{"id":13154,"date":"2023-12-10T12:00:38","date_gmt":"2023-12-10T12:00:38","guid":{"rendered":"https:\/\/nuyu-ksa.com\/?p=13154"},"modified":"2024-07-25T07:33:49","modified_gmt":"2024-07-25T07:33:49","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d8%aa%d9%86%d9%88%d8%b9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%ac%d9%8a%d9%85-%d8%a8%d8%a7%d9%84%d8%af%d9%85%d8%a7%d9%85","status":"publish","type":"post","link":"https:\/\/nuyu-ksa.com\/ar\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d8%aa%d9%86%d9%88%d8%b9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%ac%d9%8a%d9%85-%d8%a8%d8%a7%d9%84%d8%af%d9%85%d8%a7%d9%85\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645 \u0645\u0646 9 \u062a\u0645\u0627\u0631\u064a\u0646"},"content":{"rendered":"<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">&#8220;\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645&#8221; \u0647\u0648 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u064a\u0646\u0647 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u062a\u0646\u0648\u0639 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u064a\u0648\u0645\u060c \u062d\u064a\u062b \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u062a\u062d\u0643\u0645\u0627\u0646\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u062a 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right\"><b><i>\u064a\u062a\u0641\u0631\u062f \u0641\u0631\u0639 \u0646\u064a\u0648 \u064a\u0648 \u0627\u0644\u062f\u0645\u0627\u0645 \u0628\u0641\u0643\u0631\u0629 \u062f\u064a\u0643\u0648\u0631 \u0641\u0631\u064a\u062f\u0629 \u062a\u062d\u0627\u0643\u064a \u062a\u0635\u0645\u064a\u0645 \u0645\u0633\u062a\u0648\u062f\u0639 \u0634\u062d\u0646\u0627\u062a \u0635\u0646\u0627\u0639\u064a \u0628\u0644\u0645\u0633\u0629 \u0645\u0628\u062a\u0643\u0631\u0629\u060c \u0648\u0630\u0644\u0643 \u0645\u0627 \u064a\u0645\u064a\u0632 \u0631\u0624\u064a\u0629 \u0646\u064a\u0648\u064a\u0648 \u0644\u0635\u0646\u0639 \u0628\u064a\u0626\u0629 \u062e\u0644\u0627\u0642\u0629 \u0648\u0645\u0634\u062c\u0639\u0629 \u062a\u062e\u0644\u0642 \u062c\u0648 \u0641\u0631\u064a\u062f \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.<\/i><\/b><\/p>\n<h2 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645<\/span><\/h2>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">1. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><a href=\"https:\/\/www.mayoclinic.org\/ar\/healthy-lifestyle\/fitness\/multimedia\/squat\/vid-20084663\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 500\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/a><span style=\"font-weight: 500\"> \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062e\u0627\u0635\u0629\u064b \u0641\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0647\u0648 \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645. \u0625\u0630\u0627 \u0646\u064f\u0641\u0630 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0648\u0631\u0643.\u00a0<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0642\u0644\u064a\u0644\u064b\u0627 \u0644\u0644\u062e\u0627\u0631\u062c. \u064a\u062c\u0628 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0637\u0648\u0627\u0644 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.\u00a0<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0639\u0646\u062f \u0627\u0644\u0646\u0632\u0648\u0644 \u0644\u0623\u0633\u0641\u0644\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0623\u0646 \u0627\u0644\u0634\u062e\u0635 \u064a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0647\u0645\u064a\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0638\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646 \u0645\u0639 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0648\u0623\u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632\u0647\u0645\u0627.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0627\u0644\u0641\u062e\u0630 \u0625\u0644\u0649 \u0645\u0648\u0627\u0632\u0627\u0629 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0634\u0643\u0644 \u0642\u0648\u064a \u0648\u0645\u062a\u062d\u0643\u0645.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0623\u0648\u0632\u0627\u0646 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0628\u0627\u0631 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629. \u0643\u0645\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u0623\u062f\u0627\u0621 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-15 \u062a\u0643\u0631\u0627\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0648\u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0639 \u062a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644.<\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl;text-align: right\"><b>\u0630\u0648 \u0635\u0644\u0629 \u00bb <\/b><a href=\"https:\/\/nuyu-ksa.com\/ar\/%D9%87%D9%84-%D8%AA%D9%85%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D9%84%D8%A7%D9%86%D9%83-%D9%8A%D8%AD%D8%B1%D9%82-%D8%A7%D9%84%D8%AF%D9%87%D9%88%D9%86-%D9%88%D9%8A%D8%AD%D8%B3%D9%86-%D8%AD%D8%A7\/\"><b>\u0623\u0641\u0636\u0644 5 \u0623\u0646\u0648\u0627\u0639 \u0648 \u0641\u0648\u0627\u0626\u062f \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0644\u0646\u0633\u0627\u0621<\/b><\/a><\/p>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">2. \u0627\u0644\u0637\u0639\u0646\u0627\u062a (Lunges)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645\u060c \u0648\u0647\u064a \u0623\u064a\u0636\u0627\u064b \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0646\u0645\u0637 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u064a\u0638\u0644 \u0630\u0648 \u0641\u0639\u0627\u0644\u064a\u0629 \u0643\u0628\u064a\u0631\u0629.