{"id":3990,"date":"2024-01-17T19:48:44","date_gmt":"2024-01-17T14:18:44","guid":{"rendered":"https:\/\/verywelfit.com\/?p=3990"},"modified":"2026-07-23T19:55:28","modified_gmt":"2026-07-23T14:25:28","slug":"%d9%85%d8%a7-%d9%87%d9%88-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%84%d9%8a-%d9%84%d8%a7%d9%85%d8%aa%d9%84%d8%a7%d9%83-%d8%b3%d8%aa%d8%a9-%d8%b9%d8%a8%d9%88%d8%a7%d8%aa-%d9%85","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/what-is-the-ideal-weight-for-having-six-pack-abs\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0625\u0646 \u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a \u062d\u0632\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0647\u0648 \u0647\u062f\u0641 \u062c\u0645\u0627\u0644\u064a \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0628\u0646\u064a\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u062d\u0648\u062a\u0629. \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0647\u0648 \u0645\u0648\u0636\u0648\u0639 \u0646\u0642\u0627\u0634 \u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643. \u0633\u062a\u0642\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0644\u0645\u062d\u0629 \u0639\u0627\u0645\u0629 \u0639\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0628\u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0648\u0627\u0645\u0644 \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0645\u062b\u0644 <a href=\"https:\/\/verywelfit.com\/nutrition\/enzyme-coffee-for-weight-loss-is-it-really-effective\/\">\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/a>, \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633. \u0633\u0646\u0646\u0638\u0631 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f\u0647 \u0648\u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0647. \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0641\u0647\u0645 \u0623\u0641\u0636\u0644 \u0644\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0628\u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/ai-tools\/best-free-ai-workout-plan-generator-based-on-body-type\/\"  data-wpil-monitor-id=\"719\">\u0646\u0648\u0639 \u0627\u0644\u062c\u0633\u0645<\/a>, \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0647\u062f\u0641 \u0627\u0644\u0631\u062c\u0644 \u0625\u0644\u0649 \u0646\u0633\u0628\u0629 \u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u0628\u0644\u063a 10-151 TP3T \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0627\u0644\u0645\u0631\u0623\u0629 \u0625\u0644\u0649 \u0646\u0633\u0628\u0629 \u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u0628\u0644\u063a 15-20% \u060c \u0648\u0647\u0630\u0627 \u0633\u064a\u0639\u0637\u064a \u0645\u0638\u0647\u0631\u064b\u0627 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u062c\u0633\u0645 \u0643\u0644 \u0634\u062e\u0635 \u0645\u062e\u062a\u0644\u0641 \u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0633\u064a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0639\u0645\u0644\u064a\u0629 \u062a\u062d\u0642\u064a\u0642 <a href=\"https:\/\/freaktofit.com\/8-golden-rules-of-nutrition-to-get-six-pack-abs\/\" target=\"_blank\" rel=\"noopener\">\u0633\u062a \u062d\u0632\u0645<\/a> \u0642\u062f \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0639\u0636 \u0645\u0646 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631. \u0623\u0643\u0644 \u0623 <a href=\"https:\/\/verywelfit.com\/fitness-en\/melva-porter-private-life-lifestyle-habits-workout-routine-balanced-diet-plan\/\" data-wpil-monitor-id=\"718\">\u062d\u0645\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/a> \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u062d\u0642\u064a\u0642 \u0642\u0633\u0645 \u0645\u0646\u063a\u0645 \u0648\u0645\u0645\u0632\u0648\u062c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>10 \u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a.<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0628\u062f\u0623 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a. <\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"622\" src=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Diet-1024x622.jpg\" alt=\"\u062d\u0645\u0649\" class=\"wp-image-3804\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Diet-1024x622.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/08\/Diet-300x182.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/08\/Diet-768x467.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/08\/Diet-1200x729.jpg 1200w, https:\/\/cdn.verywelfit.com\/2023\/08\/Diet.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0646\u062e\u0641\u0636 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0623\u0645\u0631\u064b\u0627 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u062c\u0633\u0645\u0643. