{"id":11923,"date":"2026-04-19T11:59:22","date_gmt":"2026-04-19T06:29:22","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11923"},"modified":"2026-04-19T11:59:24","modified_gmt":"2026-04-19T06:29:24","slug":"%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d8%b9%d8%ac%d9%84-%d9%81%d9%8a-%d8%b5%d8%a7%d9%84%d8%a9-%d8%a7%d9%84%d8%a3%d9%84%d8%b9%d8%a7%d8%a8-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%83","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/calf-training-in-the-gym-everything-you-need-to-know\/","title":{"rendered":"\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629: \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u0649 \u0645\u0646 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0624\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0639\u0646\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u062c\u0648\u0644 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0623\u062e\u0630 \u062f\u0648\u0631\u064b\u0627 \u0623\u0633\u0648\u0623 \u0641\u064a \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0627. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c \u0646\u0648\u062f \u0623\u0646 \u0646\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u0633\u0646\u0631\u0627\u062c\u0639 \u0628\u0639\u0636 \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u062c\u0627\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0639\u062c\u0648\u0644 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0646\u0627 \u0644\u0627 \u0646\u0623\u062e\u0630\u0647\u0627 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u060c \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0645\u0647\u0645\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u062d\u0642\u064a\u0642 \u0642\u0648\u0629 \u062c\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u0646\u0645\u062a\u0644\u0643\u0647\u0627 \u062f\u0627\u0626\u0645\u064b\u0627 \u060c \u0645\u0646\u0630 \u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0648 <a href=\"https:\/\/fittofar.com\/fitness\/what-is-water-pilates-exercises-benefits-and-how-to-do\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0648\u064a\u062a\u0647\u0645<\/a> \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0631\u062c\u0644 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0642\u0648\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u062c\u0648\u0644 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u0646\u0639\u0644 \u0648\u0627\u0644\u0633\u0627\u0642.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0645\u0648\u0631\u0641\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u062a\u0648\u0623\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u062f\u0626 \u0630\u064a \u0628\u062f\u0621 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u0646\u0639\u0631\u0641 \u0645\u0648\u0631\u0641\u0648\u0644\u0648\u062c\u064a\u0627 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u0645\u0627 \u064a\u0639\u0631\u0641 \u0628\u0640 Gastrocnemius \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0639\u0636\u0644\u0627\u062a \u060c \u0627\u0644\u0646\u0639\u0644 \u0648\u0627\u0644\u0633\u0627\u0642. \u064a\u062c\u0628 \u062a\u062f\u0631\u064a\u0628 \u0643\u0644\u062a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064a\u0646\u0629 \u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0627 \u0646\u0628\u062d\u062b \u0639\u0646\u0647 \u0646\u062a\u064a\u062c\u0629 \u062c\u0645\u0627\u0644\u064a\u0629 \u0623\u0643\u062b\u0631 \u060c \u0641\u0625\u0646 \u0623\u0643\u062b\u0631 \u0645\u0627 \u064a\u062a\u0645 \u0639\u0645\u0644\u0647 \u0647\u0648 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642\u0642\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0639\u0644 \u0647\u0648 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0639\u0645\u0642 \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0647\u064a \u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u062a\u062b\u0628\u064a\u062a \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0633\u0627\u0642. \u064a\u0642\u0639 \u0628\u0637\u0646 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 <a href=\"https:\/\/freaktofit.com\/calf-raise-machine-seated-standing-and-donkey\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0627\u0644\u0639\u062c\u0644<\/a> \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0646\u0627\u062a\u062c \u0623\u0648 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0648\u0644\u062f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0641\u0635\u0644. \u0633\u064a\u062e\u062a\u0644\u0641 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0627 \u0646\u0631\u064a\u062f \u062a\u062d\u0642\u064a\u0642\u0647 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0630\u064a \u0646\u0631\u064a\u062f \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u064a\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0645\u0646\u0647\u062c\u064a\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0648\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062c\u0647\u0644 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u0649 \u0645\u0646\u0627 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062a\u0648\u0623\u0645. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646\u0647 \u0642\u0628\u0644 \u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u060c \u0646\u0639\u0631\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0645\u0627 \u0633\u0646\u062c\u062f\u0647 \u0648\u0645\u0646\u0647\u062c\u064a\u0629 \u0627\u0644\u0639\u062c\u0648\u0644 \u0627\u0644\u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u062c\u064a\u062f\u064b\u0627.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0648\u0644 (\u0634\u0631\u062d \u0627\u0644\u0639\u0644\u0645)\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/21inrjhoFkQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0633\u0627\u0628\u0642\u0627\u060c \u062a\u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a. \u0644\u0630\u0644\u0643\u060c \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0630\u064a \u0646\u0642\u0648\u0645 \u0628\u0647\u060c \u0633\u0646\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u062d\u062f\u0647\u0645\u0627 \u0623\u0648 \u0627\u0644\u0622\u062e\u0631.\u00a0 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u062a\u0645 \u0639\u0645\u0644 \u0627\u0644\u0646\u0639\u0644 \u0628\u062d\u0645\u0644 \u0645\u0646\u062e\u0641\u0636 \u0648\u062a\u0643\u0631\u0627\u0631 \u0645\u0631\u062a\u0641\u0639.\u00a0 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0628\u062d\u0645\u0644 \u0645\u0631\u062a\u0641\u0639 \u0648\u062a\u0643\u0631\u0627\u0631 \u0645\u0646\u062e\u0641\u0636.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness-en\/10-reasons-why-you-are-not-losing-weight-when-you-exercise-and-diet\/\">10 \u0623\u0633\u0628\u0627\u0628 \u0644\u0639\u062f\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u0646 \u062d\u0630\u0631\u0627 \u0645\u0639 \u0648\u062a\u0631 \u0623\u062e\u064a\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u0646\u0642\u0648\u0645 \u0628\u0647\u0627 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0643\u0648\u0646 \u062d\u0630\u0631\u064a\u0646 \u0645\u0639 \u0648\u062a\u0631 \u0627\u0644\u0639\u0631\u0642\u0648\u0628 \u060c \u0644\u0623\u0646\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0629 \u0637\u0648\u064a\u0644\u0629 \u062c\u062f\u064b\u0627 \u0648\u062a\u0648\u0644\u064a\u062f \u0627\u0644\u0627\u0631\u062a\u062f\u0627\u062f \u060c \u0633\u0646\u062d\u0648\u0644 \u0643\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0648\u062a\u0631 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0646\u0639\u0631\u0636 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0643\u062b\u064a\u0631\u064b\u0627 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 <a href=\"https:\/\/verywelfit.com\/ai-tools\/free-ai-powered-workout-generator-for-targeted-body-parts\/\" data-wpil-monitor-id=\"1206\">\u0645\u0648\u0644\u062f<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0645\u0646\u0639 \u0627\u0644\u0648\u062a\u0631 \u0645\u0646 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u060c \u0641\u0625\u0646 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-prevent-lip-filler-migration-7-effective-ways\/\" data-wpil-monitor-id=\"1207\">\u0637\u0631\u064a\u0642<\/a> \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0648 \u0623\u062f\u0627\u0621 \u0645\u0631\u062d\u0644\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0645\u062a\u0641\u062c\u0631\u0629. \u0639\u0646\u062f\u0645\u0627 \u0646\u0643\u0645\u0644 \u0627\u0644\u0637\u0631\u064a\u0642 \u0633\u0646\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0644\u0623\u062f\u0627\u0621 \u0645\u0631\u062d\u0644\u0629 \u0633\u0644\u0628\u064a\u0629 \u0623\u0628\u0637\u0623 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0631\u062a\u062f\u0627\u062f.\u00a0 \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u0645\u0627 \u0633\u0646\u0641\u0639\u0644\u0647 \u0639\u0646\u062f\u0645\u0627 \u0646\u0639\u0648\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0647\u0648 \u0627\u0644\u062a\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0639\u0646\u062f \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0644\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637\u0647\u0627 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0639\u062a\u0646\u064a \u0628\u0648\u062a\u0631 \u0627\u0644\u0639\u0631\u0642\u0648\u0628 \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0646\u0627 \u0623\u0646 \u0646\u062d\u0645\u0644\u0647 \u0648\u0646\u0624\u0630\u064a \u0623\u0646\u0641\u0633\u0646\u0627 \u0625\u0630\u0627 \u0644\u0645 \u0646\u0646\u062a\u0628\u0647 \u0625\u0644\u064a\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0633\u0646\u062a\u0645\u0643\u0646 \u0645\u0646 \u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u062f\u0648\u0646 \u0625\u0634\u0631\u0627\u0643 \u0648\u062a\u0631 \u0627\u0644\u0639\u0631\u0642\u0648\u0628. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0645\u0639\u0631\u0641\u0629 \u0623\u0646\u0647 \u0645\u0646 \u0623\u062c\u0644 \u0639\u0645\u0644 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0638\u0644 \u0641\u064a\u0647\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0646\u0639\u0644.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/fittofar.com\/fitness\/12-experts-recommended-tai-chi-tips-for-beginners-at-home\/\" target=\"_blank\" rel=\"noopener\">12 \u062e\u0628\u064a\u0631\u0627 \u064a\u0646\u0635\u062d\u0648\u0646 \u0628\u0646\u0635\u0627\u0626\u062d \u062a\u0627\u064a \u062a\u0634\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0648\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u062a\u062d\u0642\u064a\u0642 \u062d\u0627\u0644\u0629 \u062c\u064a\u062f\u0629 \u0644\u0643\u0644\u062a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0627 \u0633\u0646\u0641\u0639\u0644\u0647 \u0647\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u0633\u0646\u0631\u0627\u062c\u0639\u0647\u0627. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u060c \u0633\u0646\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0646\u062f\u0631\u062c\u0647\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0633\u0627\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0648\u0635\u0644\u0627\u062a \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u062f\u0626 \u0630\u064a \u0628\u062f\u0621 \u060c \u0633\u0646\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u062a\u0645\u0631\u064a\u0646 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0645\u0644 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642. \u0647\u0630\u0647 \u0647\u064a \u0648\u0635\u0644\u0627\u062a \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062a\u064a \u062a\u0645\u0633\u0643 \u0628\u0647\u0627 \u0627\u0644\u0622\u0644\u0629. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u0646\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0622\u0644\u0629 \u062a\u0637\u0628\u0642 \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.\u00a0 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0622\u0644\u0629 \u0633\u0646\u0642\u0641 \u0645\u0639 \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0623\u0642\u062f\u0627\u0645\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0641\u0642\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0628\u0627\u0642\u064a \u0627\u0644\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u060c \u0648\u062a\u0633\u062a\u0646\u062f \u062c\u0645\u064a\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0648\u062e\u0641\u0636 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062c\u0632\u0621 \u0627\u0644\u0633\u0627\u0642.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11708772\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0623\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u062a\u062d\u062a\u0627\u062c\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0647\u0648\u0636 \u0648\u0627\u0644\u0646\u0632\u0648\u0644. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0637\u0631\u064a\u0642 \u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0644\u0646\u0627 \u0623\u0646 \u0646\u0642\u0648\u0633 \u0638\u0647\u0631\u0646\u0627 \u0623\u0648 \u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0646\u0627. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0631\u0641\u0639\u0647 \u0628\u0628\u0633\u0627\u0637\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24922619\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u060c \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0634\u0627\u0631\u0643\u0629 \u0647\u0645 \u0627\u0644\u0633\u0627\u0642 \u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0631\u062a\u0641\u0639 \u0628\u0633\u0631\u0639\u0629 \u0648\u0628\u0634\u0643\u0644 \u0645\u062a\u0641\u062c\u0631 \u0644\u0644\u0646\u0632\u0648\u0644 \u0628\u0628\u0637\u0621 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0633\u0646\u0631\u0643\u0632 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u062a\u062c\u0646\u0628 \u062a\u062d\u0648\u064a\u0644\u0647 \u0625\u0644\u0649 \u0648\u062a\u0631 \u0627\u0644\u0639\u0631\u0642\u0648\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0647\u064a \u0623\u0633\u0627\u0633 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644. \u0645\u0627 \u0633\u064a\u063a\u064a\u0631 \u0646\u062a\u0627\u0626\u062c \u0648\u0632\u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0633\u064a\u0643\u0648\u0646 \u0632\u0627\u0648\u064a\u0629 \u0648\u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.