{"id":16699,"date":"2024-09-23T07:55:27","date_gmt":"2024-09-23T07:55:27","guid":{"rendered":"https:\/\/nuyu-ksa.com\/?p=16699"},"modified":"2024-09-24T08:06:53","modified_gmt":"2024-09-24T08:06:53","slug":"%d8%ac%d8%af%d9%88%d9%84-%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-%d9%88%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%86%d8%b3%d8%a7","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-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%88%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d9%86%d8%b3%d8%a7\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0644\u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642"},"content":{"rendered":"<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u064a\u064f\u0639\u062f \u0628\u0646\u0627\u0621 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u062e\u0637\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0646\u062d\u0648 \u062a\u062d\u0642\u064a\u0642 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u0635\u062d\u0629 \u0645\u062b\u0627\u0644\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u062c\u062f\u0648\u0644 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0646\u0633\u062a\u0639\u0631\u0636 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0643\u0627\u0645\u0644\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u062c\u0644\u0633\u0627\u062a\u060c \u0648\u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0645\u0643\u0646\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><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 \u0648\u0627\u0628\u062f\u0626\u064a \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062f\u0631\u0628\u0627\u062a \u0645\u0639\u062a\u0645\u062f\u0627\u062a &gt;<\/b><\/a><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-16705 size-full\" src=\"https:\/\/nuyu-ksa.com\/wp-content\/uploads\/2024\/09\/721A1514.jpg\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\" width=\"1000\" height=\"666\" srcset=\"https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/721A1514.jpg 1000w, https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/721A1514-300x200.jpg 300w, https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/721A1514-768x511.jpg 768w, https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/721A1514-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">1. \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u0635\u062d\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621. \u062a\u0633\u0627\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u062a\u0635\u0645\u064a\u0645 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0646\u0648\u0639\u064a\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0634\u0627\u0645\u0644\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0645\u062a\u0643\u0627\u0645\u0644 \u064a\u0636\u0645\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u062c\u0633\u0645 \u0628\u0635\u0648\u0631\u0629 \u0645\u062a\u0646\u0627\u0633\u0642\u0629.<\/span><\/p>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">2. \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0634\u062e\u0635\u064a\u0629<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0628\u0646\u0627\u0621 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0628\u062f\u0642\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629\u060c \u0623\u0648 \u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0641\u064a \u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062a\u0648\u0632\u064a\u0639\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628. \u0643\u0645\u0627 \u064a\u0633\u0647\u0645 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0639\u062f\u062f \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0648\u0645\u062f\u062a\u0647\u0627\u060c \u0648\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0648\u0627\u0636\u062d\u0629 \u062a\u0645\u0646\u062d \u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0642\u064a\u0627\u0633 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><b>\u0630\u0648 \u0635\u0644\u0629 &gt; <\/b><a href=\"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%84%D9%84%D9%85%D8%A8%D8%AA%D8%AF%D8%A6%D9%8A%D9%86-%D9%8A%D8%AD%D9%82%D9%82-%D8%A7%D9%84%D9%85%D8%B9%D8%AC%D8%B2%D8%A7%D8%AA-%D9%81\/\"><b>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u062d\u0642\u0642 \u0627\u0644\u0645\u0639\u062c\u0632\u0627\u062a \u0641\u064a 30 \u064a\u0648\u0645\u064b\u0627<\/b><\/a><\/p>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">3. \u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0648\u0636\u0639 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u0639\u062f \u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0623\u0645\u0631\u064b\u0627 \u062d\u064a\u0648\u064a\u064b\u0627. \u064a\u064f\u0646\u0635\u062d \u0628\u062a\u062e\u0635\u064a\u0635 3-5 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u062b\u0644 \u064a\u0648\u0645\u064a\u0646 \u0644\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u064a\u0648\u0645\u064a\u0646 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0645\u0639 \u064a\u0648\u0645 \u0625\u0636\u0627\u0641\u064a \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 \u0623\u0648 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0646\u0634\u0637\u0629.