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0648\u062c\u0628\u0627\u062a\u0643 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u0648\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u0646\u0627\u0621 <a href=\"https:\/\/freaktofit.com\/bulk-up-workout-plan-to-gain-lean-muscle-mass\/\" target=\"_blank\" rel=\"noopener\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629<\/a> \u0648\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 <a href=\"https:\/\/freaktofit.com\/10-health-benefits-of-chicken-hearts\/\" target=\"_blank\" rel=\"noopener\">\u062f\u062c\u0627\u062c\u0629<\/a>, \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/freaktofit.com\/cardio-exercise-at-home\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0642\u0644\u0628<\/a> \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0631\u0627\u0626\u0639\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0623\u0636\u0641 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u062c\u0627\u0641 <a href=\"https:\/\/verywelfit.com\/fitness-en\/muscle-mass-is-lost-as-we-age-are-you-doing-anything-to-slow-the-process\/\" data-wpil-monitor-id=\"716\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>. \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 <a href=\"https:\/\/freaktofit.com\/what-is-hindu-squat\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/a>, \u060c \u0627\u0646\u062f\u0641\u0627\u0639 \u060c, <a href=\"https:\/\/freaktofit.com\/diamond-push-ups-types-steps-and-benefits\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637<\/a>, \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u0645\u0643\u0648\u0646 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u062a\u0631\u064a\u062f\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631. <\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1.jpg\" alt=\"\u0625\u062c\u0647\u0627\u062f\" class=\"wp-image-2902\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u060c \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. \u062e\u0630 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0645\u0646 \u064a\u0648\u0645\u0643 \u0644 <a href=\"https:\/\/verywelfit.com\/yoga\/micro-movement-breathwork-in-the-workplace-a-practical-framework-for-improving-focus-reducing-burnout-and-supporting-cognitive-performance\/\" data-wpil-monitor-id=\"714\">\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u0648\u0627\u0644\u062a\u0623\u0645\u0644 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0648\u0627\u0641\u0631 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 7-8 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0643\u0644 \u0644\u064a\u0644\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u062c\u064a\u062f\u0629. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629 \u062c\u0633\u0645\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645. \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0634\u0631\u0628 8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0643\u062d\u0648\u0644. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646. \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0635\u0631 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0645\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u0639\u0644\u0649 \u0645\u0634\u0631\u0648\u0628 \u0623\u0648 \u0645\u0634\u0631\u0648\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062d\u0644\u0648\u0649 \u0648\u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a \u0648\u0627\u0644\u0635\u0648\u062f\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u062a\u062a\u0628\u0639 \u062a\u0642\u062f\u0645\u0643. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0628\u0639 \u062a\u0642\u062f\u0645\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u064a\u0627\u0633 \u062d\u062c\u0645 \u062e\u0635\u0631\u0643 \u0648\u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0635\u0648\u0631 \u0643\u0644 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u064b\u0627 \u0648\u0625\u062c\u0631\u0627\u0621 \u0623\u064a \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a.<\/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\/how-to-do-a-killer-diamond-push-ups\/\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0627\u0633 \u0627\u0644\u0642\u0627\u062a\u0644\u0629<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>6 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u062c\u0631\u0634.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062f \u0627\u0644\u062c\u0631\u0634 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0641\u0639\u0627\u0644\u064b\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. \u0625\u0646\u0647\u0627 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0639\u0631\u064a\u0641. \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0631\u0634 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062f\u062e\u0644 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u062d\u0646 \u0648\u062a\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062a\u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"174\" src=\"https:\/\/cdn.verywelfit.com\/2024\/01\/Crunch-exercises.gif\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0637\u062d\u0646\" class=\"wp-image-8024\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u0644\u0628\u0643 \u0645\u062a\u0641\u0627\u0639\u0644\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627. \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0645\u062b\u0644 \u0643\u0631\u0629 \u0627\u0644\u062f\u0648\u0627\u0621 \u060c \u0648\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. \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062c\u0631\u0634 