<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u0626\u064a\u0629 \u0644\u0644\u0637\u0639\u0646\u0627\u062a \u062a\u0634\u0628\u0647 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u062d\u064a\u062b \u064a\u062c\u0628 \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062a\u0645 \u062e\u0637\u0648 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b\u060c \u0648\u0645\u0646 \u062b\u0645 \u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0645\u062b\u0646\u064a\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062c\u0628 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u0643\u0627\u062d\u0644 \u0648\u0623\u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0623\u0635\u0627\u0628\u0639.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u0648\u0632\u0639 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0646\u062f \u0627\u0644\u0646\u0632\u0648\u0644\u060c \u0648\u0623\u0646 \u064a\u062a\u0645 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0628\u0639\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0623\u062f\u0646\u0649 \u0646\u0642\u0637\u0629\u060c \u064a\u062a\u0645 \u0627\u0644\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0628\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0623\u0648 \u0628\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0623\u0648 \u0627\u0644\u0628\u0627\u0631 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u064f\u0646\u0635\u062d \u0628\u0625\u062c\u0631\u0627\u0621 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631 \u0644\u0643\u0644 \u0633\u0627\u0642. \u064a\u062c\u0628 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645 \u0623\u0648 \u0623\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u064a\u064f\u0641\u0636\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629.<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><b>\u0630\u0648 \u0635\u0644\u0629 \u00bb <\/b><a href=\"https:\/\/nuyu-ksa.com\/ar\/%D8%A3%D9%81%D8%B6%D9%84-%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%AE%D8%B5%D8%B1-%D9%88%D8%A7%D9%84%D8%AC%D9%88%D8%A7%D9%86%D8%A8-%D9%84%D8%AC%D8%B3%D9%85-%D9%85%D8%AB%D8%A7%D9%84%D9%8A\/\"><b>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0644\u0644\u0646\u0633\u0627\u0621<\/b><\/a><\/p>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">3. \u0627\u0644\u0636\u063a\u0637 (Push-ups)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u064a\u0639\u062a\u0628\u0631 \u0623\u064a\u0636\u064b\u0627 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0636\u0644\u064a \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645. \u064a\u062a\u0645\u064a\u0632 \u0628\u0645\u0631\u0648\u0646\u062a\u0647 \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0648\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u0628\u062f\u0623 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (plank) \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f \u0644\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0645\u062f \u0627\u0644\u0623\u0631\u062c\u0644 \u0644\u0644\u062e\u0644\u0641.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.\u00a0<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062a\u0645 \u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0628\u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u0627\u0644\u0630\u0642\u0646 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0644\u0627 \u062a\u062a\u062f\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0648 \u062a\u0631\u062a\u0641\u0639 \u0644\u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0646\u062f \u062b\u0646\u064a\u0647\u0645\u0627 \u0641\u064a \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u062a\u0645 \u062f\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0642\u0648\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0628\u062d\u064a\u062b \u064a\u062a\u0645 \u0627\u0644\u0634\u0647\u064a\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0632\u0648\u0644 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0635\u0639\u0648\u062f.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u062c\u0639\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0648 \u0628\u0625\u0636\u0627\u0641\u0629 \u062a\u062d\u062f\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0636\u063a\u0637 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl;text-align: right\"><a href=\"https:\/\/nuyu-ksa.com\/ar\/\"><b>\u0627\u0646\u0636\u0645\u064a \u0627\u0644\u0622\u0646 \u0625\u0644\u0649 \u0646\u0627\u062f\u064a \u0646\u064a\u0648\u064a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0645\u062f\u064a\u0646\u0629 \u0627\u0644\u062f\u0645\u0627\u0645\u060c \u0648\u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0631\u062d\u0644\u062a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629 &gt;<\/b><\/a><\/p>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">4. \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0647\u0648\u0631 \u0644\u0644\u063a\u0627\u064a\u0629 \u064a\u0633\u062a\u062e\u062f\u0645 \u0644\u062a\u0639\u0632\u064a\u0632 \u0642\u0648\u0629 \u0627\u0644\u0643\u0648\u0631 (core strength)\u060c \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645.