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u062f\u0648\u0644 \u062a\u0633\u0647\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u062a\u0642\u0644\u0644 \u0641\u0631\u0635 \u0627\u0644\u062a\u062e\u0644\u064a \u0639\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646. \u0648\u062a\u0630\u0643\u0631\u064a \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0623\u0647\u0645 \u0645\u0646 \u0627\u0644\u0643\u0645\u0627\u0644 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629.<\/span><\/p>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">4. \u062a\u0646\u0638\u064a\u0645 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0641\u064a \u0625\u0637\u0627\u0631 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u062e\u0635\u0635\u064a 2-3 \u062c\u0644\u0633\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u0642\u0633\u0645\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a (\u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a (\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0627\u0644\u0633\u064a\u0642\u0627\u0646)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0628\u0637\u0646<\/span><\/li>\n<\/ul>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">5. \u0625\u062f\u0631\u0627\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-16703\" src=\"https:\/\/nuyu-ksa.com\/wp-content\/uploads\/2024\/09\/82.jpg\" alt=\"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\" width=\"1000\" height=\"668\" srcset=\"https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/82.jpg 1000w, https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/82-300x200.jpg 300w, https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/82-768x513.jpg 768w, https:\/\/nuyufitness.wpenginepowered.com\/wp-content\/uploads\/2024\/09\/82-600x401.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0641\u064a \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0623\u0636\u064a\u0641\u064a 2-3 \u062c\u0644\u0633\u0627\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627\u060c \u0645\u062f\u0629 \u0643\u0644 \u0645\u0646\u0647\u0627 20-30 \u062f\u0642\u064a\u0642\u0629. \u064a\u0645\u0643\u0646 \u062f\u0645\u062c \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u062a\u062e\u0635\u064a\u0635 \u0623\u064a\u0627\u0645 \u0645\u0646\u0641\u0635\u0644\u0629 \u0644\u0647. \u0627\u062e\u062a\u0627\u0631\u064a \u0645\u0646 \u0628\u064a\u0646:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0631\u064a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632<\/span><\/li>\n<\/ul>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">6. \u062a\u0646\u0648\u064a\u0639 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0641\u064a \u0625\u0637\u0627\u0631 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u0639\u062f \u062a\u0646\u0648\u064a\u0639 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0645\u0644\u0627\u064b \u062d\u0627\u0633\u0645\u0627\u064b \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u062b\u0644\u0649 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0631\u0643\u0648\u062f. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u062a\u0646\u0648\u064a\u0639 \u0628\u064a\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0639 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0642\u0644.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0623\u0645\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0641\u064a\u0645\u0643\u0646 \u0627\u0644\u062f\u0645\u062c \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u062a\u0631\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT) \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0648\u0639 \u064a\u062d\u0641\u0632 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u0627\u0644\u062a\u0643\u064a\u0641 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0642\u062f\u0645.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u063a\u064a\u064a\u0631 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0648 \u062a\u0631\u062a\u064a\u0628\u0647\u0627 \u0643\u0644 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0631\u0642 \u062c\u062f\u064a\u062f\u0629. \u0627\u0644\u062a\u0646\u0648\u064a\u0639 \u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u0642\u0637 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0628\u0644 \u064a\u062c\u0639\u0644 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0625\u062b\u0627\u0631\u0629 \u0648\u0645\u062a\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0627\u0641\u0632 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0637\u0648\u064a\u0644 \u0627\u0644\u0645\u062f\u0649.