\u00a0 \u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u0623\u0641\u0636\u0644 \u0644\u0639\u0645\u0644 \u0627\u0644\u0639\u062c\u0648\u0644 \u060c \u0646\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"603\" height=\"464\" src=\"https:\/\/cdn.verywelfit.com\/2026\/04\/output-calf.png\" alt=\"\u0625\u062e\u0631\u0627\u062c\" class=\"wp-image-21736\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/04\/output-calf.png 603w, https:\/\/cdn.verywelfit.com\/2026\/04\/output-calf-300x231.png 300w, https:\/\/cdn.verywelfit.com\/2026\/04\/output-calf-16x12.png 16w\" sizes=\"auto, (max-width: 603px) 100vw, 603px\" \/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u060c \u0645\u0645\u0627 \u064a\u064f\u0638\u0647\u0631 \u062a\u0646\u0634\u064a\u0637\u064b\u0627 \u0623\u0642\u0648\u0649 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0646\u0639\u0644 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u060c \u0645\u0639 \u062a\u0646\u0634\u064a\u0637 \u0645\u0639\u062a\u062f\u0644 \u0628\u064a\u0646 \u0643\u0644\u062a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0633\u0628 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0645\u0641\u0635\u0644 (\u0633\u0648\u0632\u0648\u0643\u064a \u0648\u0622\u062e\u0631\u0648\u0646 \u060c 2014 \u061b \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0645\u062e\u0637\u0637 \u0643\u0647\u0631\u0628\u064a\u0629 \u0627\u0644\u0639\u0636\u0644 \u060c 2024).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0646\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0633\u0646\u062c\u0644\u0633 \u0641\u064a \u0622\u0644\u0629 \u0627\u0644\u062a\u0641\u0643\u064a\u0631. \u0633\u0646\u0628\u0642\u064a \u0623\u0631\u062c\u0644\u0646\u0627 \u0645\u0645\u062f\u0648\u062f\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0648\u062a\u0633\u062a\u0631\u064a\u062d \u0623\u0642\u062f\u0627\u0645\u0646\u0627 \u0639\u0644\u0649 \u0631\u0624\u0648\u0633 \u0623\u0635\u0627\u0628\u0639\u0646\u0627 \u0644\u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0641\u0639 \u0648\u0627\u0644\u062e\u0641\u0636. \u0633\u064a\u062d\u062f\u062f \u062a\u0628\u0627\u064a\u0646 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0644\u0644\u062d\u0645\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0623\u0648 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0639\u062c\u0648\u0644\u0646\u0627.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/dhRz1Ns60Zg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0647\u064a \u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u064a \u0648\u0635\u0641\u0646\u0627\u0647\u0627 \u0633\u0627\u0628\u0642\u064b\u0627 \u060c \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0641\u0642\u0637 \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0645\u0644 \u0647\u0648 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0646\u0641\u0633\u0647\u0627 \u0648\u0633\u0646\u0639\u0645\u0644 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0627\u0644\u0639\u062c\u0644 \u060c \u0623\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/fittofar.com\/fitness\/is-kiat-jud-dai-safe-know-from-experts\/\" target=\"_blank\" rel=\"noopener\">\u0647\u0644 \u0643\u064a\u0627\u062a \u062c\u0648\u062f \u062f\u0627\u064a \u0622\u0645\u0646\u0629: \u062a\u0639\u0631\u0641 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u064a\u0631\u0641\u0639 \u0639\u0644\u0649 \u062e\u0637\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0646\u0648\u0639 \u0622\u062e\u0631 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647 \u0623\u062f\u0627\u0621 \u0645\u0635\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0637\u0648\u0629 \u0645\u0639 \u0648\u0632\u0646 \u0627\u0644\u0634\u0631\u064a\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/\" data-wpil-monitor-id=\"1208\">\u0630\u0631\u0648\u0629<\/a> \u0645\u0646\u0627. \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u0627 \u0647\u064a \u0646\u0641\u0633\u0647\u0627 \u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0623\u0646\u0646\u0627 \u0633\u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062e\u0637\u0648\u0629 \u0644\u0625\u0646\u0634\u0627\u0621 \u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u0639\u0648\u062f \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0648\u0634\u0631\u064a\u0643\u0646\u0627 \u0643\u062d\u0645\u0644 \u0625\u0636\u0627\u0641\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0645\u0635\u0627\u0639\u062f \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0646\u0627 \u0623\u0646 \u0646\u0641\u0639\u0644 \u0634\u064a\u0626\u064b\u0627 \u0645\u0634\u0627\u0628\u0647\u064b\u0627 \u0641\u064a MultiPower \u060c \u062d\u064a\u062b \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0645\u0644 \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0633\u0646\u0636\u0639\u0647 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u064a\u0637 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629.