{"id":15718,"date":"2024-07-25T10:13:26","date_gmt":"2024-07-25T10:13:26","guid":{"rendered":"https:\/\/nuyu-ksa.com\/?p=15718"},"modified":"2024-07-27T10:19:15","modified_gmt":"2024-07-27T10:19:15","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9","status":"publish","type":"post","link":"https:\/\/nuyu-ksa.com\/ar\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0648\u0651\u0644 \u062c\u0633\u0645\u0643 \u0641\u064a 30 \u064a\u0648\u0645\u064b\u0627\u061f"},"content":{"rendered":"

\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0642\u0627\u0648\u0645\u0629 \u0642\u0648\u0629 \u062e\u0627\u0631\u062c\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/span><\/p>\n

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\u062e\u0644\u0627\u0644 30 \u064a\u0648\u0645\u064b\u0627 \u0641\u0642\u0637\u060c \u064a\u0645\u0643\u0646 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u062a\u063a\u064a\u064a\u0631\u064b\u0627 \u062c\u0630\u0631\u064a\u064b\u0627 \u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u0648\u062a\u0647.<\/span><\/p>\n

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

\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 \u0648\u0627\u0628\u062f\u0623\u064a \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062f\u0631\u0628\u0627\u062a \u0645\u0639\u062a\u0645\u062f\u0627\u062a ><\/b><\/a><\/p>\n

1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-ups)<\/span><\/h2>\n

\u062a\u064f\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-ups) \u0645\u0646 \u0623\u0647\u0645 \u0648\u0623\u0634\u0647\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0647\u0627 \u062a\u062d\u0648\u064a\u0644 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u062e\u0644\u0627\u0644 30 \u064a\u0648\u0645\u064b\u0627. \u0641\u0639\u0646\u062f\u0645\u0627 \u0646\u062a\u0633\u0627\u0621\u0644 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u061f”\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0635\u062f\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u0627\u0626\u0645\u0629.<\/span><\/p>\n

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

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

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\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0633\u0627\u0621\u0644 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0636\u0645\u0646 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629\u061f”\u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0633\u064a\u0624\u062f\u064a \u062d\u062a\u0645\u064b\u0627 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0638\u0647\u0631\u0647 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0646\u0633\u0628\u064a\u064b\u0627.<\/span><\/p>\n

2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/span><\/h2>\n

\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats) \u0645\u0646 \u0623\u0628\u0631\u0632 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a \u0639\u0644\u0649 \u0633\u0624\u0627\u0644 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0645\u0648\u0644\u064a\u0629 \u0644\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062c\u0633\u0645\u061f”. \u0641\u0647\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/p>\n

\u0644\u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062a\u0648\u0633\u064a\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0647\u0645\u064a\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062e\u0641\u0636 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u062e\u0630\u0627\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641.<\/span><\/p>\n

\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0623\u0644 \u0646\u0641\u0633\u0643 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629\u061f”\u060c \u0641\u0625\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u062a\u062a\u0635\u062f\u0631 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0644\u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f.<\/span><\/p>\n

\u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629. \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062c\u0632\u0626\u064a\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u0627\u0644\u0646\u0632\u0648\u0644 \u0644\u0645\u0633\u0627\u0641\u0629 \u0623\u0642\u0644. \u0648\u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u0644\u062a\u062f\u0631\u062c \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u0646\u064b\u0627 \u0645\u0644\u062d\u0648\u0638\u064b\u0627 \u0641\u064a \u0642\u0648\u0629 \u0633\u0627\u0642\u064a\u0643 \u0648\u0645\u0638\u0647\u0631\u0647\u0645\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 30 \u064a\u0648\u0645\u064b\u0627.<\/span><\/p>\n

\u0630\u0648 \u0635\u0644\u0629 > <\/b>\u0641\u0648\u0627\u0626\u062f \u0648\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f<\/b><\/a><\/p>\n

3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Planks)<\/span><\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Planks) \u062a\u0639\u062f \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0625\u062c\u0627\u0628\u0629 \u0644\u0633\u0624\u0627\u0644 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0630\u0639\u061f”.<\/span><\/p>\n

\u0648\u062a\u0646\u0641\u0630 \u0628\u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u0628\u0637\u0627\u062d \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u062d\u062f\u062f\u0629.<\/span><\/p>\n

\u062a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \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. \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0623\u0644 \u0646\u0641\u0633\u0643 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0633\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646\u061f”\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0623\u062a\u064a \u0641\u064a \u0627\u0644\u0645\u0642\u062f\u0645\u0629.<\/span><\/p>\n

\u00a0\u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627\u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u0646\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0645\u0638\u0647\u0631 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n

4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0627\u0646\u062c\u0632 (Lunges)<\/span><\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0627\u0646\u062c\u0632 (<\/span>Lunges<\/span><\/a>) \u0645\u0647\u0645\u0629 \u062c\u062f\u064b\u0627 \u0644\u0645\u0646 \u064a\u0633\u0623\u0644\u0648\u0646 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u061f”.<\/span><\/p>\n

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

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

\u0648\u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0628\u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0644\u0627\u0646\u062c\u0632 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0623\u0648 \u0627\u0644\u0644\u0627\u0646\u062c\u0632 \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646. \u0648\u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627\u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u0646\u064b\u0627 \u0645\u0644\u062d\u0648\u0638\u064b\u0627 \u0641\u064a \u0642\u0648\u0629 \u0648\u0645\u0638\u0647\u0631 \u0633\u0627\u0642\u064a\u0643 \u0648\u0623\u0631\u062f\u0627\u0641\u0643\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062b\u0628\u0627\u062a\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0648\u064a\u0644 \u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u0628\u0635\u0648\u0631\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629.<\/span><\/p>\n

5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 (Pull-ups)<\/span><\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 (Pull-ups) \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0628\u0631\u0632 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a \u0639\u0644\u0649 \u0633\u0624\u0627\u0644 “\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u061f”.<\/span><\/p>\n

\u062a\u0646\u0641\u0630 \u0628\u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0628\u0627\u0631 \u0623\u0641\u0642\u064a \u062b\u0645 \u0631\u0641\u0639\u0647 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0627\u0644\u0630\u0642\u0646 \u0641\u0648\u0642 \u0627\u0644\u0628\u0627\u0631. \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a.<\/span><\/p>\n

\u0648\u0631\u063a\u0645 \u0635\u0639\u0648\u0628\u062a\u0647\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627\u060c \u062d\u062a\u0649 \u0644\u0648 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u0623\u0648 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u062f\u0644\u0629\u060c \u0633\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u0646 \u0645\u0644\u062d\u0648\u0638 \u0641\u064a \u0642\u0648\u0629 \u0648\u0634\u0643\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n

\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629:<\/span><\/h2>\n
    \n
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