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0628\u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u0637\u062d\u0646 \u0627\u0644\u0639\u0643\u0633\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062f \u0639\u0645\u0644\u064a\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u0634 \u0627\u0644\u0639\u0643\u0633\u064a\u0629 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. \u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0635\u0639\u0628 \u0627\u0633\u062a\u0647\u062f\u0627\u0641\u0647\u0627. \u0644\u0623\u062f\u0627\u0621 \u0623\u0632\u0645\u0629 \u0639\u0643\u0633\u064a\u0629 \u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"460\" src=\"https:\/\/cdn.verywelfit.com\/2024\/01\/Reverse-Crunches.jpg\" alt=\"\" class=\"wp-image-8018\" srcset=\"https:\/\/cdn.verywelfit.com\/2024\/01\/Reverse-Crunches.jpg 1000w, https:\/\/cdn.verywelfit.com\/2024\/01\/Reverse-Crunches-300x138.jpg 300w, https:\/\/cdn.verywelfit.com\/2024\/01\/Reverse-Crunches-768x353.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0633\u062a\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643. \u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u0634 \u0627\u0644\u0639\u0643\u0633\u064a \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0648\u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0647\u062f\u0641\u0643 \u0627\u0644\u0645\u062a\u0645\u062b\u0644 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. \u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u060c \u0648\u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u0628\u0637\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"367\" src=\"https:\/\/cdn.verywelfit.com\/2024\/01\/Bicycle-Crunches.gif\" alt=\"\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062f\u0631\u0627\u062c\u0629\" class=\"wp-image-8019\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0628 \u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u062d\u0646 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0627\u0642 \u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u062a\u0646\u0627\u063a\u0645\u0647\u0627. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0639\u0631\u064a\u0641 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u060c \u0648\u0643\u0630\u0644\u0643 \u0644\u0632\u064a\u0627\u062f\u0629 \u062b\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0639 \u0623\u0648 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646 \u060c \u0648\u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0637\u062d. \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0645\u062a\u0633\u0642 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u062a\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f\u0647\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0644\u0642\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0644\u0642\u0629 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u062a\u0629 \u0627\u0644\u0645\u0631\u063a\u0648\u0628\u0629. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0639\u0644\u064a\u0642 \u0645\u0646 \u0634\u0631\u064a\u0637 \u0627\u0644\u0633\u062d\u0628 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2024\/01\/Hanging-Leg-Raises.jpg\" alt=\"\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0644\u0642\u0629\" class=\"wp-image-8022\" srcset=\"https:\/\/cdn.verywelfit.com\/2024\/01\/Hanging-Leg-Raises.jpg 1000w, https:\/\/cdn.verywelfit.com\/2024\/01\/Hanging-Leg-Raises-300x205.jpg 300w, https:\/\/cdn.verywelfit.com\/2024\/01\/Hanging-Leg-Raises-768x525.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0634\u063a\u0644 \u0642\u0644\u0628\u0643 \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629. \u062b\u0645 \u0627\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0628\u0636\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u062a\u0639\u062a\u0628\u0631 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0644\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0642\u0644\u0628\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u062a\u0629 \u0627\u0644\u062a\u064a \u0637\u0627\u0644\u0645\u0627 \u0631\u063a\u0628\u062a \u0628\u0647\u0627<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0644\u0648\u062d \u062e\u0634\u0628\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. \u064a\u0642\u0648\u064a \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0645\u0633\u0637\u062d\u0629. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0644\u0648\u062d\u0629 \u062e\u0634\u0628\u064a\u0629 \u060c \u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"610\" src=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Plank-1024x610.webp\" alt=\"\u0644\u0648\u062d \u062e\u0634\u0628\u064a\" class=\"wp-image-3115\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Plank-1024x610.webp 1024w, https:\/\/cdn.verywelfit.com\/2023\/07\/Plank-300x179.webp 300w, https:\/\/cdn.verywelfit.com\/2023\/07\/Plank-768x457.webp 768w, https:\/\/cdn.verywelfit.com\/2023\/07\/Plank.webp 1033w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u062c\u0630\u0639\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0643\u0632 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643. \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0644\u0637\u0627\u0644\u0645\u0627 \u0623\u0631\u062f\u062a\u0647\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0631\u0648\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0631\u0648\u0633\u064a\u0629 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0628\u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. \u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0644\u0628 \u0628\u0623\u0643\u0645\u0644\u0647 \u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0645\u0627\u0626\u0644 \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0642\u0633\u0645 \u0642\u0648\u064a \u0648\u0645\u062d\u062f\u062f. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"319\" src=\"https:\/\/cdn.verywelfit.com\/2024\/01\/russian-twist.gif\" alt=\"\u062a\u0637\u0648\u0631 \u0631\u0648\u0633\u064a\" class=\"wp-image-8023\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0644\u0645\u0633\u0629 \u0631\u0648\u0633\u064a\u0629 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643. \u0645\u0639 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643 \u060c \u0642\u0645 \u0628\u0644\u0641 \u0642\u0644\u0628\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0642\u0644\u0628\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0648\u0627\u0621 \u060c \u0648\u0643\u0644\u0645\u0627 \u0642\u0645\u062a \u0628\u0627\u0644\u0644\u0641 \u060c \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629. \u064a\u0639\u062f \u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643 \u0648\u062a\u0642\u0648\u064a\u062a\u0647 \u060c \u0648\u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u0633\u062a\u062d\u0635\u0644 \u0642\u0631\u064a\u0628\u064b\u0627 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a!<\/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\/what-are-the-signs-of-bad-muscle-gain\/\">\u0645\u0627 \u0647\u064a \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u064a\u0626\u0629\u061f<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0645\u062f\u0629 7 \u0623\u064a\u0627\u0645 \u0644\u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a. <\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 -<\/strong> 1 \u062a\u0648\u0633\u062a \u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648 1 \u0645\u0648\u0632\u0629 \u0648 1 \u0643\u0648\u0628 <a href=\"https:\/\/verywelfit.com\/nutrition\/does-apple-cider-vinegar-with-green-tea-helps-in-weight-loss\/\" data-wpil-monitor-id=\"720\">\u0634\u0627\u064a \u0623\u062e\u0636\u0631<\/a><br><strong>\u063a\u062f\u0627\u0621 - <\/strong>\u0633\u0644\u0637\u0629 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0648 \u0635\u0648\u0635 \u0644\u064a\u0645\u0648\u0646<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 -<\/strong> 1 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 -<\/strong> \u0633\u0645\u0643 \u0645\u0634\u0648\u064a \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0637\u0628\u0648\u062e\u0629 <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 2.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 -<\/strong> 2 \u0628\u064a\u0636\u0629 \u0645\u0633\u0644\u0648\u0642\u0629 \u0648 1 \u0643\u0648\u0628 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a \u0648 1 \u0643\u0648\u0628 \u0634\u0627\u064a \u0623\u062e\u0636\u0631<br><strong>\u063a\u062f\u0627\u0621 -<\/strong> \u0631\u0648\u0628\u064a\u0627\u0646 \u0645\u0634\u0648\u064a \u0648\u0643\u064a\u0646\u0648\u0627 \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0634\u0643\u0644\u0629<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 -<\/strong> 1 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 -<\/strong> \u0645\u0642\u0644\u064a \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0639 \u0623\u0631\u0632 \u0628\u0646\u064a<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 -<\/strong> 1 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u0645\u0639 \u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0648 1 \u0645\u0648\u0632\u0629 \u0648 1 \u0643\u0648\u0628 \u0634\u0627\u064a \u0623\u062e\u0636\u0631<br><strong>\u063a\u062f\u0627\u0621 -<\/strong> \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u062e\u0628\u0648\u0632 \u0645\u0639 \u0627\u0644\u0647\u0644\u064a\u0648\u0646<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 - <\/strong>1 \u0642\u0637\u0639\u0629 \u0641\u0627\u0643\u0647\u0629<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 -<\/strong> \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0634\u0648\u064a\u0629<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 -<\/strong> 2 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<br><strong>\u063a\u062f\u0627\u0621 -<\/strong> \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0628\u0648\u0631\u064a\u062a\u0648<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 - <\/strong>1 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 - <\/strong>\u0633\u0645\u0643 \u0645\u0634\u0648\u064a \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0637\u0628\u0648\u062e\u0629<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 -<\/strong> 1 \u0643\u0648\u0628 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u0648\u0645\u0648\u0632\u0629 \u06481 \u0643\u0648\u0628 \u0634\u0627\u064a \u0623\u062e\u0636\u0631<br><strong>\u063a\u062f\u0627\u0621 - <\/strong>\u0633\u0644\u0637\u0629 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 - <\/strong>1 \u0642\u0637\u0639\u0629 \u0641\u0627\u0643\u0647\u0629<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 - <\/strong>\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0642\u0644\u064a\u0629 \u0645\u0639 \u0623\u0631\u0632 \u0628\u0646\u064a<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u062f\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 -<\/strong> 2 \u0628\u064a\u0636\u0629 \u0645\u0633\u0644\u0648\u0642\u0629\u060c \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c \u0648\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<br><strong>\u063a\u062f\u0627\u0621 - <\/strong>\u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u062e\u0636\u0627\u0631 \u0645\u0637\u0628\u0648\u062e<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 -<\/strong> 1 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 - <\/strong>\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u062e\u0628\u0648\u0632 \u0645\u0639 \u0627\u0644\u0647\u0644\u064a\u0648\u0646<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 - <\/strong>1 \u0648\u0639\u0627\u0621 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u0648 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<br><strong>\u063a\u062f\u0627\u0621 -<\/strong> \u0645\u0642\u0644\u064a \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0639 \u0623\u0631\u0632 \u0628\u0646\u064a<br><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 -<\/strong> 1 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632<br><strong>\u0627\u0644\u0639\u0634\u0627\u0621 -<\/strong> \u0631\u0648\u0628\u064a\u0627\u0646 \u0645\u0634\u0648\u064a \u0648\u0643\u064a\u0646\u0648\u0627 \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0634\u0643\u0644\u0629<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10 \u0641\u0648\u0627\u0626\u062f \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Improved physical health &#8211; <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f\u0647 \u0625\u0644\u0649 \u062a\u062d\u0633\u0646 \u0639\u0627\u0645 \u0641\u064a \u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<br><br><strong>2. \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 -<\/strong> \u0645\u0639 \u0648\u0632\u0646 \u0635\u062d\u064a \u060c \u0642\u062f \u062a\u062c\u062f \u0623\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a.<br><br><strong>3. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 -<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0636\u0627 \u0639\u0646 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a.<br><br><strong>4. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0633\u062f\u064a - <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0633\u062f\u064a \u0627\u0644\u0645\u062d\u0633\u0646 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062a\u062d\u0633\u0646 \u062a\u062c\u0627\u0647 \u0646\u0641\u0633\u0643.<br><br><strong>5. \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 - <\/strong>\u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u0643 \u0641\u064a \u0646\u0637\u0627\u0642 \u0635\u062d\u064a \u060c \u062a\u0643\u0648\u0646 \u0645\u0641\u0627\u0635\u0644\u0643 \u0623\u0642\u0644 \u0625\u062c\u0647\u0627\u062f\u064b\u0627 \u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u0631\u0643 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631.<br><br><strong>6. \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 -<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<br><br><strong>7 . . . . . . . . . . .<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0646\u0648\u0627\u0639 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u060c \u0645\u062b\u0644 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0648\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<br><br><strong>8. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062e\u0635\u0648\u0628\u0629 -<\/strong> \u0625\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u062e\u0635\u0648\u0628\u062a\u0643 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0631\u0635\u0643 \u0641\u064a \u0625\u0646\u062c\u0627\u0628 \u0627\u0644\u0637\u0641\u0644.<br><br><strong>9. \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 -<\/strong> \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u0643 \u0641\u064a \u0646\u0637\u0627\u0642 \u0635\u062d\u064a \u060c \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0623\u0643\u062b\u0631 \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a\u0631.<br><br><strong>10. \u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 - <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f\u0647 \u0641\u064a \u0639\u064a\u0634 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0633\u0639\u0627\u062f\u0629 \u0648\u0625\u0631\u0636\u0627\u0621\u064b.