\u00a0 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0641\u064a \u0622\u0644\u0629 \u0627\u0644\u0639\u062c\u0644 \u0627\u0644\u0645\u0648\u0635\u0648\u0641\u0629 \u0623\u0648\u0644\u0627\u064b \u060c \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0647\u064a \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0630\u064a \u0633\u0646\u0636\u0639\u0647 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u060c \u0646\u0638\u0631\u064b\u0627 \u0644\u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0645\u0646\u0635\u0629 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0633\u0646\u0636\u0639 \u062e\u0637\u0648\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0646\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u0635\u0639\u0648\u062f \u0648\u0627\u0644\u0646\u0632\u0648\u0644 \u0627\u0644\u062a\u064a \u0647\u064a \u0623\u0633\u0627\u0633 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u060c \u0644\u0623\u0646\u0647\u0627 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0644\u0648\u0636\u0639 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0627\u0644\u0639\u0645\u0644.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness-en\/kiat-jud-dai-workout-benefits-with-reviews-and-steps\/\">\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u0627\u062a \u062c\u0648\u062f \u062f\u0627\u064a: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0639 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0622\u0644\u0629 \u062a\u0648\u0623\u0645 \u062c\u0627\u0644\u0633\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0623\u062e\u064a\u0631\u0627\u060c \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0639\u0645\u0644 \u0627\u0644\u0646\u0639\u0644\u060c \u0633\u0646\u0642\u0648\u0645 \u0628\u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u064a \u0648\u0635\u0641\u062a\u0647\u0627 \u0623\u0639\u0644\u0627\u0647\u060c \u0641\u0642\u0637 \u0645\u0627 \u0633\u064a\u062e\u062a\u0644\u0641 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0647\u0648 \u0632\u0627\u0648\u064a\u0629 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629. \u0644\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u0639\u0644 \u060c \u064a\u062c\u0628 \u0623\u0644\u0627 \u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0631\u062c\u0644\u0646\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u060c \u0628\u0644 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0644\u0646 \u064a\u062f\u062e\u0644 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0645\u0648\u0636\u0639 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0648\u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u0646\u0639\u0644 \u0641\u0642\u0637 \u0647\u0648 \u0627\u0644\u0630\u064a \u0633\u064a\u0639\u0645\u0644. \u0633\u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u062c\u0644 \u0628\u0632\u0627\u0648\u064a\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0646\u0639\u0644\u064a<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0647\u064a \u0639\u0644\u0649 \u0622\u0644\u0629 \u0627\u0644\u0639\u062c\u0644 \u062d\u064a\u062b \u064a\u062c\u0628 \u0623\u0646 \u0646\u062c\u0644\u0633 \u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062d\u0631\u0643\u0629. \u0633\u062a\u062c\u0628\u0631\u0646\u0627 \u0627\u0644\u0622\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0646\u0627 \u060c \u0644\u0643\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0633\u062a\u0643\u0648\u0646 \u0643\u0645\u0627 \u0648\u0635\u0641\u0646\u0627\u0647\u0627 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629. \u0633\u0646\u0642\u0648\u0645 \u0628\u0628\u0633\u0627\u0637\u0629 \u0628\u0631\u0641\u0639 \u0627\u0644\u062d\u0645\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0627\u0644\u0639\u062c\u0648\u0644 \u060c \u0641\u0642\u0637 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0644\u0646 \u064a\u062a\u0645 \u0634\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u0627 \u0647\u064a \u0646\u0641\u0633\u0647\u0627 \u0627\u0644\u062a\u064a \u0648\u0635\u0641\u0646\u0627\u0647\u0627 \u0633\u0627\u0628\u0642\u064b\u0627 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u060c \u0644\u0643\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0633\u064a\u062a\u0631\u0643\u0632 \u0641\u064a \u0627\u0644\u0646\u0639\u0644 \u060c \u0648\u0645\u0639\u0647 \u0641\u064a \u0639\u0645\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0639\u0645\u0642 \u0645\u0646 \u0627\u0644\u0639\u062c\u0648\u0644. \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u062a\u062b\u0628\u064a\u062a \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u060c \u0644\u062f\u064a\u0646\u0627 \u0628\u062f\u0627\u0626\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u062d\u062a \u062a\u0635\u0631\u0641\u0646\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0639\u062c\u0648\u0644 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u060c \u0645\u0639 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629 \u0648\u0645\u0633\u062a\u0642\u0631\u0629. \u0633\u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0639\u062c\u0644\u0627\u062a \u0623\u0641\u0636\u0644.