{"id":4769,"date":"2023-10-25T08:20:30","date_gmt":"2023-10-25T07:20:30","guid":{"rendered":"https:\/\/verywelfit.com\/?p=4769"},"modified":"2026-07-23T19:55:42","modified_gmt":"2026-07-23T14:25:42","slug":"%d9%83%d9%8a%d9%81-%d9%8a%d9%85%d9%83%d9%86%d9%86%d9%8a-%d8%a7%d9%84%d8%aa%d8%a3%d9%83%d8%af-%d9%85%d9%86-%d8%a3%d9%86%d9%86%d9%8a-%d8%a3%d9%81%d9%82%d8%af-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%88","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/how-can-i-make-sure-i-am-losing-fat-not-muscle\/","title":{"rendered":"\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0646\u064a \u0623\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641\u0627\u0646 \u0645\u062e\u062a\u0644\u0641\u0627\u0646. \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0623\u0646 \u062a\u0641\u0642\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0631\u0641\u0627\u0647\u064a\u062a\u0643. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0646\u0646\u0627\u0642\u0634 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 <a href=\"https:\/\/verywelfit.com\/nutrition\/best-diet-to-lose-belly-fat-in-teenage-girls-experts-point-of-view\/\"  data-wpil-monitor-id=\"1004\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/a> \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0633\u0646\u0646\u0638\u0631 \u0641\u064a \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648 <a href=\"https:\/\/freaktofit.com\/what-are-the-key-tips-for-a-healthy-lifestyle\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 <\/a>\u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"signs\" style=\"text-transform:capitalize\"><strong>\u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0627\u0644\u0642\u0648\u0629.<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n\n\n\n<li>\u0641\u0642\u062f\u0627\u0646 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n\n\n\n<li>\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0639\u0628.<\/li>\n\n\n\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-can\"><strong>\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0646\u064a \u0623\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u062c\u0633\u0645. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0639\u062c\u0632 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0631\u0649 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0642\u064a\u0627\u0633\u0627\u062a \u062c\u0633\u0645\u0643 \u0645\u062b\u0644 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0648\u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u0648\u0631\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0646\u062e\u0641\u0627\u0636 \u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0637\u0648\u0642. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0633 \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630 \u0648\u0645\u062d\u064a\u0637 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0648\u0629 \u0647\u064a \u0645\u0624\u0634\u0631 \u062c\u064a\u062f \u0644\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0642\u0648\u062a\u0643 \u062a\u062a\u0632\u0627\u064a\u062f \u060c \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0644\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u0623\u064a\u0636\u064b\u0627 <a href=\"https:\/\/freaktofit.com\/bulk-up-workout-plan-to-gain-lean-muscle-mass\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0646\u062e\u0641\u0627\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643 \u0647\u064a \u0645\u0624\u0634\u0631 \u0645\u0647\u0645 \u0639\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/golo-diet-a-diet-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0644\u0628.<\/strong><\/h4>\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\/2023\/07\/Bicycle-Crunch.gif\" alt=\"\" class=\"wp-image-3117\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0644\u0628 \u0647\u0648 \u0645\u0624\u0634\u0631 \u062c\u064a\u062f \u0622\u062e\u0631 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0628\u0645\u0627 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0625\u0646\u0643 <a href=\"https:\/\/freaktofit.com\/cardio-exercise-at-home\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0642\u0644\u0628<\/a> \u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u064a\u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/freaktofit.com\/6-best-compound-exercises-with-weight-for-lean-muscle-mass\/\" target=\"_blank\" rel=\"noopener\">\u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0647\u0632\u064a\u0644<\/a> \u0647\u0648 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0631\u0649 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 . \u062a\u062d\u0648\u0644 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0648\u0644\u064b\u0627 \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u062c\u0633\u0645\u0643. \u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0645\u0644\u0627\u0628\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0633\u062a\u062c\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0623\u0646 \u062d\u062c\u0645 \u0645\u0644\u0627\u0628\u0633\u0643 \u0642\u062f \u062a\u063a\u064a\u0631. \u0642\u062f \u062a\u062c\u062f \u0623\u0646 \u062d\u062c\u0645 \u062e\u0635\u0631\u0643 \u0642\u062f \u0627\u0646\u062e\u0641\u0636 \u0623\u0648 \u0623\u0646 \u062d\u062c\u0645 \u0642\u0645\u064a\u0635\u0643 \u0623\u0635\u0628\u062d \u0627\u0644\u0622\u0646 \u0623\u0635\u063a\u0631 \u062d\u062c\u0645\u064b\u0627 \u0623\u0648 \u062d\u062c\u0645\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u062a\u062d\u0633\u0646 \u0641\u064a \u0627\u0644\u0645\u0648\u0642\u0641.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0648\u0642\u0641 \u0647\u0648 \u0645\u0624\u0634\u0631 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u062a\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0643\u062b\u0631 \u062a\u0648\u0627\u0632\u0646\u0627\u064b \u0648\u0642\u0648\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0633\u062a\u062c\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0623\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0637\u0627\u0642\u062a\u0643 \u0642\u062f \u0632\u0627\u062f\u062a. \u0647\u0630\u0627 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u0622\u0646 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0637\u0627\u0642\u062a\u0647 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646\u0634\u0637\u062a\u0643 \u0648\u062a\u0645\u0627\u0631\u064a\u0646\u0643.<\/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\/nutrition\/will-an-anti-inflammatory-diet-also-help-with-losing-weight\/\">\u0647\u0644 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0636\u0627\u062f \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"ways-to-prevent\"><strong>10 \u0637\u0631\u0642 \u0644\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/freaktofit.com\/functional-training-exercises\/\" target=\"_blank\" rel=\"noopener\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646<\/a> \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 <a href=\"https:\/\/freaktofit.com\/how-yoga-is-beneficial-for-muscle-building\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0648\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0628\u0628 \u0627\u0644\u0639\u0645\u0631 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u0646\u0634\u0627\u0637.<\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Eggs.jpg\" alt=\"\u0628\u064a\u0636\" class=\"wp-image-2175\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Eggs.