<\/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\/wall-plank-exercise-benefits-how-to-do-and-variations\/\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0627\u0644\u062c\u0641\u0627\u0641 - <\/strong>\u0628\u0633\u0631\u0639\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-en\/8-days-to-get-in-shape-what-you-can-and-cant-realistically-achieve\/\" data-wpil-monitor-id=\"713\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>, \u060c \u0642\u062f \u0644\u0627 \u064a\u062a\u0645\u0643\u0646 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0645\u0648\u0627\u0643\u0628\u0629 \u0627\u0644\u0637\u0644\u0628 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0621 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062c\u0641\u0627\u0641.<br><br><strong>2. \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a -<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0637\u0639\u0627\u0645\u0643 \u060c \u0641\u0642\u062f \u062a\u0635\u0628\u062d \u0646\u0627\u0642\u0635\u064b\u0627 \u0641\u064a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0635\u062d\u064a\u0629 \u062e\u0637\u064a\u0631\u0629.<br><br><strong>3. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a - <\/strong>\u0633\u0631\u064a\u0639 <a href=\"https:\/\/verywelfit.com\/fitness-en\/weight-loss-sports-for-children-benefits-and-10-best-sports\/\" data-wpil-monitor-id=\"717\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0628\u0645\u062c\u0631\u062f \u0641\u0642\u062f\u0647\u0627.<br><br><strong>4. \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u0631\u0629 - <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u0631\u0629.<br><br><strong>5. \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 -<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0623\u0646 \u062a\u0635\u0628\u062d \u0639\u0638\u0627\u0645\u0643 \u0623\u0643\u062b\u0631 \u0647\u0634\u0627\u0634\u0629 \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<br><br><strong>6. \u0627\u0644\u064a\u0648\u064a\u0648 \u0627\u0644\u0631\u062c\u064a\u0645 \u2013 <\/strong>\u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a <a href=\"https:\/\/verywelfit.com\/nutrition\/how-to-consume-flaxseeds-to-lose-your-extra-weight-today\/\" data-wpil-monitor-id=\"715\">\u0641\u0642\u062f \u0648\u0632\u0646<\/a> \u0628\u0633\u0631\u0639\u0629 \u062b\u0645 \u0627\u0633\u062a\u0639\u0627\u062f\u062a\u0647\u0627 \u0628\u0633\u0631\u0639\u0629 \u060c \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0648\u0632\u0646 \u0623\u0643\u0628\u0631 \u0645\u0645\u0627 \u0641\u0642\u062f\u062a\u0647.<br><br><strong>7 . \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0643\u0644 - <\/strong>\u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f\u0647 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0623\u0643\u0644 \u0648\u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0627\u062a \u0644\u0645\u0646\u0639\u0647\u0627.<br><br><strong>8. \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 -<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0643 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629.<br><br><strong>9. \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 - <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<br><br><strong>10. \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 -<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0642.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a \u062d\u0632\u0645 ABS \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u0641\u0631\u062f\u064a \u0648\u0623\u0647\u062f\u0627\u0641\u0643. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0625\u062c\u0627\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639 \u060c \u0641\u0625\u0646 \u0627\u0644\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0647\u064a \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0631\u0626\u064a\u0629. \u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u064b\u0627 \u0645\u0639 \u0631\u062d\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0643\u0644\u0647\u0627 \u062e\u0637\u0648\u0627\u062a \u0645\u0647\u0645\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0625\u0646 \u0627\u0645\u062a\u0644\u0627\u0643 \u0633\u062a \u062d\u0632\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0647\u0648 \u0647\u062f\u0641 \u062c\u0645\u0627\u0644\u064a \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0628\u0646\u064a\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u062d\u0648\u062a\u0629. \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0645\u0646 \u0633\u062a\u0629 \u0639\u0628\u0648\u0627\u062a \u0647\u0648 \u0645\u0648\u0636\u0648\u0639 \u0646\u0642\u0627\u0634 \u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/p>","protected":false},"author":2,"featured_media":8017,"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":[967,55,966],"class_list":["post-3990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-lloyd-holton","tag-uttam","tag-what-is-the-ideal-weight-for-having-six-pack-abs"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/3990","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=3990"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/3990\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/8017"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=3990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=3990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=3990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}