\u00a0 \u0644\u0643\u0646 \u0627\u0644\u0634\u064a\u0621 \u0644\u0627 \u064a\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u0647\u0630\u0627 \u0627\u0644\u062d\u062f \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u0625\u0646 \u062a\u0642\u0648\u064a\u0629\u0647\u0645 \u0633\u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0631\u0643\u0628\u0629 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u064b\u0627 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u0646\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u0646\u0641\u0643\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0622\u0646 \u0641\u0635\u0627\u0639\u062f\u064b\u0627\u060c \u0644\u0645 \u0646\u0644\u0627\u062d\u0638\u0647 \u0645\u062b\u0644 \u0627\u0644\u0622\u062e\u0631\u064a\u0646. \u0633\u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0631\u062c\u0644 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u060c \u0644\u0623\u0646 \u0627\u0644\u0639\u062c\u0648\u0644 \u0627\u0644\u0645\u062a\u0646\u0627\u0633\u0642\u0629 \u0648\u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0633\u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u0644 \u0628\u0623\u0643\u0645\u0644\u0647\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u060c \u0644\u0643\u0646\u0647 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0647\u0645 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0646\u0639\u0644 \u0648\u0627\u0644\u0633\u0627\u0642 \u060c \u0648\u062a\u062f\u0631\u064a\u0628\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0639\u062c\u0648\u0644 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u064b\u0627. \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 - \u062e\u0627\u0635\u0629 \u062d\u0645\u0627\u064a\u0629 \u0648\u062a\u0631 \u0627\u0644\u0639\u0631\u0642\u0648\u0628 - \u0647\u064a \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0641\u0639\u0627\u0644\u0629. \u0644\u0627 \u062a\u0639\u0632\u0632 \u0627\u0644\u0639\u062c\u0648\u0644 \u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u062c\u064a\u062f\u064b\u0627 \u0627\u0644\u062c\u0645\u0627\u0644\u064a\u0627\u062a \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062f\u0639\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u064a\u0624\u062b\u0631 \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u064a \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0646\u0639\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u062e\u0645\u0635\u064a \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a: \u0644\u0627 \u064a\u0648\u062c\u062f \u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0648\u062c\u0648\u062f \u062a\u0639\u0648\u064a\u0636 \u0628\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11708772\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11708772\/<\/a>\n<li>\u064a\u062a\u0645 \u062a\u0646\u0634\u064a\u0637 Gastrocnemius \u0648 Soleus \u0628\u0634\u0643\u0644 \u0627\u0646\u062a\u0642\u0627\u0626\u064a \u0639\u0646\u062f \u0625\u0636\u0627\u0641\u0629 \u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u0627\u0633\u0637\u0629 \u0644\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u062e\u0645\u0635\u064a \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24922619\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24922619\/<\/a>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u0649 \u0645\u0646 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0624\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0639\u0646\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u062c\u0648\u0644 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0623\u062e\u0630 \u062f\u0648\u0631\u064b\u0627 \u0623\u0633\u0648\u0623 \u0641\u064a \u0647\u0630\u0627 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629: \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/calf-training-in-the-gym-everything-you-need-to-know\/#more-11923\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062c\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629: \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":4,"featured_media":21740,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[2],"tags":[11177,924],"class_list":["post-11923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-calf-training-in-the-gym","tag-dr-nathan-kadlecek"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11923","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11923"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11923\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/21740"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}