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/05\/Eggs-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u064a\u0636<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\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 \u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643, <a href=\"https:\/\/freaktofit.com\/boiled-egg-diet-benefits\/\" target=\"_blank\" rel=\"noopener\">\u0628\u064a\u0636<\/a>, <a href=\"https:\/\/freaktofit.com\/why-dairy-is-bad-for-you\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0628\u0627\u062a \u0648\u0631\u0642\u064a<\/a>, \u060c \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>3. \u0627\u0628\u0642 \u0631\u0637\u0628\u064b\u0627. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0643\u0627\u0641\u064a \u0636\u0631\u0648\u0631\u064a \u0644\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u0636\u0644\u0627\u062a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645.<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Sleep.jpg\" alt=\"\" class=\"wp-image-2243\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Sleep.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/05\/Sleep-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0647\u062c\u0639<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 7-8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0643\u0644 \u0644\u064a\u0644\u0629 \u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0625\u0635\u0644\u0627\u062d \u0646\u0641\u0633\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u062c\u0646\u0628 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0639\u0637\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u062d\u0645\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u0635\u0627\u062f\u0645\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0628\u0628 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062d\u0627\u062f \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u062e\u062a\u0631 <a href=\"https:\/\/freaktofit.com\/body-mass-index-bmi\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0645\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/a> \u064a\u062a\u0636\u0645\u0646 \u0630\u0644\u0643 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u064a\u062a\u062c\u0646\u0628 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0623\u0643\u0644 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u062a\u0642\u064a\u064a\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u062d\u0627\u0648\u0644 \u0625\u062f\u0627\u0631\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0623\u0645\u0644 \u0623\u0648 \u0627\u0644\u064a\u0648\u062c\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u062a\u0634\u0645\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 <a href=\"https:\/\/freaktofit.com\/10-essential-variations-of-push-ups-with-steps\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637<\/a>, <a href=\"https:\/\/freaktofit.com\/push-ups-vs-pull-ups-which-exercise-is-better-for-you\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u062d\u0628<\/a>, \u0648 \u0648 \u0648 <a href=\"https:\/\/freaktofit.com\/what-is-hindu-squat\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0647\u0644 \u0627\u0644\u0642\u0644\u0628.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u0644\u0628 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062d\u0627\u0648\u0644\u064a \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 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628. \u0627\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0648\u0645\u0639\u0627\u062f\u0646 <a href=\"https:\/\/verywelfit.com\/nutrition\/does-the-supplement-chanca-piedra-actually-prevent-kidney-stones\/\" data-wpil-monitor-id=\"928\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a \u0645\u0646\u0639<\/a> \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0628\u0642\u0627\u0621 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629. \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u0639\u0646 \u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u0645\u0643\u0645\u0644 \u0644\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"faq\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h4>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-68f8b10ab5a00\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0643\u064a\u0641 \u064a\u0641\u0642\u062f \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0633\u062a\u062e\u062f\u0645 \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0639\u0627\u062f\u0629\u064b \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0644\u062e\u0644\u0642 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0644\u0628 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b10ab5a04\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2. \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629. \u0627\u0633\u062a\u0647\u062f\u0641 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\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 \u060c \u0648\u062f\u0645\u062c \u0643\u0644 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0641\u064a\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b10ab5a05\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0643\u064a\u0641 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b10ab5a06\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0643\u064a\u0641 \u062a\u062c\u0631\u064a \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062c\u0631\u064a \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u062f\u0648\u0644\u0629 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" id=\"bottom-line\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0647\u0645\u0629 \u0623\u064a\u0636\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u060c \u0644\u0623\u0646\u0647 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0645\u0639 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u064a\u0636\u064b\u0627. \u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0648\u0627\u0641\u0631 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0643\u0644\u0627\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0645\u0639 \u0648\u0636\u0639 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641\u0627\u0646 \u0645\u062e\u062a\u0644\u0641\u0627\u0646. \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0630\u0644\u0643 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0646\u064a \u0623\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/how-can-i-make-sure-i-am-losing-fat-not-muscle\/#more-4769\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0646\u064a \u0623\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":9,"featured_media":5678,"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":[785,923,786,787],"class_list":["post-4769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-how-can-i-make-sure-i-am-losing-fat-not-muscle","tag-julie-erickson","tag-signs-you-are-losing-muscle","tag-ways-to-prevent-muscle-loss"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/4769","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=4769"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/4769\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/5678"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=4769"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=4769"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=4769"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}