a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0648\u0627\u0636\u062d \u0639\u0644\u0649 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0623\u0646\u0647 \u062b\u0627\u0628\u062a \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a.<\/span><\/p>\n

        1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0648\u0636\u0639 \u0638\u0647\u0631\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u062d\u0627\u062c\u0632 \u0623\u0648 \u062c\u062f\u0627\u0631.<\/span><\/p>\n

        2- \u062b\u0645 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0628\u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u0644\u0628\u0642\u0627\u0621 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/span><\/p>\n

        3- \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u064a\u062f\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0623\u0646 \u0627\u0644\u0631\u0623\u0633 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/p>\n

        4- \u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629 \u0643\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629. \u0642\u0645 \u0628\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a.<\/span><\/p>\n

          \n
        1. \n

          Side steps \/ lateral lunges<\/span><\/h3>\n<\/li>\n<\/ol>\n

          \"lateral-lunges-1024x576\"<\/p>\n

          \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u064a\u062f \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0628\u0634\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n

          1- \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.\u00a0<\/span><\/p>\n

          2- \u062e\u0630 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0645\u0639 \u062a\u0631\u0643 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062b\u0627\u0628\u062a\u0629 \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u0627 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/span><\/p>\n

          3- \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0643\u0627\u0646\u062a \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u062b\u0645 \u0639\u062f \u0644\u0644\u0648\u0642\u0648\u0641 \u0627\u0644\u0623\u0648\u0644.<\/span><\/p>\n

          4- \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628.<\/span><\/p>\n

          5- \u064a\u062c\u0628 \u0623\u0646 \u062a\u0641\u0639\u0644 12 \u062a\u0643\u0631\u0627\u0631 \u0643\u0644 \u0633\u0627\u0642.<\/span><\/p>\n

            \n
          1. \n

            Lunges<\/span><\/h3>\n<\/li>\n<\/ol>\n

            \"lunges-<\/p>\n

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

            1- \u0627\u0628\u062f\u0623 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u062b\u0646\u064a\u0647\u0627 \u0623\u0648 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/span><\/p>\n

            2- \u0627\u062a\u0628\u0639 \u0645\u0639\u064b\u0627 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u064a\u0636\u064b\u0627 \u0623\u0648 90 \u062f\u0631\u062c\u0629\u060c \u0648\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0627 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/span><\/p>\n

            3- \u0628\u062f\u0651\u0644 \u0633\u0627\u0642\u064a\u0643 \u0648\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 12 \u0645\u0645\u062b\u0644\u0627\u064b.<\/span><\/p>\n

            \"\"<\/a><\/p>\n

            \u0631\u062c\u064a\u0645 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629<\/h3>\n

            \u0630\u0643\u0631\u062a \u0645\u062f\u0648\u0646\u0629 \u0630\u0627 \u0628\u064a\u0628\u064a \u062c\u0631\u0627\u062c<\/strong><\/a> \u0641\u064a \u0645\u0642\u0627\u0644\u0647\u0627 \u0639\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/a> \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0631\u062f\u0641\u064a\u0646 \u0628\u0633\u0631\u0639\u0629. \u0648\u0645\u0646\u0647\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0627\u0644\u064a:-<\/p><\/blockquote>\n

            \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/strong>
            \n\u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0633\u0645\u0631.
            \n\u0628\u064a\u0636\u0629 \u0645\u0633\u0644\u0648\u0642\u0629 \u0623\u0648 \u0642\u0637\u0639\u0629 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645.
            \n\u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u062f\u0627\u0621<\/strong>
            \n\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a.
            \n\u0631\u0628\u0639 \u062f\u062c\u0627\u062c\u0629 \u0645\u0634\u0648\u064a\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u062f. \u0623\u0648 \u0633\u0645\u0643 \u0645\u0634\u0648\u064a. \u0623\u0648 \u0639\u0644\u0628\u0629 \u062a\u0648\u0646\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a.
            \n\u0637\u0628\u0642 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.
            \n\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>
            \n\u062b\u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647.
            \n\u0648\u062c\u0628\u0629 \u0627\u0644\u0639\u0634\u0627\u0621<\/strong>
            \n\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062b\u0645\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/p>\n

            \u0646\u0635\u0627\u0626\u062d \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629<\/span><\/h4>\n

            1- \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/p>\n

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

            \u0644\u0627 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u0627\u060c \u0644\u0627 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u00a0 \u0644\u0627 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0644\u0627 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u062a\u062c\u0646\u0628 \u0623\u064a \u0634\u064a\u0621 \u063a\u064a\u0631 \u0635\u062d\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n

            2- \u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n

            \u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0623\u0648 \u062d\u0631\u0642 3500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u062a\u0641\u0642\u062f \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 1200 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a. \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0644\u0623\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/span><\/p>\n

            3- \u0627\u0634\u0631\u0628 6-8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u0627<\/p>\n

            \u0634\u0631\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639.<\/span><\/p>\n

            4- \u0627\u062e\u062a\u0631 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

            \u0627\u062e\u062a\u0631 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641. \u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0645\u0633\u062a\u0648\u0649 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a\u0647 \u0645\u062b\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a. \u0643\u0631\u0631 \u0647\u0627\u062a\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 18 \u0625\u0644\u0649 24 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/span><\/p>\n

            5- \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/p>\n

            \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0645\u0634\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 (\u062d\u0631\u0642) \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/span><\/p>\n

            6- \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/p>\n

            \u064a\u0624\u062b\u0631 \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0634\u0647\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0628\u0639\u062f \u0630\u0644\u0643 \u0625\u0644\u0649 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/span><\/p>\n

            \"\u0623\u0633\u0631\u0639<\/p>\n

            \u0623\u0633\u0626\u0644\u0629 \u0648\u0623\u062c\u0648\u0628\u0629<\/span><\/h5>\n

            \u0647\u0644 \u0627\u0644\u0645\u0634\u064a \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u061f<\/span><\/p>\n

            \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u062c\u0648\u0647\u0631\u0647 \u0646\u0634\u0627\u0637\u064b\u0627 \u0647\u0648\u0627\u0626\u064a\u064b\u0627 \u064a\u064f\u0642\u0635\u062f \u0628\u0647 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u064a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0624\u062e\u0631\u062a\u0643 \u0623\u0643\u0628\u0631 \u0648\u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u064b\u0627 \u0628\u0639\u062f \u0645\u0631\u0648\u0631 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a.<\/span><\/p>\n

            \u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u061f<\/span><\/p>\n

            \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0644 \u0648\u0627\u0644\u0639\u062f\u0633. \u062a\u0646\u0627\u0648\u0644 \u0645\u0635\u0627\u062f\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a. \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0635\u062f\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0627\u0621\u060c \u0645\u062b\u0644 \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648.<\/span><\/p>\n

            \"\"<\/a><\/p>\n

            <\/p>\n

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