<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0639\u0632\u064a\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0644\u0628\u062f\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u064a\u062c\u0628 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u062b\u0645 \u0627\u0644\u0631\u0641\u0639 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062f\u0639\u0648\u0645\u064b\u0627 \u0628\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u064a\u062c\u0628 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl;text-align: right\"><b>\u0627\u0642\u0631\u0623 \u00bb <\/b><a href=\"https:\/\/nuyu-ksa.com\/ar\/%D8%B4%D8%AF-%D8%A7%D9%84%D8%AC%D8%B3%D9%85-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D8%A9-%D9%84%D9%84%D9%86%D8%B3%D8%A7%D8%A1-%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D9%88%D8%A7%D9%84\/\"><b>\u0645\u062f\u0629 \u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/b><\/a><\/p>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">5. Crunches (\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0637\u062d\u0646)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0637\u062d\u0646 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645.<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0623\u0648 \u0639\u0628\u0631 \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0644\u0639\u062f\u0629 \u0628\u0648\u0635\u0627\u062a\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062a\u062c\u0646\u0628 \u0633\u062d\u0628 \u0631\u0623\u0633\u0643 \u0628\u064a\u062f\u064a\u0643 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062e\u0641\u0636 \u0627\u0644\u062c\u0630\u0639 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ul>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">6. Cardio Exercises (\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0634\u0645\u0644 \u0623\u064a \u0646\u0634\u0627\u0637 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0647\u064a \u0645\u0647\u0645\u0629 \u0641\u064a \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629: \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0627\u0644\u062c\u0631\u064a\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u060c \u0648\u063a\u064a\u0631\u0647\u0627.<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0623\u0647\u0645\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648:<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062a\u062d\u0633\u064a\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631.<\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl;text-align: right\"><b>\u0627\u0642\u0631\u0623 \u00bb <\/b><a href=\"https:\/\/nuyu-ksa.com\/ar\/%D8%A3%D9%81%D8%B6%D9%84-%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%AC%D8%B2%D8%A1-%D8%A7%D9%84%D8%B9%D9%84%D9%88%D9%8A-%D9%84%D9%84%D8%AC%D8%B3%D9%85\/\"><b>\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/b><\/a><\/p>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">7. Bicep Curls (\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0641\u064a \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645.<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0642\u0641 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u062d\u0645\u0644 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u0628\u0642\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062e\u0641\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ul>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">8. Shoulder Press (\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0644\u0644\u0643\u062a\u0641)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0644\u0644\u0643\u062a\u0641 \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645.<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0642\u0641 \u0623\u0648 \u0627\u062c\u0644\u0633 \u0645\u0639 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u062d\u0645\u0644 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0645\u062b\u0646\u064a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u0636\u063a\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0642\u062a\u0631\u0628 \u0627\u0644\u0623\u0630\u0631\u0639 \u0645\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0643\u0631\u0631.<\/span><\/li>\n<\/ul>\n<h3 style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 400\">9. Side Lifts (\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a)<\/span><\/h3>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0633\u0637\u0649 \u0644\u0644\u0638\u0647\u0631\u060c \u0648\u0647\u064a \u0636\u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639 \u0644\u0644\u0646\u0633\u0627\u0621 \u062c\u064a\u0645 \u0628\u0627\u0644\u062f\u0645\u0627\u0645. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062f\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d:<\/span><\/p>\n<p style=\"direction: rtl;text-align: right\"><span style=\"font-weight: 500\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul style=\"text-align: right\">\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0642\u0641 \u0645\u0639 \u0641\u062a\u062d \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 500\"><span style=\"font-weight: 500\">\u0627\u062d\u0645\u0644 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0645\u0639 \u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u0627\u0644\u0643\u0641\u064a\u0646 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[&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-13154","post","type-post","status-publish","format-standard","hentry","category-4"],"_links":{"self":[{"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/posts\/13154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/comments?post=13154"}],"version-history":[{"count":0,"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/posts\/13154\/revisions"}],"wp:attachment":[{"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/media?parent=13154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/categories?post=13154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nuyu-ksa.com\/ar\/wp-json\/wp\/v2\/tags?post=13154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}