<\/span><\/p>\n<p style=\"direction: rtl;\"><b>\u0630\u0648 \u0635\u0644\u0629 &gt; <\/b><a href=\"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\/\"><b>\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<\/b><\/a><\/p>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">7. \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0627\u062f\u0645\u062c\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0641\u0627\u0626\u062f\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0634\u0645\u0644:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (\u0627\u0644\u0633\u0643\u0648\u0627\u062a)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0636\u063a\u0637<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u062d\u0628 \u0644\u0644\u0623\u0639\u0644\u0649<\/span><\/li>\n<\/ul>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">8. \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u062f\u0631\u062c \u0648\u0627\u0644\u062a\u0642\u062f\u0645<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u062a\u0637\u0628\u064a\u0642 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u062c \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0623\u0645\u0631\u064a\u0646 \u0636\u0631\u0648\u0631\u064a\u064a\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u0633\u062a\u062f\u0627\u0645\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0626\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0648\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629\u060c \u062b\u0645 \u0632\u064a\u062f\u064a \u0627\u0644\u0634\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0639 \u062a\u062d\u0633\u0646 \u0642\u0648\u062a\u0643 \u0648\u0644\u064a\u0627\u0642\u062a\u0643.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a 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400;\">\u062a\u0630\u0643\u0631\u064a \u0623\u0646 \u0627\u0644\u062a\u0642\u062f\u0645 \u0642\u062f \u064a\u0643\u0648\u0646 \u0628\u0637\u064a\u0626\u0627\u064b \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0644\u0643\u0646\u0647 \u0633\u064a\u062a\u0633\u0627\u0631\u0639 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a. \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0647\u0645\u0627 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a.<\/span><\/p>\n<h2 style=\"direction: rtl;\"><span style=\"font-weight: 400;\">9. \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u062c\u0628 \u0625\u064a\u0644\u0627\u0621 \u0627\u0647\u062a\u0645\u0627\u0645 \u062e\u0627\u0635 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629. \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u062d\u0627\u0633\u0645\u064b\u0627 \u0641\u064a \u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f\u064a \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 <\/span><a href=\"https:\/\/altibbi.com\/%D9%85%D9%82%D8%A7%D9%84%D8%A7%D8%AA-%D8%B7%D8%A8%D9%8A%D8%A9\/%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9\/%D8%A7%D9%84%D8%A8%D8%B1%D9%88%D8%AA%D9%8A%D9%86-7892#:~:text=%D8%A7%D9%84%D8%A8%D8%B1%D9%88%D8%AA%D9%8A%D9%86%20(%D8%A8%D8%A7%D9%84%D8%A5%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9%3A%20Protein)%D8%8C,%D8%8C%20%D9%88%D8%A7%D9%84%D8%B9%D8%B8%D8%A7%D9%85%D8%8C%20%D9%88%D8%A7%D9%84%D8%AC%D9%84%D8%AF%D8%8C%20%D9%88%D8%A7%D9%84%D8%B4%D8%B9%D8%B1.&amp;text=%D9%8A%D8%AA%D9%86%D8%A7%D9%88%D9%84%20%D9%87%D8%B0%D8%A7%20%D8%A7%D9%84%D9%85%D9%82%D8%A7%D9%84%20%D9%83%D9%84%20%D9%85%D8%A7,%D9%88%D8%AA%D9%83%D9%88%D9%8A%D9%86%D9%87%D8%8C%20%D9%88%D9%81%D9%88%D8%A7%D8%A6%D8%AF%D9%87%D8%8C%20%D9%88%D9%85%D8%B5%D8%A7%D8%AF%D8%B1%D9%87%20%D8%A7%D9%84%D8%BA%D8%B0%D8%A7%D8%A6%D9%8A%D8%A9.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/a><span style=\"font-weight: 400;\"> \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0644\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062f\u0639\u0645 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a.<\/span><\/p>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u0641\u0633\u0647\u0627\u060c \u0641\u0647\u064a \u062a\u0633\u0645\u062d \u0644\u0644\u062c\u0633\u0645 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style=\"font-weight: 400;\">10. \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u0641<\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u062a\u0637\u0628\u064a\u0642 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062a\u062d\u0644\u064a \u0628\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641. \u0627\u0644\u062d\u064a\u0627\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629\u060c \u0644\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u062f\u0648\u0644\u0643 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